Did this my a buddy.
5rds for time of:
DL- 275#'s
CTD Burpees
Time: 2m42s
Sunday 19 August 2012
Aug. 18th- Firefit Practice- Last practice
Late Post
Warm-up:
Agility Ladder, 2 sets for each exercise
- singles
- doubles
- Lateral, L/R
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Icky Shuffle
- In N Outs Lateral, L/R
- Figure 8
Completed
Ghost Run, 1 set
Completed
Work:
Gear: Full, not on air
Full Course, 1 set- All Out Effort
Time: 1m38.63
This was the last practice of the season. We've made a lot of improvement technically, mentally and physically as a team. Now its time to put all the hard work together and execute!
Warm-up:
Agility Ladder, 2 sets for each exercise
- singles
- doubles
- Lateral, L/R
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Icky Shuffle
- In N Outs Lateral, L/R
- Figure 8
Completed
Ghost Run, 1 set
Completed
Work:
Gear: Full, not on air
Full Course, 1 set- All Out Effort
Time: 1m38.63
This was the last practice of the season. We've made a lot of improvement technically, mentally and physically as a team. Now its time to put all the hard work together and execute!
Friday 17 August 2012
Aug. 17th
First off GO ALL BLACKS!!! They play the Wallabies tonight in the first Bledisloe Cup match.
10 x 10sec Airdyne Sprints- All Out, rest 2mins
Completed
+
10 x 20sec Row Sprints- All Out, rest 2mins
Completed, the mean was around 121m
+
Weighted GH Sit-ups @30x0, 10 reps x 3sets, rest 2mins
10, 15, 25
10 x 10sec Airdyne Sprints- All Out, rest 2mins
Completed
+
10 x 20sec Row Sprints- All Out, rest 2mins
Completed, the mean was around 121m
+
Weighted GH Sit-ups @30x0, 10 reps x 3sets, rest 2mins
10, 15, 25
Thursday 16 August 2012
Aug. 16th- Firefit Practice- Dummy/Kaiser and a WOD
In the Afternoon:
Warm-up:
Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed
Work:
5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec 2. 9.92sec 3. 9.95sec 4. 9.49sec 5. 9.22sec
5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec 2. 22.11sec 3. 22.02sec 4. 21.18sec 5. 21.13sec
Rest a Couple Hrs
PM
1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets
Warm-up:
Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed
Work:
5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec 2. 9.92sec 3. 9.95sec 4. 9.49sec 5. 9.22sec
5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec 2. 22.11sec 3. 22.02sec 4. 21.18sec 5. 21.13sec
Rest a Couple Hrs
PM
1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets
Tuesday 14 August 2012
Aug. 14th- Firefit Practice- The Tower
Warm-up:
Agility Ladder, 2 sets each exercise
- Single
- Dbls
- Icky Shuffle
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Lateral, L/R
- In N Outs Sideways, L/R
- Single Legged Hops
Completed
Work:
The Tower (Stairs w/ Bundle, Hose Roll Pulls, Down Stairs), 5 sets: All Out Effort
*rest is teammates work
1. 41.92 2. 41.46 3. 40.77 4. 40.59 5. 40.89
This was a good mental toughness builder. Less than 2 weeks till Nationals.
Agility Ladder, 2 sets each exercise
- Single
- Dbls
- Icky Shuffle
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Lateral, L/R
- In N Outs Sideways, L/R
- Single Legged Hops
Completed
Work:
The Tower (Stairs w/ Bundle, Hose Roll Pulls, Down Stairs), 5 sets: All Out Effort
*rest is teammates work
1. 41.92 2. 41.46 3. 40.77 4. 40.59 5. 40.89
This was a good mental toughness builder. Less than 2 weeks till Nationals.
Monday 13 August 2012
Aug. 13th- WOD + Firefit Practice plus Dbl Banger
AM
A. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5minss
185, 190, 192, 193.5, 193.5
B. Back Squat w/ Chains @20x1, 3 reps @40%RM x 8 sets, rest 1min- focus on speed
@130#'s Completed
C1. Press @11x1, 3-5 reps x 5 sets, rest 3mins
145(5), 150(4), 3 x 155(3)
C2. Wtd. Pronated Chin-ups @20x1, 3-5 reps x 5 sets, rest 3mins
65(5), 75(5), 85(4), 90(3), 90(3)
Rest 3hrs+
PM
Firefit Practice
Skill:
10 sets of: All Out Effort
Hose Pulls w/ 45# Roll
*rest is teammates work
1. 11.01sec 2. 10.55sec 3. 9.99sec 4. 10.03sec 5. 9.81sec 6. 10.73sec 7. 9.23sec 8. 10.71sec
9. 10.49sec 10. 10.36sec
"Double Banger"
3Rds for time of:
50 Double Unders
Kaiser- All were Firefit / Combat Challenge Style
Time: 2m38s
A. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5minss
185, 190, 192, 193.5, 193.5
B. Back Squat w/ Chains @20x1, 3 reps @40%RM x 8 sets, rest 1min- focus on speed
@130#'s Completed
C1. Press @11x1, 3-5 reps x 5 sets, rest 3mins
145(5), 150(4), 3 x 155(3)
C2. Wtd. Pronated Chin-ups @20x1, 3-5 reps x 5 sets, rest 3mins
65(5), 75(5), 85(4), 90(3), 90(3)
Rest 3hrs+
PM
Firefit Practice
Skill:
10 sets of: All Out Effort
Hose Pulls w/ 45# Roll
*rest is teammates work
1. 11.01sec 2. 10.55sec 3. 9.99sec 4. 10.03sec 5. 9.81sec 6. 10.73sec 7. 9.23sec 8. 10.71sec
9. 10.49sec 10. 10.36sec
"Double Banger"
3Rds for time of:
50 Double Unders
Kaiser- All were Firefit / Combat Challenge Style
Time: 2m38s
Sunday 12 August 2012
Aug. 12th- Firefit Practice- Full Course- Plus
We made some changes to the course to make it more realistic. The lactic really hit me on the hose drag and dummy drag, the run should've been faster but my legs weren't there today.
Gear: Full, not on air
Full Course Run:
Time: 1m39.34s
Rest 4hrs+
I felt like doing another workout so I checked out the Main Site.
3rds for time of:
500m Row
400m Run
Time: 11m11s
Gear: Full, not on air
Full Course Run:
Time: 1m39.34s
Rest 4hrs+
I felt like doing another workout so I checked out the Main Site.
3rds for time of:
500m Row
400m Run
Time: 11m11s
Friday 10 August 2012
Aug. 10th- Firefit Practice- Relay
We focused on our relay today. We finalized our line-up and who's doing what.
FMFD Relay Team:
Stairs w/ Bundle- Myself
Hose Roll- Myself
Down Stairs- Alex
Kaiser- Pyke
Hydrants- Pyke
Hose Drag- Alex
Dummy Drag- Keegan
Set 1- 1m34.24
Set 1- 1m28.82
FMFD Relay Team:
Stairs w/ Bundle- Myself
Hose Roll- Myself
Down Stairs- Alex
Kaiser- Pyke
Hydrants- Pyke
Hose Drag- Alex
Dummy Drag- Keegan
Set 1- 1m34.24
Set 1- 1m28.82
Thursday 9 August 2012
Aug. 9th
Every min on the min for 20mins of:
1st min- 5 Front Squats @225# - 5, 5, 4, 4, 3, 3, 3, 3, 3, 3 reps
2nd min- 5 MU's- 5, 5, 5, 5, 4, 4, 4, 4, 4, 4 reps
*Did as many reps as possible in 1 set for each min. I didn't want to push the front squats with terrible technique. Live another day. On a positive note though my Muscle-ups are getting much better.
+
Rest 10mins
+
1 tough HSPU on Paralettes every 30sec for 30mins:
Depth- 2 x 55#'s + ab mat = 4"
Completed
1st min- 5 Front Squats @225# - 5, 5, 4, 4, 3, 3, 3, 3, 3, 3 reps
2nd min- 5 MU's- 5, 5, 5, 5, 4, 4, 4, 4, 4, 4 reps
*Did as many reps as possible in 1 set for each min. I didn't want to push the front squats with terrible technique. Live another day. On a positive note though my Muscle-ups are getting much better.
+
Rest 10mins
+
1 tough HSPU on Paralettes every 30sec for 30mins:
Depth- 2 x 55#'s + ab mat = 4"
Completed
Tuesday 7 August 2012
Aug. 7th
AM
A. Squat Clean Cluster, 1.1.1 x 3 sets, rest 5mins- 80% effort
@220#'s Completed
B. Squat Clean, 1 x 3 sets, rest 5mins- full effort
245, 260, 270
C. Push Press @11x1, 2-3 reps x 3 sets, rest 5mins- full effort
205(3), 215(2), 217.5(3)
+
AMRAP in 10mins of:
3 Wtd. Supinated Pull-ups- 65#'s
3 Wtd. Bar Dips- 65#'s
Score: 9 Rds
Rest 6hrs+
PM
5 sets of:
6 TnG Squat Snatch @145#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed
+
rest 10mins
+
5 sets of:
6 OHS @155#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed
A. Squat Clean Cluster, 1.1.1 x 3 sets, rest 5mins- 80% effort
@220#'s Completed
B. Squat Clean, 1 x 3 sets, rest 5mins- full effort
245, 260, 270
C. Push Press @11x1, 2-3 reps x 3 sets, rest 5mins- full effort
205(3), 215(2), 217.5(3)
+
AMRAP in 10mins of:
3 Wtd. Supinated Pull-ups- 65#'s
3 Wtd. Bar Dips- 65#'s
Score: 9 Rds
Rest 6hrs+
PM
5 sets of:
6 TnG Squat Snatch @145#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed
+
rest 10mins
+
5 sets of:
6 OHS @155#'s
Row 500m @80%- sub avg 500m= 1m54s
*walk rest 2mins
Completed
Aug. 6th- Firefit Practice
Warm-up
Agility Ladder, 2 sets each exercise
- Singles
- Dbls L/R
- Lateral L/R
- In N Outs Front/Rear
- Icky Shuffle
- In N Out Hops Forward
- Skiing Bounds
- Figure 8's
Completed
Work:
Tabata, 20sec On, 10sec of rest, 4 sets each station
- Row
- Pull-ups
- Push-ups
- Sit-ups
- Air Squats
Completed
Gear: Full Bunker, not on air
4 sets of: All Out Effort
Cones
Hose Drag
Dummy Drag
*rest is teammates work
1. 33.73sec 2. 31.92sec 3. 31.22sec 4. 30.87sec
Agility Ladder, 2 sets each exercise
- Singles
- Dbls L/R
- Lateral L/R
- In N Outs Front/Rear
- Icky Shuffle
- In N Out Hops Forward
- Skiing Bounds
- Figure 8's
Completed
Work:
Tabata, 20sec On, 10sec of rest, 4 sets each station
- Row
- Pull-ups
- Push-ups
- Sit-ups
- Air Squats
Completed
Gear: Full Bunker, not on air
4 sets of: All Out Effort
Cones
Hose Drag
Dummy Drag
*rest is teammates work
1. 33.73sec 2. 31.92sec 3. 31.22sec 4. 30.87sec
Sunday 5 August 2012
Aug. 5th- CF Main Site WOD
Posted on July. 28th, 2012
Were still in the hospital so I needed to do a quick workout again.
4 Rds for time of:
30 Jump + Touch- 12" above reach
20 DL- 185#'s
10 HSPU
Time: 10m05s
Were still in the hospital so I needed to do a quick workout again.
4 Rds for time of:
30 Jump + Touch- 12" above reach
20 DL- 185#'s
10 HSPU
Time: 10m05s
Saturday 4 August 2012
Aug. 4th- New addition to the family
A1. 1 1/4 Back Squats @20x1, 4-6 reps x 5 sets, rest 3mins
240(6), 250(5), 250(5), 250(4), 250(5)
A2. CGBP w/ Chains @20x1, 3-4 reps x 5 sets, rest 3mins
195(4), 205(4), 215(3), 215(3), 215(3)
B1. Front Rack BB Split Squats @20x1, 6-8/leg x 4 sets, rest 2mins (1min b/t legs)
115(8), 125(8), 135(8), 145(6)
B2. MU Cluster, 2.2.2.2 x 4 sets, rest 2mins
Completed
C. DB Single Leg Ext. @2010, 8-10/leg x 4 sets, rest 30sec b/t legs
4 sets of 10(10)
Cyn and I had our first child yesterday Aug. 3rd, 2012. His name is Tayden O'Neill and he's perfectly healthy. I'm ready to make him the next great athlete, haha.
240(6), 250(5), 250(5), 250(4), 250(5)
A2. CGBP w/ Chains @20x1, 3-4 reps x 5 sets, rest 3mins
195(4), 205(4), 215(3), 215(3), 215(3)
B1. Front Rack BB Split Squats @20x1, 6-8/leg x 4 sets, rest 2mins (1min b/t legs)
115(8), 125(8), 135(8), 145(6)
B2. MU Cluster, 2.2.2.2 x 4 sets, rest 2mins
Completed
C. DB Single Leg Ext. @2010, 8-10/leg x 4 sets, rest 30sec b/t legs
4 sets of 10(10)
Cyn and I had our first child yesterday Aug. 3rd, 2012. His name is Tayden O'Neill and he's perfectly healthy. I'm ready to make him the next great athlete, haha.
Thursday 2 August 2012
Aug. 2nd- Crossfit Workout
Had to do get a quick workout done today, hospital all day today. I'm having my little boy sometime tonight. This workout was posted on the main site a couple days ago.
3 rds for time of:
15 Hang Power Cleans, 135#'s
15 CTD Burpees
Time: 3m50s
Workout Video
3 rds for time of:
15 Hang Power Cleans, 135#'s
15 CTD Burpees
Time: 3m50s
Workout Video
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