Honolulu Fire Department

[Marc Hino]

Craig, I like that modification to the burpee/wallball WOD - next level would be to make it 1 Muslce up/2 Burpees/ 3 Wallballs - something to think about!

Mon (day off)
WOD @ CFO

5 Rounds for time:
25 KB Swings 24Kg
25 Situps
50 Double Unders

12:29 - Near sprinting through this made it a decent lung burner, but really wore out my grip more than anything else. Oh, and it hurt my abs pretty good too.

1st Shift
Wendler Day 2
3x5 Shoulder press & Deadlift. Slightly heavier weights, same number of reps on the last sets as the last cycle, feeling good. Assistance work was weighted pull-ups and bar dips, good mornings, and strict toes to bar.

Wed (day off)
WOD @ CFO

"Randy"
For time:
75 Power snatches, 75#

7:18 - First time doing this one, not quite what I expected. Tore some skin on my thumb and ring finger which - at least mentally - slowed me down a bit. Note to self: make sure to tape up thumbs and fingers when doing super high rep oly lifts.

2nd Shift
For time:
30 Hand Release Pushups
Row 500M
15 Clean & Jerks 135#
Run 800M
15 Clean & Jerks
Row 500M
30 HRPU

Times ranges from about 16 - 22 min. Tougher than it looks, but fun as always.

[Marc Hino]

Fri (Day off)
Active Rest Day: Daddy day care

3rd Shift
Wendler Day 3
3x3 Bench Press & Back Squat. Again, about 5 lbs. more on the bar across the board, same number of reps on the last sets. Slow but steady gains, I'll take it! Assistance work included weighted pull-ups, plyo pushups, and good mornings.

Rested about 10 min., then

4 Rounds Tabatas:
Med ball cleans 20#
Double Unders
KB Swings 16Kg
Butterfly Situps

Sun (Day off)
WOD @ CFO

EMOM 5:
3 Power Cleans 135#
10 Pushups

Rest 2 min., then

For time:
10 Power Snatches 95#, 2 Box Jumps 24"
9 PS, 4 BJ
8 PS, 6 BJ
7 PS, 8 BJ
... all the way until...
1 PS, 20 BJ

9:22 - Really fun, great couplet. Surprisingly the power snatches went much smoother than anticipated, but the box jumps really sucked the wind out of me. Reminds me of a similar WOD I did about a year ago, but was such a great couplet that it's still stuck in my head:

For time:
10,9,8,7...down to 1
Power Snatches 95#
Burpee Pullups

You guys should definitely try this one. Shoot for sub 10 min., and have fun!

[Craig Uchimura]

1st Shift

7 rds for time
1 rope ascent
10 wallball
15 kb swings, 53 lb
20 double unders / 100 singles (had to penalize them for not trying double unders)

Times ranged from 19:59 - 21:29

[Craig Uchimura]

2nd Shift

Body needed some rest so I slacked off.

DM and PT did the 7 rounder since they missed it last shift. Times were 27 and 34 mins.

SD and DI did an 8 rd mix of stuff like burpees, dl, toes to bar, box jump, ghd, etc. Didn't look fun.

Looking at starting up 5/3/1 again next cycle. After another birthday wod.

[Craig Uchimura]

3rd Shift

Tabata Something Else
Pull ups
Push ups
Sit ups
Squats

Scored total reps and lowest reps per rd. Heh, heh, I played the 'game' and kept my rep range manageable so I could keep the numbers higher rather than hitting the wall. The guys were wondering why I kept stopping a few seconds prior to the end of the 20 sec round. Not the way the workout us supposed to be done but had to outscore the young guy.

[Marc Hino]

Yup Craig, gotta keep those young 'uns in check!

Monday
WOD @ CFO

3 Rounds for time:
7 Overhead squats 135#
14 Burpees
21 Situps
14 Medball Cleans 20#
21 Situps

10:28 - Really good mix of movements in this one, a fun challenge!

Tuesday
Rest Day

Wednesday
WOD @ CFO
"Fat" Tabatas (4 Rounds, 40 sec. work / 20 sec. rest)
Front squat 95#
HSPU
L-Pullups
WB Situps (20# ball to 4' target)

187 Total reps. Another great mix of movements. Very deceiving how much holding a good rack for the front squats taxes your shoulders and midline stabilization, you don't realize it until you start really sucking at all the other movements.

Thursday (1st Shift)
Wendler Day 4
3x3 Shoulder press & Deadlift. Slow but steady progress, solid number of reps on the last sets with a little more weight across the board. Assistance work was weighted pull-ups and dips, good mornings, and GHD sit-ups.

Friday
WOD @ CFO

Open WOD 12.1
AMRAP in 7 minutes:
Burpees (must touch 6" above max reach at top)

128 reps - My goal was 120, so I'm pretty stoked with this. This is probably going to be my best result throughout the Open, because once they introduce anything moderately heavy I'm screwed. But for now, I'll take it!

Saturday
Took VCF to do the Swamp Romp - super fun! 5 miles of dirt, sand, mud, mud, and more mud. It was a great way to stay active and play outdoors!

Sunday
Rest Day

[Craig Uchimura]

1st Shift

DI's BDay WOD
Buy in - 42 toes thru rings
- Short rest -
for time
42 double unders
42 KB swings, 70 lb
42 burpees
42 GHD wallball, 11 lb
42 burpees
42 KB swings
42 double unders
time stops
Cash out - Prowler suicides x 2. 1st rd push/push, 2nd rd push/pull

Times ranged from 18~33 mins. Birthday boy and young'uns participated in Prowler suicides. Older fellas opted out. SdP made a special appearance and did the 'man weights' (and may have beaten some guy's times)

Working on the video...

[Marc Hino]

That looks like a brutal Bday WOD, looking forward to video!

Monday (3rd Shift)

For time:
10 HSPU
20 Calories on Rower
30 Burpees
40 KB Swings 24Kg
50 Knees to Elbows
100 foot Overhead Walking lunge w/ 45# plate
400M Run

12:45, SM 15:50. Fun little chipper, K2E were by far the hardest part.

Tuesday
WOD @ CFO

EMOM for 15 minutes:
5 Wallballs 20#
5 Power Cleans 135#/ 5 Ring Dips
(alternating: odd minutes = power cleans, even minutes = ring dips)

Good interval work, could've gone a couple more reps at each exercise per minute to make it really challenging.

Wednesday
WOD @ CFO

For time:
800M Run
50 Thrusters 45# (empty bar)
40 Calories on Rower
30 Hip Extensions (on GHD machine)
20 HSPU
10 Deadlifts 275# (RX was 315#)
800M Run

17:35 - I must be psychic or something, because this looks a lot like the chipper I programmed at the station on Monday! Went 275# for the DL because although I probably could have done 315#, after everything else I had to get through to get to that point, I knew I'd be pretty smoked. Didn't want to risk straining my back, plus I am just a weak ***.

Thursday
Rest Day

Friday
WOD @ CFO

Open WOD 12.2

Proceed through the following sequence, completing as many reps as possible in 10 minutes:
30 Snatches 75#
30 Snatches 135#
30 Snatches 165#
Max reps Snatches 210#

42 Reps (30@75#, 12@135#) - a pretty sorry showing, but it is what it is. I have never actually done 135# snatches in a WOD before, and my max snatch is a paltry 160#, so I'll take it. Shoots - a year ago, I couldn't even squat snatch 135#! It wasn't muscle failure that did me in, my technique just went to crap really fast. Guess I have one more thing to add to my short "to do" list: snatch, Snatch, SNATCH!

[Craig Uchimura]

2nd Shift

Yeah it was pretty bad, vids are posted on youtube. http://www.youtube.com/user/waikelefire?feature=mhee

Due to the young guy's whining about DOMS, and our truck being out of service until 1800. We actually just passed on the workout.

Marc, does the 12.2 wod with snatches end if you miss one? May try it tomorrow depending on how my shoulders feel.

[Marc Hino]

Craig - regarding WOD 12.2: if you miss an attempt, you can keep trying as long as you haven't run out of time (10 minute time cap). Every good rep counts toward your score, and you need to complete 30 good reps at each weight before moving on tho the next. Power or squat, it doesn't matter, as long as the weight starts on the ground and ends locked out overhead in one motion (press-outs count too!). You can view the standards and a WOD demo at http://games.crossfit.com/workouts/the-open?#tabs-2

You should totally give it a shot, I think you'll do well at this one. Just make sure to warm up and mobilize your shoulders VERY well first. Check out these tips:
http://www.mobilitywod.com/2012/03/o...mechanics.html
http://www.youtube.com/watch?feature...&v=XXKyndznBsM

Most guys I know were making to 60 or even into the low 60's, only a handful I know were able to do several reps at 165#. Good luck!