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    Bob Cahill
    Jan 22, 2015
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    Ok so this started out hairy, first set I got three and really had to grind out rep four and five. Second set was a bit easier...then three and four seemed great...five I was tired by time I got to set five so I just needed to push through which I did no problem. Overall a great set all five sets were good.
    Sets 5 Bench Press | 185 lbs 5 Bench Press | 185 lbs 5 Bench Press | 185 lbs 5 Bench Press | 185 lbs 5 Bench Press | 185 lbs
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    Bob Cahill
    Jan 22, 2015
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    I wanted to push it today...let me tell you I was close to a max....here I think. LOL I had Spencer and Neil watched my sets, my depth was good, my speed was ok for as heavy as it was. I know on the first and second rep it felt heavy...third seemed good, forth and fifth were a little bit of a fight but not as bad as one and two. Overall I made it and I am happy with this lift today...I really need to challenge myself for a true one rep.
    Sets 1 Back Squat | 295 lbs 1 Back Squat | 295 lbs 1 Back Squat | 295 lbs 1 Back Squat | 295 lbs 1 Back Squat | 295 lbs
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    Bob Cahill
    Jan 19, 2015
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    This was the CFNA WOD, the pull ups I started out first two rounds strict. First round 7 pull ups, second round did 5 and 2, then third round got two and said this is taking too long I was already gassed so I switched to butterfly pull ups. I was ok at them not my greatest butterfly pull ups but getting much better at them and can string a few together now and then. This was scored by total slam balls, I did a 40 pounder and did 15 reps a round for a total of 75 reps...!!
    5 rounds of: 7 Pull-ups 10 V Situps 15 Ball Slams 40 lbs
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    Bob Cahill
    Jan 21, 2015
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    I programmed this for the gym, and on my Collegiate Progression there was Primal, Skill and run today programmed...so I figured I have done this WOD once before lets do it again and see if I improved over the last month or so. I did this about two months ago, I know I didn't go as heavy and I am sure it was longer than 14 minutes.
    3 rounds of: 15 Dumbbell Thrusters, 40 lbs 15 Slamballs, 30 lbs 15 Burpees 15 Double Unders
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    Bob Cahill
    Jan 18, 2015
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    Today was a lot of skill work. I was working on handstands and trying to progress to a one handed handstand hold. I had a few attempts and didn't succeed so I got a stack of weights to try and help me get my hand higher off the ground. I was still unsuccessful. I am getting a little bit better.
    Every 1 min for 6 mins 1 Handstand Hold 1 Handstand Hold 1 Handstand Hold 1 Handstand Hold 1 Handstand Hold 1 Handstand Hold
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    Bob Cahill
    Jan 18, 2015
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    Just some muscle up work with the Open coming up..I know they love to throw muscle up's in there somewhere.
    Every 1 min for 9 mins 1 Muscle-up 1 Muscle-up 1 Muscle-up 1 Muscle-up 1 Muscle-up 1 Muscle-up 1 Muscle-up 1 Muscle-up 1 Muscle-up
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    Bob Cahill
    Jan 18, 2015
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    I did a 5x1 Bench second part of strength on Collegiate Lifting Program. This should have been like 201 or 215 for 5x1 200 was not a true or close enough to a 1 rep lift. Well next time I know. I did feel really good and strong on the Bench today.
    Sets 1 Bench Press | 200 lbs 1 Bench Press | 200 lbs 1 Bench Press | 200 lbs 1 Bench Press | 200 lbs 1 Bench Press | 200 lbs 1 Bench Press | 210 lbs 1 Bench Press | 215 lbs
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    Bob Cahill
    Jan 18, 2015
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    Trying to stay on a lifting program and using CF Football Collegiate Program...second week on Thursday is 5x5 BS. So I wanted something light enough I could complete all sets..This felt relatively heavy today for some reason..but not so bad I suffered or grinded through the reps.
    Sets 5 Back Squats | 235 lbs 5 Back Squats | 235 lbs 5 Back Squats | 235 lbs 5 Back Squats | 235 lbs 5 Back Squats | 235 lbs
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    Bob Cahill
    Jan 15, 2015
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    This was the WOD earlier in the week which I didn't get to. So I wanted to make it up. You were allowed to break it up into anyway you wanted. I started out doing 5/5 of each movement. That lasted until about 10 reps. Then I went 2/2, then around thirty went 1/1 for a bit then back to 2/2. This was WAY harder than it ever looked. I give this wod tons of props..!! it started to really hurt my wrists.
    40 Wall Walks 40 Push-ups
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    Bob Cahill
    Jan 14, 2015
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    This was an EMOM, every minute on the minute for 12 you are to do the KB swings and BJ's. I used the RX scale, my goal all movement unbroken. I was able to do it. It was taking 20-30 seconds to preform the work, and left me with 30-40 seconds of rest. I got a tad tired in the middle but had to push through. I was not in the mood to work out as it was a Wednesday at the station....never a good atmosphere...!
    Every 1 min for 12 mins: 5 Kettlebell Swings, 70 lbs 5 Box Jumps, 24 in
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