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Rob's Firefighter Challenge


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01/10/2012

 

WOD:

8 rounds for fasted and slowest rounds -

Row 200 M

6 pull ups (green band)

 

Rest 3 min between rounds

 

Fasted round - Round 1 - 00:57

Slowest Round - Round 7 - 01:38

 

Time really dropped off there. The rowing was fine, the problem was the pull ups. I had to wait longer between attempts as the WOD wore on.

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Forgot to post for 01/16/2012

 

Clean and Jerk

95 x 2

95 x 2

115 x 2

115 x 2

135 x 1

 

6 min AMRAP of -

4 Front Squats (120 lbs...I think)

8 pull ups (green band)

12 KBS (55 lbs)

 

I shouldn't have waited so long to post this. I can't remember how many rounds I did. I think it was either 2 or 3 complete rounds + 4 squats + 7 pull ups

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01/20/2012

 

Hang Power Clean

65 x 3

85 x 3

105 x 3

115 x 3

120 x 3

 

5 min AMRAP of Squat Clean and Jerk

Used 105 lbs

9 total...I disengaged my left shoulder while the bar was overhead and felt all the weight sink into just below my left shoulder blade...it hurt at first, but afterwards it just felt strange. The coach told me to stop, and I iced it for a few.

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  • 2 weeks later...

Thanks, it was fine after that day. Just a weird occurence.

 

Took a week off because I had the flu or something similar.

 

01/30/2012

 

Front Squat

65 x 3

95 x 3

115 x 3

135 x 3

 

3 rounds for time -

200 M Row

5 Burpees

3 Power Snatches (95 lbs)

Time - 6:33

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02/02/2012

 

warmed up shoulders and hip mobility

10 sprawl balls

10 min practicing pistols

10 min practicing handstands

 

WOD:

2 rounds for time -

30 sledge hammer strikes (left)

one arm farmer walk 50 M (88 lbs, right arm)

one arm farmer walk 50 M (88 lbs, left arm)

30 sledge hammer strikes (right)

rest 2 min

 

Time - 7:53

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  • 3 weeks later...

02/29/2012

 

WOD - Crossfit Football

 

5 rounds for heaviest load -

Barbell complex of:

3 deadlifts

3 hang power cleans

 

If you let go of the bar during a round, stop and perform 5 burpees.

 

Warm up -

Deadlift 65 lbs x 3

Hang Power Clean 65 lbs x 3

Deadlift 95 lbs x 3

Hang Power Clean x 3

 

Workout went like this -

Round 1

Deadlift 115 lbs x 3

Hang Power Clean 115 lbs x 3

Rest

 

Round 2

Deadlift 120 lbs x 3

Hang Power Clean 120 lbs x 3

Rest

 

Round 2

Deadlift 125 lbs x 3

Hang Power Clean 125 lbs x 3

 

Round 3

Deadlift 130 lbs x 3

Hang Power Clean - FAIL

5 burpees

 

Round 4

Dead lift 130 lbs x 3

Hang Power Clean 130 lbs x 3 - PR

 

Wasn't going to be able to go any heavier so that was my final round.

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6 sets of:

 

sprint row 150m

3 rope get-ups

3 burpees AFAP

6 Wall ball shots (20 lb)

 

rest 3mins b/t sets

 

Round 1 - 01:26 (My ball got moved and i had to retrieve it )

Round 2 - 01:14

Round 3 - 01:15

Round 4 - 01:27 (I don't remember what happened here)

Round 5 - 01:25

Round 6 - 01:12 (How this round ended up being the fastest, I have no idea...I was damn well smoked by then. This WOD was a lot harder than it looked.)

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WOD:

 

For Max Load

2 Deadlifts

1 Hang Power Clean

1 Push Jerk

 

65 lbs

85 lbs

95 lbs

105 lbs

115 lbs

125 lbs - FAIL

125 lbs

130 lbs

135 lbs - FAIL

135 lbs - FAIL

135 lbs

 

My sticking point was the Clean. Supposedly, one should be able to clean more than they can press.

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  • 2 weeks later...

Yeah, not as often lately

 

Games Sectional WOD 12.5

 

7 min AMRAP

3 Thrusters (100 lbs)

3 Chest to bar pull ups

6 Thrusters

6 C2B pullups

9 Thrusters

9 C2B pullups...

and so on, increasing reps by x3 each round

For total reps

I used a green band for assistance with the C2B pull ups

My total reps were 47

 

Not great, but not bad for not working out for 2 weeks, I guess.

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03/29/2012

 

Row 300 M

Power Clean x 3 (85 lbs)

 

This was supposed to be 5 rounds, but during the second, I got a sharp pain in my knee while rowing. So I switched to something else...

 

4 rounds of -

1 min on Airdyne bike

Strict shoulder press x 3 (85 lbs)

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  • 2 weeks later...

04/03/2012

 

Row 1000 m

3 min rest

Run 800 m

2 min rest

Row 500 m

50 med ball slams at 40 lbs

subtract rest from total time

Time: 12 minutes and some change, I can't remember. I should have posted this after it happened, but I forgot. I think this might be the worst I had ever felt after a WOD. I wasn't right for 2 days.

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04/09/2012

 

Squat

45 x 10

95 x 3

135 x 3

145 x 3

155 x 3

160 x 3

 

7 min AMRAP

7 Chest to bar pull ups (used green band)

14 Front squats (95 lbs)

63 Single under jump ropes (was able to throw some DU's in there, but not as consistently as I would have liked)

Results - 2 round + 7 pull ups

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  • 2 weeks later...

I forgot to post the WOD for 04/11/2012, but since I don't remember my results, it won't really matter.

 

04/18/2012

Shoulder Press 1 RM

45 x 10

95 x 2

115 x 1

120 x 1

125 x 1

130 - FAIL

130 - FAIL

130 x 1 (PR)

 

Spent the rest of the time working on pull ups and kipping.

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  • 1 month later...

06/06/2012

After a month off due to bronchitis and then traveling to Buffalo NY for a wedding/vacation

 

Squat cleans

85 lbs x 2

105 lbs x 2

115 lbs x 2

125 lbs x 2

 

8 min AMRAP

10 Hang squat clean thrusters (75 lbs)

60 single under jump rope

Reps - 162

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  • 2 weeks later...

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