Rob's Firefighter Challenge

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Rob PMFF
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Re: Rob's Firefighter Challenge

#121 Postby Rob PMFF » Mon Jul 19, 2010 7:43 pm

Attended a Hot Yoga workshop with my wife this weekend.

07/17/2010
2 hours Hot Yoga workshop

07/18/2010
2 hours Hot Yoga workshop
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Rob PMFF
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Re: Rob's Firefighter Challenge

#122 Postby Rob PMFF » Tue Aug 31, 2010 1:54 pm

Haven't done a whole lot lately, been very unmotivated. Went to Hot Yoga a few times here and there. Worked out at home with the dumbbells a few times as well. Went to the actual gym today though.

08/31/2010
Bench Press:
135 x 5
145 x 5
155 x 5
145 x 5
135 x 5

Dumbbell Flys:
25s x 10 x 3

Overhead Dumbbell Press:
25s x 10 x 3

Tricep cable Xt:
40 x 10 x 3
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Rob PMFF
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Re: Rob's Firefighter Challenge

#123 Postby Rob PMFF » Wed Sep 29, 2010 3:59 pm

Nothing particularly serious or worthwhile lately. Biding my time until I get these wisdom teeth out, and then dropping my YMCA membership to join Crossfit with a bunch of dudes from my dept.

09/12/2010
hit the tractor tire with the 8 lb sledge 40 times

09/15/2010
hit the tractor tire with the 8 lb sledge 50 times

09/21/2010
30 Burpees

09/26/2010
hammer curls & OH presses with my 30lb dumbbells

09/27/2010 - Just screwing around at the station
Bench Press 135x5x5
Dumbbell Flies 25sx10x3
Ab wheel thing...10x2
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MaryStella
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Re: Rob's Firefighter Challenge

#124 Postby MaryStella » Sat Oct 02, 2010 7:49 pm

checking in to see your crossfit wods!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#125 Postby Rob PMFF » Tue Oct 05, 2010 11:35 am

Not yet, I still got to get these teeth cut out and pay for that on Friday. I emailed the woman and said I'd like to start as early as Monday. We'll see what happens.

10/05/2010
Cable rows: 90x10x3
Cable pull down: 90x10x3
Hypers: 10x10x3
Hammer curls: 30sx20x3
Dumbbell rows: 40sx10

2 bananas
TJ's go raw trek mix
avocado
primal strip
71g pureed sweet potato (yes it was a jar of baby food)
leftover stir fry with Gardein "beef" kabobs, noodles, and vegetables
bottle of "Honest Kombucha" lemon ginger flavor
chili, corn bread, root beer
TJ's pomegranate green tea
Field Roast, Brussel's Sprouts, Mashed Potatoes and Gravy...It's good to be vegan :)
Last edited by Rob PMFF on Tue Oct 05, 2010 9:27 pm, edited 3 times in total.
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MaryStella
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Re: Rob's Firefighter Challenge

#126 Postby MaryStella » Tue Oct 05, 2010 12:38 pm

OK GOOD LUCK!!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#127 Postby Rob PMFF » Thu Oct 21, 2010 10:10 am

10/21/2010
1st day of Cross Fit

200 m run

3 rounds:
3 body rows
5 pushups
7 air squats
9 sit-ups

200 m run

4:37

Halfway through the post-work-out stretching, I started getting light headed. I think I was dehydrated. Plus I didn't really eat appropriately beforehand. I only had 1 and 1/4 orange and a cup of soy yogurt for breakfast.

The coach asked me what I ate, and I told her. She said I was crashing, then she recommended 5 eggs. I said "No." She asked why, and I told her. She seems to think veganism was why I got dizzy. I tried to explain that I ate like crap because I just got my wisdom teeth out a few days ago and my normal breakfast of walnuts, almonds, cashews, filberts and raisins was too painful to eat right now.

I hope this doesn't become a point of contention, because I'm not interested in arguing about it.

Good news is the way she showed me to squat was way more comfortable than anything I'd tried before.

Food:
1 & 1/4 orange (would have been 2, but my dog knocked the plate on the floor.
cup of trader joe's peach soy yogurt
TJ's go raw trek mix
2 Field Roast italian sausages
package of Wholly Guacamole
2 gardein "chicken breasts" with jerk seasoning & pineapple
sweet potato
Last edited by Rob PMFF on Thu Oct 21, 2010 7:25 pm, edited 1 time in total.
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MaryStella
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Re: Rob's Firefighter Challenge

#128 Postby MaryStella » Thu Oct 21, 2010 1:42 pm

whoo hoo! I love it! cf day 1 done! nice work! Most cf people follow either zone or paleo. zone can be done vegan in fact im following it and log everything I eat. obviously paleo won't work. if you need any diet help let me know. Hopefully you'll be feeling better soon. most cf trainers can improve squats i am thrilled this worked out for you! ill be looking back for your progress.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#129 Postby Rob PMFF » Mon Oct 25, 2010 11:23 am

10/25/2010

Day 2 of Crossfit

10,9,8,7,6,5,4,3,2,1 Medicine Ball Deadlifts 14lbs
10,9,8,7,6,5,4,3,2,1 Kettle bell swings 20 lbs
3 burpees in each round, so... 3x10

Pretty tough. I really hope I didn't lose count and skip anything.
Not sure what my time was. After she said 5 minutes and 47 seconds had gone by, someone in the group wandered off, and she went to check on him. So no final time for this one.

My form got kinda sloppy towards the end. Lower back muscles too fatigued I guess. She kept saying to stick my ass out again, but it just wouldn't go :lol:

Food:
TJ's Go Raw Trek Mix (almonds, cashews, walnuts, filberts, raisins)
2 bananas
iced green tea from sbux
smoothie: 2 bananas, frozen blueberries, frozen rhubarb, 4 tbsp TJ's chocolate Hemp protein, olive oil, water
TJ's peach soy yogurt
an avocado
chocolate soy pudding
more trek mix
Compassion Over killing mock meatloaf
kale
macaroni & teese
grape juice
Last edited by Rob PMFF on Mon Oct 25, 2010 9:00 pm, edited 2 times in total.
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MaryStella
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Re: Rob's Firefighter Challenge

#130 Postby MaryStella » Mon Oct 25, 2010 12:48 pm

I love checking on your log! looks like fun stuff!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#131 Postby Rob PMFF » Tue Oct 26, 2010 10:30 am

10/26/2010

Crossfit Day 3
4 x 20 second rounds of Hang cleans (just the bar and those wooden plates to make it sit up off the ground) with 20 seconds rest in between each
4 x 20 second rounds of jump rope w/ 20 seconds rest between each
4 x 20 second rounds of pull-ups w/ 20 seconds rest in between each

The other guy I was with did walking lunges instead of jump rope. My quads were so fucked from yesterday that she wanted me to jump rope instead.

For the pull-ups, I used an assistance band, which incidentally came off my foot and slapped me in the nads during one of the rounds :lol:

Pull-ups were frustrating as hell. Never been very good at these. I have long arms.

Food:
Almond butter with frozen blueberries and cinnamon
banana
TJ's Go Raw Trek Mix
Smoothie: 1 banana, frozen rhubarb, frozen blackberries, 3 tsps of Udo's 3-6-9 veg omega oils, a packet of soy protein powder (25g) i found in a basket (don't know how old it was), 2 tsps of TJ's chocolate hemp protein powder
Zinco coconut water
avocado
leftover "meat"loaf
an Amy's Mexican Tamale Pie
TJ's Pomegranate Green Tea
spaghetti with marinara & field roast italian sausages
kale
Last edited by Rob PMFF on Thu Oct 28, 2010 4:54 pm, edited 5 times in total.
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MaryStella
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Re: Rob's Firefighter Challenge

#132 Postby MaryStella » Tue Oct 26, 2010 10:39 am

sounds like your having tons of fun at cf! your pullups will get good doing cf. I didn't even have one unassisted pullups when i started and now i do 100- 150 kipping pullups all unassisted.

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lobsteriffic
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Re: Rob's Firefighter Challenge

#133 Postby lobsteriffic » Tue Oct 26, 2010 3:30 pm

wod's sound like so much fun!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#134 Postby Rob PMFF » Fri Oct 29, 2010 11:16 am

I don't think "fun" is really the word I'd use :lol:

10/29/2010
Crossfit Day 4
Run 400 meters
15 sandbag get ups
15 rope get ups
15 hang power snatch (35 lb bar and the wood discs)
30 walking lunges
15 box jumps
Run 400 meters
10 sandbag get ups
10 rope get ups
10 hang power snatch
20 walking lunges
10 box jumps
Time - 20:15

Fuck I hate running. :lol:
Music that doesn't suck balls really does have a positive impact on performance. So glad they play real music instead of the Top 40 bullshit they play at other gyms. Pantera can help you bang out a lot more reps than Hannah Montana.
She said she could tell I had a lot more energy today. I gave props to the pumpkin seeds.

Breakfast:
1 banana
1/2 cup of pumpkin seeds

After crossfit, before leaving:
approx 3/4 cup of TJ's Go Raw Trek Mix

Lunch:
Smoothie - 2 bananas, 1/2 cup of pumpkin seeds, 4 tbsps TJ's chocolate Hemp protein powder, 1 tbsp Udo's veg 3-6-9 omegas, 1/4 avocado, 2 and 1/4 cups of blueberries, water. (Put way too much blueberries and water in it...I was on the phone and not paying attention. Tastes fine though, so whatever.)

burrito - TJ's soy chorizo, saffron rice, black beans, green onion, diced tomatoes, daiya cheddar
vegetable chips with spinach & pecan dip
sweet potato baby food
gingerade kombucha
Last edited by Rob PMFF on Sat Oct 30, 2010 7:19 am, edited 2 times in total.
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MaryStella
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Re: Rob's Firefighter Challenge

#135 Postby MaryStella » Fri Oct 29, 2010 1:12 pm

that sounds like a damn fun wod!


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