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.

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

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

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

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

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

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

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

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.

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