Sept. 30th

Week 2 / Day 5

A. Above Knee Power Snatch, build to a tough single
Got up to 205#'s
B. Back Squat @20x1, 3-4 reps x 3 sets, rest 5mins- All tough sets
265(4), 280(4), 300(4)
C1. Front Rack BB Split Squats @30x0, 6-8/leg x 3 sets, rest 2mins (30sec b/t legs)
135(8), 145(8), 160(6)
C2. Single Leg DB Back Ext. @20x0, 8-10/leg x  3 sets, rest 2mins (30sec b/t legs)
10(10), 15(10), 20(10)

Notes:

- Feeling Strong and Explosive, haven't felt like this in the gym in along time. Through the summer hitting a 195# Power Snatch was a struggle. Also I haven't done that kinda weight on a Back Squat in along time.

Sept. 28th

Week 2 / Day 3

A. Snatch Balance. High Hang Squat Snatch, 1.1 x 10 sets, rest 1min @135#'s
Completed
B. Back Squat w/ Chains @10x1, 2 reps @ 45% RM + Chains x 10 sets, rest 1min
@146#'s Completed
C1. Seated Behind Neck BB Press @30x3, 4-6 reps x 4 sets, rest 2m30s
95(6), 105(6), 115(6), 125(4)
C2. Wtd. Supinated Chin-ups @30x0, 3-5 reps x 3 sets, rest 2m30s
65(5), 80(4), 80(4)
D1. Kipping HSPU, AMRAP x 3 sets, rest 2mins
14 reps, 14 reps, 12 reps
D2. CTB Chin-up Cluster, 5.5.5.5.5 x 3 sets, rest 2mins
All UB

Notes:

- The Oly lifts felt a little sluggish at the start but by the end it was flowing well.
- Need to improve on my HSPU's, I should be able to do more
- All Chin-ups were done butterfly

Sept. 27th

Week 2 / Day 2

3 sets of:
Row 500m @50% (keep pace sub 2m20)
Row 500m @75% (keep pace sub 2min)
Row 500m @80-85% (keep pace sub 1m50)
Row 500m @90-95% (keep pace sub 1m40)
*rest walk 5mins

Set 1:
a) 2m17.0
b) 1m58.3
c) 1m48.4
d) 1m39.2

Set 2: 
a) 2m16.8
b) 1m57.8
c) 1m48.5
d) 1m38.7

Set 3:
a) 2m18.1
b) 1m57.9
c) 1m49.0
d) 1m38.2

Notes:

I think the Sept. 23rd workout helped build some base for this one. Felt great today compared to yesterday.

Sept. 26th

Week 2 / Day 1

A. Front Squat @20x1, 3 reps @80% RM x 5 sets, rest 3mins
@220#'s Completed
B. Push Press, 1 rep every min for 15mins- start @185#'s, add when possible, try to make all reps
@185#'s x 5 sets, @190#'s x 9 sets, @205#'s x 1 set
C1. Romanian DL w/ Chains @20x1, 6-8 reps x 5 sets, rest 2m30s
255(8), 265(8), 275(8), 285(8), 295(8)
C2. Medium Grip Bench Press @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(5), 225(5), 227(4), 227(4)

Notes:

- Chains were falling off the bar so I went with no chains.

Sept. 24th

Week 1 / Day 7

Front Squat w/ Chains @10x1, 2 reps @40% RM + Chains x 10 sets, rest 1min
@110#'s Completed
+
5mins @85-90%
15 Cals Airdyne
10 Chin-ups    
Score: 5rds + 5 Cals
-rest 5mins      
5mins @85-90%
10 Burpees
10 Wall Balls- 20#'s
Score: 5rds + 2 Burpees
-rest 5mins
5mins @85-90%
15 Cals Airdyne
10 KBS- 32kgs
Score: 4rds
-rest 5mins
5mins @85-90%
10 OHS- 65#'s
10 BJ- 30" (step down every rep)
Score: 4rds + 4 OHS

Sept. 23rd

Week 1/ Day 6

5 sets of:
7 Split Jerks- 185#'s
Row 2mins @85%
*rest walk 3mins
1. 571m   2. 574m    3. 575m    4. 575m     5. 574m
+
rest an extra 5mins
+
5 sets of:
AMRAP of MU's (Did this with no false grip)
Row 2mins @85%
*rest walk 3mins
1. 6 reps / 572m    2. 5 reps / 558m (shirt messed with the rower)   3. 5 reps / 572m    4. 5 reps / 570m   
5. 4 reps / 593m

This was mentally tough, I did this with my buddy Pyke. I tried to keep the rowing pace below 1m45s.

Sept. 22nd

Week 1/Day 5

A. Power Snatch Cluster, 1.1.1 x 3 sets, rest 5mins- all tough reps
175, 185, 195
B. Power Clean Cluster, 1.1.1 x 3 sets, rest 5mins- all tough reps
245, 255, 265
C. Back Squat @20x1, 4-5 reps x 3 sets, rest 5mins- all tough reps
245(5), 255(5), 265(5)
D1. BB Front Lunges @10x1, 10/legs x 3 sets, rest 2mins
135, 140, 140
D2. GH Raises @20x0, 12-15 reps x 3 sets, rest 2mins
15 reps, 15 reps, 15 reps

Felt great today!!

Sept. 20th

Week 1/ Day 3:

A. Power Snatch. Snatch Balance. OHS, 1.1.1 x 5 sets, rest 2mins (moderate load)
115, 135, 145, 155, 155
B. Back Squat w/ Chains @10x1, 2 reps @ 40% RM + Chains x 10 sets, rest 1mins
@130#'s Completed
C1. Press @11x1, 3-5 reps x 3 sets, rest 3mins
135(5), 145(5), 155(3)
C2. Wtd. Pronated Chin-ups @30x0, 3-5 reps x 3 sets, rest 3mins (accidentally  did it supinated)
45(5), 65(5), 90(4)
D1. Kipping HSPU, AMRAP x 3 sets, rest 2mins
15 reps, 15 reps, 11 reps
D2. CTB Chin-ups Cluster, 5.5.5.5 x 3 sets, rest 2mins
Completed

Sept. 19th

Row, 5 sets x 1000m @75-80%, rest walk 3mins b/t sets
1. 3m33s
2. 3m38s
3. 3m36s
4. 3m33s
5. 3m32s

Tried to keep my 500m pace sub 1m47

*did this with a buddy so my rest wasn't exactly 3mins, more like 3m45s

Sept. 18th- The Beginning of Another CF Season

The Journey begins... started it off by training with Mike at his facility on the 11th.

A. Front Squat @20x1 5 reps @ 75% effort x 5 sets, rest 3mins
@206#'s Completed
B. Push Press @30x0, 4-6 reps x 4 sets, rest 4mins
135(6), 145(6), 155(6), 165(6)
C1. Romanian DL @20x0, 8-10 reps x 4 sets, rest 2m30s
225(10), 235(10), 245(10), 255(10)
C2. CG BP w/ Chains @30x1, 4-6 reps x 4 sets, rest 2m30s
155(6), 165(6), 175(6), 185(4)


Check out of New Firefit Team Website:

fmfdfirefit.com

Aug. 30th- Sept. 2nd National Championships

The competition was held at Baie Comeau, QC, a rural part of Quebec on the East Coast. It was a beautiful drive along the St. Lawrence River. 

Thursday, Aug. 30th:

Wild Card Day Individual Runs:

Time: 1m23.01s PR!! (8th Place)

Friday, Aug. 31st:

NXG2 Qualifer:

Time: 1m36s

Saturday, Sept. 1st:

Final Individual Runs:

Time: 1m33.71 (38th Place) 

*fell with on the last 10' of the dummy drag, would've been close to the previous time.

Final Team Time:

Time: 4m40.56 (10th Place)

Sunday, Sept. 2nd:

Final Team Relay:

We made it to the quarter finals. 

Best time: 1m09.64 

Relay vs. Hamilton

NXG2 Final:

Time: 1m27.92 (1st Place and National Champions!!)

NXG2 National Championship Race

I'm a so pleased on a individual stand point and as team. All the hard work we put in came out with success throughout. Everyone smashed the personal records and has a team we hit some huge marks which puts as one of the top teams in the country. FMFD Firefit Team is headed in the right direction and THIS IS JUST THE START OF GREAT THINGS IN THE FUTURE!!

Aug. 27th

So a couple teammates ended up winning this fitness contest. The prize was suppose to be a free annual membership to the gym. Instead we got a free assessment and a teammate workout before we hit the road. I learned a lot from Marc and definitely my body isn't functioning as optimally as it could be.

Relative Strength Workout:

AMRAP in 30mins of: (doesn't have to be done in a specific order)

1 Rope Climb, 20'
2 Army Crawls, 190'
3 Sled Drag, 205#'s, 190'
4 Push Press, 205#'s
5 Power Cleans, 205#'s
6 Bench Press, 205#'s
7 Strict HSPU
8 Strict Pull-ups
9 Back Squats, 205#'s
10 DL, 205#'s
11 CTD Burpees

Score: 1rds + everything but Army Crawls and 4 HSPU's

Aug. 25th and 26th

So this is the start of our teams journey to Nationals. The first stop was Longueuil, QC, a suburb of Montreal. Their was 6 of us stuffed in a RV for 10 days.

Saturday, Aug. 25th:

Individual Run:

Time: 1m27.28 PR!! (8th Place)

Team time: (Our top 3 Indy times added together)

Time: 4m45.34 (5th Place)

Apex Strength and Conditioning had a booth at the competition, and they put together a fitness challenge.

You started out with someone reading you 5 random words repeated once and you have to recite them at the end of the workout.

Jacobs Ladder, 150'
Kaiser, American Style
20 DL @205
100 Battle Rope Slashes
Front Plank and untie 10 knots (30sec penalty if you drop to your knees)
100 Battle Rope Slashes
20 DL @205
Kaiser, American Style
Jacobs Ladder, 150'
..times stops, then I have 30sec to recite the 5 words (10sec penalty for every forgotten word)
Time: 11m45s (I think??)
*Undoing the knots took me 3-4mins

Sunday, Aug. 26th:

NXG2:

Time: 1m34.33 (1st Place)

Relay:

Made it to the Quarter Finals

Best time of the day: 1m13.61