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. 22nd- Open 14.4

Week 4 / Day 5

"Open 14.4"

AMRAP in 14mins of:
60 cals Rowing
50 T2B
40 Wall Balls, 20#'s to 10'
30 Cleans @135#'s
20 Ring Muscle-ups
Score: 197 reps

Notes:

- Funny thing happened my old iPhone was recording and ran out of memory halfway through the T2B. So I took a 5-8mins break and restarted. It's a junky phone, I thought I had enough space but I guess not, thank god it didn't do that during the MU's
- So my plan was working to the "T" more than enough time on the MU's (3m58s). Went to hot on the MU's and burned out.
- Overall I feel pretty good about this score, really wish I got 20.
- Video is uploading.

Mar. 18th

Week 4 / Day 2

Back Squat @20x1, 4 reps @77% RM (345) x 4 sets, rest 2mins
@265.5#'s Completed
+
AMRAP in 5mins:
3 Ring Muscle-ups
3 Thrusters @155#'s
Score: 6 Rds + 3 reps
- rest 10mins
AMRAP in 10mins:
9 T2B
9 Thrusters @95#'s
Score: 8 Rds + 4 reps

Notes:

- Back Squat felt good, still not comfortable to go real aggressive on these
- these couplets were killer on my breathing but I feel good about the scores for myself
- MU's were UB except for the last three
- thrusters on both parts were all UB
- T2B were done in 3's except for the last 4 reps

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. 5th

Week 1 / Day 5

Front Squat @20x1, 5 reps @70% RM (295) x 3 sets, rest 2mins
@206.5#'s Completed
+
EMOM x 10mins
1st- 10 T2B
2nd- Shoulder to Overhead @135#'s
Completed
+
2K Row @75% (1m55 / 500m)
Time: 7m35.1     Avg/500m = 1m53.8

Notes:

- FS felt good, strength is coming back
- T2B felt easy and smooth
- STO was smooth but I can see this exercise getting my breathing/HR up over a period of time and lactic in the quads.
- Rowing was good, kept to the pace Mike wanted

Feb. 14th

Phase 2 / Cycle 5 / Day 2- Modified

20mins @moderate effort:
250m Row
5 T2B
5 CTD Burpees
5 T2B
30sec Front Bridge
Score: 8 Rds + 180m
+
rest as needed
+
5 Rds for time of:
10 Power Cleans @115#'s
15 Wall Balls- 20#'s
Score: 5m11s
*Goal sub 6mins

Tester Video

Notes:

- Enjoyed the 20min workout, the 2nd set of T2B were the hardest to maintain.
- Pleased with the testers time, I'm glad I was able to hold on and go Unbroken through both movements. Very Encouraging.

Dec. 16th

OPT Big Dawg Winter Challenge 2013

Workout 4 "285"

For time:
50 KBS- 2pd
50 Walking Lunges
50 T2B
50 STO- 95#'s
40 Alt. DB Snatch- 70#'s
50 Wall Balls- 20# / 10'
30 CTD Burpees
Time: 19m46s

Workout 4 Video

Notes:

- This was really tough, definitely showed me that my conditioning isn't their yet.
- my breathing was out of control

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!!

Jun. 7-9th- CanWest Regionals

CanWest Regionals

Here's a recap for the weekend:

Event 1:

"Jackie"

For time:
1000m Row
50 Thrusters @45#'s
30 Chin-ups

Time: 6m02s (25th)

Notes:

- Held a sub 1m40s Row
- Thrusters were UB, but unfortunately I'm not a fast mover when it comes to these. I got a few no reps and my 6'4" frame doesn't aid me much
- Chin-ups were broken into 4 sets I think, I got 21 straight, then it fell apart.
- I was hurting after this workout, puked my guts out after this one.

Event 2:

OHS 3RM

Started @225#'s

Score: 245.1 (13th Tied)

Notes:

- honestly I was really nervous about starting at this weight but it went up easily and I actually hit a PR for a 3RM @235#'s

Event 3:

For time:
30 Burpee Muscle-ups (Ring Height 88")

Time: 6m31s (8th)

Notes:

- I was a little more tired going into this from the OHS and I failed 3 reps. This score should've been better but I'm still pleased with it.

Event 4:

For time:
100 Wall Balls 20lbs to 10'
100 CTB Chin-ups
100 Pistols
100 Alt. DB Power Snatches- 70#'s

Time: 25m13s (9th Tied)

Notes:

- Almost got the workout done, the DB Snatches were a grinder
- I had a full out strategy for the workout, I probably looked ridiculous but I even used my stop watch. Here's my breakdown
- Wall Balls, 12 reps every 30sec
- CTB Chin-ups, 4, 3, 3 reps, every 15sec do 1 set of those
- Pistols- steady throughout
- DB Snatches, hold on and go, this fucken sucked.

Event 5:

21, 15, 9 reps for time of:
DL @315#'s
Box Jumps- 30"

Time: 6m01s (17th)

Notes:

- this was my most disappointing workout
- I went away from my plan to optimize this workout for me, I did some really bad DL at the end

Event 6:

For time:
100 Double Unders
50 HSPU
40 T2B
30 Fat Bar STO @160#'s
90' Fat Bar Front Rack Walking Lunge

Time: 14m46s (12th)

Notes:

- This was my best workout for the weekend, I followed my own game plan and it worked perfectly for me.
- HSPU are a huge weakness for me and I was able to get through them decently and unscathed

Event 7: 

4 Rds for time:
2 Rope Climbs
100' Sprint
4 Squat Cleans @225#'s
100' Sprint

Time: 7m25s (17th)

Notes:

- I had to be really careful not to go to failure on the Squat Cleans, I took some time between reps


So I ended up coming 11th place Overall. The competition this year was noticeably better. My goal was Top 10, it was achievable but I'm still really happy with my performance. My body is still in one piece and I'm ready to compete in the first FireFit Competition this weekend!!!

Jun. 4th

Week 4 / Day 3- Regional Prep

Squat Clean @225lb, 1 rep per min for 10mins
Completed
+
3 CTB Chin-ups every 15sec for 5mins
Completed
+
3 sets of: 
8 T2B
6 STO @160#'s
4/leg Front Rack Reverse Lunges @160#'s
*rest 1min b/t sets
1. 54sec
2. 52sec
3. 52sec

Notes:

- Taking off tonight for Vancouver
- Everything felt good today

May. 29th

Week 3 / Day 5- Regional Prep

OHS, quickly build to a moderately tough single
Got up to 225#'s
+
4 Squat Clean @225#'s per min for 4mins
3 Rds w/ 4 reps, 2 reps on the last Rd
+
15 Burpee MU's ALL OUT x 2 sets, rest 5mins b/t sets
1. Time: 1m58s     2. Time: 2m20s
+
3 sets: 
20 Kipping HSPU
20 Chin-ups
*rest 2mins
1. 1m46s
2. 2m26s
3. 3m06s
+
3 sets:
20 T2B
10 Fat Bar STO @160#'s
10 Fat Bar Front Rack Walking Lunges Forward Lunge @160#'s
*rest 2mins
1. 2m28s
2. 2m31s
3. 2m28s

May. 22nd

Week 2 / Day 6 Regional Prep

10mins @90%:
30 Alt. DB Power Snatch @75lbs
30 cals Airdyne
Score: 2 Rds + 30 reps
- rest 10mins
10mins @90%:
15 Fat Bar Shoulder to Overhead @160#'s
15 T2B
15 Box Jumps- 30"- step downs
Scores: 2 Rds + 15 + 5 reps

Notes: 

- This was a tough workout overall
- I was pretty steady on the Alt. DB Snatches
- The STO was a grinder for me

May. 18th

Week 2 / Day 2 Regional Prep

A. 15 Burpee Muscle-ups for time x 2 sets, rest 5mins b/t sets- rings @88"
2m12s and 2m22s
B. 5 sets @ high effort:
15 CTB Chin-ups
AMRAP Strict Ring Dips
*rest 2mins b/t sets
1. UB / 13 reps
2. UB / 5 reps
3. UB / 2 reps
4. UB / 2 reps
5. UB / 2 reps
+
3 sets @ high effort:
20 T2B
20 Push-ups
*rest 2mins b/t sets
1. 55sec
2. 1m20s
3. 1m57s

Notes:

- The Burpee MU's were good, steady for both sets. The dip seems to be the fatiguing part for me right now.
- Both of these couplets were tough, I was able to go UB for the CTB Chin-ups but my dips were none existent on sets 3-5.

May. 10th

Week 1 Regional Prep

A. 30 Burpee Muscle-ups for time- 88" Ring Height
Time: 6m48s
+
5 sets @ high effort:
12 CTB Chin-ups
15 CTD Burpees to 6" OH
*rest 90sec b/t sets
1. 1m07s
2. 1m10s
3. 1m11s
4. 1m13s
5. 1m10s
+
5 sets @ high effort:
12 T2B
12 Box Jumps- 30"- step downs
*rest 90sec b/t sets
1. 57sec
2. 54sec
3. 52sec
4. 51sec
5. 50sec

Notes:

- Barely any sleep last night at work, 3 hours
- I think I went out too fast on the burpee muscle-ups, I failed 3 reps on the dip portions. Need to pace it a bit better.
- CTB Chin-up and T2B were UB

Mar. 30th- CFG Open 13.4

Week 24 / Day 1

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 97 reps

Open 13.4 Video

Notes:

- My Goal was a 100+ reps, I had a game plan for this.
- CF HQ is being extremely picky on video submissions this year, I definitely had to sacrifice speed on this to make sure every rep was legit. 

Mar. 2nd

Week 20 / Day 5

15 Ring Muscle-ups for time- goal is sub 2mins
Time: 1m10s

Ring Muscle-up Video

+
5mins rest
+
15 Bar Muscle-ups for time- goal is sub 2mins
Time: 1m41s

Bar Muscle-up Video

+

5mins rest

+

Every Minute on the Minute for 20mins of:

Even- 7 Unbroken Ring Dips

Odds- 9 Unbroken Toes to Bar

Completed

Notes:

- I went all out for both sets of MU's, I knew I could consistently rep it out without extended breaks. 

- The 15 Ring Muscle-ups were great, the fastest I've ever done 15. Also I had a single set PR of 9 reps. 

- The Bar Muscle-ups were good, I really was hoping to be faster on this. I missed a few reps unfortunately. 

- The Ring Dips and T2B were good, pretty simple throughout. 

Feb. 22nd

Week 19 / Day 5

3 Unbroken Ring Muscle-ups x 10 sets for time
Time: 5m34s
+
rest 5mins
+
10 --> 1 Unbroken reps for time of:
Ring Dips
Toe to Bar
Time: 7m42s
+
rest 5mins
+
10 Push-ups per min for 10mins
Completed all UB

Notes:

- Chesticle Day!!
- The muscle-ups were done at just the right pace, on the last few sets I was just able to squeeze out the 3rd rep.
- Ring Dips were the limiter on the couplet. Wasn't tiring, I just didn't have the strength to go none stop, missed on sets of 5 and 2 on the dips.
- The push-ups were tough at the end, missed counted on one set (just 9 reps)
- I liked this workout, this will improve those weaknesses

Jan. 1st

Week 13 / Day 2

Complete 1 Rd @90% effort every 2mins for 30mins:
5 KB Goblet Squats- 32kg
5 Burpee Box Jumps- 24"
5 Toes to Bar
35 Double Unders

1. 1m05s
2. 1m10s
3. 1m07s
4. 1m08s
5. 1m10s
6. 1m11s
7. 1m08s
8. 1m07s
9. 1m05s
10. 1m06s
11. 1m09s
12. 1m07s
13. 1m10s
14. 1m05s
15. 1m04s

Notes:

- This was a tough workout but I dig it!
- UB on about 10 of the 15 sets of the Double Unders, this is good especially being under duress from other exercises.

Nov. 11th

Week 7 / Day 7

5mins @85-90%
5 Thrusters @65#
10 BJ- 24"- step downs      Score: 7 Rds
- rest 5mins
5mins @85-90%
10 cals Airdyne
10 CTD Burpees to 6" OH      Score: 4 Rds + 4 reps
- rest 5mins
5mins @85-90%
7 T2B
12 WB- 20#'s     Score: 6 Rds + 7 + 7 reps
- rest 5mins
5mins @85-90%
10 cals Airdyne
10 CTD Burpees to 6" OH     Score: 4 Rds
- rest 5mins
5mins @85-90%
5 Squat Snatch @65#
10 BJ- 24"- step downs     Score: 5 Rds + 5 reps

Note:

- Felt good, the burpees sucked, felt slow. For the last scenario I was rocked, especailly in the anterior part of my legs.

Nov. 3rd

Week 6 / Day 7

5mins @85-90%
25 Double Unders
5 Chin-ups
Score: 8rds
- rest 5mins
5mins @85-90%
10 Box Jumps- 30"- Step down every rep
10 KBS- 32kgs
Score: 5rds + 1 rep
- rest 5mins
5mins @85-90%
15 Wall Balls- 20#'s
15 CTD Burpees w/ Overhead Jump to 6"
Score: 2rds + 15 + 12 reps
- rest 5mins
5mins @85-90%
25 Double Unders
5 T2B
Score: 7rds + 5 reps

Notes:

- DU's were good, minimal hiccups
- Burpees were absolutely brutal, I don't think that scenario was a good score. My shoulders were fried.
- The other three scenarios I feel good about.