Rob
Rob does Rob
One of our stalwarts over the past year will be relocating to Sacramento this weekend so we did this workout in honor of him. Rob has made huge changes since he started training with us. Aside from losing weight and getting muscular (Rob feel free to share in comments if you choose), he has made significant improvements in his performance.
Of particular note was his determination to squat to full depth. When he started, he was a long ways from hips below knees. But patient consistent practice, squatting in front of a post, using it for stability and help, has pushed him to reach his goal. I was so impressed by it all, I’ve started to make other beginners with similar limitations mimic Rob’s method. In recognition of this, we started today’s workout with wall squats, a version we sometimes use as a therapy for certain technical flaws.
Something Rob did well from the beginning was lift heavy things. I think he still holds the distinction of the closest Tacoman to a 1000 pound Crossfit Total. The other two movements were deadlift and strict press.
I had originally planned for “Angie” for today and so had that sort of workload in mind, thus we were going to get few movements with high reps. I didn’t want to overload people with heavy weights and so chose something that most people could do.
“Rob”
50 Wall Squats
50 Deadlifts (135/95)
50 Press (75/45)
The press was the killer, but I was pleased to see a few “aha!” moments during the deadlift. The weight was enough to comfortably pull against but still string a big set together. This meant you could feel the movement a little differently than when going heavy. A cue that one person picked up on was “Sit back,” meaning use your body weight as a counterweight, a sort of moving cantilever. If the bar were to instantly disappear mid-lift you ought to fall onto your butt. A good video to watch on this topic is from a clinic by a guy named Dave Tate. If you have a subscription to the Crossfit Journal you can watch it here.
did I retain the green box?
You had up to the 6:30 class, but I left before seeing who came in for it. Will post results tomorrow.
Rob you will be missed i wanted to do this but this cold will not leave it is killing me mentaly. Glad you told everyone when you were coming in so i was able to say goodbye. If I am ever down your way i will hit you up see you soon
Rob,
When I first started coming to CF Tacoma you and Jason were some of my favorite people to work out with. I remember how intimidating it was to work out next to all of the strong athletes and I felt a bit out of place. Your dedication was inspiring and helped me to keep coming back, you will definitely be missed.
Oh, and your time stood up until Justin came in at 6:30 and edged you out by a few seconds.
Rob,
You are an amazing athlete and person. Watching you push yourself past your limitations was an inspiration to me! I can hardly believe you are the same person I remember from back in the day!
Good Luck to you and your family on your new adventure!
Justin did not beat you rob. Justin fell a few seconds short. Great job my man. You will be greatly missed my man!
To follow up on Morgan’s suggestion that I share my journey.
I started last December 1 because I wanted to be around for when my grandkids are growing up. My son was only one at the time but I knew that my habits now would determine my quality of life later down the road. I was way overweight, lethargic, and stuck in a dietary death-rut. I made up my mind that I was going to do Crossfit and just focused on getting my fat butt into the gym every week. At least 3-4 times.
It was freaking hard. I was intimidated. I cared what people thought. But I was focused. Just get in and do the WOD. This was pre-posting of the Weekly WOD plan so it was, I think, easier to show up. You always dreaded what might be written on the board but you couldn’t dread it (or skip it) until you walked in and saw it.
12 months later I’m over 35lbs lighter and much stronger – not only physically but mentally as well. Honestly, I’m actually more proud of growing mentally strong than anything physically. The small failures that used to defeat me or excuses that used to hinder me are easier to overcome.
That has been the theme for me this last year – Overcome. Overcome my fears, hang-ups, weaknesses and bad habits to create a different me – one that will be around to hug and love his grandkids.
Thank you to everyone at Crossfit Tacoma. You have been great partners in this new adventure of overcoming. I could not have done it without you. Morgan, Lisa, Amy, Jan, Leon, Joseph – I am greatly indebted to you.
I’ll be checking this website regularly to see how you all are and of course dropping in anytime that I’m in Tacoma. Rock on.
we’ll miss you so much Rob. I think you take the prize for the most affable and amiable crossfitter. You’re one of the first people I remember meeting in Tacoma and I must say you have a special knack for making people feel very welcome. I wish you all the luck in Sacramento, I’m sure your new gym family will be wonderful and I hope on your first day in, you meet someone as inviting and friendly as you are.
Oops, justin did get the green box. Im sorry to mislead you. Yea rob, you are such an insperation. You have always put a smile on my face and it has a great pleasure meeting you. We started at the same time (remember the rope climb, sandbag cleans, and row WOD?) I wish you and your family the best in California. You will be sorely missed
Way to go Rob… You just made me cry a little. I wasn’t sobbing uncontrollably, but I’m pretty sure that was a tear I just wiped from my face. Now I have to go do something really manly to make up for my recent display of weakness.
Please stay in touch and visit as often as possible. We will seriously miss you.
Rob, thanks for being who you are! Personally, I really appreciate you reaching out to me when i was new, and when my back was suffering. In many ways I share your story of bad habits, image, and mind set not to mention cross fit intimidation. It’s encouraging to have seen you succeed. Thank you for sharing yourself and being authentic. You are an inspiration.
Jaclyn