Old man Dave firefighter combat challenge

[David Orr]

Today should have been endurance day, but when I got to the gym, the treadmills were down, so I did this:

Superset: #95 thrusters and pull ups

10,9,8,7,6,5,4,3,2,1

No stopwatch, just pushed through it.

[David Orr]

Endurance work on the treadmill this morning, on course training with the team this afternoon.

Don SCBA mask

Speed / Incline / Time

3.5 / 0 / 60 sec
4.0 / 4.0 / 60
3.5 / 0 / 60
4.0 / 5.0 / 60
3.5 / 0 /60
4.0 / 6.0 / 60

finish with:

4.0 / 15.0 / 60
3.5 / 0 / 60

25:00

[David Orr]

Ok, part two, on course training. Three team members showed up so we did the front half rotating positions after each run. We ran nine times so each of us had three runs up the stairs with the hi rise pack, three donut pulls then run down the stairs and three times at the sled.

It was big fun!

[David Orr]

Only 30 minutes to train this morning, perhaps I'll get back in later today.

Tri sets: Squats / Weighted pull ups / Incline dumbell press

#135 x 8 / #0 x 8 / #65's x 8
#225 x 5 / #25 x 8 / #70's x 8
#275 x 5 / #35 x 8 / #75's x 8
#315 x 5 / #45 x 5 / #80's x 8
#315 x 5 / #45 x 5 / #80's x 8
#315 x 5 / #45 x 5 / #80's x 8

Squats didn't start feeling good until the last set, little bit tight in the hips and low back today. A few more sets would have probably helped, but had to make do today.

[David Orr]

Endurance work today, then off to California (death in the family). I will post as I can during this trip. I hope to get a couple of workouts in, but we'll see. Happy Easter to those whole celbrate it and happy Sunday to those that don't.

I will post the whole progression today It will be a bit long, but this is where I'll be going with the cardio for the next month or two.

Training in boots now, don SCBA pack and mask (off air)

Speed / Incline / Time

3.5 / 0 / 60 seconds
3.5 / 5.0 / 60
3.5 / 0 / 60
3.5 / 12.0 / 60
3.5 / 0 / 60
3.5 / 15 / 60
3.5 / 0 / 60
4.0 (jog) / 15.0 / 60
3.5 / 0 / 60
3.5 / 15.0 / 60
3.5 / 0 / 60
4.0 / 15.0 / 60

etc.

31:00

I may move the speed up a little in the future, but in truth I doubt I will run any faster that that on the course. I double step the stairs, but don't run them and jog on the rest. The goal for this year is sub 2:30, which I think is possible. We shall see.

[David Orr]

Ok, back to it. I did some training while I was gone, but since there was no real schedule to it, I won't put it in here. Today was a metcon with a strength element to it.

Ten Rounds:

5 reps #275 deadlift
5 reps #185 incline barbell press
5 dead hang pull ups w/#25 dumbell between my knees

#18:25

Pretty good one if I do say so myself..

[David Orr]

Endurance today, before class...In wildland fire school this week, Thursday is the qualifying pack test. 3 miles with a #40 pack in 45 minutes. Figured I would get this out of the way today giving me a couple of days before the test.

Don SCBA mask and #40 vest

Treadmill intervals:

Speed / Incline / Time

3.5 / 0 / 60 seconds
3.5 / 5.0 / 60
3.5 / 0 / 60
3.5 / 10.0 / 60
3.5 / 0 / 60
3.5 / 15.0 / 60
3.5 / 0 / 60
3.5 / 5.0 / 60
etc., etc....

31:00

Nice way to start the day.

[Vickie Ellickson]

No running on the pack test!

I'd much rather jog it than speed walk it. Speed walking is not a natural motion for me. If you pass by a park, you can do some weighted pull-ups along the way to really show off.

[David Orr]

Yep, I'm no speed walker either, I think this test is biased towards long legged people! If I can't find a place to do pullups out in the sagebrush, there are always burpees!

[David Orr]

Strength workout this morning.

Tri sets: Bench press / One arm dumbell rows / Barbell curls

#135 x 8 / #70 x 8 / #80 x 8
#225 x 5 / #80 x 5 / #100 x 5
#245 x 5 / #90 x 5 / #120 x 5
#265 x 5 / #100 x 5 / #130 x 5
#275 x 5 / #100 x 5 / #130 x 5
#265 x 5 / #100 x 5 / #130 x 5
#255 x 5 / #90 x 5 / #120 x 5
#245 x 5 / #90 x 5 / #120 x 5

All swolt up!