May. 15th

CF FBall- May. 15th WOD

Strength:

Bench Press @85% 1RM (295) @20x1, 5 reps x 3 sets, rest 4min
@250# Completed

Conditioning:

Complete 4 Sets of:
3 Rds for time of:
Front Squat @80% of 1RM (295)- 2 reps- @235#'s
40#'s Ball Slams- 10 reps
10' Legless Rope Climbs- 1 rep- started in seated position
*rest 2mins b/t sets
1. 3m05s
2. 3m08s
3. 3m04s
4. 3m04s

Apr. 29th

Week 3 / Day 2

A. Front Squat w/ Chains @41x1, 4-5 reps x 4 sets, rest 3mins
135 x 4 sets
B. Close Grip Bench Press @41x1, 4-5 reps x 4 sets, rest 3mins
185 x 4 sets
C1. Single Leg Straight Legged DL @41x1, 8-10 reps x 3 sets, rest 30sec b/t legs
20(10) x 3 sets
C2. One Arm DB Rows @41x1, 8-10 reps x 3 sets, rest 30sec b/t arms
30(10) x 3 sets

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.

Feb. 1st

Phase 2 / Cycle 3 / Day 7- Modified

A. CGBP @20x1, 3-2-1  3-2-1   3-2-1, rest 1m30s- increase effort per wave
225, 235, 245   235, 245, 255   245, 255, 265
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
Strict HSPU
Wide Grip Strict Chin-ups
Time: 29m20s
+
30sec Airdyne near ALL OUT x 5 sets, rest 4-5mins b/t sets- avg >31mph
1. 29cals
2. 28cals
3. 25cals
4. 28cals
5. 26cals

Notes:

- Bench Press felt good
- HSPU / Chin-up Combo, HSPU's took forever, Chin-ups were easy. Really need to work on high reps of HSPU, all my reps were 2's and 1's. Their was a little strategy but this is a huge weakness of mine.
- Airdyne I kept the pace above 31mph

Dec. 23rd

Phase 1 / Cycle 7 / Day 3

A. Back Squat @40x1, 2 reps @90% RM (345) x 8 sets, rest 3mins
@310.5#'s Completed
B. Push Jerk, build to a max
Got up to 265#'s PR!

C1. CGBP @20x1, 2-3 reps x 4 sets, rest 1m30s

225(3), 245(3), 265(3), 275(2)

C2. Pendlay Row w/ Fat Bar @22x0, 2-3 reps x 4 sets, rest 1m30s

185(3), 195(3), 205(3), 215(3)

D. Wtd. Ring Dips Cluster, 2 tough reps every 30sec for 20 Total Reps

@60#'s Completed

Notes:

- Today was a Beast Mode day, feeling good and strong

- BS, I don't think I've ever done that much weight for that many sets, the 2nd rep was tough on every set but my technique still felt good

- Push Jerk, PR on this. failed it the first time but it went up easily the 2nd time

- CGBP 275 for 2 reps felt tough on the 4th set

- 60#'s was tough from the start for the Ring Dips

Dec. 7th

Phase 1 / Cycle 5 / Day 5

A. Back Squat @40x1, 3 reps @85% RM (345) x 7 sets, rest 3mins
@293#'s Completed
B. Split Jerk, 3-3-2-2-1-1, rest 2mins- 3's @175#'s, 2's @205#'s, 1's Heavy-my choice
175, 175, 205, 205, 235, 255
C1. Wtd. Ring Dips @20x0, 2-3 reps x 6 sets, rest 1min
25(3), 45(3), 55(3), 65(3), 80(3), 90(3)
C2. Pendlay Rows w/ Fat Bar @22x0, 2-3 reps x 6 sets, rest 1min
185(3) x 2 sets, 195(3) x 4 sets
D. CGBP @135#'s, AMRAP in 20sec x 4 sets, rest 40sec
16 reps, 15 reps, 11 reps, 10 reps

Nov. 5th

Phase 1 / Cycle 1 / Day 5

A. Back Squat @40x1, 5 reps @70% RM (345) x 5 sets, rest 3mins
@241.5#'s Completed
B. Push Press. Push Jerk. Split Jerk, 1.1.1- build to a tough set
On the Blocks Got up to 205#'s
C1. CGBP @20x1, 2-3 reps x 6 sets, rest 1m30s- used Multi-Grip Bar
205(3), 205(3), 215(3), 215(3), 225(3), 225(3)
C2. Pendlay Rows @22x0, 2-3 reps x 6 sets, rest 1m30s
185(3), 185(3), 195(3), 195(3), 205(3), 205(3)
D. 1--->10--->1 Unbroken Ring Push-ups Ladder for time:
Time: 8m27s

Notes:

- Long workout, lots of bigger lifts, so each needed appropriate warm-up
- Back Squat felt a bit better
- my wrist is a little funky still from the Fat Bar Presses along time ago, so the Overhead work didn't feel the best

Oct. 10th

A. CGBP @20x1, 1 Tough Rep per min for 10mins
@225#'s Completed
B1. Fat Bar Press @20x0, 2 Tough Reps x 10 sets, rest 10sec
10 x 135#'s
B2. Ring MU's, 3 UB reps x 10 sets, rest 2mins
Completed
+
10-->1 UB Ladder for time of:
T2B
Hand Release Push-ups
Time: 5m18s

Notes:

- Feels great to be back!!

Aug. 2nd

Week 1 / Day 3- Rehab

A1. CGBP @20x1, 2-3 reps x 5 sets, rest 2mins
135(3), 135(3), 135(3), 145(3), 145(3)
A2. 1-Arm KB Rows @20x0, 3-5/arm x 5 sets, rest 2mins
53, 53, 70, 70, 70
+
AMRAP in 10mins of:
5 Strict K2E
5 Strict Ring Dips
Score: 5 Rds+5+3 reps

Notes:

- Working on technique, it's been different and it's hard not to just go fast and lift heavy.
- It's tough creating that proper external rotation
- I did FireFit practice yesterday but I just went off of feel, I was able to Run up the stairs w/ the bundle and I was able to go down the stairs fast.

July. 7th

Week 3 / Day 4

A. Push Jerk, 3-3-2-2-2, rest 4mins
185, 195, 205, 215, 225
B1. CGBP @20x1, 4-6 reps x 5 sets, rest 2mins- used Multi-Grip Bar
203(6), 213(5), 223(4), 223(4), 218(4)
B2. Pendlay Rows @22x0, 3-5 reps x 5 sets, rest 2mins
205(5), 215(5), 225(5), 225(5), 225(5)
C. Front Rack Step-ups @11x0- 24", 10/leg x 3 sets, rest 1min b/t legs
95, 105, 115

June. 30th

Week 2 / Day 5

A1. CGBP @20x1, 3-4 reps x 4 sets, rest 2mins- use Multi-Grip Bar
203(4), 213(4), 223(4), 227(3)
A2. Pendlay Rows @22x0, 3-4 reps x 4 sets, rest 2mins
205(4), 215(3), 215(4), 225(4)
B. 6 Strict Ring Dips per min for 10mins
Completed
C. Ring Rows, 5 tough reps per min for 10mins- adjust body position to increase difficulty
Completed

Jun. 22nd

Week 1 / Day 5

A1. CGBP @20x1, 4-6 reps x 4 sets, rest 2mins - Used Rogue Multi-Grip Bar
183(6), 193(6), 203(6), 213(4)
A2. Pendlay Rows @22x0, 3-5 reps x 4 sets, rest 2mins
185(5), 195(5), 205(5), 215(5)
B1. Flat Bench DB Press @30x0, 8-12 reps x 3 sets, rest 2mins
70(12), 80(8), 75(9)
B2. One Arm DB Rows @20x0, 8-10/arm x 3 sets, rest 2mins
70(10), 80(10), 90(10)

Apr. 2nd

Week 24 / Day 4

A. Front Squats w/ Chains @20x1, 1 rep per minute @70% RM (275) + Chains x 10mins
@192.5# Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C. CGBP @20x1, quicky build to a tough single
Got up to 275#'s
D. 3 Unbroken Muscle-ups x 10 sets for time
Time: 6m33s

Notes:

- The FS felt good
- Squat Cleans, felt better this week.
- Got 275#'s easily, went for 300#'s almost got it. Tried 285#'s after, I was too gased.
- For the Muscle-ups I was a minute slower but I was more aggressive than last time. I failed on 2 sets, last I failed on none of them.

Mar. 25th

Week 23 / Day 4

A. Front Squats w/ Chains @20x1, 1 rep @70% RM (275) + Chains x 7 sets, rest 1m30s
@192.5#'s Completed
B. TnG Squat Cleans, 2 reps @225#'s per min for 10mins
Completed
C1. CGBP @20x1, 1 rep x 7 sets, rest 10sec- Moderately Tough
7 x 255#'s
C2. Ring Muscle-ups, 4 Unbroken x 7 sets, rest 10sec
All UB
C3. Kipping HSPU, 6-8 reps x 7 sets, rest 3mins
7 x 8 UB reps

Notes:

- The FS felt great, I felt solid and I was moving the weight well
- The TnG SC were good, it's amazing how this can jack my heart rate up. 3 TnG would be really tough for 10mins
- I wish my MU were as good as today, I need to focus on getting a better swing and kip with my legs more. On 13.3 I was using my Upper Body too much and wasn't using the optimal technique.
- The HSPU were good

Oct. 30th

Week 6 / Day 3

A. Power Snatch. Squat Snatch. Snatch Balance, 1.1.1 x 7 sets, rest 1min- all sets done at 135#'s
Completed
B. Thrusters, build to a heavy 3
215#'s
+
AMRAP in 10mins of:
3 CGBP- 205#'s
3 Muscle Ups
Score: 8Rds + 1 rep

Notes:

- Banged this workout off right after a night shift, not a busy one though
- The Snatch Complex felt good
- Thrusters we solid, good form all the way to 215#'s
- The Couplet was a chest smasher, the MU's gave me zero recovery for the BP. I might've went out too hot and cooked myself.

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. 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

June. 30th

A1. Back Squat @20x1, 4-6 reps x 5 sets, rest 2m30s
225(6), 235(6), 245(5), 245(4), 245(4)
A2. Wtd. Supinated Chin-ups @21x0, 6-8 reps x 5 sets, rest 2m30s
25(8), 30(8), 35(8), 40(7), 40(7)
B1. Romanian DL @20x0, 8-10 reps, x 4 sets, rest 2m30s
225(10), 245(10), 265(10), 285(10)
B2. CG Bench Press @20x1, 6-9 reps x 4 sets, rest 2m30s
205(9), 215(8), 225(6), 215(6)
C. BB Jumping Switch Lunges, 10/leg x 5 sets, rest 2mins, start at 75#'s
5 sets x 75

Mar. 17th

A1. Power Clean @ 80% effort, 3 Tng reps x 7 sets, rest 1m30s: add load per set-  start @175#'s
175, 185, 195, 205, 215, 225, 235
A2. CG Bench Press w/ Chains @20x1, 2-3 reps x 7 sets, rest 1m30s- start @185#'s at #'s slightly (90%)
185, 190, 5 x 195
B. Hang Power Snatches @135#, 5 TnG reps x 5 sets, rest 2mins- focus on speed under the bar
Completed
C. Row Sprint 200m @100% x 5 sets, rest 3mins
(time / avg 500m)
1. 32.8 / 1m22.1
2. 32.2 / 1m20.6
3. 31.9 / 1m19.9
4. 32.0 / 1m20.1
5. 32.2 / 1m20.7

Mar. 13th

A1. DL @20x1, 3-3-2-2-1-1, rest 2mins
355, 365, 375, 385, 395, 405
A2. CG Bench Press w/ Chains @20x1, 2-3 reps x 6 sets, rest 2mins
215(3), 220(1), 215(2), 215(1), 210(2), 205(2)
B. Power Clean and Push Jerk, 3 TnG per min for 5mins, start @155#'s and increase weight every min
155, 165, 175, 185, 195
C. HSPU, 5 UB reps per min for 10mins
Strict (Kipping) 5, 3, 2, 1(4), (5), (5), (5), (5), (5), (5)
D. Squat Snatch tech @135#'s, 1 perfect rep per 30sec for 5mins- Focus on 3rd Pull
Completed


Notes: Form on the DL was good till the 405#'s. For the HSPU my shoulders were gased from the BP and PJ, I added the kipping into it to make sure I was getting some reps.