Rob's Firefighter Challenge

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MaryStella
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Re: Rob's Firefighter Challenge

#271 Postby MaryStella » Mon Apr 18, 2011 8:24 pm

that sandbag wod looks tough!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#272 Postby Rob PMFF » Wed Apr 20, 2011 9:24 am

Yeah it was, and my core still hurts.

04/20/2011

Warm up:
Run 400 M
10 empty bar good mornings (say "good morning" to 10 people :lol: )
5 empty bar front squats
3 T-drills
warm up to power clean

WOD:
5 rounds for time per round -
4 Power Cleans (115 lbs)
Run 200 M
12 Box Jumps (24")

Active rest 3 min after each round doing mobility or stretching

Round 1 - 1:43
Round 2 - 1:49
Round 3 - 1:37
Round 4 - 1:39
Round 5 - 1:43

I literally felt like I was going to piss myself when this was finished. Not sure what that was all about :lol: Very strange.

Felt like I could have gone heavier on the power cleans. Rx was 155. Couldn't have gone that high though. Maybe 120 - 125.
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lobsteriffic
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Re: Rob's Firefighter Challenge

#273 Postby lobsteriffic » Wed Apr 20, 2011 10:02 am

I love that I always have to google things from your workouts because I have no idea what they are! Today it was t drills.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#274 Postby Rob PMFF » Fri Apr 22, 2011 10:04 am

04/22/2011

Warm up:
Run 400 M
practice power cleans, toes to bars, and wallballs

WOD:
20 Min AMRAP -
5 Power Cleans (115 lbs)
10 Toes to Bar
15 Wallball Shots (20 lbs at 10 ft)

Results - 5 full rounds + 5 Power cleans + 6 Toes to Bar

My shoulders hurt so bad I can't even describe it. They still hurt this morning from Wednesday's WOD. Now it's worse. Really tough WOD today. (Scaled version of Sectional 11.5, Rx was 145 lbs)

At the end, I wasn't really tired in a cardiovascular sense, but my skeletal muscles were so fatigued that they were useless. It was kind of a strange paradox. I wasn't winded and my heart wasn't racing, but my legs and arms were just done.
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Re: Rob's Firefighter Challenge

#275 Postby lobsteriffic » Fri Apr 22, 2011 11:02 am

hope your shoulders are feeling better!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#276 Postby Rob PMFF » Fri Apr 22, 2011 11:31 am

Nah it hurts to turn my head or lift my arms up. I'm sure it'll go away in a few days.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#277 Postby Rob PMFF » Wed Apr 27, 2011 5:44 pm

04/27/2011

So I decided over the weekend to take several days off, because my joints were starting to hurt, as opposed to the usual muscle pain. Thought I might have been overdoing it. I went to Kitty Hawk, NC (The Outer Banks) yesterday to hang out with some friends from work, one of which has a cottage there for the week. I woke up this morning with pain on the anterior of my forearm, and the muscle over top of the radius, proximal to my wrist is swollen and painful. I have no f'n idea what this is from. Still hurts right now, and I'm slightly worried that it's broken, although I have NO idea how or why it could have happened. Hopefully just a muscle strain, since I dug a 5 ft deep hole yesterday in the sand. :lol: We do strange things under the influence.

Today while at the beach, I played catch with the ocean. If you've never done this, I urge you to try it. :lol: I threw a ball into the surf and sprinted to where it would wash back up onto the sand, then threw it again. I did this until the ocean apparently didn't want to play anymore and kept the ball. :lol:

Then I did 33 alcohol-fueled burpees in the surf. The water was cold as shit. I think 58 degrees is what the official report was. The cold water, plus pushing up off the sand, and the tide trying to pull me out, made this very difficult. Fun though :D

So now I'm back home in VA with a pretty bad sunburn, and an arm that hurts like fuck.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#278 Postby Rob PMFF » Thu Apr 28, 2011 4:29 pm

It's a sprain.
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Re: Rob's Firefighter Challenge

#279 Postby lobsteriffic » Thu Apr 28, 2011 5:02 pm

oh no!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#280 Postby Rob PMFF » Mon May 02, 2011 9:55 am

I did some reading and it seems more like it might be tendonitis. Whatever it is, I hope it goes away soon.

05/02/2011

Warm up:
Run 400 M
10 PVC good mornings
10 GHD sit ups
10 Hip extensions
I did some one-armed deadlifts with the 45 lb bar just for the hell of it, since Deadlifts was the primary focus of the WOD everyone else was doing.

Had my own personal WOD today since my wrist is jacked.

WOD:
With a 20 lb vest, do 8 rounds of the following:
Sprint 100 M
10 air squats
Rest 2 min
Time: 19:52 with all 14 min of rest included

Then on my own I did 15 abmat sit-ups at the beginning of every minute x 6...so a total of 90
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Rob PMFF
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Re: Rob's Firefighter Challenge

#281 Postby Rob PMFF » Wed May 11, 2011 9:53 am

05/11/2011

Warm up:
10 good morning back squats - empty bar
10 jumping squats - empty bar
5 standing long jumps

WOD:
Back Squat
95 x 3
115 x 3
135 x 3
155 x 1
155 x 1
155 x 1

Row 1000 M for time
Time: 3:28
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Rob PMFF
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Re: Rob's Firefighter Challenge

#282 Postby Rob PMFF » Fri May 13, 2011 10:00 am

05/13/2011

Warm up:
Run 400 M
10 good mornings (empty bar)
10 ring dips (red band)
10 kip swings
warm up power snatch

WOD:
7 Rounds for Time -
Sprint 100 M
4 x Power Snatch (105 lbs)
8 Ring dips (red band)
7 burpees
Rest 2 minutes

Time - 26:54


Whooooo my shoulders is to' up!
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Rob PMFF
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Re: Rob's Firefighter Challenge

#283 Postby Rob PMFF » Tue May 17, 2011 9:44 am

05/17/2011

Warm up:
Row 300 M
Partner Med-ball toss x5 standing, x5 kneeling (15 lbs)
Walking lunge w/ twist x20
2 min shoulder mobility
Row 300 M

WOD:
4 rounds of -
10 burpees (as fast as possible)
15 pull ups (used various bands for assistance as fatigue set in)
Run 400 M
Rest 3 minutes

Time: 25:13

This was way harder than it looked. Afterwards when I was sitting down trying to cool off, I felt like I was going to fall asleep. I think that's a new one.
Last edited by Rob PMFF on Tue May 17, 2011 12:34 pm, edited 1 time in total.
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Re: Rob's Firefighter Challenge

#284 Postby lobsteriffic » Tue May 17, 2011 10:18 am

It certainly looks tough to me!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#285 Postby Rob PMFF » Thu May 19, 2011 10:07 am

05/19/2011

Warm up:
1 min squat hold
1 min overhead squats with PVC shoulder pass throughs
2 min "pigeon" stretch
Karaoke drill 20 M each direction
5 T-drills

WOD:
6 rounds of -
5 Pulls ups (blue band)
10 Ring dips (blue band)
15 weighted abmat sit ups (14 lb med ball overhead)
20 air squats
Rest 2 min

Time: 21:58
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