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Brian Dolan 03-09-2009 02:30 PM

Brians restarting Crossfit thread...
Just started back into CF today, after about a 1 year absence in which I got married, moved twice, and had a baby boy! Its been a great time, but not so much as far as my fitness and weight goes.

I'm a Firefighter in South FLorida and its time for me to get fit once again:

Some Vital Stats as of today, March 9, 2009:

Height: 6'2
Weight: 270 (ugh)

Started with the CFWU, and some light stretching
Then I did a scaled "Cindy" as my WOD:

For 15 minutes:

5 Jumping Pullups
!0 Push Ups
15 Squats

Completed 9 full rounds and was starting my 10th at the buzzer. great workout, felt good to get back in the saddle....

Brian Dolan 03-10-2009 06:16 PM

3/10/09 Cross Fit Total
Knocked out the WOD while on shift today.

Started with a warmup and some stretching, then completed the CFT:

Back Squats: 225/ 275 / 315

Shoulder Press:115 / 135 / 155

Deadlift: 295 / Failed at 315 / 300

Feel OK about the numbers...

CFT Number was 790lbs.

Try to improve next time....

Brian Dolan 03-11-2009 08:02 PM

Re: 3/10/09 Cross Fit Total
OK, today 3/11/09 did a scaled WOD after a light warm-up including 500m Row, Pushups, Squats, and stretching.

5 Pullups (assisted)
10 Dips (assisted)
15 Situps

AMRAP I went for 25 minutes, completed 11 total rounds. The last 2 rounds, I literally couldn't do any more Sit Ups so I subbed Flutter Kicks.

I did a cool-down on the "Jacobs Ladder" for a couple of minutes. WHat a great piece of equipment, perfect for a sometime "Truckie" such as myself.


Brian Dolan 03-12-2009 02:58 PM

3/12/09 Wod
OK, todays WOD:

Light Warmup, walked around the lake, light calistenics and stretching

35lb Kettelbell Swings

Completed in 6:50. Really a LOT tougher than it sounded, I actually scaled down the #s after I started going. Burpees are harder than I remembered...

On shift tomorrow, I'll try to get a workout in, maybe hit the stairs in my gear.


Brian Dolan 03-14-2009 03:50 PM

3/13/09 Workout
On duty today, limited resources and unknown time to work out.

Did Warmup of Treadmill, Pushups, situps, Pulldowns, light stretching.

Then did the stairs at Station 1 (4 stories) full gear x 4
followed by a little bit of "crawling"

FIninshed up on the T-mill

OK workout, good sweat, but didn't kill my legs in case we had to do it "for real" later in the shift.

Looks like I'm going to rest til monday, watching Baby on Saturday, and Working for the folks on Suday.

Brian Dolan 03-16-2009 08:43 PM

3/16/2009 Wod
On shift today, busy, busy day but I managed to fit a workout in:

Started with WU and Stretch

5 Rounds:
7 115lb Hang Power Cleans
10 Rope Pulldowns

Finished with a 5 minute walk for cooldown. Forgot to get my time, but didn't screw around to much.

Happy St. Patricks Day!

Brian Dolan 03-17-2009 06:35 PM

Re: 3/16/2009 Wod
St. Patricks Day, 3/17/09 (Connors First)

Did a "Half-Murph" for the WOD:

Run 1/2 Mile
50 Pull-Downs
100 Pushups
150 Squats
"Run" 1/2 Mile

Completed in 39 Minutes. Not a great time, but thats why I'm doing it, to get better. Running sucks, had to scale Pullups down to PullDOWNS, but did the rest as written. I'm just glad I finished.

Hope everyone is having a great and safe St. Paddys Day.

Brian Dolan 03-20-2009 12:38 PM

Re: 3/16/2009 Wod
OK, took a couple of days off, had to go out of town for the day on 3/18, and yesterday felt like

Todays WOD 3/20/09

Did a good WU

Scaled Fran for time:
95 lb Thrusters
Assisted Pull ups

completed in slightly over 8 minutes, right at 8:25

Not great, and I plan for it to go down, but I finished in under 10 minutes which was my goal today.

Thanks for the encouragement and advice from everyone, and keep it up all!

Brian Dolan 03-21-2009 06:13 PM

Did a scaled WOD today:


DL 135x21
Run .25 mile
DL 135x15
Run .25 mile
DL 135x9
Run .25 mile

Completed in 18:15

Worked on Pull Ups afterwards

Brian Dolan 03-22-2009 04:31 PM

3/22/09 WOD Lynne
On duty today on Ladder 7...Trench Rescue Scenario/Evolution for 4 hours this morning

Afternoon did a modified "Lynne" WOD after a warmup

No Barbell here at Station 7, heaviest DBs 70lbs.

Did kneeling Pulldowns at 110 to sub for Pullups:

Round 1: 23 presses, 18 pull downs

Round 2: 15 9

Round 3: 10 14

Round 4: 7 13

Round 5: 8 9

Not as Rx, but a good workout nonetheless. One of these days may weight will decrease, and my strength increase enough so that they will align to the point where I can do pull ups. That is my immediate goal now.

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