Page 6 of 9

Re: Fire Academy prep and food log

Posted: Fri Oct 23, 2015 3:46 am
by HIT Rob
Awsome stuff!

Best of luck moving forward.

Re: Fire Academy prep and food log

Posted: Fri Oct 23, 2015 6:05 pm
by kathymtns
That is awesome!

Re: Fire Academy prep and food log

Posted: Fri Oct 23, 2015 7:25 pm
by Eiji
Thanks guys! Oh yeah. I weighed in at 187 at the physical.

10/23

Well this week was pretty weak on workouts so I kicked it up a bit today

Training:
8:45
5 mile trail run with 1250' elevation in 53:31. Just a bit slower than last time.

Rehydrated and ate 5 medium red potatoes and had some soy milk.

1:00 second workout
During the warmup I cranked out 6 bar muscle ups. A PR which surprised me given I was still a bit drained from the morning run.
The workout:
2 rounds of
2000m row
400m farmers carry (2-53# kettle bells)
200 jump ropes
1 mile run
400m farmers carry same weight
200 jump ropes

2 person relay. So we broke the row into 500m 2x each, 200m each farmers, 100 jump ropes, and 4-400m runs. When one person was working the other did 25 push-ups and took their rest.

400 push-ups total.

I must have not fully hydrated and replenished electrolytes because I was cramping up bad at the end of that workout.

I'm going devour some grub tonight!

Re: Fire Academy prep and food log

Posted: Sat Oct 24, 2015 3:12 pm
by Eiji
10/24

I expected to be tired and a bit drained today but woke up with energy and a disappointment that this was going to be a rest day. I gave it my best shot but talked myself into letting me do a strength workout since I have been so focused on endurance workouts lately.

Training:

Paired push/pull

Chin-ups +75lbs x 4,4,4,4,3,3,3

Bulgarian ring dips x 7,7,7,7
Archer ring dips 3,4,4 each side

It was my first time doing archer dips. It's a pretty cool movement and really had me focusing on generating power on one side while coordinating support from the extended arm.

Re: Fire Academy prep and food log

Posted: Mon Oct 26, 2015 3:44 pm
by Eiji
10/26/15

Training:

Trail run- 3 miles with 900' elevation in 34:50. Man this one hurt today. I did not feel light at all going up.
Pull ups x 13,13,13,13,12
Bulgarian ring dips x 8,8,8,8,6

I was a bit slower on my run this morning but showed good progress on both pull-ups and Bulgarian dips.

Tomorrow I'll run the trail again and do push-ups and planks. Or just the trail depending on recovery.

Re: Fire Academy prep and food log

Posted: Tue Oct 27, 2015 3:37 pm
by Eiji
10/27/15

I could've used another hour of sleep but it only happens when I'm disciplined at night. Tonight will be disciplined! That's the plan. I will leave my phone in the kitchen so I'm not tempted.

Practiced with FF tools all morning so I didn't get to the run until noon so the sun was beating down.

Training:
Trail run - 3 miles with 900' elevation in 32:34. Over 2 min faster than yesterday but that's not saying much. Felt pretty good. When I made it to the top it felt like I had taken a short cut somewhere. I didn't, it just felt much shorter today.

The plan for the rest of the day is studying with 500 sit ups and 500 push-ups mixed in. I'll keep you posted

Re: Fire Academy prep and food log

Posted: Tue Oct 27, 2015 5:20 pm
by jmf
900' in 3 miles...and 2 minute improvement...grueling!

Re: Fire Academy prep and food log

Posted: Tue Oct 27, 2015 5:47 pm
by Eiji
jmf wrote:900' in 3 miles...and 2 minute improvement...grueling!


Ha, yeah it's actually 900' in the first 1.5 miles to get to the top then 1.5 miles of a jog on the way down.

Re: Fire Academy prep and food log

Posted: Tue Oct 27, 2015 11:19 pm
by Eiji
10/27/15 continued

500 push-ups and 500 sit-ups completed.

Re: Fire Academy prep and food log

Posted: Wed Oct 28, 2015 8:59 pm
by Eiji
10/28/15

I had a very busy day running around doing errands and didn't bring any food with me. I ended up at a Thai place and scarfed down some sweet basil veggies with tofu and 2 servings of rice at 12:30. That ended up being way too much to process in time to do my run and be home by 2:30 when my kids get home. I didn't figure that out till about half way up the mountain when my energy production was suffering and my stomach contents didn't want to stay down. I was able to complete the run without incident albeit about a minute slower than yesterday.

3 miles with 900' of elevation - 33:35

Re: Fire Academy prep and food log

Posted: Thu Oct 29, 2015 6:48 am
by jmf
just curious...if you run in the morning (perhaps semi-fasted) are your times better/worse or more/less consistent? (not a runner here...but I lift early am, in which I give up a little strength, but consistency is higher)

Re: Fire Academy prep and food log

Posted: Thu Oct 29, 2015 7:59 am
by Eiji
jmf wrote:just curious...if you run in the morning (perhaps semi-fasted) are your times better/worse or more/less consistent? (not a runner here...but I lift early am, in which I give up a little strength, but consistency is higher)

Absolutely correct sir. I have to get my kids off to school in the mornings and Wednesdays I volunteer at another schools reading program so sometimes I just have to fit it in when I can. Getting the volume in should still be beneficial for my conditioning and getting out there when it's hot keeps me used to working in high heat.

Re: Fire Academy prep and food log

Posted: Thu Oct 29, 2015 5:53 pm
by Eiji
10/29/15

Went to a cross fit gym to workout with some of the academy recruits.

4 rounds of:
10 pull-ups
15 53# kettle bell swings
10 box jumps 24"
20 push-ups
400m run
50 jump ropes
400m run
50 jump ropes

There was 6 of us and we paired up into 3 teams. Each teammate had to do all of it but couldn't be doing it at the same time. I did 10 pull-ups then he did 10 pull-ups and I couldn't start the swings till he was done with his pull-ups. All the way down the list just like that except for the run portion. We did the jump ropes while the other was running.
My team came in at 34:33
Team 2 - 36:40
Team 3- 38:52

Haha...pretty good for an old man. Love it when I'm working out with the young guys and they say "how old are you?!? WTF?" Last set of pull-ups I cranked out 19 just to see what I could do at that state of oxygen debt.

Re: Fire Academy prep and food log

Posted: Fri Oct 30, 2015 1:45 pm
by Eiji
10/30/15

Training:

Pull-ups BW x 14,13,13,13,13*
*last rep was a grinder
Archer ring dips BW x 5,4,4,3,4 both sides

20 rounds of:
5 BW ring rows
5 BW ring dips
In 16:29

I know I'm neglecting overhead work. I'll get on it. Tomorrow morning I'm going to see about that 5 mile hill run. Starting to hydrate now.

Re: Fire Academy prep and food log

Posted: Fri Oct 30, 2015 1:56 pm
by kathymtns
I feel in better shape now than I did in my 20's. I always out do my kids which makes me feel good. I guess I am competitive. I love crossfit workouts. I used to do Gfit which is similar to crossfit, except without the olympic lifts. I always loved to compete with the younger group. Looks like it was a great workout.