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Posts posted by Rob PMFF

  1. Very nice! This program seems to be working well for you. You've made a serious jump in the weights you are moving. Or maybe you were already that strong to begin with. Either way, you don't seem like a beginner. Good luck to you, especially if you ever decide to try Crossfit. I thought I saw you mention that somewhere in here.

  2. that wod sounds fun, but I can say that since I didn't actually have to do it.


    Yeah it was cool...Most people hate thrusters. I like them...I just wish I could do more. Not getting that 7th rep really did piss me off. I'm not sure what appeals to me the most about them. Maybe just that its a compound lift, so its feels more "hardcore".

  3. Thanks




    Warm up:

    Shoulder, lat, hip & quad mobility




    In 15 min do 4 sets of AMRAP ring dips with smallest resistance (assistance) band possible

    I didn't stick to the 4 sets thing, my best with the purple (Smallest band) was 8 dips. My best with the red (second smallest band) was 10 dips.


    Warm up Thrusters

    45 x 10

    65 x 5

    85 x 5

    105 x 3


    "Death by Thrusters"

    With a running clock, do 1 thruster the first minute, two the second minute, three the third and so on until you can't complete the target number in that minute.


    I used 105 lbs

    1st minute - 1

    2nd minute - 2

    3rd minute - 3

    4th minute - 4

    5th minute - 5

    6th minute - 6

    7th minute - 6


    For the 7th rep in the 7th minute, I just couldn't get it over my head in time and the clock ran out so I stopped.

  4. That's f'n tough, Mary. You should be really proud. You don't think you did great, but imagine all the people that couldn't do it at all.


    Do you think maybe you should have eaten something fatty instead of just a banana? Do you think that would have made you feel less crappy the whole time?


    I can't imagine constant strenuous physical activity like that for 7 hours straight.


    I'm very impressed

  5. 06/13/2011


    Warm up:

    10 air squats

    10 push-up knee-up

    10 GHD sit ups

    10 empty bar press

    10 empty bar push press



    Push Press (find 3RM)

    65 x 5

    85 x 5

    95 x 5

    115 x 5

    135 x 3

    145 x 3 (PR)


    7 min AMRAP

    3 Push Press (70% of 3RM = 100 lbs)

    20 mountain climbers (right + left = 1 rep)


    Rounds - 6 (may have been 7...I lost count. I'm gonna go with 6 though to be safe, and give me something to work towards next time)

  6. 06/10/2011


    Well, we got to Crossfit and no coach was there and the doors were locked. So about 9:20 we started devising our own workout. We were going to do sprints, tire flips, and boulder deadlifts, since those were the things outside. After we ran our first 400 M, the owner showed up and let us in. His wife was scheduled to coach today, but they forgot since she was packing to leave for Ohio. Kinda funny. He thought it was awesome that we were going to do our own WOD instead of just going home.


    Warm up:

    Run 400 M

    2 min shoulder mobility per arm

    10 empty bar push press

    10 empty bar front squats




    Wallball shots (20 lb)

    Toes to bar


    Time - 7:02


    My toes to bar were complete crap. I got like 4, and after that I just rocked back and threw my knees up. Stuff on the bar is always very difficult for me.


    500-550ish lb. tire flips - 3x10, covered about 80 feet each run down for 10 flips. Not too hard to flip when I get a good hand-hold, but after about 8-9 reps, I'm sucking wind big-time. Then, pulled out the bigger tire to test it, flipped it once, probably about 700-750 lbs. on that one. Not a lot harder to lift up to flipping height, except for the fact that the top height lying on its side is about 2 feet off the ground, so it's tough to get hands under it without having your chin nearly resting on top. Not going to focus on it much until July once I get to making my lighter sets to about 14-15 reps without feeling like dying. Give it a few weeks, I should get there


  8. 06/08/2011


    It was so HOT in there today!


    Warm up:

    15 Double under attempts (1 successful)

    10 hip extensions

    10 V-ups

    5 burpee broad jumps

    15 Double under attempts (6 successful)

    Warm up dumbbell snatch



    15 min AMRAP

    5 right arm DB power snatch (35 lbs)

    5 left arm DB power snatch (35 lbs)

    30 abmat sit ups

    90 single unders


    Results - 5 complete rounds +2 snatches


    I probably could have done 40 or 45 lbs for the dumbbell snatch, but I wasn't sure. My shoulders have been really sore the past few days. Didn't want to tear anything.

  9. 06/06/2011

    BW: 207 lbs


    Warm up:

    2 min ankle/calf mobility

    Lateral cone hop x 10

    Run cone pattern "W" x 2

    Karoake drill 40 M

    100 M sprint x 2



    10, 9, 8, 7, 6, 5, 4, 3, 2, 1

    Pulls ups (used a red band)

    Kettle bell swings (55 lbs)



    Time - 16:01


    My time kinda sucked, but my shoulders ran out of juice and I couldn't really do anything about it.


    Don't ask me why there was a leg warm up prior to a shoulder WOD.


    I am signed up for the Crossfit Level 1 Instructor Certification course on July 2 & 3

  10. 06/03/2011

    BW: 207 lbs


    Crossfit was doing a 2K row today and I didn't really want to do that, so I went to Fire Station 10 again.


    Bench Press

    135 x 5

    155 x 5

    175 x 3

    185 x 1

    190 x 1

    195 x 1

    200 x FAIL! Had a spotter this time though.


    Push Press

    45 x 5

    95 x 5

    Started to do 105 but when I cleaned it, it hurt in my shoulders, so I discontinued. I should have stretched more before I started. Didn't really do any mobility beforehand.


    Switched to dumbbells -

    Push Press

    25s x 10

    30s x 10

    30s x 10



    45 lb plates x 10 x 3


    Dumbbell curls

    30s x 10 x 3

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