Rob's Firefighter Challenge

[Rob PMFF]

Nah it hurts to turn my head or lift my arms up. I'm sure it'll go away in a few days.

[Rob PMFF]

04/27/2011

 

So I decided over the weekend to take several days off, because my joints were starting to hurt, as opposed to the usual muscle pain. Thought I might have been overdoing it. I went to Kitty Hawk, NC (The Outer Banks) yesterday to hang out with some friends from work, one of which has a cottage there for the week. I woke up this morning with pain on the anterior of my forearm, and the muscle over top of the radius, proximal to my wrist is swollen and painful. I have no f'n idea what this is from. Still hurts right now, and I'm slightly worried that it's broken, although I have NO idea how or why it could have happened. Hopefully just a muscle strain, since I dug a 5 ft deep hole yesterday in the sand. We do strange things under the influence.

 

Today while at the beach, I played catch with the ocean. If you've never done this, I urge you to try it. I threw a ball into the surf and sprinted to where it would wash back up onto the sand, then threw it again. I did this until the ocean apparently didn't want to play anymore and kept the ball.

 

Then I did 33 alcohol-fueled burpees in the surf. The water was cold as shit. I think 58 degrees is what the official report was. The cold water, plus pushing up off the sand, and the tide trying to pull me out, made this very difficult. Fun though

 

So now I'm back home in VA with a pretty bad sunburn, and an arm that hurts like fuck.

[Rob PMFF]

It's a sprain.

[lobsteriffic]

oh no!

[Rob PMFF]

I did some reading and it seems more like it might be tendonitis. Whatever it is, I hope it goes away soon.

 

05/02/2011

 

Warm up:

Run 400 M

10 PVC good mornings

10 GHD sit ups

10 Hip extensions

I did some one-armed deadlifts with the 45 lb bar just for the hell of it, since Deadlifts was the primary focus of the WOD everyone else was doing.

 

Had my own personal WOD today since my wrist is jacked.

 

WOD:

With a 20 lb vest, do 8 rounds of the following:

Sprint 100 M

10 air squats

Rest 2 min

Time: 19:52 with all 14 min of rest included

 

Then on my own I did 15 abmat sit-ups at the beginning of every minute x 6...so a total of 90

[Rob PMFF]

05/11/2011

 

Warm up:

10 good morning back squats - empty bar

10 jumping squats - empty bar

5 standing long jumps

 

WOD:

Back Squat

95 x 3

115 x 3

135 x 3

155 x 1

155 x 1

155 x 1

 

Row 1000 M for time

Time: 3:28

[Rob PMFF]

05/13/2011

 

Warm up:

Run 400 M

10 good mornings (empty bar)

10 ring dips (red band)

10 kip swings

warm up power snatch

 

WOD:

7 Rounds for Time -

Sprint 100 M

4 x Power Snatch (105 lbs)

8 Ring dips (red band)

7 burpees

Rest 2 minutes

 

Time - 26:54

 

 

Whooooo my shoulders is to' up!

[Rob PMFF]

05/17/2011

 

Warm up:

Row 300 M

Partner Med-ball toss x5 standing, x5 kneeling (15 lbs)

Walking lunge w/ twist x20

2 min shoulder mobility

Row 300 M

 

WOD:

4 rounds of -

10 burpees (as fast as possible)

15 pull ups (used various bands for assistance as fatigue set in)

Run 400 M

Rest 3 minutes

 

Time: 25:13

 

This was way harder than it looked. Afterwards when I was sitting down trying to cool off, I felt like I was going to fall asleep. I think that's a new one.

Edited May 17, 2011 by Rob PMFF

[lobsteriffic]

It certainly looks tough to me!

[Rob PMFF]

05/19/2011

 

Warm up:

1 min squat hold

1 min overhead squats with PVC shoulder pass throughs

2 min "pigeon" stretch

Karaoke drill 20 M each direction

5 T-drills

 

WOD:

6 rounds of -

5 Pulls ups (blue band)

10 Ring dips (blue band)

15 weighted abmat sit ups (14 lb med ball overhead)

20 air squats

Rest 2 min

 

Time: 21:58

[Rob PMFF]

05/23/2011

BW: 206 lbs

I have gained 7 lbs back in the past month

 

Warm up:

Row 250 M

2 min hip mobility

2 min quad mobility

2 min shoulder mobility

15 air squats

10 spiderman push ups

Row 250 M

 

WOD: For max reps

1 minute Row for calories - 28 cals

1 minute rest

1 minute of Hand release push ups - 39 reps

1 minute rest

1 minute of Kettle bell swings (45 lbs) - 30 reps

1 minute rest

1 minute of abmat sit ups - 34 reps

1 minute rest

1 minute of Back squats (115 lbs) - 15 reps

1 minute rest

1 minute of Push Press (95 lbs) - 10 reps

 

That was hard as fuck. Started to gas out after the sit ups and felt very thirsty, which was distracting.

Edited July 7, 2011 by Rob PMFF

[Rob PMFF]

05/24/2011

 

1 hour of Wing Chun wooden dummy kwon sau training

- First time back since June 16 last year. He's opened up some day classes, which will be much more convenient for me. I was training and in walks one of my crossfit coaches He's been training off and on there much longer than I have.

[Rob PMFF]

05/26/2011

BW: 205 lbs

 

Warm up:

2 min "perfect OHS stretch"

2 mins hip and quad stretching/mobility

30 secs on Airdyne bike at L3 output

30 monkey claps

30 dying cockroaches

15 air squats

Warmup Front Squat

 

WOD:

Front Squat - build up to 1 RM

165 lbs - New PR! (by 30 lbs)

(I don't like to brag, but my squat depth today was INCREDIBLE. I really couldn't believe how low I was able to go today. Way below parallel.)

 

5 rounds for Time -

Thruster x 5 (Did 115 lbs for the first round, and 105 lbs for the other 4 rounds)

Pullups x 10 (used the blue band for assistance)

Rest 2 minutes

 

Time - 14:40 (including rest)

[MaryStella]

congrats on the pr! awesome to hear about the depth too. what the hell are dying cockroaches though?

[Rob PMFF]

It was weird and I don't even know if I was doing it right. No one was watching, and me and another guy doing them were laughing the whole time. You lay on your back and touch right hand to left toes, left hand to right toes...something like that.

[Rob PMFF]

05/27/2011

BW: 207 lbs

 

Stopped by one of the fire stations to use their bench

 

Bench Press:

135 x 5

145 x 5

155 x 5

160 x 3

165 x 3

170 x 3

175 x 2

180 x 1

185 x 1

190 - FAIL! Had to dump the plates

 

Dumbbell Flies:

25s x 10 x 3

 

Hammer Curls:

30s x 20 x 3

 

Shrugs:

45 lb plates x 10 x 3

[Rob PMFF]

05/28/2011

 

2 hours of Wing Chun

- 1 hr punch, pak & tan drills

- 1 hr Chi Sau

[Rob PMFF]

06/01/2011

 

Warm up:

Bear crawl 40 M

Spiderman pushups x 10

OHS w/ PVC x 10

2 min lat mobility

 

WOD:

Overhead Squats

65 x 5

75 x 5

85 x 3

95 x 3

105 x FAIL!

 

Depth was really good on these, but I just couldn't do that last set.

 

3 rounds for time -

15 Overhead squats (65 lbs)

10 Hand release push ups

15 Front Squats (65 lbs) - was supposed to be OHS, but my right wrist was hurting pretty bad

10 Hand release push ups

15 Overhead Squats (65 lbs) - figured a way to hold the bar a little differently to take the pressure off my wrist

10 Hand release push ups

 

Time - 6:14

[lobsteriffic]

Nice stuff!!

 

Love the name dying cockroach, it's so descriptive.

[Rob PMFF]

06/03/2011

BW: 207 lbs

 

Crossfit was doing a 2K row today and I didn't really want to do that, so I went to Fire Station 10 again.

 

Bench Press

135 x 5

155 x 5

175 x 3

185 x 1

190 x 1

195 x 1

200 x FAIL! Had a spotter this time though.

 

Push Press

45 x 5

95 x 5

Started to do 105 but when I cleaned it, it hurt in my shoulders, so I discontinued. I should have stretched more before I started. Didn't really do any mobility beforehand.

 

Switched to dumbbells -

Push Press

25s x 10

30s x 10

30s x 10

 

Shrugs

45 lb plates x 10 x 3

 

Dumbbell curls

30s x 10 x 3

[Rob PMFF]

06/06/2011

BW: 207 lbs

 

Warm up:

2 min ankle/calf mobility

Lateral cone hop x 10

Run cone pattern "W" x 2

Karoake drill 40 M

100 M sprint x 2

 

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Pulls ups (used a red band)

Kettle bell swings (55 lbs)

Burpees

 

Time - 16:01

 

My time kinda sucked, but my shoulders ran out of juice and I couldn't really do anything about it.

 

Don't ask me why there was a leg warm up prior to a shoulder WOD.

 

I am signed up for the Crossfit Level 1 Instructor Certification course on July 2 & 3

[lobsteriffic]

I read that as 'karaoke drill' and I was imagining CF making you sing while you workout.

[Rob PMFF]

I read that as 'karaoke drill' and I was imagining CF making you sing while you workout.

 

Actually, you spelled it right. I didn't. And that's what I thought the first time I saw it. But it's like a sideways running thing where your feet cross over each other.

[Rob PMFF]

06/07/2011

 

1 hr Wing Chun

[Rob PMFF]

06/08/2011

 

It was so HOT in there today!

 

Warm up:

15 Double under attempts (1 successful)

10 hip extensions

10 V-ups

5 burpee broad jumps

15 Double under attempts (6 successful)

Warm up dumbbell snatch

 

WOD:

15 min AMRAP

5 right arm DB power snatch (35 lbs)

5 left arm DB power snatch (35 lbs)

30 abmat sit ups

90 single unders

 

Results - 5 complete rounds +2 snatches

 

I probably could have done 40 or 45 lbs for the dumbbell snatch, but I wasn't sure. My shoulders have been really sore the past few days. Didn't want to tear anything.