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)