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Old 05-27-2008, 01:51 PM   #1
Dave Coughlin
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D.C.'s CF Log, including a return to multi-sport

32/6'/235 lbs

CF-based goals:
Increase number of QUALITY workouts
Shape up
Give me a fitness base to get back into triathlons, after a 12 month layoff
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Old 05-27-2008, 01:53 PM   #2
Matt Bahen
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Re: D.C.'s CF Log, including a return to multi-sport

Welcome Dave! Stick with it and you'll see great results. I too do Tris and the strength from CF makes them hurt MUCH less!
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Old 05-27-2008, 02:48 PM   #3
Dave Coughlin
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Playing catchup

aka transferring my written workout log to here....

4/19/08
Firefighter Combat Challenge
Gainesville, FL
2:36
Not bad for first time, with limited specific training. One of the top finishers was sporting a CF T-shirt.

4/20/08
Easy 30 minute run
Still pretty sore from FCC

4/21/08 At GP
30 minutes easy spinning (spin bike)

3 continuous sets of 8 reps each of:
95 #thruster
pullups
floor-wipers with 2-40 lb DBs
dips

4/22/08
rest

4/23/08 At WW
Easy treadmill run 30 minutes + 5 minutes walkdown: 3.3 miles 9:09/mile

First time with Angie]
100 pullups (9:50) 60 negatives
100 pushups (8:27)
100 situps (9:13)
100 squats (6:10)

Total Angie time: 33:42

4/24/08
IOA Corporate 5K
29:21 9:24/9:21/9:43
FF bunker coat and pants were worn (upper 80s/lower 90s)

4/25/08
rest day-forearms swollen and sore from Angie pullups

4/26/08
another rest day-still exceptionally sore

4/27/08
played 4on4 flag football for approx. two hours
still a little sore

4/28/08 On shift
3*10 dips/pushups/floor wipers/ DB presses
some jogging thrown in
35# farmers walk
35# waiters walk

4/29/08 At WW
Deadlift
135*3
135*3
155*3
185*3
205*3
225*3
It's been about 5-7 years since I've last had deadlifts into my workouts, so I was mainly working on nailing my form.

4/30/08
rest

5/1/08 On shift
Alternated each exercise with a medium-to-hard 300-400m run(avg :75)
3 minute farmers walk with 35 lb DBs
DB pushpress with 35s, and then some jumps
waiters walk with 35# DB
25 dips
10 floor wipers
25 squats
25 medicine ball chops

5/2/08 AT GP

Five rounds for time:
-hang clean snatch with 45 lb Oly bar
-run .25 mile

19:37

Rx WO was for 75 lb HCS; however, I wanted to nail the form for my first HCS. Runs were on treadmill, for better or for worse.


5/3/08
rest

5/4/08 On shift
Three rounds of:
-200 yard hard run
-35 lb DB thrusters

Finished with a 1/2 mile easy run

5/5/08 At GP
CF WOD: As many sets in 20 minutes of
-10 65lb. thrusters
-10 pullups

Completed 9 sets in 20 minutes. Pullups still continue to be my biggest weakness.

5/6/08
off

5/7/08 On shift
Modified Murph WOD

For time(no weight vest):
1 mile run 7:36
working on pullup bar at work, so
6 minutes farmers walk w/35 lb DBs
3 minutes each arm waiters walk with 35 lb DB 12:36 total
200 pushups 14:39
300 squats 19:00
1 mile run 8:39
Total time: 62:30

I tried to find something that would fatigue my upper body similarly to doing 100 pullups.

5/8/08 At WW
Shoulder Press
95*1
115*1
135*1
145*1
155*1

Push Press (first time)
115*3
115*3
135*3
140*3
145*3

Push Jerk (first time)
115*5
115*5
115*5
125*5
125*5

5/9/08
off-legs & shoulders pretty sore

5/12/08 @WW

Modified Elizabeth
21-15-9
95 lb clean
bar dips
HSPUs are still not possible for me

5/13/08 On shift

Run 4*800m
3:38
3:39
3:41
3:45

.7 mile course-I would walk .2mi after each run
back/shoulder still quite sore

5/14/08 @GP

Diane
21-15-9
Deadlift@135lb
Handstand pushups
made it through 9 HSPUs, but the switched to shoulder presses

approx 11-12 minutes

5/15/08
rest

5/16/08 @WW

Fran
21-15-9
95 lb thruster
pullups

11:38
used gravitron for pullups(100-130lb)

5/17/08 @home
boot camp style-approx 15 minutes
pushups/situps/paralettes/squats/medicine ball

5/18/08
off

5/19/08 On shift

Run 1/2 mile
farmer walk
Run 1/2 mile
waiter walk
Run 1/2 mile
35 lb DB thrusters
Run 1/2 mile
paralette work
22:36

5/20/08 OT

Three rounds of:
-1/2 mile run
-35 situps
-50 good mornings

26:18

5/21/08
off-hammys sore

5/22/08 On shift

CFWU*1
1 mile run
farmers walk
1/2 mile run
waiters walk
1/2 mile run
2+ lb medicine ball throw & catch
1/2 mile run
paralette work
1/2 mile run

29:25

5/23/08 @GP

CFWU*1
Overhead Squats
45*5
95*3
115*3
125*3
135*3
140*3
145*3
Three rounds of:
5 pullups
10 dips
15 situps

5/24/08 & 5/25/08
rest

5/26/08 OT

CFWU*1
30 minutes Elliptical trainer (L7/X7)
Tabata Run
Treadmill @12% incline, runs at 30 seconds more than 10K pace
8x:20 @ 10:00 per mile pace/:10 off
BRUTAL!!! CFE is the *****!

15 minutes rest, then
Modified 300
25 pushups
50 squats
50 horizontal jumps
50 lunges
50 DB presses with 20 lb DB
50 situps
25 pushups
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Old 05-28-2008, 04:24 PM   #4
Dave Coughlin
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Re: D.C.'s CF Log, including a return to multi-sport

5/28/08 On shift

CFWUx1

run .5 mile
farmers walk w/35 lb DBs
run .5 mile
waiters walk w/22 lb medicine ball
run .5 mile
fire hose pull & drag (25 ft LDH & 3" hose)
run .5 mile
home gym pullups-2 minutes (approx 30)
run .5 mile
25 situps, and then 2x:10 L-sits on paralettes
run .5 mile

41 minutes

Finally found a pullup-type device to use here at work. Temps got to about 90 degrees; however, I was able to get the whole crew to do the workout.
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Old 05-30-2008, 07:06 PM   #5
Dave Coughlin
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Re: D.C.'s CF Log, including a return to multi-sport

5/31/08



Took yesterday off-other job, and a suprise family visit.

CFWUx1(10)

Row 1000m
25 burpees
Row 750m
50 burpees
Row 500m
35 burpees

27 minutes.


I have discovered yet another of my weaknesses-burpees. Put 'em on the list.
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Old 06-03-2008, 04:42 PM   #6
Dave Coughlin
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Re: D.C.'s CF Log, including a return to multi-sport

6/1/08 off

6/2/08 @WW

Crossfit Total

Squat-back felt weaker than legs
45*8
135*5
185*3
225*1
275*1
315*1

Press-surprised at how quickly I fell off
45*8
95*5
135*3
165*1
185*F

Deadlift-first DL since 1993
135*8
225*1
275*1
315*F

CFT=315+165+275=755
Mildly dissappointing; however, I expect to improve greatly at the next CFT test.
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Old 06-03-2008, 04:47 PM   #7
Dave Coughlin
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Re: D.C.'s CF Log, including a return to multi-sport

6/3/08 On shift

Modified WOD from three days ago-only weights are 35# DBs
-I also suck at double unders, so I tried to squeeze in one very 5 reps

For time (not really, but I kept the rest to a minimum):

35# DB thrusters, 12 reps
50 single reps speedrope (plus random DUs)
35# DB thrusters, 8 reps
100 single reps speedrope (plus random DUs)
35# DB thrusters, 6reps
100 single reps speedrope (plus random DUs)
35# DB thrusters, 4reps
100 single reps speedrope (plus random DUs)
35# DB thrusters, 2 reps
100 single reps speedrope (plus random DUs)



15:38, not too bad.
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Old 06-06-2008, 02:43 PM   #8
Dave Coughlin
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Re: D.C.'s CF Log, including a return to multi-sport

6/4/08 @GP gym

AM
CFWU*1
Elliptical/stationary bike warmup 20 minutes

Tabata Run on Treadmill
8*:20/:10
12% incline, and set at 6.1 MPH

PM
CFWU*1
Rx WOD was 135lbs DB; my first set was with 115, but I dropped to 95 lbs to survive the set. 115 throughout for the next time.

115# DB Hang Clean Squat, 10 reps
50 GHD situps
95# DB Hang Clean Squat, 8 reps
40 GHD situps
95# DB Hang Clean Squat, 6 reps
30 GHD situps
95# DB Hang Clean Squat, 4 reps
20 GHD situps
95# DB Hang Clean Squat, 2reps
10 GHD situps

Final time-14:56


6/3/08
Rx rest day
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Old 06-06-2008, 05:07 PM   #9
Dave Coughlin
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Re: D.C.'s CF Log, including a return to multi-sport

6/6/08 On shift

Modified 'Cindy on Steroids'
15 pullups-no pullup bar @ station, so I used the Total Home Gym here at the station. 45 degrees from the ground, but my lats do get a good fry. Since we aren't allowed to build anything here for pullups (leased property, and landlords won't let us add anything).
30 pushups
45 squats

as many rounds as possible in 20 minutes

Completed 4 rounds; finished 5th set of pullups, and got 10 pushups in before finishing.
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Old 06-08-2008, 08:13 AM   #10
Dave Coughlin
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Re: D.C.'s CF Log, including a return to multi-sport

6/7/08 OT on shift

I was scheduled to do either back squats or Hang Snatches; however, my station doesn't have any Oly weight/bars. So we took two-25 foot lengths of 5" LDH, and put them together to drag about 100 feet or so, and back. I started out running with the hose, but I ended up taking power step, concentrating on explosion.

1/2 mile run
LDH hose pull, 100 feet and back
200m run
LDH hose pull, 100 feet and back
200m run
LDH hose pull, 100 feet and back
200m run
LDH hose pull, 100 feet and back
200m run
LDH hose pull, 100 feet and back
200m run, then 1/2 mile run.

Forgot to start watch!
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