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Thread: I says to myself, "Self, stop being fat and lazy."

  1. #801
    mrelwooddowd Patz's Avatar
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    Man I SUCK at push-ups. I've never done more than 25 straight with hand release. I'd be lucky to get 15 now.

    I decided last night that I wanna get my 5k under 26:00. I'm not quite sure how to do that other than pushing it a bit on my runs and hoping my home course hills will make the flat race course seem easier..lol

    My weight is always fluctuating but I decided last week that I'm done with dieting. I'm gonna eat clean and treat food like fuel instead of entertainment and see where it takes me. Ill be 34 in 2 weeks so i know how you feel. the ever constant quest to find my abs..and I keep getting older.

    Good luck with yours. Are you following a diet?
    Last edited by Patz; 08-14-2013 at 03:35 AM.
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  2. #802
    Paul killxswitch's Avatar
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    I can't do all 60+ in one set. After about 20 my breathing gets all kinds of screwed up and my face turns really red so I usually break them up into sets of 3 or so depending on my schedule for the day.

    I don't necessarily follow a strict diet. I call it "Paleo-influenced". I almost never drink soda, or eat processed food, or eat after 8PM. I don't really eat bread or pasta and limit rice. But I also don't kill myself on it. I will have a doughnut or candy bar or occasionally have a cheat meal.

  3. #803
    Paul killxswitch's Avatar
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    ?meter run around building

    21 pull-ups w/different grips and 21 ring dips

    AMRAP in 12 minutes:
    5 Deadlifts @225 lbs
    10 Toes-to-Bar
    15 jumps over bar

    4 rounds + 3 DL

    Not thrilled with my performance but my hands were killing me and toes-to-bar are difficult to string together.

  4. #804
    Paul killxswitch's Avatar
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    400m run

    "Death by Push-ups"
    EMOTM, add one hand-release push-up until you can't complete a round. So 1 for the first minute, 2 the 2nd, 3 the 3rd, and so on.

    12 rounds + 11 HR push-ups

    3 rounds for time:
    35 rope double-unders
    7 push-jerks @115 lbs (205 was the suggested weight, LOL)
    400m run

    Took me 16:22. The double-unders are both difficult and tiring so they took forever.

  5. #805
    WBB Team Captain Coke's Avatar
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    Really on the move Paul, very nice.

  6. #806
    Paul killxswitch's Avatar
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    Quote Originally Posted by Coke View Post
    Really on the move Paul, very nice.
    Thanks Coke. Are you back at it yet?
    ---

    Worked on jump rope double-unders today for a few minutes and did other warm-up stuff. Then we did the Hero WOD Kalsu, aka the hardest WOD Rob Orlando says he has ever done.

    Kalsu - EMOTM for time, 5 burpees and then 135 lb. thrusters the rest of that minute, until you reach 100 thrusters. 35 min. time cap. If you take one of the minutes to rest you are supposed to still do the 5 burpees. I scaled to 75 lbs and did not do every single burpee. Finished in 33 minutes. Whew.

  7. #807
    mrelwooddowd Patz's Avatar
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    Good job. That wod sounds terrible. I dont think i could have hit 100 thrusters..lol. The worst wod I've ever done was very similar.

    12 minutes on the minute, do 4 thrusters at 115lbs then double Unders to finish the minute. I knocked out 50 doubles for the first couple rounds then everything just completely fell apart. I only ended up with 265 I think. Our owner got over ELEVEN HUNDRED.
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  8. #808
    Paul killxswitch's Avatar
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    I don't even understand how that's possible. I can't string more than like 5 double unders together though. Working on that.

    250m sprint
    warmup work

    7 sets of 3 strict pull-ups(each set with a different grip) supersetted with 7 sets of ring dips

    Tabata WOD: 8 20-second rounds for each movement, 10 seconds of rest between rounds, 1 minute rest when transitioning between movements. Score is number of reps.

    Air squats - 88
    hand-release Push-ups - 41, but I think that is wrong and should be higher
    Sit-ups - 50something

  9. #809
    T.J.W. TheLion's Avatar
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    Solid stuff in here. I take it you're enjoying CrossFit
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
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    New Goal: Explore my body's potential

  10. #810
    Paul killxswitch's Avatar
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    I am. TBH I love not programming for myself. I love just showing up and doing whatever is on the board. For years I was hovering around 230-250 lbs but I am down to 215 and still dropping, but I'm as strong or stronger than I've ever been.

    I have been thinking about doing a two-day-per-week strength supplement to my CF work. We were on a strength cycle for a couple months but are moving to more of an endurance and skills focus for a while. I just want to keep my big 3 numbers going up. I liked the Greyskull Linear Progession when I was on it previously so I would probably do the base two-day version of that.

  11. #811
    Paul killxswitch's Avatar
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    800m warm-up run

    10 minutes of rope work (double-unders). I am sucking less at these but still not great.

    WOD was
    800m run
    50 pull-ups
    50 rope double-unders
    800m run

    for time. Finished in 19:44. Not great, but I overestimated my abilities on pull-ups and had to add bands a couple times. And then tired double-unders were pretty difficult.

  12. #812
    T.J.W. TheLion's Avatar
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    bro, if you're enjoying workout out, keep at it. whatever works for you man. awesome results.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
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    New Goal: Explore my body's potential

  13. #813
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by killxswitch View Post
    Thanks Coke. Are you back at it yet?
    Will resume posting in the journal soon bro. You really going at it these days.

  14. #814
    mrelwooddowd Patz's Avatar
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    Workouts?
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  15. #815
    Paul killxswitch's Avatar
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    I've been sick for over a week and am still trying to fully recover, but I have still gotten some workouts in.

    8/28

    5x5 Handstand push-ups. 25+10 lb plates and ab mat. Going upside down with a head full of snot was not great.
    Buy In: Run 400M
    10-9-8-7-6-5-4-3-2-1
    Overhead Squat (115/75)
    Push Jerk (115/75)

    I only used 75 lbs since I was sick and couldn't breathe. Completed in 18:44.

    8/29

    Olympic lifting class, we worked on the split jerk from high boxes. I love that our coaches actually know what the hell they're doing on these lifts. My groin is still sore from this but I learned a lot about hip drive, foot placement, dropping under the bar but also aggressively pushing the bar up, lots of things. We started at 95 and I worked up to 145.

    8/30

    20 minute team agility ladder competition. Lots of footwork but with sprints. I got really tired from this. Then, the WOD.

    Cindy - AMRAP in 20 minutes

    5 pull-ups
    10 push-ups
    15 air squats

    Only made it through 8 rounds plus 3 of the push-ups. I could not catch my breath after the agility ladder stuff.

    9/3

    Snatch form work, I'm kinda over oly lifts right now but whatever.

    WOD -

    3 rounds (17min cap)
    400m run
    15 Thrusters (115/75)
    15 Chest to bar pull ups (or 23 regular pull-ups)

    I only used 95 lbs. on the thrusters and still didn't finish. No energy this morning, still breathing through snot. I don't have chest-to-bar pull-ups yet.

  16. #816
    mrelwooddowd Patz's Avatar
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    Props for continuing to wod while sick. I did the same recently and it cleared up surprisingly quickly. Or maybe it's all the carrot juice I e been drinking. I LOVE that stuff.
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  17. #817
    Paul killxswitch's Avatar
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    My cold has definitely not cleared up quickly. Maybe I need some carrot juice too.

    250m run
    Front Squat - worked up to 1RM of 225 which ties my PR, but it was a lot easier than the last time. I had 235 in the tank but ran out of time.

    WOD - 5 rounds of 5 DL and 10 burpees for time. Rx was 275, I did 225. Finished in 6:08.

    This all felt good and I could actually breathe for the most part. Still snotty but getting better.

  18. #818
    WBB Team Captain Coke's Avatar
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    Looks solid regardless man, glad to see it no matter what.

  19. #819
    Paul killxswitch's Avatar
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    Thanks Terry.

    Just worked on snatch form today. I am really not into this lift at all but it's because I'm bad at it. I've actually started liking power cleans and clean and jerk. All the little steps on moving the bar up on snatch just get in my head, I need to put in the reps and just feel it rather than thinking so much.

  20. #820
    mrelwooddowd Patz's Avatar
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    I hate that one too. It does look pretty bad ass though!
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  21. #821
    Paul killxswitch's Avatar
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    Today's 9/11 WOD was rough. But it was supposed to be.

    2001m run
    11 36" box jumps
    11 thrusters 125 pounds =125 deaths at The Pentagon) we will use 135
    11 burpee to chest to bar pull ups (used a band for assistance)
    11 power cleans 175 pounds= AA Flight #175, south tower)we will use 175/145lbs (nope, 135 lbs. for me)
    11 hand stand push ups
    11 kb swings (32kg/24kg)(2/1.5) American swings (used 24kg)
    11 toes to bars
    11 deadlifts (77kg = Flight 77) we will use 175/145lbs (went with 185 for the hell of it)
    11 push jerk 110 pounds = # of floors in each tower *we will use 135/95lbs
    2001m row

    Finished in 51:32. I feel like I got hit by a semi truck.

  22. #822
    T.J.W. TheLion's Avatar
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    props on that. I would have seen that on the board and walked out, lol
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
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    New Goal: Explore my body's potential

  23. #823
    Paul killxswitch's Avatar
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    Thanks dude. It was a killer. My shoulders especially are still a little toasted from it.

    800m run
    rope climb practice

    20 min. AMRAP barbell complex, rounds of:
    1 DL
    1 squat clean
    1 front squat
    1 jerk

    Same weight for all so I just tried 135. Got 21 in 20 minutes. The jerk was the limiting factor, my shoulders are pretty sore and my split jerk is not the greatest anyway.

  24. #824
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    Looks good man, always great to lose weight and feel stronger.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  25. #825
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by killxswitch View Post
    It was a killer
    No joke, killer stuff going on bro.

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