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Old 10-31-2011, 04:42 PM   #761
Robert Foley
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Re: RJF's Workout Log

WOD 1174: OHS + L-Pull-up + Split Jerk + KTE + HSC + Back Ext

40M/5'10"/174#

W/U: DL, 5x3 at 135-225-285-325-360.

3 RFT of: 95# OHS, 15x; L-pull-up, 15x; 95# split jerk, 15x; KTE, 15x; 95# hang squat clean, 15x; 25# back ext, 15x.

Time: 21:05.

C/D: skipped.

This was a much needed shock to my system. I was on pace for a sub 20 (perhaps sub 19) finish, until I finished the last set of KTE. After that, it was me v. Mr. Pukie. Won the battle, but the fight slowed my time. This was a better core killer than I had expected.

Jason, unfortunately, my gym is on the second floor of my garage. So bumpers wouldn't allow me to drop the weight. Just gotta be careful, I guess. Ya, my plan is to add some light O-lifting work to the w/u or c/d. More as a means of practicing technique than specifically working on increasing loads.
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Old 10-31-2011, 07:49 PM   #762
Milton Brisson
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Re: RJF's Workout Log

Quote:
Originally Posted by Robert Foley View Post
I like dark beer too, Jason. In fact, Guinness is the only beer I drink. Also like you though, I don't drink much. I'm very much a light weight! ...
Quote:
Originally Posted by Jason A Smith View Post
... Oddly, I also like a guiness. Great beer and a meal to boot...
Its probably the rugby player in me, but I also LOVE Guinness!! There's a great Canadian beer called Rickard's Dark that makes a nice sub if there is no Guinness!
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Old 11-01-2011, 05:50 PM   #763
Jason A Smith
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Re: RJF's Workout Log

Canadian beer Milt ? That stuff's like moonshine !

Too bad about the bumpers Robert, I love throwing my barbell around. My wife thinks way too much !
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Old 11-01-2011, 06:35 PM   #764
Robert Foley
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Re: RJF's Workout Log

WOD 1175: Barbell Overhead Walk + Wallball + Farmer Carry

40M/5'10"/174#

W/U: set-up equipment.

5 RFT of: 185# barbell overhead walk, 40m (20m out, around cone, 20m back); 20# wallball shot, 30x; 95# barbells farmer carry, 40m (20m out, around cone, 20m back).

Time: 44:32.

C/D: BP, 5x3 at 45-135-195-215-235(x2).

Last time I could only do one round with 185# (completed the remaining rounds at 155#). So being able to do this as Rx'd was enough of an accomplishment for me today. Took forever, but happy to have survived it. C/D BP was done after a significant post-WOD rest.

Today ends my 3 month attempt at trying to gain 10# of body weight. The scale read 174 today. So 6 short. I think I was sucessful in moving my set-point off 170. Probable sits at 172. Hitting 180 will either take a lot longer or require me to eat lots of junk.

Milt, never heard of Rickard's Dark. I'll look for it and give it a try. Jason, throwing weight around looks like so much fun! lol One of these days I may invest in some bumpers and just drag them out to the driveway in the summer.
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Old 11-01-2011, 07:39 PM   #765
Jason A Smith
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Re: RJF's Workout Log

Gaining weight.....the bain of my existence. I just have a tout time shovelling the food in. I too will be 180, maybe even 185. Still not sure about walking around with 185 lbs over my head. I think I would have cranked myself in the head really good somewhere in there.

Great job ! And I too recommend the Rickards, good stuff. I should get sue and have a couple. Dark beer in the winter time is best !
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Old 11-03-2011, 06:09 PM   #766
Robert Foley
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Re: RJF's Workout Log

WOD 1176: Jump Rope + Snatch

40M/5'10"/174#

W/U: PVC Burgener warm-up; 45# OHS, 5x; 45# snatch balance, 5x; hang power snatch, 18x1 at 45-50-55-60-65-70-75-80-85-90-95-100-105-110-115-120-125-130.

7 RFT of: double-under, 25x; one snatch attempt per round.

Time and total of successful snatches: 7:39/945# (135x7).

C/D: strict weighted pull-up, 50x5 - 60x3 - 70x1.

Off PR by :06; same total. Tonight was all about getting better at the snatch. Took my time and focused on form. As l did last time, kept the weight at 135 so there was no doubt I'd hit each attempt. No problem with the DUs. Muscles still smoldering a bit from Tuesday's WOD.

Thanks, Jason. I was playing around with weight gain (actually more about increasing food intake - really couldn't care less about how much I weigh) to see how it would impact performance. I'm at the point where I have to force food down with every meal. Never hungry. Not sure it's doing me much good.
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Old 11-04-2011, 05:12 AM   #767
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Re: RJF's Workout Log

Typo: I did 35 DU per round, not 25.
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Old 11-04-2011, 04:10 PM   #768
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Re: RJF's Workout Log

WOD 1177: GHDSU + MU

40M/5'10"/174#

W/U: 3 rnds of erg, 10 cal; 45# BS, 10x; DU, 10x; 45# OHS, 10x; AbMat, 10x. BS, 235x5 - 260x3 - 290x1.

For time: GHDSU, 25x; gymnastics rings muscle-up, 1x; GHDSU, 20x; gymnastics rings muscle-up, 2x; GHDSU, 15x; gymnastics rings muscle-up, 3x; GHDSU, 10x; gymnastics rings muscle-up, 4x; GHDSU, 5x; gymnastics rings muscle-up, 5x.

Time: 5:02.

C/D: skipped.

Had some mild dizziness coming out of the first couple sets of GHDSU. Other than that, everything was smooth sailing.
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Old 11-05-2011, 01:26 PM   #769
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Re: RJF's Workout Log

That is a great time, right in there close to the big gunners !
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Old 11-05-2011, 04:41 PM   #770
Robert Foley
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Re: RJF's Workout Log

WOD 1178: Erg + PP

40M/5'10"/174#

W/U: SP, 45x10 - 95x8 - 155x5 - 170x3 - 185(f).

For time: 300m erg row; 135# push press, 20x; 300m erg row; 135# push press, 15x; 300m erg row; 135# push press, 10x; 300m erg row; 135# push press, 5x.

Time: 8:40.

C/D: foam roll.

Came into the gym feeling a little tired. Couldn't get the 185 SP above my nose during the warm-up. Enjoyed the MetCon, but I had a slow start. Should have gotten my heart rate up a bit before jumping into it.

Thanks, Jason. Felt pretty good about the results of yesterday's WOD. And, so far, no abdominal DOMS!
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Last edited by Robert Foley : 11-05-2011 at 04:43 PM.
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