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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Nov 01, 2010 10:35 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
11/01/2010
Crossfit Day 5
"The Filthy 15" (as opposed to the filthy 50)
15 box jumps
15 jumping pull-ups
15 walking lunges
15 kettle bell swings (20 lbs)
15 knees to elbows (not quite :oops: ) on pull-up bar
15 push press (45 lb bar)
15 hip extensions
15 wall balls (14 lb ball)
45 single under jump rope
15 burpees

10 minutes, 7 seconds

(I think that's in the right order :lol:)
Came down hard on one of the burpees, and my palm hurts like a mutha.

Food:
2 bananas
1/2 cup pumpkin seeds
smoothie: 2 bananas, 1/2 cup pumpkin seeds, 1/2 cup soymilk, frozen rhubarb, frozen blackberries, spinach, 1 tbsp Udo's 3-6-9 omegas, water
10 gardein hot wings
sweet potato fries
1 avocado
TJ's pomegranate green tea
3 Field roast apple & sage sausages
mixed potatoes, green beans and mushrooms, from TJ's
glass of wine

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Last edited by Rob PMFF on Mon Nov 01, 2010 6:28 pm, edited 5 times in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Nov 01, 2010 12:50 pm 
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Stegosaurus
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Location: Plains, PA
oh yeah feeling a little of that filthy fifty fun! That's a tough wod. it starts with box jumps and then by the time you get to knees to elbows its getting ugly. Also having the back end of the wod stacked with wall balls, double unders, and burpees makes it a challenge.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Nov 01, 2010 12:57 pm 
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Gorilla
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Location: Virginia, USA
Yeah, she said if it was too easy we could go through it one more time. No one took her up on it though :lol:

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Nov 09, 2010 10:34 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
11/09/2010

http://www.crossfit-hr.com

Deadlift
95 x 5
105 x 5
115 x 3
125 x 3
135 x 1
145 x 1
145 x 1
145 x 1

Meh...
They wanted to establish mine and another co-worker's 1RM or at least close to it. We didn't plan very well and didn't add enough weight between sets. So towards the end, he said just do 145 a few more times and get a good feel of the proper form. Next time these numbers will be better.

Food:
2 bananas
primal strip (lime mesquite seitan)
sbux ice green tea
approx 1/2 cup TJ's Go Raw Trail mix
quinoa, tempeh, brussel sprouts, red peppers, onions, caraway, bragg's liquid aminos
some roasted pumpkin seeds and dried blueberries (i didn't feel like shelling the seeds, i hope its ok to eat the shell)
guava raw kombucha (synergy)
some lentil soup that me ma made me for when my wife was out of town over the weekend
dark chocolate covered espresso beans
TJ's pomegranate green tea
apple & sage field roast sausages, squash, zucchini, mushrooms & garlic
red wine

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Last edited by Rob PMFF on Tue Nov 09, 2010 8:12 pm, edited 4 times in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Nov 09, 2010 1:51 pm 
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Stegosaurus
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Location: Plains, PA
Yeah your 1 rep max deadlift is probably a lot higher than that. Your just starting though you will get it all sorta out soon enough.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Nov 11, 2010 10:34 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
11/11/2010

http://www.crossfit-hr.com

warm up
2 rounds of:
5 empty bar good mornings
10 jumping squats
15 hip extensions

wod
power clean
65 x 3
85 x 3
95 x 3
115 fail
105 fail
95 x 3

I just couldn't get the form right on the 115 and 105, my right shoulder felt really weird, like i was using my arms too much and not getting under the bar like I was supposed to.

AMRAP (I forgot to count the reps on these :oops: )
2 minutes single unders (because I can't do double unders yet)
2 minutes 35 lb kettelbell swings
2 minutes box jumps (24 " box)


Food:
banana
handful of sunflower seeds
handful of dried blueberries
thai peanut seitan primal strip
smoothie: 2 bananas, 1/3 cup Ultimate Meal powder, approx 1/2 bag frozen blueberries, 1 tbsp Udo's 3-6-9 omegas, water
bowl of quinoa, tempeh, brussel sprouts, red peppers, onions, caraway, bragg's liquid aminos
a plum
shiitake mushroom primal strip
dark chocloate covered espresso beans
TJ's mango lemonade
handful of TJ's go raw trek mix
hastily inspired smoothie: leftover mixed field greens, 1 avocado, 2 plums, 1/3 cup Ultimate Meal powder (Not very good as far as smoothies go)
gingerade raw kombucha
chili: gardein beef substitute, corn, kidney beans, tofutti sour cream, chives, tomato sauce & 2 alarm chili kit

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Last edited by Rob PMFF on Thu Nov 11, 2010 9:21 pm, edited 7 times in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Nov 11, 2010 10:37 am 
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Stegosaurus
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Location: Plains, PA
i love seeing your cf progression! looking good!!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Nov 11, 2010 6:06 pm 
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Gorilla
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Posts: 595
Location: Virginia, USA
I like it, but I don't think I'm doing that well. I know I'm just starting, and this is an entirely different way than I've ever trained before. I'm so paranoid about lifting injuries, based on my history, I think I psyche myself out with trying to get this perfect form going on, and the actual lift suffers in proficiency as a result. I know there's a learning stage and whatnot, but I've always had way more heart than common sense, so it's frustrating not being able to "get it done".

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Nov 12, 2010 2:06 pm 
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Stegosaurus
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Location: Plains, PA
hang in there rob! Im sure your doing fine. Getting the right form is so important that it is important to take the time and learn the skill. Eventually it will pay off when your throwing crazy heavy weights around and not getting injured from it. It will take you less time to learn good form than recover from an injury.Ask the trainers any questions you have and they will help you out a ton. better form will mean more weight in the end. You can't cheat the system.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Nov 16, 2010 12:15 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
11/16/2010
Crossfit WOD - "The Chief"
3 minutes - 4 rounds of
3 Power cleans (95 lbs)
6 push ups
9 air squats
1 minute rest
3 minutes - 4 rounds of
3 Power cleans (95 lbs)
6 push ups
9 air squats
1 minute rest
3 minutes - 2 rounds of
3 Power cleans (95 lbs)
6 push ups
9 air squats
1 minute rest
3 minutes - 0 rounds (he told me to sit out the 4th round and go hard the 5th, since I got really light headed...must not have eaten enough this AM)
1 minute rest
3 minutes - 4 rounds of
3 Power cleans (95 lbs)
6 push ups
9 air squats

So...14 rounds total in this AMRAP wod
I really didn't want to sit out that 4th round, but I really thought I was gonna fall over. I don't like for remorse and regret to be part of my workout. That's not me. Sucks.
This wod kicked my ass.

Food:
breakfast (clearly not enough)
2 bananas
1/2 cup raw pumpkin seeds
------
koka moka pro bar
smoothie: 2 bananas, 1 avocado, 1/3 cup Ultimate Meal powder, 1/2 cup raw pumpkin seeds, 1 cup frozen wild blueberries, 2 tsps Udo's 3-6-9 omegas, 2 cups apple juice (probably not the best ingredient, but whatever)
apple & sage field roast sausage
collard greens, mushrooms & garlic
spaghetti with no noodles: field roast italian sausage, mushrooms, marinara (tomatoes, basil, garlic), squash, zucchini

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed Nov 17, 2010 2:05 pm 
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Stegosaurus
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Location: Plains, PA
that looks like a damn fun wod!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed Nov 17, 2010 8:39 pm 
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Elephant
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Location: Portland (SouthEast), OR
Some intense cross fit and way to pack in some good calories! :mrgreen:

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Nov 22, 2010 12:30 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
11/22/2010
Body weight: 194 lbs

Crossfit
400 meter run
50 double unders (attempts)
12 sets: row 15 seconds, max effort, damper set on 4, rest 2 min between sets
score: 73 cal on damper 4

Food:
TJ's go raw trail mix
2 bananas
seitan primal strip
smoothie: 2 bananas, 1 avocado, spinach, 1/2 cup raw pumpkin seeds, 1/3 cup Ultimate Meal powder, 1 cup frozen blueberries, 2 cups water
2 cups/240 g bear naked pecan apple flax trail mix
TJ's pomegranate green tea
field roast italian sausage, squash, zucchini, mushrooms, marinara
chocolate sorbet

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Last edited by Rob PMFF on Mon Nov 22, 2010 8:38 pm, edited 3 times in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Nov 22, 2010 2:18 pm 
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Stegosaurus
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Location: Plains, PA
like the rowing wod!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Nov 22, 2010 7:23 pm 
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Gorilla
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Posts: 595
Location: Virginia, USA
Yeah it was okay. It didn't seem particularly difficult, especially compared to some of the other ones I've done. The rowing didn't really fatigue me much. Maybe I didn't push myself as hard as I could have, but it really didn't seem like I could go any faster than I was.

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