Rob's Firefighter Challenge

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MaryStella
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Re: Rob's Firefighter Challenge

#256 Postby MaryStella » Tue Apr 05, 2011 12:30 pm

rob - for what it's worth when i first started doing kipping pullups I used to drop off the bar after each one. As you get strong and your kip gets better you will be able to connect them so don't feel bad about. I still do that when i get tired in a wod with a high number of pullups. It is faster and less straining for me to just drop of the bar and restart then hanging there resetting the kip. everything is starting to look good on here!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#257 Postby Rob PMFF » Wed Apr 06, 2011 9:37 am

Yeah, I kinda was able to do that today during warm up.

04/06/2011

Warm up:
10 Pull ups (was able to chain a few 2's together with kipping)
10 Push ups
10 GHD sit ups
10 Air squats (I always want to say Air biscuits...lol I crack myself up...)
10 Hip Extensions
30 Double under attempts (Not so much)

WOD:
For Total Reps: (8 rounds of 20 sec on 10 sec off per exercise)
Tabata Sit ups (abmat)
Tabata Hip Extensions (My hamstrings were cramping up so bad during this! :evil: )
Tabata Mountain Climbers (Left + Right = 1 Rep)
Tabata Double Unders (I did Singles and divided by 3)
Total Reps: 375

Fuck me in the goat ass this was hard!

Tabata - Japanese word for "You should have stayed your ass at home today, fool."
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MaryStella
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Re: Rob's Firefighter Challenge

#258 Postby MaryStella » Wed Apr 06, 2011 10:16 am

see your getting the kipping connect already! I started doing it in the warmup and then during wods when i start out fresh for each round i do it and then just drop down to singles when i can do it anymore. I mentally keep reminding myself to push off the bar because that is usually where i screw it up.

And your right tabata anything is the shit! But it does make you fast and strong!

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lobsteriffic
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Re: Rob's Firefighter Challenge

#259 Postby lobsteriffic » Wed Apr 06, 2011 10:42 am

Rob PMFF wrote:
Tabata - Japanese word for "You should have stayed your ass at home today, fool."



Love it.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#260 Postby Rob PMFF » Mon Apr 11, 2011 9:28 am

04/11/2011

Warm up:
Run 400 M
5 pistols per leg
7 pull ups (used green band)
5 hand stand push ups

WOD:
20 min to find 3 rep max for Overhead Squats
85 lbs (3 reps), I tried 95 lbs, but only did it once...a major part of what is holding me back seems to be my right wrist...a lot of pain on the thumb side of it, which forced me to drop the 95 lb after only doing it once. If it wasn't for this, I think I could do a bit more weight. Even the wrist wraps don't help that much.

5 rounds for time of -
4 push ups
4 ring dips (used blue band)
4 hand stand push ups (I can tell I'm getting better at these, but the ROM is still pretty small)
8 Kettle bell swings (55 lbs)
Time - 7:51
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Rob PMFF
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Re: Rob's Firefighter Challenge

#261 Postby Rob PMFF » Thu Apr 14, 2011 9:47 am

04/14/2011

Warm up:
Run 600 M
"Ultimate OHS stretch" hold for 2 minutes
shoulder mobility each arm for 2 minutes
10 kip swings
5 kipping pull ups
10 empty bar overhead squats
warm up OHS

WOD:
1 Power snatch (85 lbs)
2 OHS (85 lbs)
drop bar
1 Power snatch (85 lbs)
2 OHS (85 lbs)
Run 400 M
1 Power snatch (85 lbs)
2 OHS (85 lbs)
drop bar
1 Power snatch (85 lbs)
2 OHS (85 lbs)
Row 500 M
1 Power snatch (85 lbs)
2 OHS (85 lbs)
drop bar
1 Power snatch (85 lbs)
2 OHS (85 lbs)
3 minutes of ring dips and muscle up skill work
1 Power snatch (85 lbs)
2 OHS (85 lbs)
drop bar
1 Power snatch (85 lbs)
2 OHS (85 lbs)
2 minutes on Airdyne bike

More muscle up skill work afterwards + stretching
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lobsteriffic
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Re: Rob's Firefighter Challenge

#262 Postby lobsteriffic » Thu Apr 14, 2011 10:41 am

had to Google what an Airdyne bike is...it looks like quite the contraption!

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Re: Rob's Firefighter Challenge

#263 Postby TrilliumFortnight » Thu Apr 14, 2011 11:21 am

Nice work, liking the overhead squat! Sorry to hear your thumb is holding you back from doing more with them, hope it gets fixed up soon.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#264 Postby Rob PMFF » Fri Apr 15, 2011 11:26 am

Thanks. It's my wrist under my thumb, and I don't think it's going to go away. Not sure what is the root cause, but I think I'm stuck with the pain. Oh well.

04/15/2011
BW: 199 lbs

Man, I wasn't even planning to go today. In fact I was contemplating going to hot yoga. I haven't been there in a while, and I feel like I need to get my stretch on. But I made the mistake of looking at a facebook page rife with witty crossfit oriented slogans. So I said to myself "Just go, ya lil bitch. You'll hate yourself later if you don't." :lol:

Warm up:
Run 800 M
"Ultimate OHS stretch" hold for 2 min
shoulder mobility 2 min each arm
10 kip swings
10 empty bar overhead squat
10 burpees

WOD:
10 min AMRAP -
15 bar facing burpees
15 Overhead Squats (65 lbs)
10 pull ups (used green band :evil: )
Rounds - 2 + 8 burpees

I think I should have done better on this. Before I started, I thought I would get at least 3 rounds. But, this morning I feel like every joint on the right side of my body hurts. Probably from yesterday. Plus I'm probably more fatigued than I realize from doing many of the same movements yesterday. Ballz.
Last edited by Rob PMFF on Fri Apr 15, 2011 3:15 pm, edited 1 time in total.
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lobsteriffic
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Re: Rob's Firefighter Challenge

#265 Postby lobsteriffic » Fri Apr 15, 2011 11:51 am

you are turning into a CF-addict! :D

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Rob PMFF
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Re: Rob's Firefighter Challenge

#266 Postby Rob PMFF » Fri Apr 15, 2011 12:05 pm

Yeah, I just hope I'm not overdoing it sometimes. Looking at the WOD's posted on the website is like someone sticking their chin out at you and daring you to hit them...It's hard to resist.
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MaryStella
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Re: Rob's Firefighter Challenge

#267 Postby MaryStella » Sun Apr 17, 2011 4:50 pm

holy OHS batman! one of my least favorite moves. nice work!

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Re: Rob's Firefighter Challenge

#268 Postby Linanil » Sun Apr 17, 2011 6:50 pm

My gym did that workout (OHS, burpees, pull ups) the other day too! I wasn't there that day though.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#269 Postby Rob PMFF » Mon Apr 18, 2011 9:55 am

04/18/2011
BW: 199 lbs

Warm up:
2 rounds -
5 hand stand push ups
5 pistols per leg
5 air squats
10 GHD sit ups

WOD:
4 rounds for time -
12 Sandbag get-ups (40 lbs)
bear crawl 30 ft to abmat
15 abmat sit ups
bear crawl 30 ft back to sandbag
6 jumping squats with sandbag (40 lbs)
run 100 m with sandbag (40 lbs)
Time - 16:46

Practiced some push press until they started looking like push jerks
45 lb x 3
60 lb x 3
85 lb x 3
95 lb x 3
105 lb x 3
110 lb x 3
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lobsteriffic
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Re: Rob's Firefighter Challenge

#270 Postby lobsteriffic » Mon Apr 18, 2011 2:33 pm

had to google bear crawl - looks tough!


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