MT. View Fire workouts

Randy Nelson · 07-24-2006, 01:25 PM

A small group of B-shifters started doing crossfit at a local H.S. track in April. When it all started there were 4 of us, now we have 7 B-shifters, 2-3 from the other shifts and 1-2 from another Dept. I would like to start posting our group WODs and see if I can get our group to grow and to reach out to other Dept. in the area (CO.)

First, a little more about us. We workout during our 4 day, at the Niwot H.S. track, it's a 1/4 mile track with field goal posts that we can use for pullups. The coaches all know us and they are letting us use this thing (I have no idea what it is) for dips.

We currently have the following equipment:
Kettlebells-
1.5 pood- 3
1 pood- 3
0.5 pood- 3

24 inch box big enough for two people at once
One set of rings
one 20 lb. wall ball

The following on order, to be built or to be ordered soon:
3 sets of 25 lb bumpers (ordered)
2 OLY bars?
1 set of rings (ordered)
another 24 inch box (Robby?)
another 20 lb wall ball. (Joe?)

Every thing is individually owned. We don't recive any money from the Dept. for equipment.

Mostly everyone has switched to "Crossfit" type workouts, on duty people do the WOD, make something up or work slower big lifts, lots of rest. (Grace has become a favorit for most) Our group workouts tend to more conditioning.

Randy Nelson · 07-24-2006, 01:30 PM

Thursday, July 20th (Our 25th group workout)

5 Rounds for time:

Run 400 meters
25 Push ups
100 meter Farmers Carry- 2x1.5 pood KBs
25 Push ups
25 Dead lifts- 2x1.5 pood KBs

2 regulars and one new guy (hope he comes back)

Randy Nelson · 07-24-2006, 01:35 PM

Sunday, July 23rd

5 Rounds for time:

Run 400 meters
21 Swings
KB Military Press 5/arm
KB Squats x 11

4 regulars

Randy Nelson · 07-25-2006, 12:26 PM

Yesterday we recived the 3 pairs of 25lb. bumper plates. Brett will try to go get us some OLY bars today. We got the money for this equipment by doing a gutter job (Brett's side job) and using the profits towards equipment.

Coming soon.... Fran!

Randy Nelson · 07-25-2006, 01:39 PM

Tuesday, July 25
(slummin' at Boulder Rural Fire)

KB Fran (2x 1 pood)

I did it in 8:45, Mike C. smoked me!
I think I got another new guy for the group, hope to see him at the track this week end!

Jonathan McMahan · 07-29-2006, 06:18 PM

do you have a tire shop close? get a truck tire (preferably a wide one from a cement truck) and cut a slit in it with your k 1200. run a oos piece of 1 3/4 thru it several times and couple together till you have a 15 foot loop. ( the hole you cut in the tread will keep from wearing the hose out). drag this around fire station lot or your place of choice. do you have a sledge hammer? now you can hit the tire. get a donated telephone pole to carry around (also good for team building). get a keg, put water in it to lift. make sandbags. this is a full time passion for me on my days off to create things to abuse people with at the station. i am helping fix our fire station 1 person at a time. we do the same workouts on and off duty and its amazing how many people will participate with peer pressure.

Randy Nelson · 07-30-2006, 07:42 AM

Saturday, July 29

5 rounds for time:
Run 200 meters
95 lb Thrusters- 9
Run 200 meters
Pull ups- 9

4 regulars

Randy Nelson · 07-30-2006, 08:53 AM

Jonathan,
Thanks for the post, we've been talking about the tire and the telephone post for a bit. Now we're going to have to do it, to keep up with you guys.

Randy Nelson · 07-30-2006, 12:54 PM

Sunday, July 30

3 rounds for time:
Run 400 meters
35 box lumps
35 push ups

? # of regulars, Brett hosted at the track.
I had to do it at work.

(Message edited by randy_nelson on July 30, 2006)

Randy Nelson · 08-01-2006, 07:03 AM

Monday, July 31

For time:
Run 400 meters
50 Swings- 1.5 pood
30 Pull ups
Run 800 meters
30 Pull ups
50 Swings- 1.5 pood
Run 400 meters

4 regulars, 1 guest

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07-24-2006, 01:25 PM	#1
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	A small group of B-shifters started doing crossfit at a local H.S. track in April. When it all started there were 4 of us, now we have 7 B-shifters, 2-3 from the other shifts and 1-2 from another Dept. I would like to start posting our group WODs and see if I can get our group to grow and to reach out to other Dept. in the area (CO.) First, a little more about us. We workout during our 4 day, at the Niwot H.S. track, it's a 1/4 mile track with field goal posts that we can use for pullups. The coaches all know us and they are letting us use this thing (I have no idea what it is) for dips. We currently have the following equipment: Kettlebells- 1.5 pood- 3 1 pood- 3 0.5 pood- 3 24 inch box big enough for two people at once One set of rings one 20 lb. wall ball The following on order, to be built or to be ordered soon: 3 sets of 25 lb bumpers (ordered) 2 OLY bars? 1 set of rings (ordered) another 24 inch box (Robby?) another 20 lb wall ball. (Joe?) Every thing is individually owned. We don't recive any money from the Dept. for equipment. Mostly everyone has switched to "Crossfit" type workouts, on duty people do the WOD, make something up or work slower big lifts, lots of rest. (Grace has become a favorit for most) Our group workouts tend to more conditioning.

07-24-2006, 01:30 PM	#2
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Thursday, July 20th (Our 25th group workout) 5 Rounds for time: Run 400 meters 25 Push ups 100 meter Farmers Carry- 2x1.5 pood KBs 25 Push ups 25 Dead lifts- 2x1.5 pood KBs 2 regulars and one new guy (hope he comes back)

07-24-2006, 01:35 PM	#3
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Sunday, July 23rd 5 Rounds for time: Run 400 meters 21 Swings KB Military Press 5/arm KB Squats x 11 4 regulars

07-25-2006, 12:26 PM	#4
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Yesterday we recived the 3 pairs of 25lb. bumper plates. Brett will try to go get us some OLY bars today. We got the money for this equipment by doing a gutter job (Brett's side job) and using the profits towards equipment. Coming soon.... Fran!

07-25-2006, 01:39 PM	#5
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Tuesday, July 25 (slummin' at Boulder Rural Fire) KB Fran (2x 1 pood) I did it in 8:45, Mike C. smoked me! I think I got another new guy for the group, hope to see him at the track this week end!

07-29-2006, 06:18 PM	#6
Jonathan McMahan Member Profile: Join Date: Jul 2006 Location: tucson arizona Posts: 24	do you have a tire shop close? get a truck tire (preferably a wide one from a cement truck) and cut a slit in it with your k 1200. run a oos piece of 1 3/4 thru it several times and couple together till you have a 15 foot loop. ( the hole you cut in the tread will keep from wearing the hose out). drag this around fire station lot or your place of choice. do you have a sledge hammer? now you can hit the tire. get a donated telephone pole to carry around (also good for team building). get a keg, put water in it to lift. make sandbags. this is a full time passion for me on my days off to create things to abuse people with at the station. i am helping fix our fire station 1 person at a time. we do the same workouts on and off duty and its amazing how many people will participate with peer pressure.

07-30-2006, 07:42 AM	#7
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Saturday, July 29 5 rounds for time: Run 200 meters 95 lb Thrusters- 9 Run 200 meters Pull ups- 9 4 regulars

07-30-2006, 08:53 AM	#8
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Jonathan, Thanks for the post, we've been talking about the tire and the telephone post for a bit. Now we're going to have to do it, to keep up with you guys.

07-30-2006, 12:54 PM	#9
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Sunday, July 30 3 rounds for time: Run 400 meters 35 box lumps 35 push ups ? # of regulars, Brett hosted at the track. I had to do it at work. (Message edited by randy_nelson on July 30, 2006)

08-01-2006, 07:03 AM	#10
Randy Nelson Member Profile: Join Date: Mar 2005 Location: longmont CO Posts: 96	Monday, July 31 For time: Run 400 meters 50 Swings- 1.5 pood 30 Pull ups Run 800 meters 30 Pull ups 50 Swings- 1.5 pood Run 400 meters 4 regulars, 1 guest