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Thread: Pats Crossfit Journal

  1. #1301
    mrelwooddowd Patz's Avatar
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    I can't believe this journal is still on page 1..lol. This forum is on life support. I dunno if I'm gonna update regularly again, but figured i'd at least toss something in here and there.

    I bought a prowler a few weeks ago, along with a harness for pulling, and a set of handles to put on the straps for row style pulling. I also picked up a weight vest, although I haven't used it yet. Regular running is enough of a chore at the moment.

    Been doing prowler push intervals. Weight has been up to probably 150lbs including the sled. Total yardage per session has been about 500 including pushing it from and to the place I store it. Today I pulled it for 240 yds total in 60yd intervals with a 470m run each time. That was a brutal 30 minutes. That thing will make a man of me in short order. Also been working on push-ups, 400m sprint intervals, 150lb wheelbarrow pushes up to about 500yds as well.

    Shoulder is better but still hurts and kinda unstable. Based on the motions that cause pain I'm 99% sure I tore my rotator cuff. My knee is about 90% since I stopped the hill sprints. It got pretty inflamed after several sprint sessions. That might have had something to do with me wearing cleats because it gets that way slightly during softball season, but this was serious discomfort. It was super annoying. I also broke a knuckle on the rim of one of my drums..lol. That's been hurting for three weeks or so, but isn't a huge deal. It'll eventually feel better if I stop banging it on stuff. Muscle memory doesn't work very well when you play on three different kits every week..lol

    I found an event to train for. http://fitathlonchallenge.com/ I'm shooting for Nashville in November. I'd really like to get in good enough shape to do the Competitor division. We shall see.
    Last edited by Patz; 09-05-2014 at 09:52 AM.
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  2. #1302
    Who me? Chubrock's Avatar
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    Do it! Get back in here killer!

    Fuck, fight, or hold the light.

  3. #1303
    mrelwooddowd Patz's Avatar
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    you're just lonely and want me posting in your journal again.

    i'm gonna give it a shot. if nothing else, it's getting me outside to do my thing and i'm enjoying it. Today was freakin awful. I need it to be awful every day because following a workout with 8 hours behind a desk doesnt really make me feel like i'm doing any real training..lol
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  4. #1304
    mrelwooddowd Patz's Avatar
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    Last couple sessions..

    100 Lunges
    40yd sled push @ 205lbs x 6 (thought I would die)


    40yd sled drag @ 180lbs (backward pull with handles) x 2 then 470m run, 3 rounds. Ran out of time.


    I contacted Alex V at EHP about getting a good, designed program for the race. The next day I found out the race was canceled, along with most of the others on the list. They said they'll release a spring sechedule in November. So....I've been thinking about it and I think I'm just gonna work on it until spring instead of just for 60 days. The thought of training for several months for a 45 minute "fun" event seems kinda dumb, but I gotta have something to keep me interested. Gonna see what kind of program we can come up with and soldier on.
    Last edited by Patz; 09-12-2014 at 01:31 PM.
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  5. #1305
    mrelwooddowd Patz's Avatar
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    Crap..just realized I forgot to do my lunges today. Might try to get them in this evening.

    This morning, did 80 sit-ups, 40 push-ups (about all my shoulder can handle), and 6 x 40yd (240yd total) prowler push @205lbs.

    it is UNbelievable how bad a prowler can make you feel.
    Last edited by Patz; 09-17-2014 at 01:31 PM.
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  6. #1306
    mrelwooddowd Patz's Avatar
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    100 walking lunge with hands on head. 400m x 4 intervals with 2min rest.

    I HATE lunges. No matter how often I do them they make my butt so sore it hurts just to roll over in bed at night.
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  7. #1307
    mrelwooddowd Patz's Avatar
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    8 x 40yd backward sled drag @ 180lbs
    40 pushups
    Installed new brakes on my truck. Also a sweaty event. Plus a lot of cussing.

    Setting up my initial assessments soon with Alex V. Looking forward to seeing what he has in store.
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  8. #1308
    Who me? Chubrock's Avatar
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    Are you going to have Viada program for you?

    Fuck, fight, or hold the light.

  9. #1309
    Who me? Chubrock's Avatar
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    Are you having Viada do your programming?

    Fuck, fight, or hold the light.

  10. #1310
    mrelwooddowd Patz's Avatar
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    6 x 40yd prowler push @205lbs
    3 x 12 push-ups. Was gonna do another set or two but I almost vomited after the prowler so I called it quits.

    Just trying to keep active until I get the revised program going. I feel good though. My wind is coming back pretty quickly.
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  11. #1311
    mrelwooddowd Patz's Avatar
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    Went to the Ortho last week. Diagnosis is tendonitis and a script for PT. Oddly enough, knowing that it isn't torn was led to less pain. It's 90% mental I guess.

    6 x 40yd prowler push @205lbs
    3 x 12 push-ups. Was gonna do another set or two but I almost vomited after the prowler so I called it quits.

    Just trying to keep active until I get the revised program going. I feel good though. My wind is coming back pretty quickly.
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  12. #1312
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Are you having Viada do your programming?
    Yep. I'm looking forward to it. I sent him what I had written up (which I'm not completely doing yet until he does his thing) and info about the race, and he's gonna adjust it. He could re-write the whole thing if he wants. Maybe it wasn't too bad of programming on my part..lol. I think he's gonna get me going with something for now through early winter, then focus on the conditioning and movements more directly in late winter. I just told him I need to get that exhaustion in a few times a week to keep the anxiety at bay. I also hit up the nutritionist guy but haven't heard back yet. I really don't know how to properly eat around my training and if I'm doing this full steam I gotta make sure I'm fueling and recovering properly. I'm just gonna wait on pursuing the nutrition part again until I get the final training plan though.

    Nice to see the posts going through properly. I messaged Chris to find out what was up because this happened to me once before. He said it appeared to be affecting everyone.

    Today was..

    120yd wheelbarrow push (150lb load) followed by 400m run. Went through it all four times.

    The wheelbarrow was really tough today. The race features a wheelbarrow-like device with a flat tire. Now that it's colder in the morning my wheelbarrow tire is 3/4 of the way flat under load..lol. It takes constant effort to keep it moving, and here and there I'd have to ram it with my hip to get it going again. Running endurance is getting better. I probably could have scraped out 6 rounds this morning but I only planned for 4 and didn't have time to continue. I'll probably do 150 lunges tomorrow followed by push-ups and dragging the sled with my harness on. I'm glad I only have a few neighbors. They're used to seeing me do weird stuff..lol
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  13. #1313
    mrelwooddowd Patz's Avatar
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    So posts apparently still aren't displaying..

    Today..

    150 lunges, followed by 8 x 40yd prowler drag w/harness (180lbs), 3 sets of 12 push-ups

    Pretty tough today. Felt good though. I actually got 6 sets of 25 on the lunges with 30-45 seconds of rest between sets. I've never done more than one set over 25 before. Very encouraging. 175 next week. Only gotta work my way up to 350 or so..lol Push-ups are still wearing me out. I gotta figure out something. I need to be able to get 50 consecutive.
    Last edited by Patz; 09-26-2014 at 09:00 AM.
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  14. #1314
    mrelwooddowd Patz's Avatar
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    well apparently posts ARE displaying but my last one before today didn't show up. I'll re-post yesterday, but I have a feeling those will eventually get approved and show up in place and this journal will be a mess.

    Yesterday I did 4 x 120yd wheelbarrow push (150lbs/flat tire) mixed with 400m run x 4

    And Chubrock, it's Alex setting it up. Not sure what he has in store for me. He's sending me some assessments to do. I sent him the plan I wrote up for myself and he seems to think it's fairly adequate. I think he's gonna slip some barbell back in there, which is fine. I'm sure I need it and I have plenty of time. I think we're gonna do a month with him getting me going, then I'll work the program through winter and start focusing on the skills more as it gets closer to race time.

    I also filled out a form for diet help with them. I really don't know much about eating around my training and I know with increased activity and being 35 I'll need to fix that.
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  15. #1315
    Who me? Chubrock's Avatar
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    EDIT: NVM it's been corrected.

    Good to see you working with Alex. I'm sure you'll have great success with him!
    Last edited by Chubrock; 09-28-2014 at 08:39 AM.

    Fuck, fight, or hold the light.

  16. #1316
    mrelwooddowd Patz's Avatar
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    yeah i'm looking forward to it. he sent me the assessments and i didnt realize it so i gotta get them done. gotta order a heart rate monitor for the running part so hopefully i'll have it in hand to do it monday.

    PT told me yesterday I have a shoulder impingement due to my shoulder blades not firing correctly. Seems to think I can clear it up without too much fuss.


    this morning. got up wayyy late. barely got this in.

    40yd x 8 prowler push @ 205lbs.

    This is getting easier, and by easier i mean it's not making me miserable until push #6 as opposed push #4 in previous weeks. Trying to add 2 more pushes to each of my sessions for a while, then either step that up 2 more or increase the weight.
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  17. #1317
    mrelwooddowd Patz's Avatar
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    Short on time today, as usual it seems. I feel like my alarm didn't go off but it probably did. On the up side, I got 8 hours sleep.

    120yd wheelbarrow push (150lbs, low tire pressure), 400m run, 4 rounds.

    I think I could have done 2-4 more rounds. This one is getting easier. It's a nice gauge to see how my conditioning level has improved.

    Going to Cincinnati tomorrow morning. Training resumes on Monday. I'll do the assessments Alex sent.
    Last edited by Patz; 10-02-2014 at 09:29 AM.
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  18. #1318
    mrelwooddowd Patz's Avatar
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    Did my assessments Tuesday and today. We went out of town for a long weekend so just got to them.

    First was to run for 45 minutes for distance while keeping the heartrate UNDER 140. I pretty much couldnt do this. I spent a half mile running, trying to get my pulse to settle down but never could get it under 150, even at a complete shuffle. I ended up just walking as fast as possible and it stuck around between 125 and 135. I ended up right at 2.5 miles. Although I don't think it was terrible, it WAS pretty eye opening.

    Today was 75% of projected 1RM deadlift x 2, then 95% x 1, and take video. I've barely touched a barbell since early July so I just gave it my best shot. Did 225 x 2, 245 x 1. Same for the squat. I projected it at 250 so I did 190 x 2, then 240 x 2. Depth was a little shallow, but I expected it. I expect to be squatting regularly again so I'll get back to work on the form and flexibility thing. It wasn't too bad on my legs since I've done so much leg work with the prowler and lunges, but my whole upper body complained for this entire workout.

    Lat part was conditioning. Do 50% of 1RM squat as many times as possible in 60 seconds. Rest 5 minutes, repeat. I got sets of 21 and 20 @ 125lbs. Not too bad I don't think?
    Last edited by Patz; 10-09-2014 at 12:05 PM.
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  19. #1319
    Who me? Chubrock's Avatar
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    Have you and Alex got something lined out on your training split?

    Fuck, fight, or hold the light.

  20. #1320
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Have you and Alex got something lined out on your training split?
    Not quite yet. He put the assessments in the trainingpeaks app and I didn't realize it, so I was just doing my own thing thinking they were coming via email. My mistake. I finally found them and happened to be going out of town for 3 days so was only able to get them done last week. I took vids of my deadlift and horrible squat and he's having a look. Plus, he's out of the country at the moment..lol. I'm looking forward to getting something going. I'm trying to get a solid diet together too. I know I'm gonna have trouble with soreness if I don't. I'm planning on asking for his opinion on it. I took a look at his weight loss while training diet specs and it looks pretty good, but I'm gonna see what he suggests and run with that. I gotta lean out some while I do this. 15lbs before spring would be nice.
    Last edited by Patz; 10-13-2014 at 09:59 AM.
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  21. #1321
    mrelwooddowd Patz's Avatar
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    Got a couple in last week. I thik I did pushups and 6 x 40yd prowler push @ 205, and 480yds of wheelbarrow @ 150lbs mixed with 400m runs. Had a long weekend building our haunted house. This morning got in 8 x 40yd prowler push @205lbs. My breaks are generally 60-90 seconds between triups. I'd never made it more than 4 trips without stopping in the middle of one, but this morning I got through all 8. I was pretty surprised. I did get out there a little earlier than usual after eating my morning protein bar. I think that might have made a difference. I really need to keep stuff like that in mind.
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  22. #1322
    mrelwooddowd Patz's Avatar
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    First workouts with Alex's programming.

    Thursday

    8 rounds of

    400m run
    10 burpees
    10 squat jumps

    47 minutes
    and change. This was truly awful. Legs were cramping by round 4 and I don't remember any of the songs I heard past round 6.

    Friday

    Easy 2 mile run

    Took me like..25 minutes
    . My "easy" mile pace has never been over 11 minutes. My legs were super sore though, so....

    Saturday

    10 rounds

    185lb prowler push for 50 feet, sprint back to start, 10 pushups, jog back to prowler

    This took 27 minutes
    . Probably should have taken 12 or so. My shitty pushup endurance totally killed me on this. I probaly should have just maxed each round and moved on in order to keep up the pace, but I didn't want to alter the plan.

    Today is a scheduled off day. I think he has me set for 6 days on, one day off, with the easy runs every other day. We shall see. Starting the Renaissance Periodization diet tomorrow. It took a lot of math to set up but I think I have it pretty solid. I really want to stick with this so I'm trying to have a solid plan in place.
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  23. #1323
    Who me? Chubrock's Avatar
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    I'm running the RP diet as well. I'm really liking it so far.

    Those workouts from Alex look brutal. Keep it up!

    Fuck, fight, or hold the light.

  24. #1324
    mrelwooddowd Patz's Avatar
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    Tuesday

    4 rounds

    800m easy pace run
    50yd bear crawl
    25 pushups


    Took 44 minutes. The bear crawl was easier than I expected, but still not easy. My shoulder blades really took a beating. Pushups slowed me down as usual.

    Wednesday

    3 mile easy run. Took 33 minutes. I also used a recently purchased measuring wheel and found out I've been adding about 300ft or more to my 1/4 mile and 400m marks. So...for 2-3 years my times and distances have been significantly off. Damned GPS.

    Today was a rest day. Had a delay in the workout info coming from Trainingpeaks for Monday so that ended up being an off day too.
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  25. #1325
    Strongman Tom Mutaffis's Avatar
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    I have also heard good things about Renaissance Periodization - how do you like the diet so far?
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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