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

Aug. 19th- Main Site

Did this my a buddy.

5rds for time of:
DL- 275#'s
CTD Burpees
Time: 2m42s

Aug. 18th- Firefit Practice- Last practice

Late Post

Warm-up:

Agility Ladder, 2 sets for each exercise
- singles
- doubles
- Lateral, L/R
- Dbl Legged Hops
- In N Outs Forward
- Skiing Bounds
- Icky Shuffle
- In N Outs Lateral, L/R
- Figure 8
Completed

Ghost Run, 1 set
Completed

Work:

Gear: Full, not on air

Full Course, 1 set- All Out Effort
Time: 1m38.63

This was the last practice of the season. We've made a lot of improvement technically, mentally and physically as a team. Now its time to put all the hard work together and execute!

Aug. 17th

First off GO ALL BLACKS!!! They play the Wallabies tonight in the first Bledisloe Cup match.

10 x 10sec Airdyne Sprints- All Out, rest 2mins
Completed
+
10 x 20sec Row Sprints- All Out, rest 2mins
Completed, the mean was around 121m
+
Weighted GH Sit-ups @30x0, 10 reps x 3sets, rest 2mins
10, 15, 25

Aug. 16th- Firefit Practice- Dummy/Kaiser and a WOD

In the Afternoon:

Warm-up:

Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed

Work:

5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec   2. 9.92sec   3. 9.95sec   4. 9.49sec   5. 9.22sec

5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec    2. 22.11sec   3. 22.02sec    4. 21.18sec    5. 21.13sec

Rest a Couple Hrs

PM

1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets