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Old 04-13-2012, 04:08 PM   #1621
Marc Hino
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Location: Honolulu  HI
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Re: Honolulu Fire Department

Slowly but surely, gotta take care of that knee Leighson! I've certainly been keeping busy, and trying to keep the guys at the station on track as well. Of course the priority is to keep fit for our job, but it also keeps me sane - surfing has taken somewhat of a backseat to raising baby girl, gotta have some kind of physical outlet...

Tuesday (2nd Shift)
M.E.B.B. Day 2
Back Squat: 5x55%, 5x65%, 5x70%, 5x75%, 5x85%

rest 5 min.

5 Rounds for time:
6 Power Cleans 135#
3 Jerks 135#
15 Pullups

6:58 - Tougher than I thought it'd be, taxed my grip more than anything else.

Wednesday
WOD @ CFO

For time:
20 Power snatches 75#
30 Burpee Pullups
40 Wallballs 20#

5:50 - Felt kinda sluggish today, probably because it was a long day at the surf school prior to going to CFO. Still, it was good to drag my butt into the gym and get in a fun WOD.

Thursday (3rd Shift)
M.E.B.B. Day 3
Shoulder Press: 5x55%, 5x65%, 5x70%, 5x75%, 5x85%

rest 5 min.

For time:
9 Hang Squat Snatches 95#
50 Double Unders
7 Hang Squat Snatches
50 Double Unders
5 Hang Squat Snatches
50 Double Unders

4:45 - Another one that unexpectedly taxed my grip more than anything else, but short and fun.

Friday
WOD @ CFO

AMRAP in 20 minutes:
300M Run
10 Thrusters 95#
10 Sumo Deadlift High Pulls 95#
10 Knees to Elbows

5 rounds + 10 Thrusters + 3 SDHP -A real lung burner, for sure.
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Old 04-22-2012, 07:13 PM   #1622
Marc Hino
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Re: Honolulu Fire Department

Almost forgot about this blog this week...

Monday
WOD @ CFO
EMOM for 12 minutes:
8 Double Unders
3 Power Cleans (choose weight)

Used 155# for the power cleans, in hindsight I should have gone about 10# heavier. The idea behind the WOD was to be able to go unbroken at a relatively fast pace and have about 30 sec. rest each round.

Tuesday (1st Shift)
MEBB Day 4
Deadlift: 3x65%, 3x70%, 3x75%, 3x85%, 3x95%

rest 5 min.

For time:
10 HSPU
20 Tire flips (approx. 225#)
30 Pullups
40 Double Unders
50M Sled push (approx. 225#)

4:00 - other times were around 6-7 min. Definitely feeling the heavier loading of the MEBB programming (compared to 5/3/1). We got a new recruit, easing him into the WODs this cycle then we'll beat him up good next week

Wednesday
WOD @ CFO

5 Rounds for time:
10 OHS 95#
20 Pullups

6:26 - I really like this combination of movements, finally starting to feel comfortable with high volume OHS.

Thursday (2nd Shift)
MEBB Day 5
Back Squat: 3x65%, 3x70%, 3x75%, 3x85%, 3x95%

rest 5 min.

15-10-5 reps for time:
Power cleans 135#
Burpees
WB Situps 20#

4:44 - Again, really feeling the heavier loading of this MEBB programming. That, and we're not getting the same kind of rest between DL and BS days like we were with 5/3/1. Something different, we'll just have to wait and see how it works out over the course of nine weeks. I really do like the layout of the program, with one lift a day followed by a short sprint type met con.

Friday
Rest Day

Saturday (3rd Shift)
MEBB Day 6
Shoulder Press: 3x65%, 3x70%, 3x75%, 3x85%, 3x95%

rest 5 min.

21-15-9 reps for time:
Hang Power Snatch 95#
Box jumps 24"

5:28 - other times were 7-9 min. Shoulder press didn't feel as taxing as DL and BS earlier this week, maybe because I took a rest day yesterday? Maybe because it didn't involve my posterior chain the way the other two lifts did? The met con was super fun, and everyone's power snatch form is finally coming along - still not perfect (when does it ever get perfect?!?), but a long way from where we started.

Sunday
Rest Day

Last edited by Marc Hino : 04-22-2012 at 07:16 PM.
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Old 04-22-2012, 10:19 PM   #1623
Craig Uchimura
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Re: Honolulu Fire Department

Aurite! Back at the station after almost 3 weeks. Starting back on 5/3/1 with weights slightly lighter than last time.

1st Shift
Standing Press and Front Squat
Lower back was feeling it from not being used for a while.

2nd Shift
BP and DL
Lower back felt it again but not too bad. Gonna take a few weeks to get back into the swing of things.

For some reason no one shows up in the weight room between 1600-1700 hrs. Hope to do a metcon next shift.
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Old 04-26-2012, 10:12 AM   #1624
Craig Uchimura
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Re: Honolulu Fire Department

3rd Shift

Went back to 42 to grab some of my workout stuff to take to 4.

21-15-9
Wallball
One leg RDL, (2) 35 KB, 21 reps per leg, etc
Rotational DL 53 KB, 21 reps per side, etc

13:34

Finisher was two sled suicides with 90 lbs

Got Paulie Myung to jump in, sub 44 KB for rotational DL - 14:44

Manu did the sled suicides.

The guys look interested in doing a WOD but need some convincing to jump in.
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Old 04-27-2012, 11:13 PM   #1625
Marc Hino
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Re: Honolulu Fire Department

Great to see you back on the wagon Craig! Slowly but surely, I guarantee you will gain a handful of followers at sta. 4, keep up the good work!

Slight gymnastics bias in the programming at CFO this week, kind of liked it...

Monday
WOD @ CFO

2 Rounds for Max Reps:
2.5 min.: 150M run, then Wallballs (20#) in remainder of time
2.5 min.: 150M run, then Medball Cleans (20#) in remainder of time
2.5 min.: 150M run, then WB Situps (20#) in remainder of time
1 min. Rest

229 total reps - a short run, light weights, easy movements, this one pretty came down to good old pain tolerance.

Tuesday
WOD @ CFO

Max effort 500M Row - 1:34 (PR by 3 sec.)

rest 5 min. then

For time:
20 Strict Knees to Elbows
5 Strict Pullups
15 Strict K2E
10 Strict PU
10 Strict K2E
15 Strict PU
5 Strict K2E
20 Strict PU

13:38 - Good change of pace to work on strict movements, felt more like a strength workout than a met con (maybe it was?). This one was all about grip and scapular stamina.

Wednesday
WOD @ CFO

2 Rounds for Max Reps:
60 sec. Muscle Ups
60 sec. Clean & Jerks 135#
60 sec. MU
60 sec. C&J
60 sec. Rest

53 Total reps (23 MU/ 30 C&J) - This one was all bout steady pacing. Got more MU and less C&J than I thought I would.

Thursday (1st Shift)
MEBB Day 7
Deadlift: 1x70%, 1x75%, 1x85%, 1x95%, 1x101%

rest 5 min.

21-15-9 reps for time:
Overhead Squat 95#
Burpees

4:20 - other times ranged from 6-9 min. This week we're basically taking 5 attempts to hit a new 1RM. This stuff is definitely heavier and more taxing than 5/3/1. Everyone failed on the last set, despite feeling really good on all the previous sets including 1x95%. Mixed feelings about it so far, but still loving the one lift per day/sprint met con combo. We'll see what happens with the rest of this week - next week we change the lifts and will be incorporating Oly lifts and different squat variations. Maybe that combo won't feel quite as taxing as the classic DL/BS/SP combo? We shall see..

Friday
WOD @ CFO

AMRAP in 15 minutes:
5 L-sit Pullups (strict)
10 Front Squats 135#

9 rounds + 5 LSP + 4 FS - A grueling couplet, and a great WOD. I love AMRAPs.
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Old 04-30-2012, 12:29 PM   #1626
Craig Uchimura
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Re: Honolulu Fire Department

1st Shift

Was going to do 5/3/1 but two more victims wanted to do something so we did Jelly Legs

Burpees / BW Squats
1 / 14
2 / 13
up tp
15 / 0
back down
14 / 1
to
1 / 14

My previous times were around 33 mins. Took me 41 mins. Must be the change in altitude.

MSilva - 32+
PMyung - 33+
BJarrett - 47

Finished with legendary abs and some wrist roller stuff.
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Old 05-02-2012, 02:04 PM   #1627
Craig Uchimura
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Re: Honolulu Fire Department

2nd Shift

Another participant added KPangilinan.

FGB Style
Wallball
KB swings 35 or 44 lbs
Box jump 24"
Tire flip (picked up a Tower tire from the shop to add to the skinny one they had at the station)
Blob carry (score was total times across VBall court)

3 rounds. Total of 5 victims went through this one.
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Old 05-04-2012, 12:46 PM   #1628
Craig Uchimura
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Re: Honolulu Fire Department

3rd Shift

The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Another player added in ABisch. Adjusted the weights and ROM accordingly. CU and PM did it as Rxd. Everyone completed between 3-5 cycles each rd. Finished with some wrist roller, Rolling Thunder and abs.

Felt it mostly in my quads. Had to break it up on the squats after first round.

I guess the intensity of the WODs are inspiring. Bildo jumped on the treadmill and we spoke about what he could do next cycle.
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Old 05-04-2012, 11:01 PM   #1629
Marc Hino
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Re: Honolulu Fire Department

Craig, sounds like you are slowly enlightening the masses there! You've got a great opportunity as a new captain there to break up the monotony and introduce them to smart workouts with appropriate scaling for maximum benefit. Great job, keep it up!

Took Saturday and Sunday off, much needed R&R for the body.

Monday (1st Shift)
MEBB Days 8 & 9
Missed day 8 last cycle, so we doubled up today since it was only 5x1.
Back Squat & Shoulder Press: 1x70%, 1x75%, 1x85%, 1x95%, 1x101%

Failed on the BS, nailed the SP. Should've had that BS, just didn't explode hard enough out of the hole and stayed at that sticking point a little too long...

Rest 5 min., then

3 Rounds for time:
10 Push Jerk 115#
15 Hand Release Pushups
25 Lateral jumps over the barbell

3:20. Other times ranged from 4:45-7 min. A much quicker WOD than I anticipated, and the HRPU got way harder than anticipated.

Tuesday
WOD @ CFO

10-9-8-7-6-5-4-3-2-1 Reps for time:
Power snatch 95#
Pistols (total)

6:56. PS felt really good, much more cardio demand than expected.

Wednesday
WOD @ CFO

5 Rounds for time:
10 Rack lunges 135#
(hold barbell in front rack and lunge forward, then step back into standing rack position)
5 Push presses 135#

7:00. Pretty heavy for a rack lunge, which smoked the shoulders nicely so as to make the moderately heavy push press even harder.

Thursday
WOD @ CFO

"Death by Pullups"
Every minute on the minute, do 1 pull-up. Add 1 rep each minute. Continue until you can no longer complete the requisite number of reps for that minute.

22 min. + 16 pullups. Glad it wasn't anything that involved the posterior chain which was smoked from the past two days, but holy smokes - I ended up doing 269 pull-ups! Pushing this hard on this WOD was probably not the best idea, but I had to see just how far I could get - and I had to "one up" the guy next to me who made it through the round of 21...

Friday
Rest Day
I should note that I am not nearly as sore as I thought I would be from yesterday's WOD. Immediately following the WOD, I stretched my shoulders, lats and scapula very thoroughly using stretch bands. When I got home I made sure to hydrate extremely well, took my usual dose of fish oil with dinner, did some contrast bath therapy in the shower, and rolled out my back, lats and arms on the foam roller before bed. Woke up this morning with very mild tenderness and tightness in my back and shoulders, especially relative to the amount of abuse these muscles were subjected to yesterday!
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Old 05-10-2012, 06:41 PM   #1630
Craig Uchimura
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Re: Honolulu Fire Department

1st Shift

Tabata Something Else
Pull up
Push up
Sit up
Squat

rest

Couple of rounds of
Bulgarian bag halos 10/10
Slosh pipe 120'
Sled suicide
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