Rob's Firefighter Challenge

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Fallen_Horse
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Re: Rob's Firefighter Challenge

#316 Postby Fallen_Horse » Sun Jul 03, 2011 11:16 pm

I don't have anything useful to contribute, but I love the avatar! :D
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MaryStella
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Re: Rob's Firefighter Challenge

#317 Postby MaryStella » Mon Jul 04, 2011 1:39 pm

congrats on the cert! and fran is a huge pain in the ass! no doubt about that one!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#318 Postby Rob PMFF » Tue Jul 05, 2011 12:11 pm

Thanks

07/05/2011

1 hr Wing Chun
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Re: Rob's Firefighter Challenge

#319 Postby MaryStella » Tue Jul 05, 2011 5:04 pm

how did you like the cert?

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Rob PMFF
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Re: Rob's Firefighter Challenge

#320 Postby Rob PMFF » Tue Jul 05, 2011 7:58 pm

I learned a lot.

I hate sitting in lectures, so those parts were rough for me. But I'm glad we got to break it up by getting into groups to perform the movements that were discussed.

I'm glad I got to try out Fran, but I kinda wish it had been first thing, not late in the afternoon. I was more exhausted from sitting there all day than I would have been from the WOD. :lol:

The seminar staff were very nice and knowledgeable. I was impressed by their caliber (One of them was a co-owner of our box). They were all very helpful.

The nutrition lecture was difficult to pay attention to, it bored me to frustration.

I think it's odd that I can teach a muscle up progression, but I can't even come close to doing one.

I felt like the chair that I was sitting in could have passed the written test, but apparently several people failed, so I guess I can't really say it was "easy" without sounding like an asshole.

Overall it was a great experience!
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Fallen_Horse
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Re: Rob's Firefighter Challenge

#321 Postby Fallen_Horse » Tue Jul 05, 2011 10:40 pm

Hey I was just checking out Wing Chun! I love the energy-minimization aspect of it, as well as the rapid movements. Seems like a good way to get your cardio work done while practicing an interesting martial art....
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Re: Rob's Firefighter Challenge

#322 Postby MaryStella » Wed Jul 06, 2011 2:44 pm

i was just curious to see what your experience was. overall I am glad it was good. I also had trouble with the nutri lectures.
the only drawback is they throw so much info at you in such a short period of time it is hard to retain all of it. maybe not so much the level 1 but def the endurance cert i went too.

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Rob PMFF
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Re: Rob's Firefighter Challenge

#323 Postby Rob PMFF » Thu Jul 07, 2011 9:10 am

07/07/2011

Warm up:
2 rounds of -
5 burpees
10 pvc shoulder passes
10 push ups
10 sit ups

Warm up Push Press
45 x 5
65 x 5
85 x 5

WOD:
5 rounds for time -
Push Press 85 lbs x 10
Box Jumps 24" x 20
Time - 9:45

Should have gone heavier on the Push Press. 90 or 95. But the ambulance kicked my ass last night so this morning at the WOD I had neither the energy nor the confidence. But in hindsight, I could have done it. :evil:
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Rob PMFF
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Re: Rob's Firefighter Challenge

#324 Postby Rob PMFF » Fri Jul 08, 2011 9:50 am

07/08/2011
BW: 209 lbs

WOD:
"Elizabeth"
21 Squat Cleans @ 100 lbs
21 Ring dips (blue band)
15 Squat Cleans @ 95 lbs
15 Ring dips (blue band)
9 Squat Cleans @ 95 lbs
9 Ring dips (blue band)
Time - 16:00

This was an ass kicker. Last time I did Elizabeth was in March, and I used 85 lbs and a bigger (green) band for ring dips assistance, and my time was 11:54. This time when the 15's round came along, I had to drop 5 lbs off the bar, and was amazed at how much difference it made. Wish I hadn't had to do that though. Not too glad that it took me 5 min longer than last time either, but it was more weight, so I guess I have to compromise.

Afterwards we did max height box jump. I got 33" and didn't try any higher than that.
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MaryStella
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Re: Rob's Firefighter Challenge

#325 Postby MaryStella » Fri Jul 08, 2011 2:17 pm

that is one of the toughest wods. i agree!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#326 Postby Rob PMFF » Mon Jul 11, 2011 9:27 am

07/11/2011

WOD:
Hang Power Snatch
45 x 5
65 x 5
85 x 5
95 x 5 - Not so good
85 x 5
90 x 5
95 x 5 - better

Max Double Unders in 5 minutes
25
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Rob PMFF
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Re: Rob's Firefighter Challenge

#327 Postby Rob PMFF » Wed Jul 13, 2011 9:32 am

07/13/2011

Warm up:
Run 400 M
10 GHD sit ups
10 back extensions
L-sit practice

WOD:
Deadlift
45 x 10
65 x 10
85 x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5 (PR for 5 reps...but the last 2 didn't look very good)

3 rounds for time -
"Shoveling" - 45 lb bar with a 45 lb plate over a 24" box x 10
Run 400 M
Time - 10:05

It's hot as shit here, and we're the only idiots outside running :lol:
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Rob PMFF
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Re: Rob's Firefighter Challenge

#328 Postby Rob PMFF » Fri Jul 15, 2011 9:26 am

07/15/2011
BW: still holding steady at 209 lbs

Warm up:
2 rounds of -
5 inch worms
10 GHD sit ups
10 kip swings

WOD:
Pull ups
5 w/ green band
5 w/ blue band
3 w/ red band
4 w/ red band

For time -
10 burpees
2 abmat sit ups
9 burpees
4 abmat sit ups
8 burpees
6 abmat sit ups
7 burpees
8 abmat sit ups
6 burpees
10 abmat sit ups
5 burpees
12 abmat sit ups
4 burpees
14 abmat sit ups
3 burpees
16 abmat sit ups
2 burpees
18 abmat sit ups
1 burpee
20 abmat sit ups

every 2 minutes bear crawl 30 ft

Time - 9:39


Side note: Someone asked me "Are you still vegan?" I said "Yes." And he said "Wow and you can do all of this?"

I wanted to :lol: but I didn't.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#329 Postby Rob PMFF » Tue Jul 19, 2011 9:31 am

07/19/2011

Warm up:
Run 400 M
2 min wrist/forearm mobility per arm
2 min shoulder/lat mobility per arm
10 hip extensions
10 GHD sit ups

WOD:
As a team of 2, do 5 rope pull and drags each
One team member does burpees while the other team member pulls the rope from a sitting position and then runs the end of the rope back to the person doing burpees, and switch...
Between the 5th and 6th round of rope pulls (out of a total of 10 rounds) each team member does 25 rope whips.

Total burpees as a team: 68
Time: 6:04

This WOD was more confusing than difficult.

Practiced hang power snatch afterwards
45 x 3
65 x 3
85 x 3
105 x 1
105 x 1
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Rob PMFF
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Re: Rob's Firefighter Challenge

#330 Postby Rob PMFF » Wed Jul 20, 2011 9:29 am

07/20/2011

Warm up:
10 dumbbell manmakers (20 lbs each)
10 walking lunges w/ torso twist
20 double under attempts (I think I got 12 or so, and I was finally able to link 2 together a few times)

WOD:
Deadlift
95 x 5
150 x 5
200 x 3
215 x 3
225 x 3
235 x 3 (PR)

Rest

12 min AMRAP
Dumbbell Hang Squat Clean x 5 (25 lbs each)
Hand stand push up x 5 (a few of these I did on a 30" box when I got fatigued, most were against the wall though)
Single unders x 75

Results - 5 rounds + 5 dumbbell hang squat cleans
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