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Friday, July 11th, 2014 - Triple D
Posted: 11 July 2014 12:25 PM   [ Ignore ]   [ # 16 ]
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TM79 - 11 July 2014 12:21 PM
PRJA07 - 11 July 2014 11:36 AM

The last 2 WOD’s look pretty tempting but I must rest !
63 mile hard bike ride tomorrow and my calves are complaining today about
My 6 mile run yesterday.

To All!!! Have a great day and stay safe!

Are you sure?  200 Meters of Walking Lunges today makes for a GREAT 63 mile bike ride tomorrow!  LOL

Don’t say any more… My flesh is weak and ill end up doing that and getting stranded tomorrow smile
I’ll put the chipper and this one on my queue on my wall…

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 11 July 2014 01:08 PM   [ Ignore ]   [ # 17 ]
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Warm-up: 10 mins stretching and mobilization with a bit of jump rope thrown in to get warm

Run ~1.5 miles

Burpees: 10 EMOM for 18 minutes (180 reps… all even now after day 72 of a 100 day burpee challenge)

Run ~2.5 miles

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M/43 yo/5’7”/154#

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Posted: 11 July 2014 01:35 PM   [ Ignore ]   [ # 18 ]
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It’s looking like a day of rest here.  My legs are shot from the walking lunges and today’s workout would’ve likely just been “Snatch work” for me.  Trying to figure out this baby car seat thing…

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 11 July 2014 01:37 PM   [ Ignore ]   [ # 19 ]
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Warm Up

1) Bench press - Work up to a 3 RM.
Warm up with 205 5x5
Then 225-235-245-255-260

2) 1 round:
-Max rep bench press (95#), then immediately:
-Max rep chest to bar pull ups
38 bench press
26 C2B pull ups.

3) 5 minutes: Max rep strict piked push ups
46

WOD: For time
-Bike ride 3 miles
-75x double unders
-50x box jump overs (24in)
-400m sled drag (45 pound plate in truck tire )
16:14

Cash Out
Yearly FireFighter Performance evaluation

Full gear on air
Ladder raise
Ladder fly hoist
Hose tower climb with high rise pack 5 stories
Charged hose line drag 200 foot
Kieser Sled
Portable equip carry
Forcible entry with 12 lb sledge 7 strikes
Push pull drill with pike pole
Dummy drag 180 lb 100 ft

4:31

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 11 July 2014 01:40 PM   [ Ignore ]   [ # 20 ]
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Argh.  Chemical burn on my foot changed my plan from a trip to the gym to a trip to the medical center.  All bandaged up, but unable to do much for a few days.  Back to it next week!

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F/32/5’5”/128lbs

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Posted: 11 July 2014 01:46 PM   [ Ignore ]   [ # 21 ]
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mrspuffy - 11 July 2014 01:40 PM

Argh.  Chemical burn on my foot changed my plan from a trip to the gym to a trip to the medical center.  All bandaged up, but unable to do much for a few days.  Back to it next week!

Wow. Take care sorry to hear about accident. Hope your back at it soon.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 11 July 2014 02:20 PM   [ Ignore ]   [ # 22 ]
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mrspuffy - 11 July 2014 01:40 PM

Argh.  Chemical burn on my foot changed my plan from a trip to the gym to a trip to the medical center.  All bandaged up, but unable to do much for a few days.  Back to it next week!

  Ouch! Get well soon mrspuffy

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 11 July 2014 02:22 PM   [ Ignore ]   [ # 23 ]
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TM79 - 11 July 2014 01:35 PM

It’s looking like a day of rest here.  My legs are shot from the walking lunges and today’s workout would’ve likely just been “Snatch work” for me.  Trying to figure out this baby car seat thing…

Enjoy the day Trent. You’ve got 5 weeks to figure out Car seat don’t stress wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 11 July 2014 02:24 PM   [ Ignore ]   [ # 24 ]
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jennmedic - 11 July 2014 01:37 PM

Warm Up

1) Bench press - Work up to a 3 RM.
Warm up with 205 5x5
Then 225-235-245-255-260

2) 1 round:
-Max rep bench press (95#), then immediately:
-Max rep chest to bar pull ups
38 bench press
26 C2B pull ups.

3) 5 minutes: Max rep strict piked push ups
46

WOD: For time
-Bike ride 3 miles
-75x double unders
-50x box jump overs (24in)
-400m sled drag (45 pound plate in truck tire )
16:14

Cash Out
Yearly FireFighter Performance evaluation

Full gear on air
Ladder raise
Ladder fly hoist
Hose tower climb with high rise pack 5 stories
Charged hose line drag 200 foot
Kieser Sled
Portable equip carry
Forcible entry with 12 lb sledge 7 strikes
Push pull drill with pike pole
Dummy drag 180 lb 100 ft

4:31

Done.

Bet you got a heck of a pump from that upper body routine. Nice time on Evaluation.Bet you were top time or in top 3 at very least. wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 11 July 2014 03:31 PM   [ Ignore ]   [ # 25 ]
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jennmedic - 11 July 2014 01:37 PM

Warm Up

1) Bench press - Work up to a 3 RM.
Warm up with 205 5x5
Then 225-235-245-255-260

2) 1 round:
-Max rep bench press (95#), then immediately:
-Max rep chest to bar pull ups
38 bench press
26 C2B pull ups.

3) 5 minutes: Max rep strict piked push ups
46

WOD: For time
-Bike ride 3 miles
-75x double unders
-50x box jump overs (24in)
-400m sled drag (45 pound plate in truck tire )
16:14

Cash Out
Yearly FireFighter Performance evaluation

Full gear on air
Ladder raise
Ladder fly hoist
Hose tower climb with high rise pack 5 stories
Charged hose line drag 200 foot
Kieser Sled
Portable equip carry
Forcible entry with 12 lb sledge 7 strikes
Push pull drill with pike pole
Dummy drag 180 lb 100 ft

4:31

Done.

Man, I’m tired just reading that.  Nice job and I have no doubt that you crushed your evaluation.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 11 July 2014 03:37 PM   [ Ignore ]   [ # 26 ]
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OPG57 - 11 July 2014 02:22 PM
TM79 - 11 July 2014 01:35 PM

It’s looking like a day of rest here.  My legs are shot from the walking lunges and today’s workout would’ve likely just been “Snatch work” for me.  Trying to figure out this baby car seat thing…

Enjoy the day Trent. You’ve got 5 weeks to figure out Car seat don’t stress wink

I’m with you, believe me.  The box had been sitting in the living room for a month until I figured out whether or not it would work in our car.  We were tired of looking at the box…  LOL  Going to go hit some shoulder stretches.  Take care brother wink

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 11 July 2014 03:52 PM   [ Ignore ]   [ # 27 ]
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wu
500m row ~1:53, droms, various, burg*1, power snatch: 50*3/70*3/80*2

strength - outlaw power 140422
power snatch - 100*5/110*5/115*5
press - 75*5/85*5/95*8

3 rounds of - max strict hspu, rest 90 sec, 15 toes to bar, rest 90 sec
2+15/2+15/3+15

wod

FRIDAY 140711

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders

Post rounds completed to comments.

pack
Complete as many rounds as possible in 12 minutes of:
25-30-lb. dumbbell squat snatches, 5 reps, left arm
25-30-lb. dumbbell squat snatches, 5 reps, right arm
35 double-unders

rounds
7 + 28 double unders

$o
wall handstand (nose & toes) - 90 sec

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M/47/5’10”/155

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Posted: 11 July 2014 04:24 PM   [ Ignore ]   [ # 28 ]
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12min scaled to 35# and reps. 

3.5 rounds. 

Big success was doing 20 consecutive double unders.  I’ve never done more than about 7 before.

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35/m/6’2”/170

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Posted: 11 July 2014 04:33 PM   [ Ignore ]   [ # 29 ]
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SUNDAY 140706

Pack
3-4 rounds for time of:
Swim 200Row 500 meters
Rest 2 minutes

1:53.4
1:57.2
2:05.2
2:05.6

This was brutal. Legs are still feeling it from Bell - even with a day off yesterday.  Really made me wish my gym’s pool didn’t have such a limited schedule. shock

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M/32/5’9”/159

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Posted: 11 July 2014 04:40 PM   [ Ignore ]   [ # 30 ]
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Total Posts:  913
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OPG57 - 11 July 2014 02:24 PM
jennmedic - 11 July 2014 01:37 PM

Warm Up

1) Bench press - Work up to a 3 RM.
Warm up with 205 5x5
Then 225-235-245-255-260

2) 1 round:
-Max rep bench press (95#), then immediately:
-Max rep chest to bar pull ups
38 bench press
26 C2B pull ups.

3) 5 minutes: Max rep strict piked push ups
46

WOD: For time
-Bike ride 3 miles
-75x double unders
-50x box jump overs (24in)
-400m sled drag (45 pound plate in truck tire )
16:14

Cash Out
Yearly FireFighter Performance evaluation

Full gear on air
Ladder raise
Ladder fly hoist
Hose tower climb with high rise pack 5 stories
Charged hose line drag 200 foot
Kieser Sled
Portable equip carry
Forcible entry with 12 lb sledge 7 strikes
Push pull drill with pike pole
Dummy drag 180 lb 100 ft

4:31

Done.

Bet you got a heck of a pump from that upper body routine. Nice time on Evaluation.Bet you were top time or in top 3 at very least. wink

Yeah I’m pretty tired tonight. I was in the top group there were several with times as good or better. We have a bunch of fire breathers. We compete at just about everything. We even race washing the trucks in the morning. LOL. Have a good one brother.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

Profile
 
 
   
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