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

  1. #1026
    Paul killxswitch's Avatar
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    Extensive warm-up, then

    16 min AMRAP partner WOD
    400M row
    10 burpees

    Completed 5 rounds, +400m, +3 burpees.

    Then worked on strict pull-ups and dips, 7 sets of 5 with different grips. Needed assistance on a lot of them. I'm a lot stronger w/a narrow grip for whatever reason.

  2. #1027
    mrelwooddowd Patz's Avatar
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    If you're holding an extra 17 lbs and haven't had to change belt loops I would call that a WIN.
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  3. #1028
    Paul killxswitch's Avatar
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    It's not all muscle, definitely not. But I wouldn't be surprised if maybe 8ish lbs of it is. I'd like to cut down to 210 or just below again, and if I focused on it I think I could fairly easily. 220ish seems where my body wants to settle in if I am lazy with my diet.

    Push Jerk:

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

    Kept the weight a little lower on this and worked on form, my feet were just stupid and had no idea what to do today. I definitely prefer split jerk or push press.

    3 person partner WOD: 12 minute AMRAP

    Person 1 - row 500m
    Person 2 - 30 lb. dumbell thrusters
    Person 3 - 50 lb. slam balls

    Rotate every 500m.

    We completed 140 slam balls and 108 thrusters, 2940m rowed. Dumbell thrusters suck, way worse than barbell ones.
    Last edited by killxswitch; 06-06-2014 at 01:02 PM.

  4. #1029
    mrelwooddowd Patz's Avatar
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    I was thinking how much I hate dumbbell thrusters when I saw you say the same thing..lol. They're miserable.
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  5. #1030
    Paul killxswitch's Avatar
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    Yeah there's nothing good about them.

    Did some kettlebell work this morning. Single arm swings, single arm presses, KB push-ups (really hard and awkward!), Turkish get-ups, single arm overhead squats. Used 24 and 20 kg KBs, should've just used 24kg the whole time.

  6. #1031
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    woah, kb pushup is a great idea!
    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.

  7. #1032
    Who me? Chubrock's Avatar
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    I used to do a lot of KB work. Good stuff!

    Fuck, fight, or hold the light.

  8. #1033
    Paul killxswitch's Avatar
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    My hips were definitely feeling it this morning. Not bad though.

    Heavy Thrusters:

    135 x 3
    155 x 3 x 3
    165 x 3

    Really slow out of the hole on these. Need more explosion.

    WOD - 5 min AMRAP

    5 DL @ 185
    5 Front Squat @ 185

    Completed 3 rounds + 1 or 2 DL

    Rx weight was 225 but I can't powerclean that, and my FS max is like 265 so doing sets of 5 at 225 would've been too much anyway. Even 185 was a struggle. Hard to clean it, and again out of the hole on FS I was super slow and not explosive at all.

  9. #1034
    Paul killxswitch's Avatar
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    WOD -

    1000m row
    21 squats @115 lbs.
    21 bar-facing burpees
    15 squats
    15 burpees
    9 squats
    9 burpees

    Completed in 13:50. Even just 115 for that many reps was a killer.

    Tried some glute-ham raises afterward, intended to hit 3x10 but on the last two sets I just did 5 each. Too much hamstring cramping. Supersetted these with 3x5 of ring dips.

  10. #1035
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    I feel ya up above on those push jerks.. dunno why but push jerks make me land in a weird position if I get a decent drop at all.

    165 x 3 thruster is great!
    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.

  11. #1036
    Who me? Chubrock's Avatar
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    Damn Paul that last WOD looks horrible. Nice job!

    Fuck, fight, or hold the light.

  12. #1037
    Paul killxswitch's Avatar
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    Quote Originally Posted by ljosaitis View Post
    I feel ya up above on those push jerks.. dunno why but push jerks make me land in a weird position if I get a decent drop at all.

    165 x 3 thruster is great!
    Thanks. I think I need to work in some banded squats like you do to work on speed out of the hole. Yeah if anything I think I've gotten worse at push jerk, I developed some bad habits at some point.

    Quote Originally Posted by Chubrock View Post
    Damn Paul that last WOD looks horrible. Nice job!
    Ha, yeah it sucked more than I expected, underestimated 115. Thanks.

    Today:

    800m easy jog

    8 minute tabata: Hollow Rocks and Wall Climb holds

    This SUCKED. I thought I was gonna faceplant for sure on the final wall climbs holds.

    Did some mobility stuff

    800m jog

    More mobility

    800m time trial: 3:27. Not terrible. Got stopped by traffic which slowed me by maybe 8-10 seconds, but that rest did let me run harder the last 250-300m or so.

    Feeling lately like I really need to drop some lbs again.
    Last edited by killxswitch; 06-19-2014 at 09:47 AM.

  13. #1038
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    Doing tabata isometric is an interesting idea.. sounds way hard.
    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.

  14. #1039
    Paul killxswitch's Avatar
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    With your strength it would probably not be that bad. For me, at my current weight, it wasn't great.

    Split Jerk:
    95 x 3
    115 x 3
    135 x 3
    135 x 3
    155 x 3

    Felt good all the way through. I could've perhaps gone heavier, still feeling out my capabilities on this movement.

    WOD - 10 minute cap

    21 Deadlifts @275
    21 Box jumps @24"
    15 DL
    15 BJ
    9 DL
    9 BJ (huh huh he said BJ)

    Completed in 8:27. Hands are torn up. I thought this would be a little easier but doing the reps touch-and-go gets tiring. Missed on one box jump but managed to not tear a hole in my shin. So at least I've got that going for me.

    Last time I did this workout was in May of 2013. I used 185 and it took me 10:50. +90 lbs and -2:23 seems like a pretty good improvement.
    Last edited by killxswitch; 06-20-2014 at 08:08 AM.

  15. #1040
    Paul killxswitch's Avatar
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    400m run

    20 min barbell complex, 185 (I did 135)

    Deadlift
    Full Clean
    Front Squat
    Split Jerk

    Completed 26 in 20 minutes. Could've gone heavier. But technique was solid throughout I think.

    Some pull-ups and dips afterward.

  16. #1041
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    that dl boxjump workout sounds gnarly, makes me think of that open workout from earlier this year but heavy.
    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.

  17. #1042
    Who me? Chubrock's Avatar
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    That DL BJ workout looked like it would blow haha. Fuck that.

    Fuck, fight, or hold the light.

  18. #1043
    Paul killxswitch's Avatar
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    It was hard but I like those kind of WODs with a strength component. I also like that I was one of two in the class that could complete the workout at that weight.

    Today

    800m run

    Push Jerk singles: worked up to 185, but got a form tweak from a coach that I just couldn't get to work. Failed twice on 205. Trying to keep my elbows down so I can punch the bar upward but it doesn't feel natural.

    WOD - 12 min AMRAP
    12 sit-ups
    40 ft. walking lunges w/45 lb. plate overhead
    12 push-ups

    Only did 4 or 5 rounds + 9 push-ups. My push-ups were terrible today, not sure what was going on. I just had no gas in the tank and couldn't string them together. Not a good workout today.
    Last edited by killxswitch; 06-26-2014 at 08:54 AM.

  19. #1044
    Paul killxswitch's Avatar
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    8 minute tabata: Hollow Rocks and Wall Climb holds

    I feel like I just did this. Oh I did. Bleh.

    5 rounds, 18 min cap.

    3 Wall walks
    10 pull-ups
    L-sit for 30 seconds

    Finished in 15:25. Had to scale the L sits to just holding knees high.

  20. #1045
    Paul killxswitch's Avatar
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    6/30

    Strict OH Press Singles

    95
    115
    125
    135
    failed on 145. Struggled about 5 inches off front rack, just couldn't extend. I've done 145 before so this was disappointing.

    Barbell Complex: There was a lot of programming stuff that is boring to read so suffice to say it was 19 minutes of

    6 DL (115 lbs)
    6 lateral-jump burpees
    6 push press/jerk (115 lbs)

    The push press got really heavy after a few rounds, moving to push jerk really helped.

    ---

    7/1

    EMOM for 15 minutes:

    1 power clean
    1 full clean

    Did 7 @ 135, 6 @ 155, 2 @ 165

    EMOM for 10 minutes:

    10 wall balls (30 lb!)
    5 pull-ups

    Stuck with it for 2 rounds but then had to drop to 5 WBs per round. The 30 lb. ball got heavy fast.

  21. #1046
    fat submariner
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    An 8 minute Tabata sounds disgusting... I haven't done a Tabata in a while but the normal 4 minute variety is bad enough!
    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

  22. #1047
    mrelwooddowd Patz's Avatar
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    10 wall ball plus pull-ups per minute? hahahahahahahahahahahahahahahahah

    not a chance.
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  23. #1048
    Who me? Chubrock's Avatar
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    30lbs pound ball? Haha have fun with that shit.

    Fuck, fight, or hold the light.

  24. #1049
    Paul killxswitch's Avatar
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    I love disgusting you guys with my workouts.

    Today

    500m row @ 1:50ish pace

    Lots of warm-up, then

    Back Squat

    225 x 5
    275 x 3
    315 x 1
    325 x1

    We are about to go through a squat cycle so the goal today was to get a working max of 5, 3, and 1 reps. My 5 and 3 RMs were probably a little light but I have not squatted consistently in a while so I'm ok with it. I could've maybe squeaked out 335 today and tied my all-time best but 325 is fine. I would love to get up over 350 during this cycle. My most recent maxes are 455 DL, 325 SQ, 210 BP so I am... only 10 lbs. away from FINALLY having a 1000 lb. total. Shit I should've gone for 335.

  25. #1050
    fat submariner
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    How long is the squat cycle you're going to do? I did the Smolov Base Cycle a while back and saw a noticeable improvement over the course of that 4 weeks... it was a fkn hard 4 weeks mind!
    Last edited by macdaknife; 07-07-2014 at 09:50 AM.
    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

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