Rob's Firefighter Challenge

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Rob PMFF
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Re: Rob's Firefighter Challenge

#331 Postby Rob PMFF » Thu Jul 21, 2011 10:13 am

07/21/2011

Warm up:
2 min OHS stretch
karaoke drill 20 yds each direction x 2
"Virtual Helen"

WOD:
6 rounds for fastest and slowest time. 2 min rest in between rounds.

15 unbroken KB swings (55 lbs)
Run 200 M

Round 1 - 1:28
Round 2 - 1:24 (fastest time)
Round 3 - 1:28
Round 4 - 1:36
Round 5 - 1:44 (slowest time)
Round 6 - 1:39
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Lean and Green
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Rob's Firefighter Challenge

#332 Postby Lean and Green » Thu Jul 21, 2011 10:54 pm

Nice work! How do you like kb training? Always wanted to give it a shot.
Where do you get your protein?
http://www.VeganProteins.com

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Rob PMFF
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Re: Rob's Firefighter Challenge

#333 Postby Rob PMFF » Mon Jul 25, 2011 9:46 am

Well the only thing we really do with KB's is swings or snatches. So i can't speak for the whole KB program. Those really give my shoulders a good work out though.

07/25/2011

Warm up:
Run 400 M
Hip, Calf & Quad mobility
20 Double Unders

WOD:

Hang Power Snatch (for 1 RM)
45 x 5
65 x 5
85 x 1
105 x 1
115 x 1 (PR)
120 x FAIL

10 min AMRAP
15 Power Snatches (75 lbs)
90 Single Unders

Results - 3 rounds + 1 power snatch
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Rob PMFF
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Re: Rob's Firefighter Challenge

#334 Postby Rob PMFF » Thu Jul 28, 2011 9:29 am

07/28/2011

Warm up:
Row 100 M
10 abmat sit ups
10 walking lunges (10 per leg)
10 V-ups
Row 100 M

WOD:
8 rounds for time -
Row 150 M
10 Goblet Squats (55 lb KB)
Rest 2 min

Time - 22:11 (rest included) Rx'd
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Rob PMFF
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Re: Rob's Firefighter Challenge

#335 Postby Rob PMFF » Fri Aug 05, 2011 9:17 am

08/04/2011

Had my fire department physical and cardiac stress test (inclined treadmill). My results were "consistent with someone who exercises regularly." Did 13:58 on that treadmill. My calves were fatigued before I felt like my heart or lungs were. The target was 12 min. My lung capacity test results were "off the charts"...no, really, they were. She showed me the chart and it went beyond the top of the Y axis of the graph. She said that was the best she had seen in 2 or 3 weeks. I look forward to seeing my cholesterol and fasting glucose numbers when they come in. This is the first time since I was a teenager that there was no protein in my urine. So that's a good thing.

08/05/2011

Warm up:
3 min hip/quad mobility
2 min perfect OHS stretch
10 GHD sit ups
10 Hip extensions

WOD:
"Karen"
For time: 150 wall ball shots (20 lb ball at 10 ft target)
Time - 12:21
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Rob PMFF
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Re: Rob's Firefighter Challenge

#336 Postby Rob PMFF » Tue Aug 09, 2011 9:42 am

08/09/2011

Warm up:
Row 30 sec
20 lb med ball slams x 10
1 min squat hold
abmat sit ups x 10

WOD:
4 rounds for fastest and slowest rounds

Row 300 M
15 Box jumps
Rest 1 min between rounds

Round 1 - 1:47
Round 2 - 2:15
Round 3 - 2:28
Round 4 - 2:30
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Rob PMFF
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Re: Rob's Firefighter Challenge

#337 Postby Rob PMFF » Wed Aug 10, 2011 10:14 am

08/10/2011

WOD:

Shoulder Press for 5 RM
65 x 5
85 x 5
105 x 5
115 x 5

21 - 15 - 9
KBS 70 lb
Toes to bar

Halfway through the set of 9 swings, I let the KB pull me too low and lost my core stability and pulled something in my lumbar area. Left side like before, I think. Doesn't hurt quite as bad, but it's still difficult to maintain ROM. Going to a Chiro in a bit. Hopefully not as debilitating as last time this happened.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#338 Postby Rob PMFF » Mon Sep 05, 2011 9:33 am

09/05/2011

First day back after almost a month. Back is improving. According to the chiropractor there was a lot more going on in there than just the apparent injury (bone spurs, tilted pelvis, compressed discs, etc). Today was open gym, so I did my own thing and kept it light, to ease back into things.

20 Double unders
20 hip extensions

Overhead squat
65 x 6
75 x 5
85 x 5

Front Squat
65 x 5
75 x 5
85 x 5

Shoulder Press
65 x 5
75 x 5
85 x 5

Push Press
65 x 5
75 x 5
85 x 5

20 Hip extensions
20 Double Unders
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Rob PMFF
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Re: Rob's Firefighter Challenge

#339 Postby Rob PMFF » Fri Sep 09, 2011 9:19 am

09/09/2011

WOD was "Diane" 21-15-9 DL 225 lbs, HSPUs

We scaled it for me since I'm still recovering and the chiro wants me to go easy.

21-15-9
Romanian Deadlifts 65 lbs x 21, 75 lbs x 15, 85 lbs x 9
Hand stand push ups with knees on a 30" box
Time - 6:53

I hate this recovery shit.
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Rob PMFF
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Re: Rob's Firefighter Challenge

#340 Postby Rob PMFF » Wed Sep 14, 2011 8:45 pm

09/14/2011

Another light day...until further notice

Warm up:
Row 500 M
10 V-ups
to empty bar Romanian deadlifts
10 pvc overhead squats
10 jump switch lunges
10 tuck jumps

WOD:
Snatch Grip Deadlift
45 x 5
65 x 5
85 x 5
105 x 5
115 x 5

16 ring push ups
10 push ups
10 push ups

3 rounds for time -
10 single arm dumbbell snatch (5 per arm) 30 lbs
20 abmat sit ups
30 med ball slams (12 lbs)
Time - 8:30
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lobsteriffic
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Re: Rob's Firefighter Challenge

#341 Postby lobsteriffic » Thu Sep 15, 2011 1:40 am

Hey there! See you are still going at the WOD's! Awesome!

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Rob PMFF
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Re: Rob's Firefighter Challenge

#342 Postby Rob PMFF » Fri Sep 16, 2011 10:09 am

09/16/2011

WOD: "Fight Gone Bad"

Three rounds of -

1 minute of 20 lb wall ball to 10 ft target
1 minute of Sumo deadlift high pull (65 lbs)
1 minute of Box jump 20"
1 minute of Push press (65 lbs)
1 minute of Row for calories

Total reps after 3 rounds - 203

Even keeping in mind that I'm still recovering from the lower back injury and having to take things light and slow, it's still a mental battle between pride and common sense. Only being able to go at these at like 75% really sucks, and the scores reflect it. Could be worse...At least I still get to go do it.
Last edited by Rob PMFF on Fri Sep 16, 2011 10:20 am, edited 1 time in total.
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vivalasvegans
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Re: Rob's Firefighter Challenge

#343 Postby vivalasvegans » Fri Sep 16, 2011 10:16 am

That's a really good attitude! I need to remind myself of that too.
Radical simply means "grasping things at the root." - Angela Davis

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Rob PMFF
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Re: Rob's Firefighter Challenge

#344 Postby Rob PMFF » Wed Sep 21, 2011 9:49 am

09/21/2011

Warm up:
45 lb Romanian Deadlift x 10
45 lb Good Morning x 10
1 min squat hold w/ 35 lb kettlebell

WOD:
Snatch Grip Deadlift
95 x 3
115 x 3
135 x 3
140 x 3
145 x 3

3 sets of AMRAP Ring Push ups
Total - 32

4 Rounds for time -
4 Hand stand push ups
8 pull ups
12 air squats
Time - 6:10

ROM for HSPU was very small, but I can at least support myself without using the wall, at least for most of it.

red band for first round of pull ups
green band for other 3 rounds
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Rob PMFF
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Re: Rob's Firefighter Challenge

#345 Postby Rob PMFF » Thu Sep 22, 2011 10:56 am

09/22/2011

Warm up:
2 min per arm shoulder mobility
bear crawl 20m
tuck jumps x 10
hand-release push ups x 10
20 lb med ball slams x 10

WOD:
4 rounds for total reps -

30 sec sledge swings (4.5 lb sledge)
30 sec rest
30 sec tire jumps (in & out = 1 rep)
30 sec rest
30 sec medball slams (20 lbs)
30 sec rest
30 sec hand-release push ups
30 sec rest

Total reps - 215
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