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Old 03-26-2012, 08:43 PM   #851
Milton Brisson
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Re: RJF's Workout Log

Robert, those last two workouts are impressive! That is a smokin' Diane time!
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Old 03-27-2012, 06:04 PM   #852
Robert Foley
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Re: RJF's Workout Log

Thanks, Milt! "Diane" has always been my fave girl to do.
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Old 03-27-2012, 06:06 PM   #853
Robert Foley
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Re: RJF's Workout Log

WOD 1216: Erg Row, 2k

41M/5'10"/167#

W/U: skipped.

2k erg row: 7:53.

C/D: skipped.

Off PR by 0:27. Came into this after a very long day. Did it instead of taking a nap. I'll probably tackle "Del" tomorrow.
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Old 03-28-2012, 07:15 PM   #854
Robert Foley
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Re: RJF's Workout Log

WOD 1217: "Del"

41M/5'10"/167#

W/U: skipped.

As Rx: 18:12.

C/D: skipped.

Runs on outside road course (53F, 60% humidity, wearing RealFlex). Another late night workout, after a long day. The 20# med ball felt pretty heavy on the last two runs. Final set of burpees took everything out of me. Some extra time was spent comforting my dog. I accidently kicked in her in the jaw getting into the handstand. Poor thing.

Done in your honor, 1st Lt. Del Castillo. RIP.
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Old 03-30-2012, 07:35 PM   #855
Robert Foley
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Re: RJF's Workout Log

WOD 1218: Thruster

41M/5'10"/167#

W/U: thruster, 3x3 at 45-65-95.

Thruster, 7x3: 115-135-155-175-205-215-215(x2)

C/D: skipped.

Yet another late night WOD. Not happy with the numbers, but glad to get it done.
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Old 04-02-2012, 06:24 PM   #856
Robert Foley
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Re: RJF's Workout Log

WOD 1219: Shoulder Press

41M/5'10"/167#

W/U: double-under, 50x; erg, 20 cal.; pull-up, 20x; push-up, 30x; AbMat sit-up, 40x; air squat, 50x.

SP, 7x5: 45-65-95-115-135-145-155.
SP, 1x3: 165
SP, 3x1: 170-175-180(f).

C/D: skipped.

Off 1RM at 175 by 5# (PR of 180 set on 10-04-11). Still have some catching-up to do.

For my weight class (165-180), this places me in Advanced (153-185). My goal is to hit Elite (186+) by the end of the year.
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Old 04-03-2012, 06:39 PM   #857
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Re: RJF's Workout Log

WOD 1220: Back Squat

41M/5'10"/167#

W/U: double-under, 50x; erg row, 20 cal; 45# barbell overhead walking lunge, 50 feet; burpee, 21x.

BS, 6x5: 45-95-145-195-245-295
BS, 1x3: 315
BS, 3x1: 335-345-350(f)

C/D: skipped.

Tied 1RM PR at 345 (set on 01-16-11). At least I didn't lose any ground. Ugh!

For my weight class (165-180), this places me in Advanced (342-444) by a hair. My goal is to just do better.
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Old 04-04-2012, 05:09 PM   #858
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Re: RJF's Workout Log

WOD 1221: Deadlift

41M/5'10"/167#

W/U: double-under, 50x; erg row, 20 cal; 155# squat clean and jerk, 10x.

DL, 3x5: 225-275-325
DL, 1x3: 375
DL, 3x1: 425-435(fx2)

C/D: skipped.

Off 1RM at 425 by 30# (PR of 455 set on 12-21-11). Even 425 felt heavy. Need to get back to my PR!

For my weight class (165-180), this places me in Advanced (411-517). I'd like to hit 500 within a year.
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Old 04-04-2012, 08:33 PM   #859
Jason A Smith
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Re: RJF's Workout Log

I'll assume you are doing some testing ? Are you taking a run at getting a REALLY deadly total, if so looks like you are off to a good start.
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Old 04-06-2012, 04:35 PM   #860
Robert Foley
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Re: RJF's Workout Log

Thanks, Jason. I'm playing around with some ideas. I've decided to lean towards some strength work. My idea is to put in some volume before maxing out.

I'll be using part of the CFHQ WOD as a w/u. That way I can maintain a variety of modalities (and keep things fun). I'll likely fit in toms MetCons too.
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