Rob PMFF Posted November 24, 2010 Author Share Posted November 24, 2010 11/24/2010http://www.crossfit-hr.com Warm up:10 pistols (5 each leg)10 air squats, hold each at bottom for 10 seconds10 pistols (5 each leg)10 air squats, hold each at bottom for 10 seconds WOD:Team relay20 minutes, AMRAP200 m run15 kb swings @ 35 lbs5 overhead squats @ 45 lbs My partner and I did 8 rounds (4 each, plus he did the run again before time ran out)Oh and this was all while wearing a 20 lb vest Food:bananaTJ's go raw trek mixsome leftover strawberry banana, apple smoothie (bolthouse farms? i can't remember)soy primal stripsmoothie: 2 bananas, 1/2 cup raw pumpkin seeds, 1/3 cup Ultimate Meal powder, spinach, 1 and 3/4 cup blueberries, water Link to comment Share on other sites More sharing options...
MaryStella Posted November 24, 2010 Share Posted November 24, 2010 ugh pistols! i love my weight vest. Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 26, 2010 Author Share Posted November 26, 2010 11/26/2010 http://www.crossfit-hr.com Warm Up:10 pull ups10 lunges10 pushups10 air squats WOD:10, 9, 8, 7, 6, 5, 4, 3, 2, 1sandbag squat jumps - 40 lbclapping push upsbody rowsTime: 10 minutes 34 seconds Link to comment Share on other sites More sharing options...
MaryStella Posted November 26, 2010 Share Posted November 26, 2010 nice i like that wod! Link to comment Share on other sites More sharing options...
Rob PMFF Posted November 30, 2010 Author Share Posted November 30, 2010 11/30/2010 http://www.crossfit-hr.com 130 single unders in 3 minutes. Target number was 300. Ha! Nowhere close. Did this with a partner. We took turns, and he could actually do double-unders so his target was 100. He got 135. Not sure why he kept going...He's a beast We went through Fire Academy together. Punishment: 25 burpees each. Row:8 rounds of 22 seconds with 2 minutes rest in between. Damper set on 10.Total cals: 75 Fuckin A. Link to comment Share on other sites More sharing options...
MaryStella Posted November 30, 2010 Share Posted November 30, 2010 agreed. lol. Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 6, 2010 Author Share Posted December 6, 2010 12/06/2010 BW: 191.8 - WTF?! I lost 3 lbs since last Thursday. Don't know how that happened. Not cool at all. http://www.crossfit-hr.com Warm up:Row 5 min, last 10 sec of every minute is sprint. (1074 m) WOD:Push Press65 x 375 x 385 x 395 x 1was supposed to do 95% x 1 and 101% x 1, as well, but ran out of time, 4 of us were working off the same bar. We were holding the rest of the class up. "Randy"75 Power Snatches @ 65 lbsUnknown time, forgot to look. Somewhere around 10 minutes. This wod was either a lot of fun, or my endorphins are fucking liars, because I felt euphoric at the end. Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 7, 2010 Author Share Posted December 7, 2010 12/07/2010 BW: 192 lbs Started Brazilian Jiu-Jitsu today. A black belt under Saulo Ribeiro moved into the empty space at the CrossFit box I go to and has offered a good deal to crossfitters/firefighters, etc. Too good to pass up. He is one of only 2 BJJ instructors in the area in which I live, and I've always thought it would be fun to learn. I hope to start gong back to Wing Chun in January now that there is no more swelling inside my mouth. I can get punched in the face again with no worries. This could get expensive. Link to comment Share on other sites More sharing options...
MaryStella Posted December 7, 2010 Share Posted December 7, 2010 see crossfit is fun! why are you upset about the weight loss? Enjoy BJJ! Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 8, 2010 Author Share Posted December 8, 2010 Because when I went lacto-ovo, I got up to 212 lbs from the 190s in about 6 months time, and I was at my peak physically (except when I was in the Fire Academy). Since then it's been dropping off like crazy, it seems like. I can't seem to get above 204 or so, and that is a struggle in itself. Being below 200 is not what I want. Link to comment Share on other sites More sharing options...
MaryStella Posted December 8, 2010 Share Posted December 8, 2010 I would recommend adding fat into your diet. Macadamia nuts, almonds, peanut butter. through some coconut oil in your smoothies etc. Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 8, 2010 Author Share Posted December 8, 2010 I usually eat a lot of avocados for that (at least I think they serve that purpose), but they seem to be out of season now, because the last 4 I've eaten were total crap. I usually also eat a lot of trail mix (cashews, walnuts, almonds & filberts) but I've been taking a break from that lately so I don't get sick of it, and have been eating a lot of pepitas instead. I think I'll look for some coconut oil and try that. I've also recently bought my first Vega. One of the smaller sized tubs of chocolate wfo, to see if we liked it. We have a larger berry wfo on the way. I thought that might help me out. Although in the advertisement I noticed it talks about suppressing appetite. Not sure if it is or not. Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 9, 2010 Author Share Posted December 9, 2010 (edited) 12/09/2010 http://www.crossfit-hr.com warm up:10 pvc shoulder rotations10 pvc OHS10 pvc snatch balance10 pvc hang snatch WOD:at the beginning of every minute do 5 burpeesthen do max rep Thrusters for the rest of the minutegoal of 50 Thrusters Okay...Really did terrible today. I was up all night running medical calls on the busiest medic in the city, last night. I like to think that was part of my problem. Otherwise, my hamstrings were REALLY tight, and I could barely hit parallel on most of my reps. I did the first 23 Thrusters with 65 lbsThe coach came over and took off my tens since I was having such a problem getting a good squatI did the final 27 with 45 lbsTime was 5:56 but it doesn't even really matter, because I wasn't doing it right.Did air squats until everyone else finished, because I felt like a heel. Frustrating, but oh well. There's always next time. Edited December 10, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 10, 2010 Author Share Posted December 10, 2010 (edited) 12/10/2010BW: 194 lbs http://www.crossfit-hr.com warm up:10 minutes of ring work. Practiced ring dips, and then hung upside down for a bit. WOD:Partner workout for max rounds:20 minute countdown1000 M Row - we split it 500 M each then AMRAP:10 each Med Ball (20 lb) clean and pass, 10 ft apart10 each abmat sit ups with Med Ball (20 lb) and pass, 5 ft apart75 single unders We got 3 rounds. This was my partner's first WOD after the 6 take off class sessions. He did good though. He didn't want to quit, but I don't think he had much choice. We had 3 minutes left after completing our 3rd round, so I practiced double unders, since I still can't do them. Edited December 11, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted December 11, 2010 Share Posted December 11, 2010 way to get back after it after a tough wod Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 15, 2010 Author Share Posted December 15, 2010 (edited) 12/15/2010BW: 194.8 lbs Warm up:3 rounds of 10 GHD sit ups60 second static pull-up hang - yeah right, I did this in 5 - 10 second tries WOD:Back Squats95 x 5115 x 5 x 395 x 5used a medicine ball on a weight plate to squat down on top of, since I was having such a hard time getting below parallel 5 rounds for time:4 Turkish get ups - 20 lb dumbbell12 burpee box jumps - 24 inch boxTime - 12:57 Edited December 15, 2010 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted December 15, 2010 Share Posted December 15, 2010 the med balls are great for holding yourself accountable on the squat depth. Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 21, 2010 Author Share Posted December 21, 2010 12/21/2010 Warm up:2 rounds of:12 Hip extensions7 empty bar sumo deadlift high pulls15 double under attempts WOD:6 rounds for time, of:75 single unders12 SDHP @ 65 lbsRow 100 MRest 90 secTime: 18:38 Link to comment Share on other sites More sharing options...
MaryStella Posted December 21, 2010 Share Posted December 21, 2010 so rob how are you feeling about crossfit now that you've been doing it for a bit? Link to comment Share on other sites More sharing options...
Rob PMFF Posted December 23, 2010 Author Share Posted December 23, 2010 I like it. When I first started going, my heart rate would hit 100 before I even walked in the door. I got amped up about like I do on the way to a structure fire. Because I knew I was about to do some hard work, with a limited amount of time to do it in. Kinda the wrong approach I think. Now I'm more calm about it. I wish I could do weight amounts that are closer to the Rx for the WOD, but that will come in time I guess. When I try, I either can't get the right range of motion, or I get some uncomfortable popping in whatever joints are being used, so I have to scale down. Recovery time still seems to be a problem. Especially for the last 7 days, my transverse abdominal (I think...whatever the lower abs are) have been really sore and uncomfortable from GHD sit ups. I used abmat today and it still hurt like a mutha, but I gutted them out. 12/23/2010BW: 196 lbs Warm up:3 round of:10 wallball shots (14 lb)10 abmat sit ups60 steps of high knee quick running in place WOD:10 minute AMRAP:10 Dumbbell hang power snatch. (I started with the 35 lbs, but my right shoulder was popping. So I dropped to 25 lbs and no problems.)7 Push ups14 Dumbbell cross-chops (25 lbs)7 Knees to elbows Results: 4 rounds, plus I got all the way to 4 KTE for the 5th round. 3 KTE away from a full 5 rounds The first time I ever did KTE was back in the take off class, and I couldn't do a single one properly. I didn't really have any problem doing them today though. However, when the coach demonstrated, he was kind of swinging back and forth, doing them, almost like kipping, and it looked way easier. I had to pull straight from the bottom each time, probably causing myself a lot of extra work Link to comment Share on other sites More sharing options...
MaryStella Posted December 27, 2010 Share Posted December 27, 2010 your weights will def go up with time. It is better to scale them and not get hurt. Yeah GHDS will tear your abs right out! I love them but i've inflicted some pain onto myself with them too so I know of you speak. glad your enjoying it! It is harder to get to kip on k2e. youll get there too! sounds like all is well! Link to comment Share on other sites More sharing options...
Rob PMFF Posted January 3, 2011 Author Share Posted January 3, 2011 (edited) 01/03/2010 Test day:Worked up to 1RMsShoulder Press: 115 lbsBack Squat: 145 lbsDeadlift: 175 lbs These look pretty bad to me...but like everyone says "the weights will come". Still just really paranoid about the lower back. Even though it's been almost a year. 8 rounds, 20 seconds each, as many push-ups as possible, 10 seconds rest in betweenLost count...That wasn't really the point anyway. I said "The only thing I've done in her so far that has made my chest sore is knees to elbows." She said "I can make your chest sore." So she had me do these rounds of push-ups. Edited January 3, 2011 by Rob PMFF Link to comment Share on other sites More sharing options...
MaryStella Posted January 3, 2011 Share Posted January 3, 2011 so is your chest sore? Link to comment Share on other sites More sharing options...
Rob PMFF Posted January 3, 2011 Author Share Posted January 3, 2011 LOL, no not yet. My shoulders and triceps are certainly very fatigued though. Link to comment Share on other sites More sharing options...
MaryStella Posted January 3, 2011 Share Posted January 3, 2011 should have don't think as clapping pushup! Link to comment Share on other sites More sharing options...
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