RJF's Workout Log

[Robert Foley]

I started CrossFit on July 20, 2007. Since the beginning, I've posted my WOD results in the "Comments" section of the Main page. I'm going to continue doing that, but I thought I'd give this a try as well.

WOD#476 - "DT"

38M/5'10"/166#

Warm-up: jump rope - 100 single-unders + 50 double-unders + 10 triple-unders; CFWU 2x15; Burgener warm-up.

As Rx: 23:58.

Cool-down: PNF of hamstrings; foam roll.

Pushing thru a L-shldr injury slowed me down.

Always sad to see a new Hero WOD. RIP SSgt Davis.

[Robert Foley]

Workout #477 - "Helen"

38M/5'10"/166#

Warm-up: 3:00 ergometer row (773 meters); 1 set of 15 reps - overhead squats, AbMat sit-ups, back extensions, bar dips.

As Rx: 10:04.

Cool-down: PNF of hamstrings; foam roll.

New PR by 0:10. Outside road course (50F); American-style KBS; strict pull-ups.

I'm still hoping to someday at least match Greg Amundson’s Nov. 7, 2003 PR (which I'm sure he has since broken) of 8:06!

So I read that the Journal of Physiology has a report suggesting that using a sugar-based drink during a short workout may manipulate your brain's control over the "neural outflow" to your exercising muscles.

Apparently, when we taste sugar, our brain anticipates an influx of added fuel and therefore triggers the "satisfaction and reward" areas of the brain, in turn allowing the body to do more.

This is apparently a psychological influence, as the test subjects were not ingesting the sugar-based drink, just rinsing their mouth's with it. Subjects that rinsed with an artificially sweetened drink didn't react the same way.

I felt kinda sluggish going into the workout today, so I tested this "central-governor model" out on myself. I sipped a "sugary based" liquid during my warm-up (who has time to do it during Helen?). Result? I only felt like doing one round of the CFWU instead of two. Oh well.

[Robert Foley]

Workout #478 - "Danny"

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders + 10 triple-uders; CFWU (minus pull-ups & dips) 3x15.

As Rx: 4 rnds + 8 box jumps.

Cool-down: Inordinate amount of time on floor making a sweat angel. Then 145# bench press, 15 reps. Should have done the bench press during the warm-up instead. I wanted 20 reps.

RIP Sergeant Sakai.

[Robert Foley]

Workout #479 - Inverted Burpees

38M/5'10"/165#

Warm-up: Very active day outside enjoying every minute of the nice weather; having so much fun, I forgot to eat; oh, except for that time I took a break for a dark chocolate peanut butter ice cream in a waffle cone, mmm; at sun down I drug myself in the house, did some ROM exercises, and hit the WOD.

As Rx: 15:50

Kipped on all reps. Time for some real food and a nap!

[Robert Foley]

Workout #480 - "Angie"

Warm-up: jump rope 100 single-unders + 50 double-unders + 10 ugly triple-unders.

As Rx: 17:05.

Cool-down: PNF of hamstrings & shldrs; foam roll.

Off PR by 2:10. Strict pull-ups; honest push-ups; anchored bent-knee sit-ups; 11-inch box squats (below parallel).

I finished building my Olympic lifting platform today. Big thanks to Paul Rivers. His posts on the message board and e-mails made the job so much easier!

This is a link to the platform I built (W/F/S) -
http://www.youtube.com/watch?v=_rvPYabrD_A

This is a link to Paul's message board posts (W/F/S) -
http://www.board.CrossFit.com/showth...+platform+make

[Robert Foley]

Workout #481 - Back Squat

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders + 10 ugly triple-unders; CFWU 1x15; Burgener warm-up; 145# bench press, 17 reps.

As Rx: 225-245-265-255(x1)-225.

Cool-down: 1 min. handstand; wing chun wooden dummy form.

Yesterday's Angie must have taken its toll on me. Everything fell apart after the set at 265#. Even 265# felt very heavy. Time for a rest day!

[Robert Foley]

Workout #482 - Deadlift

38M/5'10"/166#

Warm-up: 3:00 erg row (819m); CFWU 1x15; Burgener warm-up.

Deadlift, 7 sets of 1 rep.

Loads: 275-345-365-385(f)-365(f)-345-355(f)#.

Way below my personal record! For some reason, my strength has been down this month. Frustrating! Sometimes I'll notice a decrease in strength just before hitting new PRs. Maybe that's what's happening? At least believing that may make me feel a little better. Ugh!

My 62 y/o father got his first strict pull-up today. He has been coming over to workout 3x/wk since March 2008. I'm very happy for him! I also got my wife started on CF. She hit a PR on today's WOD at 175#. And she hit it twice!

[Robert Foley]

Workout #483 - Filthy Fifty

38M/5'10"/166#

Warm-up: 3:00 erg row (735m); 2 reps of ea. exercise in today's WOD.

As Rx: 16:31.

New PR by 2:20. American-style KBS; wall ball squats to 7-inch box. Although I knew I was pushing through this hard, I really didn't expect a time like this! I had some caffeine (something I'm a bit sensitive to) prior to the WOD. I'm wondering if that made the difference?

[Robert Foley]

Workout #484 - "Michael"

38M/5'10"166#

Warm-up: 3:00 row (726m); CFWU 2x15; 145# bench press, 18 reps.

As Rx: 17:05.

Cool-down: PNF of hamstrings & shldrs; foam roll.

New PR by 0:08. Outside road course. 82F; 33% humidity. Bent-knee anchored sit-ups.

Got a new pair of Rogue/Do-Win weightlifting shoes today. They are a half size smaller than my running shoe. Nice fit. A man of little patience, I had to try them out with a clean and jerk. Of course I exacerbated my shldr injury a bit. Idiot. But, the shoes felt good!

[Robert Foley]

Workout #485 - Snatch + Pull-up

38M/5'10"/166#

Warm-up: 3:00 erg row (817m); ROM exercises; CFWU (minus pull-ups) 2x15; Burgener warm-up; 45# snatch 3x5.

Three rounds, 21-15- and 9 reps, for time of: 95# squat snatch; chest to bar strict pull-ups.

Time: 20:36.

Cool-down: PNF of hamstrings & shldrs.

Snatches (esp. w/full squats) are still difficult for me, so I spent a lot of time working on that during this workout. This was a perfect weight to do so. Slow time, but I feel my snatches have improved.