Rob's Firefighter Challenge

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#376 Postby Rob PMFF » Tue Jan 10, 2012 5:19 pm

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.
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#377 Postby Rob PMFF » Fri Jan 13, 2012 10:31 am

01/13/2012

WOD:
15 min AMRAP -
9 Deadlifts (135 lbs)
12 hand-release push ups
15 box jumps (24")
Total reps - 216 (I think...we may have miscounted)
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#378 Postby Rob PMFF » Fri Jan 20, 2012 10:38 am

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
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#379 Postby Rob PMFF » Fri Jan 20, 2012 10:42 am

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.
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
lobsteriffic
Stegosaurus
Posts: 3582
Age: 32
Joined: Mon Apr 13, 2009 10:28 pm
Location: San Jose, CA

Re: Rob's Firefighter Challenge

#380 Postby lobsteriffic » Fri Jan 20, 2012 10:52 am

Ouch, glad your shoulder wasn't hurt too badly!

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#381 Postby Rob PMFF » Tue Jan 31, 2012 8:40 pm

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
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#382 Postby Rob PMFF » Thu Feb 02, 2012 10:38 am

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
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#383 Postby Rob PMFF » Fri Feb 10, 2012 10:08 am

02/08/2012

WOD:
Row 300 M
300 single under jump rope (did some double unders in there)
Row 300 M
Time - 6:35

Lost a lot of time on the jump ropes...crushed the rowing though
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#384 Postby Rob PMFF » Fri Feb 10, 2012 10:10 am

02/10/2012

WOD:
Run 200 M with 60 lbs sandbag
20 box jumps (20")
20 pull ups (green band)
Run 200 M with 60 lbs sandbag
15 box jumps (20")
15 pull ups (green band)
Run 200 M with 60 lbs sandbag
10 box jumps (20")
10 pull ups (green band)
Time - 11:22
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#385 Postby Rob PMFF » Sun Feb 26, 2012 11:32 am

02/23/2012

3 rounds for total time -
Walking lunges x20
rest 30 sec
Body rows x10
rest 30 sec
Wall ball shots (20 lbs) x 5
rest 2 min
Time - 10:33

Turkish get ups
20 lb DB x 10
35 lb KB x 10
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#386 Postby Rob PMFF » Mon Feb 27, 2012 10:42 am

02/27/2012

Thrusters -
8 sets of 2 at 95 lbs with 00:45 between each set

6 min AMRAP -
6 wall ball shots (20 lbs)
8 ring dips
10 anchored abmat sit ups
Rounds: 4+13
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#387 Postby Rob PMFF » Wed Feb 29, 2012 10:53 am

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.
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#388 Postby Rob PMFF » Tue Mar 06, 2012 11:59 am

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 :evil: )
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.)
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
Rob PMFF
Gorilla
Posts: 595
Age: 36
Joined: Sat Jan 02, 2010 9:47 pm
Location: Virginia, USA

Re: Rob's Firefighter Challenge

#389 Postby Rob PMFF » Wed Mar 07, 2012 10:25 am

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.
Facebook

"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

User avatar
MaryStella
Stegosaurus
Posts: 3255
Age: 39
Joined: Sun Dec 14, 2008 11:58 pm
Location: Plains, PA
Contact:

Re: Rob's Firefighter Challenge

#390 Postby MaryStella » Thu Mar 08, 2012 2:21 pm

still crossfittin.... nice!


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 7 guests