Rob PMFF

Yeah, not as often lately Games Sectional WOD 12.5 7 min AMRAP 3 Thrusters (100 lbs) 3 Chest to bar pull ups 6 Thrusters 6 C2B pullups 9 Thrusters 9 C2B pullups... and so on, increasing reps by x3 each round For total reps I used a green band for assistance with the C2B pull ups My total reps were 47 Not great, but not bad for not working out for 2 weeks, I guess.

WOD: For Max Load 2 Deadlifts 1 Hang Power Clean 1 Push Jerk 65 lbs 85 lbs 95 lbs 105 lbs 115 lbs 125 lbs - FAIL 125 lbs 130 lbs 135 lbs - FAIL 135 lbs - FAIL 135 lbs My sticking point was the Clean. Supposedly, one should be able to clean more than they can press.

6 sets of: sprint row 150m 3 rope get-ups 3 burpees AFAP 6 Wall ball shots (20 lb) rest 3mins b/t sets Round 1 - 01:26 (My ball got moved and i had to retrieve it ) Round 2 - 01:14 Round 3 - 01:15 Round 4 - 01:27 (I don't remember what happened here) Round 5 - 01:25 Round 6 - 01:12 (How this round ended up being the fastest, I have no idea...I was damn well smoked by then. This WOD was a lot harder than it looked.)

02/29/2012 WOD - Crossfit Football 5 rounds for heaviest load - Barbell complex of: 3 deadlifts 3 hang power cleans If you let go of the bar during a round, stop and perform 5 burpees. Warm up - Deadlift 65 lbs x 3 Hang Power Clean 65 lbs x 3 Deadlift 95 lbs x 3 Hang Power Clean x 3 Workout went like this - Round 1 Deadlift 115 lbs x 3 Hang Power Clean 115 lbs x 3 Rest Round 2 Deadlift 120 lbs x 3 Hang Power Clean 120 lbs x 3 Rest Round 2 Deadlift 125 lbs x 3 Hang Power Clean 125 lbs x 3 Round 3 Deadlift 130 lbs x 3 Hang Power Clean - FAIL 5 burpees Round 4 Dead lift 130 lbs x 3 Hang Power Clean 130 lbs x 3 - PR Wasn't going to be able to go any heavier so that was my final round.

02/27/2012 Thrusters - 8 sets of 2 at 95 lbs with 00:45 between each set 6 min AMRAP - 6 wall ball shots (20 lbs) 8 ring dips 10 anchored abmat sit ups Rounds: 4+13

02/23/2012 3 rounds for total time - Walking lunges x20 rest 30 sec Body rows x10 rest 30 sec Wall ball shots (20 lbs) x 5 rest 2 min Time - 10:33 Turkish get ups 20 lb DB x 10 35 lb KB x 10

02/10/2012 WOD: Run 200 M with 60 lbs sandbag 20 box jumps (20") 20 pull ups (green band) Run 200 M with 60 lbs sandbag 15 box jumps (20") 15 pull ups (green band) Run 200 M with 60 lbs sandbag 10 box jumps (20") 10 pull ups (green band) Time - 11:22

02/08/2012 WOD: Row 300 M 300 single under jump rope (did some double unders in there) Row 300 M Time - 6:35 Lost a lot of time on the jump ropes...crushed the rowing though

02/02/2012 warmed up shoulders and hip mobility 10 sprawl balls 10 min practicing pistols 10 min practicing handstands WOD: 2 rounds for time - 30 sledge hammer strikes (left) one arm farmer walk 50 M (88 lbs, right arm) one arm farmer walk 50 M (88 lbs, left arm) 30 sledge hammer strikes (right) rest 2 min Time - 7:53

Thanks, it was fine after that day. Just a weird occurence. Took a week off because I had the flu or something similar. 01/30/2012 Front Squat 65 x 3 95 x 3 115 x 3 135 x 3 3 rounds for time - 200 M Row 5 Burpees 3 Power Snatches (95 lbs) Time - 6:33

01/20/2012 Hang Power Clean 65 x 3 85 x 3 105 x 3 115 x 3 120 x 3 5 min AMRAP of Squat Clean and Jerk Used 105 lbs 9 total...I disengaged my left shoulder while the bar was overhead and felt all the weight sink into just below my left shoulder blade...it hurt at first, but afterwards it just felt strange. The coach told me to stop, and I iced it for a few.

Forgot to post for 01/16/2012 Clean and Jerk 95 x 2 95 x 2 115 x 2 115 x 2 135 x 1 6 min AMRAP of - 4 Front Squats (120 lbs...I think) 8 pull ups (green band) 12 KBS (55 lbs) I shouldn't have waited so long to post this. I can't remember how many rounds I did. I think it was either 2 or 3 complete rounds + 4 squats + 7 pull ups

01/13/2012 WOD: 15 min AMRAP - 9 Deadlifts (135 lbs) 12 hand-release push ups 15 box jumps (24") Total reps - 216 (I think...we may have miscounted)

01/10/2012 WOD: 8 rounds for fasted and slowest rounds - Row 200 M 6 pull ups (green band) Rest 3 min between rounds Fasted round - Round 1 - 00:57 Slowest Round - Round 7 - 01:38 Time really dropped off there. The rowing was fine, the problem was the pull ups. I had to wait longer between attempts as the WOD wore on.

Occurred to me that I never posted for 01/04/2012 WOD "Little Liz" 15 Squat cleans (105 lbs) 15 Ring dips (red band) 10 Squat cleans (95 lbs) 10 Ring dips (red band) 5 Squat cleans (95 lbs) 5 Ring dips (red band) Time - 9:41 Did this coming off a cold. 5 reps in I realized I was still feeling the effects of being sick. Had a sneezing fit when I was finished with the WOD. I hope not to make that mistake again.

Thanks y'all. 12/22/2011 WOD: Barbell complex - 5 sets of: Hang Power Snatch x 1 Power Snatch x 1 Overhead Squat x 2 Rest 2 min I used 65, 85, 85, 95, 95 lbs I meant to use everything before 95 as a warm up, and use 95 five times, but time went by a lot quicker than I expected so I had to cut it short. 5 rounds for total time/total pull ups: Russian KB Swing x 5 (55 lbs) rest 30 sec AMRAP (-1) pull ups (I used a green assistance band) rest 30 sec Sprint row 150 M rest 1 min Time - 14:30 Pull ups - 26

12/19/2011 Deadlift 135 x 2 155 x 2 175 x 2 185 x 2 205 x 2 225 x 2 235 x 2 5 rounds of - 3 Power cleans 8 burpees 3 min rest Round Times & Weight of Power Clean - 00:34 @ 95 lbs 00:33 @ 100 lbs 00:30 @ 105 lbs 00:33 @ 110 lbs 00:32 @ 115 lbs

12/15/2011 WOD: Front Squat 10 sets of 2 at 45-60% of 1RM, rest 1 min in between sets Used 85 lbs 5 rounds of - GHD sit ups x 10 GHH raises x 10 rest 2 min For time - Thruster Ladder (1,2,3,4,5,6,7,8,9,10) Used 85 lbs Time - 11:21

12/13/2011 - Late posting this WOD: 5 sets of Power Snatch x 1 Overhead Squat x 2 supposed to use 45-60% of 1RM used 65 for the first 2 sets used 85 lbs for the last 3 sets Team WOD: 15 min AMRAP While one team member rows 300 M, Other team member does 5 toes to bar, 7 wallballs and 9 dball slams Total reps - 150 (row does not count as rep, row is pacer)

12/09/2011 WOD: 12 min AMRAP - 5 Hang Power Cleans (100 lbs) 10 toes to bar 15 double unders Rounds - 4 + 5 HPC + 1 toes to bar

12/01/2011 Thanks, Mary. I can't string together more than 3 double unders without stopping. And I'm nowhere near being able to do a muscle up Deadlift (65% to 80% of 1RM) 135 x 3 155 x 3 175 x 3 x 4 4 round Tabata for max reps - 135 lb Deadlift Double Unders Abmat sit ups Jump switches Total reps - 146 Practiced rope climbs afterwards because I had a dream that I could do it. Got pretty close to the top by only using my arms and kind of kipping...but then it flashed in my mind that I wouldn't know how to get down, so I started to slide back down That was as close as I got.

11/28/2011 WOD 6 rounds for total reps :45 Burpees :15 rest :45 Dball slams (20 lbs) :15 rest :45 sledge swings :15 rest :45 box jumps (20") :15 rest rest 2mins Totalt reps - 390

11/22/2011 Warm up: 10 min of muscle up skill work row 1 min 10 double unders 10 air squats 10 double unders row 1 min WOD: 10 min countdown Row 1000 M (3:30) max double unders in remaining time - 24

11/18/2011 WOD: Front Squats 95 x 3 115 x 3 135 x 3 155 x 3 160 x 2 (5 lbs lower than my 1RM) 7 min AMRAP - 7 goblet squats (55 lb KB) 7 knees to elbows (not quite, but better than previous attempts) 7 grasshoppers per side Total rounds - 5

11/16/2011 WOD: Push Jerk work to 2RM 2RM - 150 lbs Weighted Push ups work to 3 RM 3RM - 60 lbs 4 rounds for time - 10 pulls ups (green band) rest 30 sec 25 abmat sit ups rest 90 sec Time - 9:56