RJF's Workout Log

[Shane Atkinson]

Great work in here as always Rob. Thrusters and Burpees probably would have introduced me to pukie.

[Robert Foley]

Thanks, Shane. The active rest cycles turned out to be an interesting experiment.

[Robert Foley]

WOD 1044: OHS + T2B + HSC + DU

40M/5'10"/170#

W/U: OHS, 5x5 at 45-65-85-105-125.

As Rx: 15:07.

C/D: static stretch of shoulders.

The only thing I could have done faster is the HSC. Grip strength was the limiting factor there. My forearms were burning. Not sure if having only a few hours of sleep last night had anything to do with that. Everything else felt good.

[Robert Foley]

WOD 1045: Run + Muscle-up

40M/5'10"/170#

W/U: skipped.

AMRAP in 20 min. of: 400m run; muscle-up, 7x.

Rounds: 7 rnds.

C/D: skipped.

Runs on outside road course (72F, 83% humidity, raining, wearing VFF). Runs started with a light rain and ended with a thunderstorm. And yes, that was a lot more fun than subbing erg rows. lol

[Robert Foley]

WOD 1046: "CFT"

40M/5'10"/170#

W/U: jump rope, 100 single-unders.

BS 345 + SP 170 + DL 420 + 935 (advanced).

Sets -
BS: 45x10 - 95x1 - 135x1 - 225x1 - 295x1 - 315x1 - 345x1 - 350(f).
SP: 45x10 - 140x5 - 155x3 - 170x1 - 175(f).
DL: 135x10 - 225x1 - 295x1 - 345x1 - 395x1 - 420x1.

New CFT PR at 935 by 15#. First time hitting my PR on all three lifts the same day. The 350 BS felt strong going down, but something switched in my head and it all of a sudden felt too heavy at the bottom. Held the 175 SP just above head for about 5 seconds. I haven't hit a 420 DL in quite some time, so I chickened out and didn't go for a new PR. Felt like pa pretty strong session.

[Robert Foley]

WOD 1047: FS + HSW + GHDSU + HSW

40M/5'10"/170#

W/U: 3 rounds of: air squat, 10x; handstand hold, 0:15; AbMat sit-up, 10x; 45# PP, 10x.

3 rounds for time of: 95# front squat, 21x; handstand walk, 40'; GHDSU, 30x; handstand walk, 40'.

Time: 12:32.

C/D: foam roll on back.

Bit of an equalibrium challenge going into the handstand walk from the GHDSUs.

[Robert Foley]

WOD 1048: Deadlift + Push Press

40M/5'10"/170#

W/U: 250m erg row (moderate pace, 0:45.4); DL, 135x12 - 165x10 - 200x8 - 235x6 - 265x4; PP, 45x10 - 60x8 - 75x6 - 90x4 - 105x2.

AMRAP in 5 min. of: 275# deadlift, 3x; 115# push press, 7x.

Rounds: 8 rounds + 3 deadlifts.

C/D: ROM and foam rolling of low back.

Tweeked my left lower back injury on the fourth round of deadlifts. Felt something pop. Slowed me down a bit. Starting to feel tight now. Ugh.

[Robert Foley]

WOD 1049: Thruster

40M/5'10"/170#

W/U: thruster, 12x2 at 45-55-65-75-85-95-105-115-125-135-145-155.

Thruster, 7x2: 165-175-185-195-205-215(x1)-215(x1).

C/D: BP, 3x5 at 160-180-200.

Really did a number on my lower back yesterday. So I took a very cautious approach to today's WOD. Just started with an empty bar and slowly built-up from there. Wasn't sure how far I would be able to go. Didn't have much hip drive. Not much I could do about it today.

[Robert Foley]

WOD 1050: Weighted Pull-up

40M/5'10"/170#

W/U: weighted pull-up, strictx10 - 15x8 - 25x6 - 35x4.

Weighted pull-up, 7x2: 45-55-65-75-85-95(x1)-95(x1)

C/D: chin-up, 95x1.5 - 95x1.

95x2 just wasn't in the cards today. Not even with a chin-up.

[Robert Foley]

WOD 1051: "Wilmot"

W/U: skipped.

As Rx: 19:24.

C/D: skipped.

This was all about the ring dips. It didn't take long for them to get heavy and slow. Triceps and shoulders are smoked!

Done in your honor Pvt. Wilmot. RIP.