Rob PMFF Posted July 11, 2011 Author Share Posted July 11, 2011 07/11/2011 WOD:Hang Power Snatch45 x 565 x 585 x 595 x 5 - Not so good85 x 590 x 595 x 5 - better Max Double Unders in 5 minutes25 Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 13, 2011 Author Share Posted July 13, 2011 07/13/2011 Warm up:Run 400 M10 GHD sit ups10 back extensionsL-sit practice WOD:Deadlift45 x 1065 x 1085 x 10135 x 5155 x 5175 x 5195 x 5215 x 5 (PR for 5 reps...but the last 2 didn't look very good) 3 rounds for time -"Shoveling" - 45 lb bar with a 45 lb plate over a 24" box x 10Run 400 MTime - 10:05 It's hot as shit here, and we're the only idiots outside running Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 15, 2011 Author Share Posted July 15, 2011 07/15/2011BW: still holding steady at 209 lbs Warm up: 2 rounds of - 5 inch worms10 GHD sit ups10 kip swings WOD:Pull ups5 w/ green band5 w/ blue band3 w/ red band4 w/ red band For time -10 burpees2 abmat sit ups9 burpees4 abmat sit ups8 burpees6 abmat sit ups7 burpees8 abmat sit ups6 burpees10 abmat sit ups5 burpees12 abmat sit ups4 burpees14 abmat sit ups3 burpees16 abmat sit ups2 burpees18 abmat sit ups1 burpee20 abmat sit ups every 2 minutes bear crawl 30 ft Time - 9:39 Side note: Someone asked me "Are you still vegan?" I said "Yes." And he said "Wow and you can do all of this?" I wanted to but I didn't. Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 19, 2011 Author Share Posted July 19, 2011 07/19/2011 Warm up:Run 400 M2 min wrist/forearm mobility per arm2 min shoulder/lat mobility per arm10 hip extensions10 GHD sit ups WOD:As a team of 2, do 5 rope pull and drags eachOne team member does burpees while the other team member pulls the rope from a sitting position and then runs the end of the rope back to the person doing burpees, and switch...Between the 5th and 6th round of rope pulls (out of a total of 10 rounds) each team member does 25 rope whips. Total burpees as a team: 68Time: 6:04 This WOD was more confusing than difficult. Practiced hang power snatch afterwards45 x 365 x 385 x 3105 x 1105 x 1 Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 20, 2011 Author Share Posted July 20, 2011 07/20/2011 Warm up:10 dumbbell manmakers (20 lbs each)10 walking lunges w/ torso twist20 double under attempts (I think I got 12 or so, and I was finally able to link 2 together a few times) WOD:Deadlift95 x 5150 x 5200 x 3215 x 3225 x 3235 x 3 (PR) Rest 12 min AMRAPDumbbell Hang Squat Clean x 5 (25 lbs each)Hand stand push up x 5 (a few of these I did on a 30" box when I got fatigued, most were against the wall though)Single unders x 75 Results - 5 rounds + 5 dumbbell hang squat cleans Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 21, 2011 Author Share Posted July 21, 2011 07/21/2011 Warm up:2 min OHS stretchkaraoke drill 20 yds each direction x 2"Virtual Helen" WOD:6 rounds for fastest and slowest time. 2 min rest in between rounds. 15 unbroken KB swings (55 lbs)Run 200 M Round 1 - 1:28Round 2 - 1:24 (fastest time)Round 3 - 1:28Round 4 - 1:36Round 5 - 1:44 (slowest time)Round 6 - 1:39 Link to comment Share on other sites More sharing options...
Lean and Green Posted July 22, 2011 Share Posted July 22, 2011 Nice work! How do you like kb training? Always wanted to give it a shot. Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 25, 2011 Author Share Posted July 25, 2011 Well the only thing we really do with KB's is swings or snatches. So i can't speak for the whole KB program. Those really give my shoulders a good work out though. 07/25/2011 Warm up:Run 400 MHip, Calf & Quad mobility20 Double Unders WOD: Hang Power Snatch (for 1 RM)45 x 565 x 585 x 1105 x 1115 x 1 (PR)120 x FAIL 10 min AMRAP15 Power Snatches (75 lbs)90 Single Unders Results - 3 rounds + 1 power snatch Link to comment Share on other sites More sharing options...
Rob PMFF Posted July 28, 2011 Author Share Posted July 28, 2011 07/28/2011 Warm up:Row 100 M10 abmat sit ups10 walking lunges (10 per leg)10 V-upsRow 100 M WOD:8 rounds for time -Row 150 M10 Goblet Squats (55 lb KB)Rest 2 min Time - 22:11 (rest included) Rx'd Link to comment Share on other sites More sharing options...
Rob PMFF Posted August 5, 2011 Author Share Posted August 5, 2011 08/04/2011 Had my fire department physical and cardiac stress test (inclined treadmill). My results were "consistent with someone who exercises regularly." Did 13:58 on that treadmill. My calves were fatigued before I felt like my heart or lungs were. The target was 12 min. My lung capacity test results were "off the charts"...no, really, they were. She showed me the chart and it went beyond the top of the Y axis of the graph. She said that was the best she had seen in 2 or 3 weeks. I look forward to seeing my cholesterol and fasting glucose numbers when they come in. This is the first time since I was a teenager that there was no protein in my urine. So that's a good thing. 08/05/2011 Warm up:3 min hip/quad mobility2 min perfect OHS stretch10 GHD sit ups10 Hip extensions WOD:"Karen"For time: 150 wall ball shots (20 lb ball at 10 ft target)Time - 12:21 Link to comment Share on other sites More sharing options...
Rob PMFF Posted August 9, 2011 Author Share Posted August 9, 2011 08/09/2011 Warm up:Row 30 sec20 lb med ball slams x 101 min squat holdabmat sit ups x 10 WOD:4 rounds for fastest and slowest rounds Row 300 M15 Box jumpsRest 1 min between rounds Round 1 - 1:47Round 2 - 2:15Round 3 - 2:28Round 4 - 2:30 Link to comment Share on other sites More sharing options...
Rob PMFF Posted August 10, 2011 Author Share Posted August 10, 2011 08/10/2011 WOD: Shoulder Press for 5 RM65 x 585 x 5105 x 5115 x 5 21 - 15 - 9KBS 70 lbToes to bar Halfway through the set of 9 swings, I let the KB pull me too low and lost my core stability and pulled something in my lumbar area. Left side like before, I think. Doesn't hurt quite as bad, but it's still difficult to maintain ROM. Going to a Chiro in a bit. Hopefully not as debilitating as last time this happened. Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 5, 2011 Author Share Posted September 5, 2011 09/05/2011 First day back after almost a month. Back is improving. According to the chiropractor there was a lot more going on in there than just the apparent injury (bone spurs, tilted pelvis, compressed discs, etc). Today was open gym, so I did my own thing and kept it light, to ease back into things. 20 Double unders20 hip extensions Overhead squat65 x 675 x 585 x 5 Front Squat65 x 575 x 585 x 5 Shoulder Press65 x 575 x 585 x 5 Push Press65 x 575 x 585 x 5 20 Hip extensions20 Double Unders Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 9, 2011 Author Share Posted September 9, 2011 09/09/2011 WOD was "Diane" 21-15-9 DL 225 lbs, HSPUs We scaled it for me since I'm still recovering and the chiro wants me to go easy. 21-15-9Romanian Deadlifts 65 lbs x 21, 75 lbs x 15, 85 lbs x 9Hand stand push ups with knees on a 30" boxTime - 6:53 I hate this recovery shit. Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 15, 2011 Author Share Posted September 15, 2011 09/14/2011 Another light day...until further notice Warm up:Row 500 M10 V-upsto empty bar Romanian deadlifts10 pvc overhead squats 10 jump switch lunges10 tuck jumps WOD:Snatch Grip Deadlift45 x 565 x 585 x 5105 x 5115 x 5 16 ring push ups10 push ups10 push ups 3 rounds for time -10 single arm dumbbell snatch (5 per arm) 30 lbs20 abmat sit ups30 med ball slams (12 lbs)Time - 8:30 Link to comment Share on other sites More sharing options...
lobsteriffic Posted September 15, 2011 Share Posted September 15, 2011 Hey there! See you are still going at the WOD's! Awesome! Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 16, 2011 Author Share Posted September 16, 2011 (edited) 09/16/2011 WOD: "Fight Gone Bad" Three rounds of - 1 minute of 20 lb wall ball to 10 ft target1 minute of Sumo deadlift high pull (65 lbs)1 minute of Box jump 20"1 minute of Push press (65 lbs)1 minute of Row for calories Total reps after 3 rounds - 203 Even keeping in mind that I'm still recovering from the lower back injury and having to take things light and slow, it's still a mental battle between pride and common sense. Only being able to go at these at like 75% really sucks, and the scores reflect it. Could be worse...At least I still get to go do it. Edited September 16, 2011 by Rob PMFF Link to comment Share on other sites More sharing options...
vivalasvegans Posted September 16, 2011 Share Posted September 16, 2011 That's a really good attitude! I need to remind myself of that too. Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 21, 2011 Author Share Posted September 21, 2011 09/21/2011 Warm up:45 lb Romanian Deadlift x 1045 lb Good Morning x 101 min squat hold w/ 35 lb kettlebell WOD:Snatch Grip Deadlift95 x 3115 x 3135 x 3140 x 3145 x 3 3 sets of AMRAP Ring Push upsTotal - 32 4 Rounds for time -4 Hand stand push ups8 pull ups12 air squatsTime - 6:10 ROM for HSPU was very small, but I can at least support myself without using the wall, at least for most of it. red band for first round of pull upsgreen band for other 3 rounds Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 22, 2011 Author Share Posted September 22, 2011 09/22/2011 Warm up:2 min per arm shoulder mobilitybear crawl 20mtuck jumps x 10hand-release push ups x 1020 lb med ball slams x 10 WOD:4 rounds for total reps - 30 sec sledge swings (4.5 lb sledge)30 sec rest30 sec tire jumps (in & out = 1 rep)30 sec rest30 sec medball slams (20 lbs)30 sec rest30 sec hand-release push ups30 sec rest Total reps - 215 Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 26, 2011 Author Share Posted September 26, 2011 09/26/2011 WOD:Overhead Squat45 x 365 x 385 x 395 x 3105 x 1115 x 1 (PR) Metcon -Overhead Squats 20-15-10Pull ups 10-15-20Time - 8:46 Used 50 lbs for this metcon's OHSUsed a red and green band together for the pull ups. Weak, but oh well. Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 27, 2011 Author Share Posted September 27, 2011 09/21/2011 Warm up:20 sec row10 good mornings with empty bar10 romanian deadlifts with empty bar20 walking lunges5 inchworm push ups20 sec row WOD:10 rounds of max effort rowRow for 30 secRest for 90 secTotal Meters - 1534 Link to comment Share on other sites More sharing options...
Rob PMFF Posted September 30, 2011 Author Share Posted September 30, 2011 09/30/2011 WOD:Push Press45 x 595 x 2115 x 1135 x 1155 x FAIL145 x 1150 x 1 (PR) 8 min AMRAPHand release push ups x 10Farmers carry 40 m (55 lb dumbbell per hand)Lateral hop x 203 rope get upsRounds - 4 complete + 5 push ups Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 5, 2011 Author Share Posted October 5, 2011 10/05/2011 WOD: Shoulder Press65 lb x 10Rest 1 min65 lb x 10Rest 1 min65 lb x 10 Metcon:200 single under jump rope95 lb Thrusters x 3160 single under jump rope85 lb Thrusters x 6120 single under jump rope75 lb Thrusters x 980 single under jump rope65 lb Thrusters x 12 Time - 12:10 Link to comment Share on other sites More sharing options...
Rob PMFF Posted October 7, 2011 Author Share Posted October 7, 2011 10/07/2011 Warm up:10 empty bar good mornings10 empty bar squats WOD:Back Squat65 x 285 x 295 x 2105 x 2 x 8 with 45 sec rest in between each Metcon 4 rounds for time of 10 burpeesrest 1 min10 pull ups (green band)rest 1 minTime - 10:07 Link to comment Share on other sites More sharing options...
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