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Old 11-14-2011, 03:45 PM   #781
Milton Brisson
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Re: RJF's Workout Log

I am pretty impressed with your Murph time! Doing all of that work in 43 minutes seems crazy to me!

And, that is quite interesting to see some of the WoD stats - but I am a bit of a nerd for that sort of thing!
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Old 11-14-2011, 07:16 PM   #782
Jason A Smith
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Re: RJF's Workout Log

Robert, wow, just wow. Question, do you log how often you have to scale something or hope to keep track of an area of weakness, what it was, how you worked on it, when and what the results were ? Now that would be interesting. That is a lot of 5k's. I'll assume you keep track of progress but how do you determine it ?

Lots of questions, but I am very curious to know. It's possible that you are one of (of not the most) consistent main page cross fitter out there.

Great work as always.
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Old 11-15-2011, 07:47 AM   #783
Robert Foley
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Re: RJF's Workout Log

40M/5'10"/174#

WOD 1185: Thruster

W/U: thruster, 4x1 at 45-95-135-185.

Thruster, 7x1: 205-215-215-215-225-225-225.

C/D: strict weighted bar dip, 3x5 at 20-25-30 (de-load).

Tied 1RM PR at 225. This is my active rest cycle so I was not planning on hitting a new PR. Even if I was, I probably wouldn't have gotten it. Everything felt heavy. My body is still not happy about doing work first thing out of bed.

Thanks, Milt. "Murph" is definitely a tough WOD. Although more difficult WODs have come out since, it's the original badass. Something extra special about that.

Jason, I log everything about each WOD. So for example, on "Murph" I know that the first time I did it: I didn't use a vest; the runs were on a treadmill; and, it was partitioned "Cindy-style."

Each unique WOD has its own entry; a description; and then a results section that includes the dates it was done, the time/rnds/loads achieved, the number of times I've done it, any scaling or additional comments, my PR, etc. It also keeps track of any warm-up and/or cool-down that I do.

So it's real easy to track progress for each unique WOD. Sometimes I will use the w/u or c/d to work on weaknesses. But it wasn't until recently that I added some modified 531 work. I keep track of that progress as well.

Not sure I've answered your questions?
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Last edited by Robert Foley : 11-15-2011 at 07:49 AM.
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Old 11-16-2011, 05:43 AM   #784
Robert Foley
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Re: RJF's Workout Log

WOD 1186: 800m Sprints

40M/5'10"/174#

W/U: skipped.

3 RFT of: run 800m; rest 2 min.

Time: 9:06 (minus rests).

C/D: DL, 3x5 at 135-210-245 (de-load).

New PR by :06. Runs on outside road course (53F, 97% humidity, wearing RealFlex). Times per run, 3:15 - 2:53 - 2:58. No time to make it to the track this morning. Road course is 400m out and 400m back. Part of the first run served as my warm-up.
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Old 11-17-2011, 09:57 AM   #785
Robert Foley
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Re: RJF's Workout Log

WOD 1187: Snatch Balance

40M/5'10"/174#

W/U: 3 rnds of erg row, 10 cal; DU, 20x; bar hang, 30 sec. BP, 3x5 at 135-155-170 (deload).

Snatch Balance, 7x1: 45-65-85-105-125-135-x.

C/D: foam roll.

Off 1RM PR at 135 by 40#. These were actually my warm-up sets. Upon catching 135 behind the neck, I felt a disc in my lower cervical or upper thoracic spine slip out. Feels like it's wedged between the vertebrae and poking out to the right. I'm posting this several hours after and it's still painful. Hoping to manipulate it back into place somehow. Ugh!
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Old 11-18-2011, 08:01 PM   #786
Jason A Smith
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Re: RJF's Workout Log

Hope your back is feeing better. I noticed that at some point your wife was doing CF with you. Still the case or no ? My wife has been at it a year and went back to CFFB. She is not as nuts about it as I am but she is getting more fit and strong all the time.
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Old 11-19-2011, 03:05 PM   #787
Robert Foley
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Re: RJF's Workout Log

WOD 1188: "Michael"

40M/5'10"/174#

W/U: 3 rnds of Samson, 30 sec; erg row, 10 cal; OHS, 10x; push-up, 10x. Strict weighted pull-up, 5x5 at bdy wt, 45-55-65.

As Rx: 15:46.

C/D: foam roll; PNF of hamstrings.

New PR by 0:07. Runs on outside road course (55F, 52% humidity, wearing RealFlex). Felt my abs a lot more than I usually do after this WOD. Runs felt good.

Done in your honor, Lt. McGreevy. RIP.

Thanks, Jason. This is the closest I've come to going to a doctor. I didn't b/c I'm seeing progress. I still can feel a knot between my vertebrae. But it doesn't feel like it's extending out as far and it's now more central than to the right. Gained a little more ROM in my neck (but still can't look all the way up or to the right). I'd make a profesional contortionist proud with all the stretching, manipulating, and foam rolling I've been doing. I'm gonna try to be extra careful until I can get it back to 100%. Still may see a doctor. But I hate doing that.

My wife's in good shape, but doesn't CF with me too often. I'll occasionally get her in the gym for a few months and then she'll lose interest. Cool that your wife has taken to it. BTW, my wife thinks I'm nuts too. lol
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Old 11-19-2011, 04:23 PM   #788
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Re: RJF's Workout Log

Yep, pretty stubborn about going to a doctor myself, glad to hear your back is feeling better. Great work on the PR, that is a great time !
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Old 11-20-2011, 03:53 PM   #789
Robert Foley
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Re: RJF's Workout Log

WOD 1189: "Heavy Fran"

40M/5'10"/175#

W/U: 3 rnds of Samson, 30 sec; erg row, 10 cal; OHS, 10x; push-up, 10x. BS, 5x5 at 45-135-215-245-270.

21-15-9 rep RFT of: 135# thruster, 45# weighted pull-up.

Time: 11:18.

C/D: PNF of hamstrings; foam roll.

Off PR by 3:50. Nervous going into this one because of my disc injury. It is feeling a lot better so I just went ahead with extra caution. Didn't exacerbate it in the least bit. Pull-ups felt a little more difficult this time around.

Thanks, Jason!
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Old 11-21-2011, 04:33 PM   #790
Robert Foley
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Re: RJF's Workout Log

WOD 1190: "Nutts"

40M/5'10"/175#

W/U: 3 rnds of Samson, 30 sec; erg row, 10 cal; OHS, 10x; push-up, 10x.

As Rx: 22:04.

C/D: SP, 5x5 at 45-95-135-155-170(x3).

Off PR by 1:32. Run on outside road course (41F, 81% humidity, light rain, wearing ReFlex). DL and pull-ups were slower this time. Blaming it on the early morning. Did the SP work in the evening.

Done in your honor, Lt. Nuttall. RIP.
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