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

  1. #1001
    fat submariner
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    Quote Originally Posted by killxswitch View Post


    Can't tell from work if that video will load. It's basically a front squat where, when you finish standing up, you press the bar up over head. The goal is to drive hard out of the squat to propel the bar up so you only have to lockout at the top.
    I'm at work too so can't see the vid but I think I understand... strong work Kills!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #1002
    mrelwooddowd Patz's Avatar
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    Completed in 20:37. First in the class, though I think that has more to do with the people that were there.
    A WIN IS A WIN. BOOYAH!!

    nice job on those doubles too#
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  3. #1003
    Paul killxswitch's Avatar
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    Thanks Pat.

    Did 10 minutes of jump rope practice, 10 minutes doing agility ladder drills.

    WOD - for time

    10 DL @185
    800m run
    50 wall balls (20 lb, 10 ft)
    40 push-ups
    30 pull-ups (medium band assisted)
    20 DL @185

    Completed in 17:00 flat. I finished first again, DL, 800m, and wall balls were fairly fast. Push-ups were super slow for some reason, maybe the wall balls? My triceps felt torched afer like 10 pushups.
    Last edited by killxswitch; 05-16-2014 at 07:31 AM.

  4. #1004
    Who me? Chubrock's Avatar
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    Nice job Paul. Congrats on beating the board again.

    Fuck, fight, or hold the light.

  5. #1005
    Paul killxswitch's Avatar
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    Thanks. I've been supplementing pretty consistently now for about a month and I think it is paying off. My recovery has been good and I think the beta alanine may be helping me not need to rest as much during metcons.

  6. #1006
    mrelwooddowd Patz's Avatar
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    hot streak!
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  7. #1007
    Paul killxswitch's Avatar
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    The streak ended today but I don't care.

    Deadlift
    135x5
    225x3
    275x2
    315x1, x1
    365x1
    405x1
    435x1 (+10lb PR)
    455x1 (+30lb PR!)


    Oh yeah.

    WOD - 49 pullups, 7 overhead squats @135 lbs, 7 minute time cap.

    Completed 49 pullups (band assisted), 1 OH squat. Don't really care, 30 lb. PR = a good day.

    Thoughts:

    I was only shooting for 435, but it went up pretty fast and the coach said I should put 10s on and try another. I didn't sleep that well last night but I did dump a ton of dextrose into my preworkout shake so my energy level was pretty good.

    I beat my lifting partner, who got 435 but couldn't do 455, and no one else in my class went over 335 so I guess in a way the streak is still alive.

    Right now I am 20 lbs. away from a 1000 lb. total. 315 squat (pretty old)/210 bench/455 DL. I haven't focused on back squat much at all recently, I think if I took a few weeks and really worked on it I'd be able to finally get there.
    Last edited by killxswitch; 05-19-2014 at 10:39 AM.

  8. #1008
    Who me? Chubrock's Avatar
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    Hellllllll yea man. Awesome!!!

    Fuck, fight, or hold the light.

  9. #1009
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    ya man, who gives a rip about winning the wod when you pull a 30# pr
    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.

  10. #1010
    fat submariner
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    Very nice pull PR buddy! Well done!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #1011
    Paul killxswitch's Avatar
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    Thanks guys. When I look back in my journal and see the weights I used to struggle with it is a good feeling.

    However today we did Fran, which was not a good feeling.

    FRAN - for time

    21 Thrusters (95 lbs)
    21 Pull-ups (thin blue band assisted)
    15 Thrusters
    15 Pull-ups
    9 Thrusters
    9 pull-ups

    Completed in 10:32. Really wanted sub-10 but I lost focus a few times on the thrusters and had to slow down.

    I worked on some other BS like GHD sit-ups, double-unders, dips, box jumps, etc but it was untimed.

  12. #1012
    Paul killxswitch's Avatar
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    Full clean and jerk @ ~75% 1RM

    Lots of bar warm up, then

    135 4 x 3

    These felt great. Intended to do 5 sets of 3 but ran out of time.

    WOD - 4 rounds, 2 min. rest between each round.

    400m run
    15 sumo DL high pull (32kg kettlebell)

    First round was 2:07, total time was 15:54. So after round 1 things went way downhill.

  13. #1013
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Full clean and jerk @ ~75% 1RM

    Lots of bar warm up, then

    135 4 x 3

    These felt great. Intended to do 5 sets of 3 but ran out of time.

    WOD - 4 rounds, 2 min. rest between each round.

    400m run
    15 sumo DL high pull (32kg kettlebell)

    First round was 2:07, total time was 15:54. So after round 1 things went way downhill.
    That's pretty good. Most of the time, in a semi-fatigued state it takes me two minutes on the dot jut to run the 400m part.
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  14. #1014
    Paul killxswitch's Avatar
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    Yeah I was really moving that first round.

    Memorial Day Murph:

    1 mile run
    100 pull ups
    200 push-ups
    300 air squats
    1 mile run

    Completed in 64:45. First ever try on this one. Push-ups were definitely the limiting factor. I did 20 rounds of 5/10/15. I thought I would feel really destroyed the rest of today but I'm doing alright. You're supposed to wear a 20 lb vest but I didn't. Also used an assistance band for pull-ups.

  15. #1015
    Who me? Chubrock's Avatar
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    I've run that workout more times than I care to remember. My best with soft armor and 30lbs of kit was right around the 55:xx mark. It's brutal.

    Good work bud.

    Fuck, fight, or hold the light.

  16. #1016
    Paul killxswitch's Avatar
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    Thanks Chub. Soft armor AND 30 lbs.? Crap, man.

    Goal for next time is to not use the pull-up band. May try the vest then too, depending on where I am physically. I'm not sure when I'll do this one again. Veterans Day, maybe?

  17. #1017
    Who me? Chubrock's Avatar
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    The soft armor and kit was for a fundraiser. A good buddy of mine lost one of his SF team mates, so we did a fundraiser to get some funds for his wife. Outside of that, I don't think I would have run it with all that kit.

    Fuck, fight, or hold the light.

  18. #1018
    Paul killxswitch's Avatar
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    Strict Press:

    bar x 5
    95 x 5
    95 x 5
    115 x 5
    125 x 5
    125 x 4, failed on 5th

    I think those were the weights. I am still not feeling great from Monday.

    Gauntlet run

    1 mile
    3 min rest
    800m
    2 min rest
    400m
    2 min
    200m
    1 min
    100m
    1 min
    50m

    Total time including rest was 23:50. First mile was sub-8 minutes which considering how my ass is dragging today isn't bad.

  19. #1019
    fat submariner
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    That run sounds BRUTAL!!!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #1020
    Who me? Chubrock's Avatar
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    Nice little gauntlet run bud.

    Fuck, fight, or hold the light.

  21. #1021
    Paul killxswitch's Avatar
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    I'm feeling a lot better today, if I'd felt like this Wednesday I would've done much better I think.

    Some core training, then

    Partner WODs:

    Grace = 30 clean and jerks @135 lbs. for time. Completed in 2:05.
    Annie = 50,40,30,20,10 of double-unders and sit-ups, for time. Hit the 6 min. time cap, we were in the 20s.
    Karen = 150 wallballs (20 lbs) for time. Completed in 5:07.

    I slowed us way down on Annie, both movements are terrible for me.

    That's it. I enjoyed it but it's boring to read about.
    Last edited by killxswitch; 05-30-2014 at 11:42 AM.

  22. #1022
    Paul killxswitch's Avatar
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    Push Press -

    95 x 5
    115 x 5
    135 x 5
    135 x 5
    145 x 5
    145 x 5

    Probably could've gone heavier here, should've made bigger initial jumps.

    WOD - 12 minute AMRAP

    5 Handstand Push-ups
    5 Pull-ups
    5 Push-ups
    5 toes-to-bar

    With 10 walking lunges between each set of 5. Got through 5 rounds + 5 HSPU. The lunges were stupid, people kept getting in each others' way.

  23. #1023
    mrelwooddowd Patz's Avatar
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    I always got wobbly on the lunges..lol. I hate lunges, but I do find value in them.

    F Murph. I'm sure he was a great guy and he looked cool in the movie, but damn his workout to hell. I did it once, and we didn't get to break up the movements. 200 pushups took me absolutely forever and ever.

    Good work in here. Very consistent. It pays off.
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  24. #1024
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    Looks good homie, how's the diet and weight?
    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. #1025
    Paul killxswitch's Avatar
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    Quote Originally Posted by Patz View Post
    I always got wobbly on the lunges..lol. I hate lunges, but I do find value in them.

    F Murph. I'm sure he was a great guy and he looked cool in the movie, but damn his workout to hell. I did it once, and we didn't get to break up the movements. 200 pushups took me absolutely forever and ever.

    Good work in here. Very consistent. It pays off.
    Ugh without breaking them up I think Murph would take me hours to complete. It even says in the original 2005 post to "partition as needed". Bad decision by your coaches.

    Thanks for the consistency comment, I am proud of that. This is the longest I've ever stuck to anything fitness-wise and though I'm sure I could be doing some things better, just staying consistent has definitely improved me.

    Quote Originally Posted by ljosaitis View Post
    Looks good homie, how's the diet and weight?
    Diet still not good. Stress in other areas of life, I am a total stress eater. Lame excuse I know, I have to choose to make good decisions. I am at 218 right now. But my pants that fit fine at 201 still fit, I'm still using the same hole in my belt, still wearing all the same clothes. Veins are starting to pop (just a little) in my arms, which has never happened before ever. So it's not all fat. My shoulders, lats, and quads are bigger.

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