Rob PMFF

11/11/2011 WOD: Front Squat 95 x 5 115 x 5 125 x 5 135 x 5 12 min AMRAP - 10 Hang Power Cleans w/ 35 lb dumbbell (5 per arm) 15 abmat sit ups 3 Handstand push ups Rounds - 6 + 10 HPC & 2 sit ups (May have been 7 rounds not 6, but I lost count, so I'm going with the lower of the two)

11/07/2011 WOD: Snatch 3RM - 85 lbs 9 min AMRAP for total reps - 8 push ups 15 abmat sit ups 15 air squats Total reps - 268

11/01/2011 Warm up: 2 min calf mobility 10 double unders 5 x 6 count burpees 10 air squats 10 box jumps 10 double unders WOD: 8 rounds of - 10 burpees 15 box jumps (20") 50 single unders rest 3 min Times - Round 1 - 1:32 Round 2 - 1:22 (Fastest) Round 3 - 1:30 Round 4 - 1:36 Round 5 - 1:54 (Tied for slowest) Round 6 - 1:54 (Tied for slowest) Round 7 - 1:53 Round 8 - 1:54 (Tied for slowest) Times aren't very good. Went into this WOD already fatigued from work. Started getting a prety bad headache after round 4, which is reflected in the times, I think.

Thanks, Carrie. 10/28/2011 Warm up: 2 min OHS stretch hold 10 air squats 10 empty bar good mornings 10 empty bar squats WOD: Find 1RM for Squat 95 x 1 115 x 1 135 x 1 155 x 1 175 x 1 185 x FAIL 175 x 1 180 x 1 185 x 1 (PR) Practiced HSPUs

10/26/2011 Warm up: 2 min lat & shoulder mobility 10 walking lunges 10 wall ball shots (20 lbs) 10 shoulder press (45 lbs) WOD: Press for 1 RM 45 x 5 65 x 3 95 x 2 115 x 1 125 x 1 135 - FAIL (did push press accidentally...No rep) 130 x 1 (PR) "Chipper" 200 single under jump rope 40 abmat situps 30 wall ball shots (20 lbs) 20 weighted walking lunges (45 lbs) 10 hand stand push ups 200 single unders Time - 9:59

10/21/2011 Warm up: 10 air squats 10 pistols 10 hip extensions 10 empty bar RDLs 10 empty bar good mornings 10 empty bar back squats WOD: Squat 65 x 3 95 x 3 115 x 3 135 x 3 155 x 3 165 x 3 (PR) 20 Curtis P's with 65 lbs (1 Squat Clean, 1 right leg lungs, 1 left leg lunge, 1 push press) Time - 6:30

10/17/2011 WOD: Clean 45 x 5 65 x 2 75 x 2 85 x 2 95 x 2 115 x 2 125 x 2 3 rounds for time Hang Power Clean x 6 (95 lbs) 30 sec plank hold Time - 2:55

10/13/2011 Warm up: 10 double unders 10 KB swings (20 lbs) 10 air squats 10 empty bar press 10 double unders WOD: Alternating Tabata Intervals 4 rounds of: 20 sec of KB swings (35 lbs) 10 sec rest 20 sec of DB hang power snatch (35 lbs) 10 sec rest 20 sec Push Press (75 lbs) 10 sec rest 20 sec Double Unders Total Reps - 226

10/11/2011 Warm up: Row 30 sec 10 pistols 10 GHD sit ups 10 hip extensions Row 30 sec WOD: Was supposed to be 5 sets of Row 400 M, but my right groin is really bothering me, so after 2 rounds I asked for something else to do, so here's what I did - Row 400 M - 1 min 19 sec rest 4 min Row 400 M - 1 min 22 sec 3 rounds for time - 10 Kettlebell Swings @ 35 lbs 10 GHD sit ups 5 Pull ups w/ green band Time - 4:03

10/10/2011 Warm up: 10 air squats 1 min squat hold w/ 35 lb KB 10 empty bar Romanian DL's 10 tuck jumps WOD: Squat Cleans 45 x 3 65 x 3 75 x 3 85 x 3 95 x 3 105 x 3 Metcon 3 rounds for time 5 Thrusters (65 lbs) 10 box jumps (24") 15 abmat sit ups Time - 5:25

10/07/2011 Warm up: 10 empty bar good mornings 10 empty bar squats WOD: Back Squat 65 x 2 85 x 2 95 x 2 105 x 2 x 8 with 45 sec rest in between each Metcon 4 rounds for time of 10 burpees rest 1 min 10 pull ups (green band) rest 1 min Time - 10:07

10/05/2011 WOD: Shoulder Press 65 lb x 10 Rest 1 min 65 lb x 10 Rest 1 min 65 lb x 10 Metcon: 200 single under jump rope 95 lb Thrusters x 3 160 single under jump rope 85 lb Thrusters x 6 120 single under jump rope 75 lb Thrusters x 9 80 single under jump rope 65 lb Thrusters x 12 Time - 12:10

09/30/2011 WOD: Push Press 45 x 5 95 x 2 115 x 1 135 x 1 155 x FAIL 145 x 1 150 x 1 (PR) 8 min AMRAP Hand release push ups x 10 Farmers carry 40 m (55 lb dumbbell per hand) Lateral hop x 20 3 rope get ups Rounds - 4 complete + 5 push ups

09/21/2011 Warm up: 20 sec row 10 good mornings with empty bar 10 romanian deadlifts with empty bar 20 walking lunges 5 inchworm push ups 20 sec row WOD: 10 rounds of max effort row Row for 30 sec Rest for 90 sec Total Meters - 1534

09/26/2011 WOD: Overhead Squat 45 x 3 65 x 3 85 x 3 95 x 3 105 x 1 115 x 1 (PR) Metcon - Overhead Squats 20-15-10 Pull ups 10-15-20 Time - 8:46 Used 50 lbs for this metcon's OHS Used a red and green band together for the pull ups. Weak, but oh well.

09/22/2011 Warm up: 2 min per arm shoulder mobility bear crawl 20m tuck jumps x 10 hand-release push ups x 10 20 lb med ball slams x 10 WOD: 4 rounds for total reps - 30 sec sledge swings (4.5 lb sledge) 30 sec rest 30 sec tire jumps (in & out = 1 rep) 30 sec rest 30 sec medball slams (20 lbs) 30 sec rest 30 sec hand-release push ups 30 sec rest Total reps - 215

09/21/2011 Warm up: 45 lb Romanian Deadlift x 10 45 lb Good Morning x 10 1 min squat hold w/ 35 lb kettlebell WOD: Snatch Grip Deadlift 95 x 3 115 x 3 135 x 3 140 x 3 145 x 3 3 sets of AMRAP Ring Push ups Total - 32 4 Rounds for time - 4 Hand stand push ups 8 pull ups 12 air squats Time - 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 ups green band for other 3 rounds

09/16/2011 WOD: "Fight Gone Bad" Three rounds of - 1 minute of 20 lb wall ball to 10 ft target 1 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.

09/14/2011 Another light day...until further notice Warm up: Row 500 M 10 V-ups to empty bar Romanian deadlifts 10 pvc overhead squats 10 jump switch lunges 10 tuck jumps WOD: Snatch Grip Deadlift 45 x 5 65 x 5 85 x 5 105 x 5 115 x 5 16 ring push ups 10 push ups 10 push ups 3 rounds for time - 10 single arm dumbbell snatch (5 per arm) 30 lbs 20 abmat sit ups 30 med ball slams (12 lbs) Time - 8:30

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. 21-15-9 Romanian Deadlifts 65 lbs x 21, 75 lbs x 15, 85 lbs x 9 Hand stand push ups with knees on a 30" box Time - 6:53 I hate this recovery shit.

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 unders 20 hip extensions Overhead squat 65 x 6 75 x 5 85 x 5 Front Squat 65 x 5 75 x 5 85 x 5 Shoulder Press 65 x 5 75 x 5 85 x 5 Push Press 65 x 5 75 x 5 85 x 5 20 Hip extensions 20 Double Unders

08/10/2011 WOD: Shoulder Press for 5 RM 65 x 5 85 x 5 105 x 5 115 x 5 21 - 15 - 9 KBS 70 lb Toes 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.

08/09/2011 Warm up: Row 30 sec 20 lb med ball slams x 10 1 min squat hold abmat sit ups x 10 WOD: 4 rounds for fastest and slowest rounds Row 300 M 15 Box jumps Rest 1 min between rounds Round 1 - 1:47 Round 2 - 2:15 Round 3 - 2:28 Round 4 - 2:30

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 mobility 2 min perfect OHS stretch 10 GHD sit ups 10 Hip extensions WOD: "Karen" For time: 150 wall ball shots (20 lb ball at 10 ft target) Time - 12:21

501 lb DL, that's awesome. Pretty sweet that you got a PR at a comp. Ballsy, I'd think.