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Thread: Pats Crossfit Journal

  1. #176
    mrelwooddowd Patz's Avatar
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    Yeah guys that was brutal. Fun though..lol

    Today was a makeup day. I'm horribly sore from Wednesday but one of the girls was doing yesterday's WOD so I joined her for motivational purposes..lol. She appreciated it.


    20min AMRAP

    7 power cleans @ 135lbs
    7 burpees
    200m run

    Got 7 full rounds in 20min. I was and still am sore as shit from hamstrings to traps but I actually did better than I expected.

    Diet is clean. Weight steady. No cookouts this weekend..working 12 tomorrow and 16 Monday. Got a wedding to pay for in 1 month.
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  2. #177
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    nice work,

    holy crap at the working this weekend and

    congrats on the upcoming wedding
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  3. #178
    WBB Team Captain Coke's Avatar
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    Looks great Pat.

  4. #179
    mrelwooddowd Patz's Avatar
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    Thanks guys.

    Whew...busy week. Worked 60 hours and got little sleep. No gym visits. First time I've missed a full week since Christmas.

    Today was....

    50 double unders
    20 strict press @ 95lbs (was 100 but I forgot)
    30 box jumps
    40 KB swings
    50 wall ball shots
    100ft walking lunge w/45lb overhead
    50 double unders

    Horrid horrid horrid..

    Overhead press took forever and a 9 day layoff + humidity and no AC had me ready to vomit by minute 10. Had to lose the shirt and slow it down a bit. Laid in front of a fan for about 10min afterward. Good times. This is why I go in at 7am. Those midday workouts feel like Thailand.

    I think my time was 19:51. not horrible but it should have been around 15min.

    Weight is 203. No workout tomorrow. Spending the day at an amusement park. Maybe I'll sweat my way into the 190's.
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  5. #180
    Who me? Chubrock's Avatar
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    Not bad not bad. Keep pluggin away man.

    Fuck, fight, or hold the light.

  6. #181
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    nice work Pat
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  7. #182
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    Getting back after it is key. Have fun at the park.
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  8. #183
    WBB Team Captain Coke's Avatar
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    Looks like you were actually 'forced' into taking last week off, which really isn't a bad deal, so long as you are getting paid for it, lol...way to be resuming things.

  9. #184
    mrelwooddowd Patz's Avatar
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    Thanks guys. The time off is great but I spent most of it staying up past midnight and spent 12 hours a day at my desk. I'm oretty beat up from monday. Those lunges do it every time..lol

    Ended up at the pool yesterday instead of the amusement park. I hate rides anyway--then again, I can't swim either..lol

    Today was...

    3 rounds

    5 push press (185...I used 145)
    50 double unders

    The cap was 6 minutes. I did it in 5:57..lol. Had a lot of monday fatigue right off the bat. Everyone did. Good workout though.

    Did some sled drags and handstand pushups, weighted situps, and even did a couple dead hang pullups with a 20lb vest. Kinda surprised myself with that one..lol
    Last edited by Patz; 06-08-2011 at 10:15 AM.
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  10. #185
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    that's an awesome time for that much work (especially the double unders)
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  11. #186
    WBB Team Captain Coke's Avatar
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    Good stuff there, session was real fine Pat.

  12. #187
    mrelwooddowd Patz's Avatar
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    Thanks!

    Today's WOD is...

    500 double unders for time.

    Time was 14:47. My goal was 15 minutes so I'm happy. It was pretty tough. I started with 70, but after that it was all sets of 10 or 20. I hope my time holds up pretty well throughout the day. Ran 1.5 miles about 15 minutes after the WOD. took 14 minutes or so.

    Weight still sitting at 203. Goin to see Super 8 tonight so popcorn will be consumed. Dinner will probably be pretty clean though.
    Last edited by Patz; 06-10-2011 at 10:03 AM.
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  13. #188
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    that would probably take me several hours...
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  14. #189
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    Let us know how you like the movie. It looks interesting.
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  15. #190
    WBB Team Captain Coke's Avatar
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    I'm liking it bro, always managing to beat your cap or goal times.

  16. #191
    mrelwooddowd Patz's Avatar
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    The movie was great. Definitely go check it out.

    No WOD today. Got to bed late and I'll probably be working until 10 tonight do I opted for 2 extra hours of sleep.
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  17. #192
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    Thanks for the movie tip. We'll check it out. Movies tend to zap a lot of our budget in the Summer.
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  18. #193
    phil 4:13 Bako Lifter's Avatar
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    Nice workout, thats a lot of double unders. I'm working on doing 5 in a row right now haha.

  19. #194
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Nice workout, thats a lot of double unders. I'm working on doing 5 in a row right now haha.
    LOL..just practice them and be patient. I see so many people who rush to get them and get frustrated and convince themselves that they'll never get it.

    Just work on singles with a double mixed in. I RX'd MANY DU workouts using a "single single double" technique. After a couple months I started getting them..10, then 17, 32,37,55,65,78,82, then hit 100 after just about a year at xfit.

    But give it 10min after every WOD. I do singles, singles backwards (can get 2 DU's backwards), crossovers..just whatever. All that helps with rope control.
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  20. #195
    mrelwooddowd Patz's Avatar
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    My wife (in 12 days. . ) and I did a WOD tonight after the kids were in bed. That sounded weird, I know.

    I did..

    3 rounds of..
    1/4 mile elliptical
    50 Situps
    25 full ROM pushups

    No idea how long it took. I know all the 1/4 miles were exactly 3min each. Takes longer than running.


    She did..

    1/4 mile elliptical

    Then 2 rounds of..
    25 sit-ups
    25 squats
    25 db press (each arm) @

    1/4 mile elliptical

    Good stuff..a nice little evening workout. We're gonna try to do this nightly for a while.

    Tried on my outfit for the beach wedding today. Looks pretty good! I'll post a pic once we're officially official..LOL


    No breakfast, salad for lunch, turkey & veggie meatballs, baked cauliflower and salad for dinner. Our favorite meal, diet or no diet.


    Later all..
    Last edited by Patz; 06-13-2011 at 08:40 PM.
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  21. #196
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    It's very cool that you two are able to train together
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  22. #197
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    Congrats on the upcoming wedding.
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  23. #198
    WBB Team Captain Coke's Avatar
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    No doubt the stress of the impending nuptials are increasing as that special day approaches, wish you all the best.

  24. #199
    mrelwooddowd Patz's Avatar
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    Thanks guys. Wedding will be pretty low-key. We arranged it that way to avoid all the needless stress (and cost) of a regular wedding.

    WOD today..

    5 minutes for as many reps as possible.

    3 deadlifts @ 250lbs
    4 burpees

    Got 6 rounds plus my 3 deadlifts of round 7. That 250 was moving SLOW after about 10-12 reps. But I guess 21 deads and 20 burpees in 5 minutes is pretty taxing.
    After that, did 400m run without landing on my heels, DH pullups and worked on coming up out of the hole on muscle-ups, then some jump rope.

    Signed up for a diet contest that started a week ago. Need a little extra motivation. Diet is clean.

    Later all!
    Last edited by Patz; 06-14-2011 at 10:44 AM.
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  25. #200
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    Quote Originally Posted by mrelwooddowd View Post
    Signed up for a diet contest that started a week ago. Need a little extra motivation. Diet is clean.
    I'm patiently waiting for after the wedding, when you go start Greyskull LP and do a (lean) weight gain diet

    Just read through the ebook and it's excellent. About 80% of it is covered at his website but still a good book.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

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