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Search: Posts Made By: Craig Uchimura
Forum: Workout Logs 01-23-2014, 12:56 AM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

1/19/14
1st Shift
RKong's KB circuit
6 rds
2 hand swing, 53#, 10 reps
double KB snatch, 24#, 10 reps
1 hand swing, 44#, 5/5 reps
1 hand snatch, 35#, 5/5 reps

1/21/14
Forum: Workout Logs 01-02-2014, 11:32 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

1/1/14
1st Shift
The Bear
95, 105, 115, 125, 135 (only 3 cycles with 135)
Forum: Workout Logs 12-24-2013, 08:05 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

12/23/13
1st Shift

Back at it after a rib injury.
Tabata Something Else
Pull ups w/bands
Push ups
Sit ups
VersaClimber
Forum: Workout Logs 11-21-2013, 12:57 AM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

11/17/13

Fight Gone Bad - 3 rds

11/19/13

Tried to see how many swings I could get in 20 mins with the 70#
235 swings
Forum: Workout Logs 10-28-2013, 12:08 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

Past few shifts have been a blur but here are some of the WODs

5 rds for time, with 53 lb KB, 2 handed Russian swings
10 swings
2 bar dips
15 swings
3 dips
25 swings
4 dips
50 swings
Forum: Workout Logs 10-13-2013, 08:24 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

10/12/13 1st Shift

3 rds
Sled pull, 180 lbs - 60 ft. Pull backwards - 60 ft
Keg clean and press - 10 reps
Tire flip, 120 ft
Blob carry, 120 ft
Farmer's walk, 100 lbs each hand - 120 ft

HN joined...
Forum: Workout Logs 09-27-2013, 04:56 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

9/26/13

AM WOD
Auto extrication drill with TW40/2
4.5 hrs

PM WOD
power cleans
worked up to a few singles at 205
Forum: Workout Logs 09-25-2013, 11:07 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

9/24/13 1st Shift

21-15-9
HSPU
Ring Dips
Push ups

CU - 9:58 HSPU with 1 ft on bar
KK stopped due to alarm
HN not sure of time but made it through with modifications.
Forum: Workout Logs 09-18-2013, 09:17 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

9/17/13 2nd Shift

CU rested due to old age.

KK and HN carried on and did
5 rds for time
OH lunge with 45 lb bar, 60 ft
21 Burpees

Both took around 22 mins
Forum: Workout Logs 09-16-2013, 01:07 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

9/15/13 1st Shift

Whittman
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jump, 24"

KK 34
CU 25:36
Forum: Workout Logs 09-11-2013, 12:29 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

9/10/13 3rd Shift

HN did the 'Skinny Legs Cure' WOD
4 sets - start at 95 and work wt up each set
6/6/6 transition from one to the next
front squat
narrow back squat
wide back squat

3 sets
Forum: Workout Logs 09-08-2013, 08:29 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

9/6/13 1st Shift

Some cardio and agility ladder drills.

9/8/13 2nd Shift

Viking Warriror Conditioning
6 rep tempo
40 kg KB
20 rds
Forum: Workout Logs 09-02-2013, 11:32 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

8/30/13 2nd Shift
Squats and DL

9/1/13
Hotshot 19
6 rds
30 squats
19 power cleans, 135 lbs
7 strict pull ups
run 400 m
Forum: Workout Logs 08-29-2013, 07:44 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

8/28/13
1st Shift

Following along with KK doing his 5/3/1 3 month program
DL day

Followed up with some squat variations. Using dip belt and some Zercher squats.
Forum: Workout Logs 08-20-2013, 08:05 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

8/19/13
1st Shift

KK and CU joined by Aaron Aiu (vol. recall)

did Elizabeth - 21-15-9 cleans and ring dips
AA @ 115 lbs half squat cleans turned into power cleans. 7:3something
KK @ 115 lbs squat...
Forum: Workout Logs 08-15-2013, 06:48 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

8/14/13 3rd Shift

Reverse Filthy Fifties
weird, it felt easier since the order of exercises were reversed but time was a little slower than the normal version.

50 reps of
double...
Forum: Workout Logs 08-13-2013, 07:45 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

Yup, salt is good, salt is no good, some salt is okay.
Paleo is the way to go, paleo is not the way to go.
Gluten free for less inflammation, just saw on Dr. Oz today that some gluten even for gluten...
Forum: Workout Logs 08-09-2013, 06:57 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

8/5/13

FGB with VersaClimber

Wow that sucked more than I remember.
Forum: Workout Logs 08-04-2013, 10:55 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

8/3/13

2nd Shift
with 95#
8 reps thrusters
OH walk 60'
thrusters
OH walk
hang squat clean
front rack walk
Forum: Workout Logs 08-02-2013, 12:58 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

8/1/13

Yup, getting old makes you evaluate the training methods. RYouth came by the station with E1 yesterday and mentioned the same thing we've all seem to realize. The effort in keeping max...
Forum: Workout Logs 07-28-2013, 10:25 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

7/25/13
2nd Shift
5/3/1 DL day

7/27/13
3rd Shift
Linda 'Lite'
KK and HN first time doing Linda so I had to calculate weights so that everyone could go back to back and not switch weight and still...
Forum: Workout Logs 07-25-2013, 12:38 AM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

Welcome back to the message board LT. I've been on VCF and just got back last cycle but in my absence, the guys have been following the 5/3/1 program. Blackironbeast.com has various variations and...
Forum: Workout Logs 06-23-2013, 12:50 AM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

3rd Shift

MM working shift exchange for KK

Card PT
Times ranged from 47 to 77 mins
Forum: Workout Logs 06-20-2013, 06:17 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

2nd Shift

HN and CU perform The Bear Complex
power clean / front squat / push press / back squat / push press x 7
Bar can not rest on ground. Only touch and go for power clean.
5...
Forum: Workout Logs 06-18-2013, 05:20 PM
Replies: 1,786
Views: 259,388
Posted By Craig Uchimura
Re: Honolulu Fire Department

1st Shift

Just HN and myself
Viking Warrior Conditioning 15/15, 7 rep count

HN stopped at 30
CU felt pretty good but HN looked lonely sitting on the side so I stopped at 40

Legendary Abs Level 4
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