Rob's Firefighter Challenge

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Rob PMFF
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Re: Rob's Firefighter Challenge

#151 Postby Rob PMFF » Wed Nov 24, 2010 10:44 am

11/24/2010
http://www.crossfit-hr.com

Warm up:
10 pistols (5 each leg)
10 air squats, hold each at bottom for 10 seconds
10 pistols (5 each leg)
10 air squats, hold each at bottom for 10 seconds

WOD:
Team relay
20 minutes, AMRAP
200 m run
15 kb swings @ 35 lbs
5 overhead squats @ 45 lbs

My partner and I did 8 rounds (4 each, plus he did the run again before time ran out)
Oh and this was all while wearing a 20 lb vest

Food:
banana
TJ's go raw trek mix
some leftover strawberry banana, apple smoothie (bolthouse farms? i can't remember)
soy primal strip
smoothie: 2 bananas, 1/2 cup raw pumpkin seeds, 1/3 cup Ultimate Meal powder, spinach, 1 and 3/4 cup blueberries, water
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MaryStella
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Re: Rob's Firefighter Challenge

#152 Postby MaryStella » Wed Nov 24, 2010 12:43 pm

ugh pistols! i love my weight vest.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#153 Postby Rob PMFF » Fri Nov 26, 2010 10:04 am

11/26/2010

http://www.crossfit-hr.com

Warm Up:
10 pull ups
10 lunges
10 pushups
10 air squats

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
sandbag squat jumps - 40 lb
clapping push ups
body rows
Time: 10 minutes 34 seconds
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MaryStella
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Re: Rob's Firefighter Challenge

#154 Postby MaryStella » Fri Nov 26, 2010 1:44 pm

nice i like that wod!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#155 Postby Rob PMFF » Tue Nov 30, 2010 12:25 pm

11/30/2010

http://www.crossfit-hr.com

130 single unders in 3 minutes. Target number was 300. Ha! Nowhere close.
Did this with a partner. We took turns, and he could actually do double-unders so his target was 100. He got 135. Not sure why he kept going...He's a beast :lol: We went through Fire Academy together.

Punishment: 25 burpees each.

Row:
8 rounds of 22 seconds with 2 minutes rest in between. Damper set on 10.
Total cals: 75

Fuckin A.
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Re: Rob's Firefighter Challenge

#156 Postby MaryStella » Tue Nov 30, 2010 1:49 pm

agreed. lol.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#157 Postby Rob PMFF » Mon Dec 06, 2010 10:54 am

12/06/2010

BW: 191.8 - WTF?! I lost 3 lbs since last Thursday. Don't know how that happened. Not cool at all.

http://www.crossfit-hr.com

Warm up:
Row 5 min, last 10 sec of every minute is sprint. (1074 m)

WOD:
Push Press
65 x 3
75 x 3
85 x 3
95 x 1
was supposed to do 95% x 1 and 101% x 1, as well, but ran out of time, 4 of us were working off the same bar. We were holding the rest of the class up.

"Randy"
75 Power Snatches @ 65 lbs
Unknown time, forgot to look. Somewhere around 10 minutes.

This wod was either a lot of fun, or my endorphins are fucking liars, because I felt euphoric at the end. :lol:
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Rob PMFF
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Re: Rob's Firefighter Challenge

#158 Postby Rob PMFF » Tue Dec 07, 2010 2:18 pm

12/07/2010

BW: 192 lbs

Started Brazilian Jiu-Jitsu today. A black belt under Saulo Ribeiro moved into the empty space at the CrossFit box I go to and has offered a good deal to crossfitters/firefighters, etc. Too good to pass up. He is one of only 2 BJJ instructors in the area in which I live, and I've always thought it would be fun to learn. I hope to start gong back to Wing Chun in January now that there is no more swelling inside my mouth. I can get punched in the face again with no worries. This could get expensive.
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Re: Rob's Firefighter Challenge

#159 Postby MaryStella » Tue Dec 07, 2010 6:19 pm

see crossfit is fun! why are you upset about the weight loss? Enjoy BJJ!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#160 Postby Rob PMFF » Tue Dec 07, 2010 7:31 pm

Because when I went lacto-ovo, I got up to 212 lbs from the 190s in about 6 months time, and I was at my peak physically (except when I was in the Fire Academy). Since then it's been dropping off like crazy, it seems like. I can't seem to get above 204 or so, and that is a struggle in itself. Being below 200 is not what I want.
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Re: Rob's Firefighter Challenge

#161 Postby MaryStella » Tue Dec 07, 2010 8:54 pm

I would recommend adding fat into your diet. Macadamia nuts, almonds, peanut butter. through some coconut oil in your smoothies etc.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#162 Postby Rob PMFF » Tue Dec 07, 2010 10:22 pm

I usually eat a lot of avocados for that (at least I think they serve that purpose), but they seem to be out of season now, because the last 4 I've eaten were total crap. I usually also eat a lot of trail mix (cashews, walnuts, almonds & filberts) but I've been taking a break from that lately so I don't get sick of it, and have been eating a lot of pepitas instead. I think I'll look for some coconut oil and try that. I've also recently bought my first Vega. One of the smaller sized tubs of chocolate wfo, to see if we liked it. We have a larger berry wfo on the way. I thought that might help me out. Although in the advertisement I noticed it talks about suppressing appetite. Not sure if it is or not.
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Rob PMFF
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Posts: 595
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Re: Rob's Firefighter Challenge

#163 Postby Rob PMFF » Thu Dec 09, 2010 10:31 am

12/09/2010

http://www.crossfit-hr.com

warm up:
10 pvc shoulder rotations
10 pvc OHS
10 pvc snatch balance
10 pvc hang snatch

WOD:
at the beginning of every minute do 5 burpees
then do max rep Thrusters for the rest of the minute
goal of 50 Thrusters

Okay...Really did terrible today. I was up all night running medical calls on the busiest medic in the city, last night. I like to think that was part of my problem. Otherwise, my hamstrings were REALLY tight, and I could barely hit parallel on most of my reps.

I did the first 23 Thrusters with 65 lbs
The coach came over and took off my tens since I was having such a problem getting a good squat
I did the final 27 with 45 lbs
Time was 5:56 but it doesn't even really matter, because I wasn't doing it right.
Did air squats until everyone else finished, because I felt like a heel.

Frustrating, but oh well. There's always next time.
Last edited by Rob PMFF on Fri Dec 10, 2010 3:11 pm, edited 1 time in total.
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Rob PMFF
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Posts: 595
Age: 36
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Location: Virginia, USA

Re: Rob's Firefighter Challenge

#164 Postby Rob PMFF » Fri Dec 10, 2010 12:28 pm

12/10/2010
BW: 194 lbs

http://www.crossfit-hr.com

warm up:
10 minutes of ring work. Practiced ring dips, and then hung upside down for a bit.

WOD:
Partner workout for max rounds:
20 minute countdown
1000 M Row - we split it 500 M each

then AMRAP:
10 each Med Ball (20 lb) clean and pass, 10 ft apart
10 each abmat sit ups with Med Ball (20 lb) and pass, 5 ft apart
75 single unders

We got 3 rounds. This was my partner's first WOD after the 6 take off class sessions. He did good though. He didn't want to quit, but I don't think he had much choice. We had 3 minutes left after completing our 3rd round, so I practiced double unders, since I still can't do them.
Last edited by Rob PMFF on Sat Dec 11, 2010 4:37 pm, edited 1 time in total.
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MaryStella
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Re: Rob's Firefighter Challenge

#165 Postby MaryStella » Fri Dec 10, 2010 8:41 pm

way to get back after it after a tough wod


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