Profile Photo

Gym Activity

  • Profile Photo
    Bob Cahill
    Shared with public
    This was a Crossfit Football WOD, and it was supposed to be 50 lb Dumbbells and 25 lb weighted pull ups. I haven't worked out that hard in awhile so I scaled it..but I am still calling it RX. So yeah suck it...getting back on the wagon...got to get in shape for my winter get away...!
    5 rounds, 15 secs per station: Dumbbell Hang Power Clean + Push Press, 30 lbs Rest 45 secs Weighted Pull-up, 10 lbs Rest 45 secs Burpee Rest 45 secs
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    Week Three of Amateur Progression...doing good so far...its starting to become a routine again for me...gym 4-5 days a week is a good thing.
    Sets 5 Deadlifts | 205 lbs
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    Pressing on Monday since this wod had Vertical or Horizontal push or pull...aka upper body...lol Plus Monday's are Press days anyways.
    Sets 5 Strict Press | 85 lbs 5 Strict Press | 85 lbs 5 Strict Press | 85 lbs
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    Yeah this one sucked after squatting and pressing..I was surprised how much my legs felt like jello!! had to really push and make myself run on all the rounds..because my legs hurt...the steps became harder and harder as the rounds went on also.
    10:00 AMRAP: 20 Step Ups, 24 in 10 Air Squats Run, 200 m
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    Back Squats, started with 20 minutes of MOB work...mostly Hips, and ankles. Did Wall/Couch stretch, banded one leg distraction, wall psoas stretch, Olympic banded wall stretch, and some ankle banded distraction. Felt good in range of motion..and speed is starting to slow down as weight gets heavier...!!
    Sets 5 Back Squats | 205 lbs 5 Back Squats | 205 lbs 5 Back Squats | 205 lbs
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    Working on benching on a regular basis...so second time benching since I started working out and tracking my workout's again!!
    Sets 5 Bench Press | 140 lbs 5 Bench Press | 140 lbs 5 Bench Press | 140 lbs
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    Following along with the CF Football progression...Amateur week two...seeing how long I can stay on this before moving to Collegiate.
    Sets 5 Back Squats | 200 lbs 5 Back Squats | 200 lbs 5 Back Squats | 200 lbs
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    This is my programming to get me back on track for Jamaica and CF in general. Following the Amateur progression of CF Football.
    Sets 3 Power Cleans | 140 lbs 3 Power Cleans | 140 lbs 3 Power Cleans | 140 lbs 3 Power Cleans | 140 lbs 3 Power Cleans | 140 lbs
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    I did this instead of what I had programmed for myself. My programming for Jamaica is looking a lot harder than I thought I have only done 2-3 of the workouts, mostly I just follow what CFNA has on the board. This one did my row strict, and my Box J's at 32 inches. It was a good one, a little cardio, little strength and just the right time length.
    10 Ring Rows 1 Box Jump, 32 in 9 Ring Rows 2 Box Jumps, 32 in 8 Ring Rows 3 Box Jumps, 32 in 7 Ring Rows 4 Box Jumps, 32 in 6 Ring Rows 5 Box Jumps, 32 in 5 Ring Rows 6 Box Jumps, 32 in 4 Ring Rows 7 Box Jumps, 32 in 3 Ring Rows 8 Box Jumps, 32 in 2 Ring Rows 9 Box Jumps, 32 in 1 Ring Row 10 Box Jumps, 32 in
    Comment · 0 Comments ·

  • Profile Photo
    Bob Cahill
    Shared with public
    Ok this was Isplateral Dead Bugs. So I lowered the opposite arm and leg, 2-3 inches from the ground with a 5 second hold for a total of 10 reps was one set. I did these in between my squats and double leg bounds. I find working on my core on leg day makes my squats better, it helps warm up my core, and makes it stronger right before each set.
    Sets : rest 1:30 10 Dead Bugs 10 Dead Bugs 10 Dead Bugs 10 Dead Bugs
    Comment · 0 Comments ·

View Entire Activity Stream