Nov. 29th

Week 7 / Day 2

For time @80-90%:
10m Bear Crawl
25 Push-ups
10m Bear Crawl
80 Walking Lunges
10m Bear Crawl
25 Ring Rows
10m Bear Crawl
25 Box Jumps- 24", Step downs
10m Bear Crawl
Time: 6m37s

Oct. 5th

Week 1 / Day 2

5 sets:
20 Walking Lunges
10 Chin-ups
10 T2B
20 BJ @24"- step downs
40 DU's
*rest 3mins
- Change the order for every set

1. 2m37s
2. 2m34s
3. 2m36s
4. 2m38s
5. 2m39s

Notes:

- This is the start of our FireFit Teams Strength and Conditioning Off-Season Program.
- We had a very successful year, winning 2 National Championships this year, Men's Relay and Mixed NXG2. Time to get ready for next year.

Mar. 27th

Week 5 / Day 3

30mins @moderate effort:
(2k Row buy in) Sub 8min
30 cals Airdyne
20 KBS @24kgs
10 Box Jumps- 30"- step downs
Score: 6 Rds

Notes:

- Took it pretty easy on this

Mar. 14th Open 14.3

Week 2 / Day 6

"Open 14.3"

8 minute AMRAP:
10 deadlifts, 135#
15 box jumps, 24"
15 deadlifts, 185#
15 box jumps, 24" 
20 deadlifts, 225# 
15 box jumps, 24" 
25 deadlifts, 275#
15 box jumps, 24"
30 deadlifts, 315# (Up to 6 reps here)
15 box jumps, 24"
35 deadlifts, 365#
15 box jumps, 24"
Score: 136 reps

Notes:

- I'm disappointed with my score because I know I'm better then this but my body isn't in it's usual form for this time of the year. I should have been slick through 275#'s and moved 315#'s better. But I have to be realistic with myself what conspired this off-season wasn't the usual for me. I took 1.5 months off of training after FireFit, started training for CF end of October, had a another child in December, H1N1 struck me down in January and pulled my SI Joint a week later and I couldn't train hard till a week before the Open. I hate saying excuses but I have to keep reminding myself this to keep my mind at peace. 
- "Onward and Upward"

Mar. 11th

Week 2 / Day 3

Back Squat @20x1, 5 reps @72% RM (345) x 4 sets, rest 2mins
@248#'s Completed
+
AMRAP in 7mins:
10 Box Jumps- 24"- stepdowns
3 Ring Muscle-ups
Score: 8 Rds + 10 + 1 rep
- rest 7mins
AMRAP in 7mins:
10 CTD Burpees 6" OH
10 T2B
Score: 5 Rds + 2 reps

Notes:

- BS felt good
- BJ / MU couplet I did pretty good on for myself
- Bur / T2B couplet was hard, my T2B were shot by Rd 3

Mar. 10th

Week 2 / Day 2

30mins @moderate effort
30 cals Airdyne
20 KBS- 16kgs
10 Step Down Box Jumps- 24"
Score: 9 Rds + 30 + 20 + 8 reps

Notes:

- Kept the AD above 20mph

Mar. 2nd

Week 1 / Day 2

Back Squat @20x1, 6 reps @67% RM (345) x 3 sets, rest 2min
@231#'s Completed
+
15 Ring Muscle-ups
Time: 1m27s

Ring Muscle-ups Video

+
15mins @high effort:
15 cals Airdyne
15 Box Jump- 24"- step downs
Score: 10 Rds

Notes:

- First time doing Back Squats, this was the exercise that tweaked my SI Joint a month ago. I wasn't being too aggressive on the lifts but it started feeling better by set 3.
- For the MU's this wasn't my best time. Previous best was 1m10s
- The couplet really rocked my quads. Still not recovered from yesterdays Tester.
- Coming off of a night shift and I got a 3.5 OT Call-in this morning, so I didn't get a nap today. Its tough to turn down Double Bubble.

Feb. 26th

Phase 2 / Cycle 6 / Day 6

5 Rounds for time of:
500m Row
21 Box Jumps- 24"
12 Shoulder to Overhead @135#'s
Time: 18m01s

Row / BJ / STO Tester Video

Notes:

- Rows were sub 2mins
- Box Jumps were done with Stepdowns
- Shoulder to Overheads were Unbroken

Feb. 24th

Phase 2 / Cycle 6 / Day 4

AMRAP in 10mins of:
15 Lateral BB Burpees
15 OHS @95#'s
15 Lateral BB Burpees
15 OHS @115#'s
15 Lateral BB Burpees
15 OHS @135#'s
15 Lateral BB Burpees
15 OHS @155#'s
AMRAP of Lateral BB Burpees in remaining time
Score: 8 reps at 155# OHS

Lateral Burpees / OHS Tester Video

+
rest as needed
+
1min Box Jumps- 24"- Step Downs / 1min rest x 5 sets
29 reps, 29 reps, 27 reps, 27 reps, 29 reps

Notes:

- My OHS Endurance was the disappointing part on this Tester. The OHS needs to be done Unbroken. I'm not their yet.
- Box Jumps were good

Feb. 18th

Phase 2 / Cycle 5 / Day 6- Modified

AMRAP in 20mins:
Buy in 2k Row- 7m16.6 / 1m49.1/500m
10 DL @135#'s
10 Box Jumps- 24"- step downs
10 Wall Balls- 20#'s to 10ft
Score: 7rds+10+10+8 reps

Notes:

- All the lifts were done Unbroken, Box Jumps were the slowest portion
- My lower back was fried on the DL
- Box Jumps were the hardest part, WB's were the easiest, this gave me some recovery

Feb. 9th

Phase 2 / Cycle 4 / Day 5- Modified

EMOM x 20mins:
1st- 15 Tough Ring Rows
2nd- 15 BJ- 24"- step downs, fast reps
3rd- 15 Shoulder to Overheads @115#'s
4th- 15 BJ- 24"- step downs, fast reps

Notes:

- All UB, all under 30sec
- This was tough right off the bat.

Feb. 7th

Phase 2 / Cycle 4 / Day 3- Modified

EMOM for 10mins of:
1st- 7-10 CGBP @moderate load
@175#'s All 10's
2nd- 7-10 Tough Ring Rows
All 10's
+
rest as needed
+
7 sets @high effort:
30sec Wall Balls- 20#'s
30sec rest
30sec Box Jumps- 24"- stepdowns
30sec rest
Score:
WB's- 16, 16, 15, 16, 16, 16, 16
BJ's- 15, 15, 15, 16, 16, 15, 16

Notes:

- For the last 2 sets on the CGBP were tough
- should've elevated feet to make the Ring Rows tougher
- It was positive that I was able to do the Wall Balls and BJ with no issues, and with decent score too.

Jan. 13th

Phase 2 / Cycle 2 / Day 2

Push Jerk, build to a tough triple
Got up to 225#'s
+
3 sets ALL OUT:
15-20 CTB Chin-ups
20 Thrusters @95#'s
10 CTD Burpees
*rest 6-8mins b/t sets
1. 1m42s (20)
2. 1m41s (20)
3. 1m43s (20)
+
5 sets @high effort:
30sec Box Jumps- 24"- step downs
30sec rest 
30sec GHD Sit-ups
30sec rest
Score:
BJ- 14, 14, 14, 14, 15
GHD- 12, 12, 12, 12, 12

Notes:

- Holy shit this was a rough workout, I have a Cold for the second time in 2 weeks, god dammit. Cyn has the Flu, so I was looking after Tayden all day after a night shift, I usually get a nap in to get my system back on track.
- After the third set on the Lactic work, I puked my guts out. First time this year, took me an hour and a half to recover to finish off the MAP work.
- I'm actually pretty pleased with the lactic work, 20 CTB on all the sets, consistent. Now I wasn't feeling the greatest going into it so I wasn't going full tilt. The recovery post Lactic work needs to get better and it will come.

Jan. 6th

Phase 2 / Cycle 1 / Day 3

5 sets @moderate effort:
2mins Rowing @ Damper 3 sub 1m55s avg/500m
rest 1min
2mins Airdyne >20mph
rest 1min
Completed
+
15 Fast Box Jumps onto 24" per min for 6mins
1. 28sec
2. 28sec
3. 27sec
4. 26sec
5. 25sec
6. 26sec

Notes:

- Nice Active Recovery
- The Open Skill Work, the Box Jumps were done with step downs, and all reps had full hip ext. Open standard.

Jan. 4th- Start of a New Phase

Phase 2 / Cycle 1 / Day 1

A. Front Squat @20x1, build to a tough set of 5- only on tough set
Got up to 255#'s
B. Above Knee Hang Squat Snatch, build to a tough double
Got up to 205#'s
C. Front Rack BB Reverse Lunge @10x0, 6/leg x 3 sets, rest 2mins
185, 195, 205
+
8, 6, 4, 2 reps for time of:
Ring Muscle-ups
Box Jumps @40"
Time: 3m42s

Couplet Video

Notes:

- Front Squat felt good, this was a tough weight

- Hang Sq. Snatch felt good, close to a Max on this

- Lunges good, really tough at 195 and 205

- Felt good on the couplet, I was hoping for a 4/4, 3/3, 2/2, 2 breakdown on the MU's. On the positive side I was able to recharge and get right back on the rings. 

Dec. 30th

Phase 1 / Cycle 8 / Day 4

3 x 5min Airdyne @90% / 5min Airdyne @50%
395 cals      9.2 miles     avg mph > 22mph
+
4 sets @ high effort:
30sec Box Jumps- 24"- step downs
30sec rest
30sec GHD Sit-ups
30sec rest
30sec Rowing
30sec rest

Scores:
BJ- 15, 15, 15, 16
GHS- 13, 13, 14, 14
Row- 152m, 156m, 159m, 162m

Notes:

- It's hard for me to get over and maintain a pace over 22mph for that long period
- my aerobic capacity is improving
- I always step down on the box jumps now, it's not worth the knee pain and risk

Dec. 6th

Phase 1 / Cycle 5 / Day 4

6 x 3mins Airdyne @90% / 3mins Airdyne @50%
Distance= 10.79 miles     Cals= 456      Avg MPH >22mph
+
3 sets @high effort:
30sec Wall Balls- 30#'s to 10'
30sec rest
30sec Toe Through Rings
30sec rest 
30sec Box Jump- 24"- step downs
30sec rest
30sec Burpee- no jump at top
30sec rest

Score:

Wall Balls- 15 reps, 15 reps, 15 reps
Toes Through Rings- 16 reps, 16 reps, 16 reps
Box Jumps- 12 reps, 13 reps, 15 reps
Burpees- 11 reps, 11 reps, 12 reps 

Nov. 28th

Phase 1 / Cycle 4 / Day 4

8 x 2mins Airdyne @90% / 2mins Airdyne @50%
Distance= 9.97 miles     Calories = 449     Avg MPH > 22mph
+
4 sets @high effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest
30sec CTD Burpees to 12" OH
30sec rest

Alt. DB PS- 9 reps, 8 reps, 9 reps, 9 reps
BJ- 10 reps, 11 reps, 11 reps, 12 reps
Burpees- 8 reps, 8 reps, 8 reps, 9 reps

Notes:

- I had a survival course today for work, it was a fun time but for some reason I was exhausted all day. We obviously did the survival thing somewhat and the only food for lunch was a snack size chunky campbell soup we cooked on are fires.
- The Aidyne felt better this week
- This MAP session felt slow, didn't have the pep in the movements, especially the DB PS
- The 12" OH felt weird because you have to actual whined up for the jump

Nov. 12th

Phase 1 / Cycle 2 / Day 4

15 x 1min Airdyne @90% / 1min Airdyne @50%
Distance = 9.37 miles     Calories = 452     Avg MPH > 23mph
+
3 sets @ High Effort:
30sec Alt. DB Power Snatch @75#'s
30sec rest
30sec CTD Burpees- no jump
30sec rest
30sec Box Jumps- 30"- step downs
30sec rest

Score:
Alt. DB PS- 8 reps, 9 reps, 9 reps
Burpees - 10 reps, 10 reps, 10 reps
Box Jumps- 10 reps, 11 reps, 12 reps

Notes:

- Airdyne was tough as usual
- Felt solid in the PS, Burpees, BJ

Oct. 29th

A1. Strict HSPU, 3 tough reps x 10 sets, rest 10sec
Completed from floor
A2. CTB Chin-ups, 6 reps x 10 sets, rest 10sec
Completed
A3. Box Jumps, 3 reps onto 40" 42" x 10 sets, rest 2mins- no rebound
Completed
B. 10 KBS- 40kgs per min for 7mins
Completed
C. GHD Sit-ups, 15 fast reps x 3 sets, rest 1min
Completed
D. Airdyne, 20sec @97% x 3 sets, rest 3mins
Completed >33mph

Notes:

- HSPU were tough from floor
- Box Jumps were done from 42"
- KBS felt stronger but my conditioning isn't there
- AD pace was tougher to maintain as the sets went on