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Old 11-27-2011, 10:02 PM   #801
Jason A Smith
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Re: RJF's Workout Log

Robert,

I hope all is well and thing work themselves out. All the best and see you soon.
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Old 12-06-2011, 09:08 PM   #802
Milton Brisson
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Re: RJF's Workout Log

Quote:
Originally Posted by Robert Foley View Post
I've decided to take a hiatus from CrossFit in order to attend to some personal matters. I appreciate all the support I've had from this forum and hope to reconnect with all of you in the future. Thanks.
Noooooo...the streak is broken!!!!???

In all seriousness, I hope that you get everything worked out. Looking forward to seeing you ack at it again soon!

Take care!
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Old 02-25-2012, 09:36 PM   #803
Robert Foley
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Re: RJF's Workout Log

WOD 1194: "Zimmerman"

40M/5'10"/163#

W/U: 3 rnds of - double-under, 50x; 55# American KBS, 10x; erg row, 10 cal.,; push-up, 10x.

As Rx: 7 rnds + 4 CTB pull-ups.

C/D: static band stretching of shldrs; PNF of hamstrings.

Recovering from a two month layoff. Glad to be able to hit the gym again. It sure hit back! All sets were unbroken and felt good strength wise. My lungs weren't quite so happy. Welcome back, old friend.

Done in your honor, Lt. Zimmerman. RIP.
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Old 02-25-2012, 10:56 PM   #804
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Re: RJF's Workout Log

Edit: it was a three month lay off. I guess time flies when you're not having fun too.
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Old 02-26-2012, 03:14 PM   #805
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Re: RJF's Workout Log

New Gymnastics Rings station.
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Old 02-26-2012, 03:25 PM   #806
Jason A Smith
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Re: RJF's Workout Log

Robert,

I sincerely hope that whatever it was that caused the lay off has worked itself out. Great to see you back at Crossfit, I will have some scores to chase the rest of the way for the Open.
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Old 02-27-2012, 10:39 AM   #807
Milton Brisson
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Re: RJF's Workout Log

Hey Rob! Welcome back! Looking forward to seeeing that consistency again!
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Old 02-27-2012, 04:59 PM   #808
Robert Foley
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Re: RJF's Workout Log

Thanks, Jason and Milt. It's good to hear from you both. I'm sure the re-building process will be slow for me. But I'm happy to be back at it.
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Old 02-27-2012, 05:10 PM   #809
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Re: RJF's Workout Log

WOD 1195: Erg Row + Wallball + Pull-up

40M/5'10"/163#

AM

W/U: 3 rnds of - double-under, 50x; 135# DL, 10x; air sq, 10x; 55# American KBS, 10x.

3 RFT of: erg row, 300m; 20# wallball shot, 20x; pull-up, 10x.

Time: 8:36.

C/D: dynamic stretching of shoulders and hamstrings.

Saturday, I did "Zimmerman" after a three month layoff. Tough way to come back. I'm feeling the DOMS today.

PM

W/U: double-under, 50x; AbMat sit-up, 50x.

SP, 100x5; 115x5; 130x10.
BS, 190x5; 220x5; 250x10.

C/D: PNF of hamstrings.

I decided to make a significant cut on the amount of weight for the strength training. I'm looking for a slow rebuild. We'll see how it goes.
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Old 02-28-2012, 06:39 PM   #810
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Re: RJF's Workout Log

WOD 1196: Weighted Pull-up + DL

40M/5'10"/164#

W/U: 3 rnds of - double-under, 50x; 55# American KBS, 10x; good morning, 10x.

Weighted pull-up, 7x1 at: 25-50-75-100-100-100(f)-100(f).

DL, 3x5 at: 295 - 340 - 385(x4).

C/D: bar hang, 30 sec.; full sq hold, 5 min.

Off 1RM PR on weighted pull-up at 100 by 10#. Bar at forehead level on the two failed sets. Picked-up the DL where I left off 3 mos ago. That may have been a mistake, as I only got 4 reps on the last set.
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