Rob's Firefighter Challenge

[Rob PMFF]

05/23/2011
BW: 206 lbs
I have gained 7 lbs back in the past month

Warm up:
Row 250 M
2 min hip mobility
2 min quad mobility
2 min shoulder mobility
15 air squats
10 spiderman push ups
Row 250 M

WOD: For max reps
1 minute Row for calories - 28 cals
1 minute rest
1 minute of Hand release push ups - 39 reps
1 minute rest
1 minute of Kettle bell swings (45 lbs) - 30 reps
1 minute rest
1 minute of abmat sit ups - 34 reps
1 minute rest
1 minute of Back squats (115 lbs) - 15 reps
1 minute rest
1 minute of Push Press (95 lbs) - 10 reps

That was hard as fuck. Started to gas out after the sit ups and felt very thirsty, which was distracting.

[Rob PMFF]

05/24/2011

1 hour of Wing Chun wooden dummy kwon sau training
- First time back since June 16 last year. He's opened up some day classes, which will be much more convenient for me. I was training and in walks one of my crossfit coaches He's been training off and on there much longer than I have.

[Rob PMFF]

05/26/2011
BW: 205 lbs

Warm up:
2 min "perfect OHS stretch"
2 mins hip and quad stretching/mobility
30 secs on Airdyne bike at L3 output
30 monkey claps
30 dying cockroaches
15 air squats
Warmup Front Squat

WOD:
Front Squat - build up to 1 RM
165 lbs - New PR! (by 30 lbs)
(I don't like to brag, but my squat depth today was INCREDIBLE. I really couldn't believe how low I was able to go today. Way below parallel.)

5 rounds for Time -
Thruster x 5 (Did 115 lbs for the first round, and 105 lbs for the other 4 rounds)
Pullups x 10 (used the blue band for assistance)
Rest 2 minutes

Time - 14:40 (including rest)

[MaryStella]

congrats on the pr! awesome to hear about the depth too. what the hell are dying cockroaches though?

[Rob PMFF]

It was weird and I don't even know if I was doing it right. No one was watching, and me and another guy doing them were laughing the whole time. You lay on your back and touch right hand to left toes, left hand to right toes...something like that.

[Rob PMFF]

05/27/2011
BW: 207 lbs

Stopped by one of the fire stations to use their bench

Bench Press:
135 x 5
145 x 5
155 x 5
160 x 3
165 x 3
170 x 3
175 x 2
180 x 1
185 x 1
190 - FAIL! Had to dump the plates

Dumbbell Flies:
25s x 10 x 3

Hammer Curls:
30s x 20 x 3

Shrugs:
45 lb plates x 10 x 3

[Rob PMFF]

05/28/2011

2 hours of Wing Chun
- 1 hr punch, pak & tan drills
- 1 hr Chi Sau

[Rob PMFF]

06/01/2011

Warm up:
Bear crawl 40 M
Spiderman pushups x 10
OHS w/ PVC x 10
2 min lat mobility

WOD:
Overhead Squats
65 x 5
75 x 5
85 x 3
95 x 3
105 x FAIL!

Depth was really good on these, but I just couldn't do that last set.

3 rounds for time -
15 Overhead squats (65 lbs)
10 Hand release push ups
15 Front Squats (65 lbs) - was supposed to be OHS, but my right wrist was hurting pretty bad
10 Hand release push ups
15 Overhead Squats (65 lbs) - figured a way to hold the bar a little differently to take the pressure off my wrist
10 Hand release push ups

Time - 6:14

[lobsteriffic]

Nice stuff!!

Love the name dying cockroach, it's so descriptive.

[Rob PMFF]

06/03/2011
BW: 207 lbs

Crossfit was doing a 2K row today and I didn't really want to do that, so I went to Fire Station 10 again.

Bench Press
135 x 5
155 x 5
175 x 3
185 x 1
190 x 1
195 x 1
200 x FAIL! Had a spotter this time though.

Push Press
45 x 5
95 x 5
Started to do 105 but when I cleaned it, it hurt in my shoulders, so I discontinued. I should have stretched more before I started. Didn't really do any mobility beforehand.

Switched to dumbbells -
Push Press
25s x 10
30s x 10
30s x 10

Shrugs
45 lb plates x 10 x 3

Dumbbell curls
30s x 10 x 3

[Rob PMFF]

06/06/2011
BW: 207 lbs

Warm up:
2 min ankle/calf mobility
Lateral cone hop x 10
Run cone pattern "W" x 2
Karoake drill 40 M
100 M sprint x 2

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pulls ups (used a red band)
Kettle bell swings (55 lbs)
Burpees

Time - 16:01

My time kinda sucked, but my shoulders ran out of juice and I couldn't really do anything about it.

Don't ask me why there was a leg warm up prior to a shoulder WOD.

I am signed up for the Crossfit Level 1 Instructor Certification course on July 2 & 3

[lobsteriffic]

I read that as 'karaoke drill' and I was imagining CF making you sing while you workout.

[Rob PMFF]

I read that as 'karaoke drill' and I was imagining CF making you sing while you workout.

Actually, you spelled it right. I didn't. And that's what I thought the first time I saw it. But it's like a sideways running thing where your feet cross over each other.

[Rob PMFF]

06/07/2011

1 hr Wing Chun

[Rob PMFF]

06/08/2011

It was so HOT in there today!

Warm up:
15 Double under attempts (1 successful)
10 hip extensions
10 V-ups
5 burpee broad jumps
15 Double under attempts (6 successful)
Warm up dumbbell snatch

WOD:
15 min AMRAP
5 right arm DB power snatch (35 lbs)
5 left arm DB power snatch (35 lbs)
30 abmat sit ups
90 single unders

Results - 5 complete rounds +2 snatches

I probably could have done 40 or 45 lbs for the dumbbell snatch, but I wasn't sure. My shoulders have been really sore the past few days. Didn't want to tear anything.