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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Jun 10, 2011 9:37 am 
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Gorilla
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Location: Virginia, USA
06/10/2011

Well, we got to Crossfit and no coach was there and the doors were locked. So about 9:20 we started devising our own workout. We were going to do sprints, tire flips, and boulder deadlifts, since those were the things outside. After we ran our first 400 M, the owner showed up and let us in. His wife was scheduled to coach today, but they forgot since she was packing to leave for Ohio. Kinda funny. :lol: He thought it was awesome that we were going to do our own WOD instead of just going home.

Warm up:
Run 400 M
2 min shoulder mobility per arm
10 empty bar push press
10 empty bar front squats

WOD:
21-15-9
Wallball shots (20 lb)
Toes to bar

Time - 7:02

My toes to bar were complete crap. I got like 4, and after that I just rocked back and threw my knees up. Stuff on the bar is always very difficult for me.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sat Jun 11, 2011 12:09 am 
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Stegosaurus
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Location: San Jose, CA
That is pretty cool that you guys just did your own thing!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sun Jun 12, 2011 5:14 pm 
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Gorilla
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Location: Virginia, USA
06/12/2011

At work.

Bench Press:
135 x 5
155 x 5
185 x 3
200 x 2 (not counting it as new 1RM, had some assistance with both reps)

This isn't really anything to take note of, but I wanted to record it for future reference.

Saving myself for tomorrow's push press WOD.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Jun 13, 2011 9:48 am 
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Gorilla
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Location: Virginia, USA
06/13/2011

Warm up:
10 air squats
10 push-up knee-up
10 GHD sit ups
10 empty bar press
10 empty bar push press

WOD:
Push Press (find 3RM)
65 x 5
85 x 5
95 x 5
115 x 5
135 x 3
145 x 3 (PR)

7 min AMRAP
3 Push Press (70% of 3RM = 100 lbs)
20 mountain climbers (right + left = 1 rep)

Rounds - 6 (may have been 7...I lost count. I'm gonna go with 6 though to be safe, and give me something to work towards next time)

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Jun 13, 2011 4:11 pm 
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Stegosaurus
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Location: San Jose, CA
Congrats on the PR!

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Jun 17, 2011 9:30 am 
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Gorilla
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Posts: 595
Location: Virginia, USA
Thanks

06/17/2011

Warm up:
Shoulder, lat, hip & quad mobility

WOD:

In 15 min do 4 sets of AMRAP ring dips with smallest resistance (assistance) band possible
I didn't stick to the 4 sets thing, my best with the purple (Smallest band) was 8 dips. My best with the red (second smallest band) was 10 dips.

Warm up Thrusters
45 x 10
65 x 5
85 x 5
105 x 3

"Death by Thrusters"
With a running clock, do 1 thruster the first minute, two the second minute, three the third and so on until you can't complete the target number in that minute.

I used 105 lbs
1st minute - 1
2nd minute - 2
3rd minute - 3
4th minute - 4
5th minute - 5
6th minute - 6
7th minute - 6

For the 7th rep in the 7th minute, I just couldn't get it over my head in time and the clock ran out so I stopped.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Jun 17, 2011 10:02 am 
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Stegosaurus
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that wod sounds fun, but I can say that since I didn't actually have to do it. :)

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Jun 17, 2011 10:10 am 
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Gorilla
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Location: Virginia, USA
lobsteriffic wrote:
that wod sounds fun, but I can say that since I didn't actually have to do it. :)


Yeah it was cool...Most people hate thrusters. I like them...I just wish I could do more. Not getting that 7th rep really did piss me off. I'm not sure what appeals to me the most about them. Maybe just that its a compound lift, so its feels more "hardcore".

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Mon Jun 20, 2011 11:19 am 
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Gorilla
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Location: Virginia, USA
06/20/2011

Warm up:
5 min calf/ankle mobility
10 tuck jumps
10 double unders
10 walking lunges w/ torso twist
10 SDHP w/ PVC
5 SDHP @ 65 lbs
5 SDHP @ 85 lbs

WOD:
5 rounds for time -
5 pull ups (used blue band)
10 Sumo Deadlift High Pulls (105 lbs)
45 Single under jump ropes

Time - 10:00

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Jun 24, 2011 9:21 am 
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Gorilla
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Location: Virginia, USA
06/24/2011

Warm up:
2 sets of -
5 inch worm push ups
10 abmat sit ups

WOD:
20 rounds of Curtis P for time-
1 Hang squat clean
1 right lunge
1 left lunge
1 push press

I used 75 lbs. Rx was 95. I went light today because my right knee has been bothering me lately and the more weight I tried prior to the WOD made it painful. I think there's something going on with my meniscus.

Time - 8:10

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Fri Jun 24, 2011 10:22 am 
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Stegosaurus
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Location: Plains, PA
i love that you guys were doing your own wod! Congrats on the PR and I gotta say good for you on the thrusters. can't say i am fan.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Wed Jun 29, 2011 10:00 am 
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Gorilla
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Location: Virginia, USA
06/29/2011
BW: 207 lbs

Warm up:
3 min shoulder/lat mobility per side
10 slow steady 6 count burpees with pushup
review and warm up thrusters

WOD:
Thrusters
65 x 5
85 x 5 (I think I pulled or strained something in my neck on this set)
95 x 5
105 x 3
115 x 3
125 x 3
135 x 3 (PR I think)

3 rounds for total time:
10 Thrusters (85 lbs)
10 pull ups (used various assistance bands)
Rest 60 secs between rounds

Time - 9:29 I think, can't remember. It was a terrible time. I was having an extremely hard time with the pull ups. Anything involving that damn bar is my achilles heel. Definitely my worst area. Can't do them for shit, and it almost seems like I'm getting worse at them.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sat Jul 02, 2011 6:27 pm 
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Gorilla
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Location: Virginia, USA
07/02/2011

Doing the CrossFit Level 1 Instructor cert this weekend.

Warm up:
It was all day really...

WOD:
"Fran"
I scaled the shit out of this because I'd never done it before (per the advice of the seminar leader)
21 Thrusters (65 lbs)
21 Pull ups (jumping)
15 Thrusters (65 lbs)
15 Pull ups (jumping)
9 Thrusters (65 lbs)
9 Pull ups (jumping)

Time - 5:35

Even scaled so much, this was fucking killer. Now I know why everyone dreads Fran, and why she is the subject of so many T-Shirts. I'll do a higher weight at least next time. The 65 lbs was very easy to throw up over my head. I felt like I barely had to hold on to the barbell.

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sun Jul 03, 2011 9:26 am 
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Manatee
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Posts: 229
Location: Richmond VA
Wow, awesome job! Those are some brutal routines! How did the instructor cert go?

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 Post subject: Re: Rob's Firefighter Challenge
PostPosted: Sun Jul 03, 2011 9:26 pm 
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Gorilla
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Location: Virginia, USA
It went well, thanks for asking. I passed with a 39 out of 45 on the written test.

07/03/2011

Day 2 of the Level 1 Instructor cert

Group WOD:
4 person team relay
AMRAP 8 minutes

100 M sprint while other team members do the following until tagged -
55 lb Kettle bell swings
Hand release push ups
20" box jumps

Our team got a total of 572 reps, the sprint doesn't count for reps

...

So I was looking through recent WODs and decided to post a kind of benchmark for my RMs on some of the major lifts...

Bench Press - 195 lbs - 1 RM - 06/03/2011
Back Squat - ??????
Front Squat - 165 lbs - 1 RM - 05/26/2011
Overhead Squat - 95 lbs - 3 RM - 06/01/2011
Push Press - 145 lbs - 3 RM - 06/13/2011
Thruster - 135 lbs - 3 RM - 06/13/2011
Deadlift - ??????

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