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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed Nov 24, 2010 10:44 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed Nov 24, 2010 12:43 pm 
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Stegosaurus
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Location: Plains, PA
ugh pistols! i love my weight vest.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Nov 26, 2010 10:04 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Nov 26, 2010 1:44 pm 
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Stegosaurus
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Location: Plains, PA
nice i like that wod!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Nov 30, 2010 12:25 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Nov 30, 2010 1:49 pm 
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Stegosaurus
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Location: Plains, PA
agreed. lol.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Dec 06, 2010 10:54 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Dec 07, 2010 2:18 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Dec 07, 2010 6:19 pm 
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Stegosaurus
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Location: Plains, PA
see crossfit is fun! why are you upset about the weight loss? Enjoy BJJ!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Dec 07, 2010 7:31 pm 
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Gorilla
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Posts: 595
Location: Virginia, USA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Dec 07, 2010 8:54 pm 
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Stegosaurus
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Location: Plains, PA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Tue Dec 07, 2010 10:22 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Thu Dec 09, 2010 10:31 am 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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.

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Last edited by Rob PMFF on Fri Dec 10, 2010 3:11 pm, edited 1 time in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Dec 10, 2010 12:28 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
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.

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Last edited by Rob PMFF on Sat Dec 11, 2010 4:37 pm, edited 1 time in total.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Dec 10, 2010 8:41 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
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Location: Plains, PA
way to get back after it after a tough wod

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