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Thread: Pats Crossfit Journal

  1. #326
    Who me? Chubrock's Avatar
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    What's your strategy for Cindy? Do you go all out from the start or what?

    Fuck, fight, or hold the light.

  2. #327
    WBB Team Captain Coke's Avatar
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    That is nice stuff man.

  3. #328
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    What's your strategy for Cindy? Do you go all out from the start or what?
    I dont go balls out really--I just do a nice steady pace with some urgency to it. I'd like a round a minute if I was clicking on everything. A buddy of mine had a strategy where he did something like 2 rounds a minute for 3 minutes then slowed it down some, then sped up again. That was to reach a goal of 26 rounds. He ended up with 23.5 or so. What's your strategy?

    Thanks coke!
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  4. #329
    mrelwooddowd Patz's Avatar
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    Nothin special today.

    5x5 Strict Press

    Worked up to 115 for a couple sets. Easier than I expected but I've been working on my press and push press.

    Otherwise, some ring dips and banded KB swings, jump rope and situps.

    Very unmotivated today..
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  5. #330
    phil 4:13 Bako Lifter's Avatar
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    That Omg workout looked brutal. Nice work man. Take a day off and jump back in.

  6. #331
    Who me? Chubrock's Avatar
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    I do 1 minute strict for the first 13-14 and then kick it at the end and go to failure. The key is to hold yourself to that one a minute. It's hard at first because you have a lot of free time at the end of the set to just walk around, but it pays off in the end. I can almost guarantee you'll see a 1-2 round PR at a minimum if you'll work on your pacing.

    Fuck, fight, or hold the light.

  7. #332
    mrelwooddowd Patz's Avatar
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    Thanks man. I'll give that a shot. Gotta get my pushups in shape!
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  8. #333
    mrelwooddowd Patz's Avatar
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    5K yesterday. PR'd at 27:03 and gots me a trophy for 2nd place in the age 30-39 group..lol

    I could tell the little Post-WOD 1 mile runs a couple times a week made a significant impact. Gonna try to kick those up to 2 miles and run another race soon. . A special soundtrack also help. Alternated badass motivating songs and good energy/pace type songs.

    Mudvayne -Not Falling
    P.O.D. - Will You
    Pantera - Hellbound
    Mudvayne - Dig
    Eminem - first track on new album
    Devildriver - Dead to Rights
    Machinehead - Locust

    Yeah bitches..
    Last edited by Patz; 09-18-2011 at 11:45 AM.
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  9. #334
    mrelwooddowd Patz's Avatar
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    WOD

    15:00 AMRAP

    15 Situps
    12 KB swings
    9 Box jumps
    6 Pullups

    6 rounds + 10 situps

    Felt OK. Those are all decent movements for me. My kip was a little sporadic but still improving.

    After that, did 4 200m rower sprints alternated with 4x400m runs.
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  10. #335
    phil 4:13 Bako Lifter's Avatar
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    Dang, killer workout right there.

  11. #336
    WBB Team Captain Coke's Avatar
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    Session is super Patz.

  12. #337
    mrelwooddowd Patz's Avatar
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    Thanks fellas. I'm really trying to step it up all-around. My score yesterday held up surprisingly well too.

    WOD

    Front Squat 1x1x1x1x1x1 1RM attempt on last 2.

    175x4
    195x1
    205x1 (PR)

    Short on time so no run, but knocked out 112 Double Unders (PR) on fatigued legs. 2 PR's today though. Feels good.
    Last edited by Patz; 09-21-2011 at 07:21 AM.
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  13. #338
    mrelwooddowd Patz's Avatar
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    WOD

    3 Rounds

    3 Muscle Up (or 6 pullup, 4 ring dips for me)
    35 Squats

    5:46. Not bad. Not great.

    15min rest then

    20:00 AMRAP

    6 Deadlift @ 225lbs
    7 Burpee Pullups
    10 KB Swings @ 53lb
    200 meter run

    Got 4 rounds + 6 deadlifts.
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  14. #339
    LittleJake JSully's Avatar
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    I'm still not sold on the kips.. lol..

    I dig the front squats though.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
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  15. #340
    mrelwooddowd Patz's Avatar
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    LOL...just stop thinking of it as a pullup. It's not a sub for a dead hang. It's its own movement with its own purpose.

    It's like a concept 2 rower vs cable rows.
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  16. #341
    Team Chesticles! Unholy's Avatar
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    I wanna run a 10K before it gets too cold, fawk.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  17. #342
    mrelwooddowd Patz's Avatar
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    There's lots of runs up to about thanksgiving. I might get one or two more in before I go hibernate..lol

    We have a website for all the tri state area races. You've probably got at least one site like that.
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  18. #343
    mrelwooddowd Patz's Avatar
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    WOD

    5 Rounds

    20 Push Press @ 75lbs
    20 Knees to Elbows
    20 Med Ball Cleans @ 20lbs
    20 KB Snatch (53lb. 10 per arm)
    40 Double Unders

    Time cap was 35:00, then moved to 40:00 mid-workout.

    I got capped with 14 snatch and my double unders left. Brutal, brutal, brutal.

    I'm disappointed that I got capped. Med ball cleans and snatch took me FOREVER. My legs were feeling the 105 squats and 30 deadlifts from yesterday. Sweat was soaking right through my gloves. Chalk barely helped. Just a rough go of it in-general.

    OK..enough whining.


    GO MOUNTAINEERS!
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  19. #344
    WBB Team Captain Coke's Avatar
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    Great seeing you go at it, brutal stuff indeed dude.

  20. #345
    mrelwooddowd Patz's Avatar
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    Thanks homey..

    WOD

    6 x 250m Row

    Times were 45,47,49,44,53,59 seconds.

    Not a ton of energy today. Rowing is usually one of my strong points. I had to race a guy to muster up the strength for the 44 in round 4.

    Did 60 total hand release pushups between the 250m attempts. Pushups are improving.

    Ran 400m and got cramps so I called it a day and hit the shower.
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  21. #346
    WBB Team Captain Coke's Avatar
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    Looks real nice bro, all that would kill the average guy.

  22. #347
    LittleJake JSully's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    It's like a concept 2 rower vs cable rows.
    wow. *applause* that was the sale of the century. carry on, sir.
    Jake Sullivan
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  23. #348
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by JSully View Post
    wow. *applause* that was the sale of the century. carry on, sir.
    LOL..I was pretty proud of myself when I dreamed that one up. It's a pretty accurate comparison though. Same movement, different purpose. And guess what we did today!?



    WOD

    Pull-ups, every minute on the minute, a pullup for each minute. 1 in minute 1, 2 in 2, 3 in 3, etc, until you fail to get enough in that minute.

    Got 11 minutes plus 9 reps of minute 12.

    My kip is so jacked since the wedding and vacation. I went from 12 unbroken back then to 2 at a time at best. Very frustrating. After that, did some double unders and situps. Didn't get my run in because of some construction.

    ****I was complaining about my 5 years of nonstop back pain (not a single pain free day) and a physical therapist friend suggested my problem (based on symptoms) could be a stuck facet joint and recommended a PT to check into it. In the meantime, he applied some kinesiology tape to aid in the recovery. He's new to the tape and interested to see if it has any effect. Kinesiology is one of those unproven things so this is kind of a trial for him. Hopefully if it works and the PT is successful I'll be relatively pain free. I can't even remember how that feels (or DOESN'T FEEL). it hinders my performance in EVERYTHING.
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  24. #349
    Garage Lifter
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    First time I used kinesio tape was at least 5 years ago and it was also for my back. Helped quite a bit and I was able to buy it on my own and have my wife put it into place for me.

    BTW, the thing that helped me the most with my back was heavy, basic powerlifting type training. At one point I had daily back pain for about 3 years and even had to get an epidural for it. Can't remember the last time it hurt
    Last edited by StLRPh; 09-28-2011 at 08:39 AM.
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  25. #350
    mrelwooddowd Patz's Avatar
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    Cool. I hope it helps relieve some of the pain while I search for the cause. I wish powerlifting helped..lol it actually feels WORSE if im lifting, which ive done regularly the past year at crossfit in addition to 3 of the 4 years leading up to joining xfit. That gap year was the most pain free but it still hurt.

    My PT friend seems pretty confident that one of my facet joints is stuck, causing everything to tighten up on that side in addition to the sharp pains I get when moving certain ways. I'm gonna go see a recommended PT that is experienced with spinal stuff. I'm hesitant to see a chiropractor because I don't want to be told my whole body is out of whack and end up on some long-term plan without addressing my immediate and primary concern. I also want the ability to maintain the fix ling-term in my own and without indefinite chiro appointments to keep everything right.
    Last edited by Patz; 09-28-2011 at 01:19 PM.
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