Rob PMFF

Yeah, she said if it was too easy we could go through it one more time. No one took her up on it though

11/01/2010 Crossfit Day 5 "The Filthy 15" (as opposed to the filthy 50) 15 box jumps 15 jumping pull-ups 15 walking lunges 15 kettle bell swings (20 lbs) 15 knees to elbows (not quite ) on pull-up bar 15 push press (45 lb bar) 15 hip extensions 15 wall balls (14 lb ball) 45 single under jump rope 15 burpees 10 minutes, 7 seconds (I think that's in the right order ) Came down hard on one of the burpees, and my palm hurts like a mutha. Food: 2 bananas 1/2 cup pumpkin seeds smoothie: 2 bananas, 1/2 cup pumpkin seeds, 1/2 cup soymilk, frozen rhubarb, frozen blackberries, spinach, 1 tbsp Udo's 3-6-9 omegas, water 10 gardein hot wings sweet potato fries 1 avocado TJ's pomegranate green tea 3 Field roast apple & sage sausages mixed potatoes, green beans and mushrooms, from TJ's glass of wine

I don't think "fun" is really the word I'd use 10/29/2010 Crossfit Day 4 Run 400 meters 15 sandbag get ups 15 rope get ups 15 hang power snatch (35 lb bar and the wood discs) 30 walking lunges 15 box jumps Run 400 meters 10 sandbag get ups 10 rope get ups 10 hang power snatch 20 walking lunges 10 box jumps Time - 20:15 Fuck I hate running. Music that doesn't suck balls really does have a positive impact on performance. So glad they play real music instead of the Top 40 bullshit they play at other gyms. Pantera can help you bang out a lot more reps than Hannah Montana. She said she could tell I had a lot more energy today. I gave props to the pumpkin seeds. Breakfast: 1 banana 1/2 cup of pumpkin seeds After crossfit, before leaving: approx 3/4 cup of TJ's Go Raw Trek Mix Lunch: Smoothie - 2 bananas, 1/2 cup of pumpkin seeds, 4 tbsps TJ's chocolate Hemp protein powder, 1 tbsp Udo's veg 3-6-9 omegas, 1/4 avocado, 2 and 1/4 cups of blueberries, water. (Put way too much blueberries and water in it...I was on the phone and not paying attention. Tastes fine though, so whatever.) burrito - TJ's soy chorizo, saffron rice, black beans, green onion, diced tomatoes, daiya cheddar vegetable chips with spinach & pecan dip sweet potato baby food gingerade kombucha

John Wayne Parr! I used to watch the Contender when he was on there. Great show. And he seemed like a great fighter/person. Way more humble than some of the others.

Brock's just not a smart fighter. Compare him to people like Randy Couture and Dan Henderson. He just doesn't know what the fuck he is doing. He still has that WWE "Entertainer" mentality. He went for a spectacular finish in the first round, and when it didn't go according to plan, he didn't know what to do and started making a ton of mistakes. Blowing your wad in the first 20 seconds of a potential 5 rounder is just a stupid thing to do. Maybe he'll learn from this...If not, whatever. I hoped he would win. I know everyone here hates him. I didn't. I don't know now. Plus it was like the battle of the racists. Cain with his "Brown Pride" and "I'm doing this for the latinos" (as in "Fuck the rest of the fans.") and Brock with his Corona and burritos comment. If Brock had "White Pride" tattooed on his chest, his sponsors would have dropped him, and no one would have put a camera on him ever again. Double standards piss me off. Fuck both of them. We don't need this kind of shit in the sports world.

Hey beforewisdom, my wife went by the cok table, but she said it was all women there. I told her to say Hello.

I don't know if this will help or not, but the first 8 months that I was a vegetarian, I put on 14 lbs (not fat) and i predominately used the 30 lb dumbbells that I own. I would bench at the fire station, and sometimes deadlift...but that was about it. I'm not sure why the gains came so easy then, and I don't know if anyone else would have the same results. But I figured posting this might provide a little encouragement.

3 workouts in a day?! You're a damn Terminator aren't you? I'm on to you. I wish I was a better swimmer, I'd try some of those pool wods out.

Why do people eat this? It's like chewing on a wadded up paper towel.

10/26/2010 Crossfit Day 3 4 x 20 second rounds of Hang cleans (just the bar and those wooden plates to make it sit up off the ground) with 20 seconds rest in between each 4 x 20 second rounds of jump rope w/ 20 seconds rest between each 4 x 20 second rounds of pull-ups w/ 20 seconds rest in between each The other guy I was with did walking lunges instead of jump rope. My quads were so fucked from yesterday that she wanted me to jump rope instead. For the pull-ups, I used an assistance band, which incidentally came off my foot and slapped me in the nads during one of the rounds Pull-ups were frustrating as hell. Never been very good at these. I have long arms. Food: Almond butter with frozen blueberries and cinnamon banana TJ's Go Raw Trek Mix Smoothie: 1 banana, frozen rhubarb, frozen blackberries, 3 tsps of Udo's 3-6-9 veg omega oils, a packet of soy protein powder (25g) i found in a basket (don't know how old it was), 2 tsps of TJ's chocolate hemp protein powder Zinco coconut water avocado leftover "meat"loaf an Amy's Mexican Tamale Pie TJ's Pomegranate Green Tea spaghetti with marinara & field roast italian sausages kale

That's still pretty damn good.

So, does the cf facility you go to have a pool? Or did they or the internet provide you with wods to do on your own in the pool? I've heard lots of things about wall balls. Many of my co-workers dread them. I'll find out soon enough.

10/25/2010 Day 2 of Crossfit 10,9,8,7,6,5,4,3,2,1 Medicine Ball Deadlifts 14lbs 10,9,8,7,6,5,4,3,2,1 Kettle bell swings 20 lbs 3 burpees in each round, so... 3x10 Pretty tough. I really hope I didn't lose count and skip anything. Not sure what my time was. After she said 5 minutes and 47 seconds had gone by, someone in the group wandered off, and she went to check on him. So no final time for this one. My form got kinda sloppy towards the end. Lower back muscles too fatigued I guess. She kept saying to stick my ass out again, but it just wouldn't go Food: TJ's Go Raw Trek Mix (almonds, cashews, walnuts, filberts, raisins) 2 bananas iced green tea from sbux smoothie: 2 bananas, frozen blueberries, frozen rhubarb, 4 tbsp TJ's chocolate Hemp protein, olive oil, water TJ's peach soy yogurt an avocado chocolate soy pudding more trek mix Compassion Over killing mock meatloaf kale macaroni & teese grape juice

Well my wife is there for work. My dog's paw is split open, so I had to stay home.

10/21/2010 1st day of Cross Fit 200 m run 3 rounds: 3 body rows 5 pushups 7 air squats 9 sit-ups 200 m run 4:37 Halfway through the post-work-out stretching, I started getting light headed. I think I was dehydrated. Plus I didn't really eat appropriately beforehand. I only had 1 and 1/4 orange and a cup of soy yogurt for breakfast. The coach asked me what I ate, and I told her. She said I was crashing, then she recommended 5 eggs. I said "No." She asked why, and I told her. She seems to think veganism was why I got dizzy. I tried to explain that I ate like crap because I just got my wisdom teeth out a few days ago and my normal breakfast of walnuts, almonds, cashews, filberts and raisins was too painful to eat right now. I hope this doesn't become a point of contention, because I'm not interested in arguing about it. Good news is the way she showed me to squat was way more comfortable than anything I'd tried before. Food: 1 & 1/4 orange (would have been 2, but my dog knocked the plate on the floor. cup of trader joe's peach soy yogurt TJ's go raw trek mix 2 Field Roast italian sausages package of Wholly Guacamole 2 gardein "chicken breasts" with jerk seasoning & pineapple sweet potato

My 5 year old shelter dog suddenly went blind about 2 weeks ago. S.A.R.D.S. It can't be predicted, prevented or corrected. Apparently its idiopathic and genetic... Anyone ever had to care for a special needs dog before? Particularly a blind one? What accommodations did you make? I'm interested to hear from anyone.

Not yet, I still got to get these teeth cut out and pay for that on Friday. I emailed the woman and said I'd like to start as early as Monday. We'll see what happens. 10/05/2010 Cable rows: 90x10x3 Cable pull down: 90x10x3 Hypers: 10x10x3 Hammer curls: 30sx20x3 Dumbbell rows: 40sx10 2 bananas TJ's go raw trek mix avocado primal strip 71g pureed sweet potato (yes it was a jar of baby food) leftover stir fry with Gardein "beef" kabobs, noodles, and vegetables bottle of "Honest Kombucha" lemon ginger flavor chili, corn bread, root beer TJ's pomegranate green tea Field Roast, Brussel's Sprouts, Mashed Potatoes and Gravy...It's good to be vegan

Anyone going to the Green Festival in DC on the weekend of October 23rd and 24th?

Opulence. They does not has it.

Nothing particularly serious or worthwhile lately. Biding my time until I get these wisdom teeth out, and then dropping my YMCA membership to join Crossfit with a bunch of dudes from my dept. 09/12/2010 hit the tractor tire with the 8 lb sledge 40 times 09/15/2010 hit the tractor tire with the 8 lb sledge 50 times 09/21/2010 30 Burpees 09/26/2010 hammer curls & OH presses with my 30lb dumbbells 09/27/2010 - Just screwing around at the station Bench Press 135x5x5 Dumbbell Flies 25sx10x3 Ab wheel thing...10x2

My Hot Yoga instructor gives people "Emergen-C" packets for their water when they feel faint. I don't know what purpose this serves, but in the future, you could consider it I guess.

Can you explain? I'm not sure what this means.

How was the bicep torn? Ruck?

Hey Mary, long time no talk Just thought I'd tell you that I'll be dropping my gym membership soon and starting Crossfit. A married couple owns our local one and the woman (her name is Nicole) came to our department to do a presentation, and it really was a great sales pitch. She had us do burpees as well (what a pain in the ass!) I've wanted to try crossfit for a while since reading your log and how much you love it, but I had a lot of trepidation about simply going into a strange gym and talking to total strangers. Weird huh. But now that the ice is broken (and several of my co-workers work out there now too) I think I'll be doing this sooner than later.

Haven't done a whole lot lately, been very unmotivated. Went to Hot Yoga a few times here and there. Worked out at home with the dumbbells a few times as well. Went to the actual gym today though. 08/31/2010 Bench Press: 135 x 5 145 x 5 155 x 5 145 x 5 135 x 5 Dumbbell Flys: 25s x 10 x 3 Overhead Dumbbell Press: 25s x 10 x 3 Tricep cable Xt: 40 x 10 x 3