Rob PMFF

Don't forget to hit the tire with a sledgehammer!

08/16/2012 Felt weak today on the bench. Bench Press 150 x 5 x 2 145 x 5 x 2 145 x 2 140 x 3 Barbell Rows 65 x 5 x 5 Squat 120 x 5 x 5

08/10/2012 Squat 115 x 5 x 5 Shoulder Press 75 x 5 x 5 Deadlift 145 x 1 x 5

08/08/2012 Bench Press 145 x 5 x 5 Barbell Rows 60 x 5 x 5 Didn't get to do the squats because we were dispatched to a gas leak.

Even with all that jump roping you still feel like you gas out quick? Jump rope is great cardio. I'd take it over running any day. But I hate running. Haha. Your log here is very impressive and professionally done, the graphs are great.

Yeah, they're not WODs. Between my normal shifts, command school, my command school research paper, and my mother-in-law's breast cancer, I haven't had much time for CrossFit lately. I do intend to go back, hopefully this week coming up. So in the mean time, to make sure I'm still doing something, I've been doing the Stronglifts program while at the fire station. Although I seem to have started rather low...I'm sure it will become more challenging soon enough. 08/03/2012 Squat 110 x 5 x 5 Shoulder Press 70 x 5 x 5 Deadlift 140 x 1 x 5

I am very sorry to hear about your dog. That is very difficult. I wish you peace.

Beautiful? LOL...I appreciate the sentiment but its mostly low-income urban sprawl. If you mean that its close to the bay and the ocean, then yes, that is nice, but avoiding the massive number of tourists is more of a priority than enjoying the natural beauty, unfortunately. I was hired in Oct 2005, so almost 7 years. Everyone here is required to be an EMT-Intermediate (or higher) as well as a Firefighter.

Sorry to be catching this so late in the game, but I wanted to wish you the best of luck. Where are you training? I work for Hampton Fire and Rescue (Also in VA)

08/01/2012 Bench Press 140 x 5 x 5 Barbell Rows 55 x 5 x 5 Squats 105 x 5 x 5

07/30/2012 Squat 100 x 5 x 5 Barbell Rows 50 x 5 x 5 Deadlift 135 x 1 x 5

07/28/2012 Bench Press 135 x 5 x 5 Squat 95 x 5 x 5 Shoulder Press 65 x 5 x 5

Yeah maybe. A lot of guilt to get past though. 07/12/2012 Row 500 M in 1:47 Work up to a Clean & Jerk 1 RM - 140 lbs

After almost 5 years, I don't know if I want to continue being vegan. I guess by strict definition, I never was to being with, since I disagree with the the vegan stance on domesticated honey bees. Sometimes I really want eggs, and sometimes I really want salmon. My wife and I have discussed it at length on numerous occasions. We have been looking into options regarding backyard hens, but no results have been yielded thus far. Sometimes I feel like I don't even remember why I'm living this lifestyle in the first place. I don't know for sure that I will make any changes. My wife had fish tacos a few weeks ago, and she felt fine about it. I'm not ready to do that yet. Not sure that I will be, but I don't think I want "veganism" to define me anymore, because I never meant for it to in the first place. Maybe I'll make some changes. Maybe I won't. I don't know yet. 07/10/2012 500 M row in 2 min Work up to a Snatch 1 RM - 115 lbs

Thanks. I don't know if I'm going to be doing this much longer. 06/28/2012 Squat Clean and Jerk, rest 2 min between sets 95 x 3 115 x 3 125 x 3 Clean Pulls, rest 2 min between sets 125 x 3 135 x 3 145 x 3 Front Squat 1 and 1/4, rest 2 min between sets 95 x 3 115 x 3 135 x 3

06/21/2012 Run 400 M Clean and Jerk 10x1 rep at 85 lbs with 1 min between Front Squat 1 and 1/4 3x3 at 85 lbs Clean Pulls 3x3 at 115 lbs

06/19/2012 Snatch 10 sets of 1 rep, at 50-65% of 1 RM, 1 min between each 65 70 75 80 85 85 85 90 95 Behind neck push press 45 x 3 65 x 3 85 x 3 Snatch pulls 85 x 3 95 x 3 115 x 3

06/06/2012 After a month off due to bronchitis and then traveling to Buffalo NY for a wedding/vacation Squat cleans 85 lbs x 2 105 lbs x 2 115 lbs x 2 125 lbs x 2 8 min AMRAP 10 Hang squat clean thrusters (75 lbs) 60 single under jump rope Reps - 162

05/04/2012 Front Squat 95 x 5 135 x 5 140 x 5 3 rounds for time - 9 rope get-ups 6 burpees 9 dball slams (40 lbs) Time - 5:06

04/27/2012 Front squat 8 reps of 1 1/4, rest 1 min between 45, 65, 75, 95, 105, 115, 125, 135 3 rounds for time: 7 Front Squats (95 lbs) 15 Dball slams (40 lbs) 21 KB swings (40 lbs) Time - 9:02

04/23/2012 Power clean 8 sets of 2 with 45 sec between sets, at 105 lbs CFFB Lizzie for time: 12, 9, 6 ,3 Power clean (115 lbs) Ring dips (red band) Time - 7:24

I forgot to post the WOD for 04/11/2012, but since I don't remember my results, it won't really matter. 04/18/2012 Shoulder Press 1 RM 45 x 10 95 x 2 115 x 1 120 x 1 125 x 1 130 - FAIL 130 - FAIL 130 x 1 (PR) Spent the rest of the time working on pull ups and kipping.

04/09/2012 Squat 45 x 10 95 x 3 135 x 3 145 x 3 155 x 3 160 x 3 7 min AMRAP 7 Chest to bar pull ups (used green band) 14 Front squats (95 lbs) 63 Single under jump ropes (was able to throw some DU's in there, but not as consistently as I would have liked) Results - 2 round + 7 pull ups

04/03/2012 Row 1000 m 3 min rest Run 800 m 2 min rest Row 500 m 50 med ball slams at 40 lbs subtract rest from total time Time: 12 minutes and some change, I can't remember. I should have posted this after it happened, but I forgot. I think this might be the worst I had ever felt after a WOD. I wasn't right for 2 days.

03/29/2012 Row 300 M Power Clean x 3 (85 lbs) This was supposed to be 5 rounds, but during the second, I got a sharp pain in my knee while rowing. So I switched to something else... 4 rounds of - 1 min on Airdyne bike Strict shoulder press x 3 (85 lbs)