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Old 03-23-2009, 07:59 AM   #1
Eric Simpson
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CFSB + CFE....Will they mix? Crash test dummy content inside....

Background:

Well Im back at it again. I graduated from the Fire Academy on Thursday and I can finally get back to training the way I want to! I dabbled in some of the Wod's when I could throughout the last 3 months.I also spent some time riding my roadbike on the trainer doing CFE wods on top of the CF wods and school related PT. The result? I went from 178lbs down to about 172lbs. Metcons are still good, but I want to gain some strength and improve my power output on the bike now however. So this is what Im going to do:

Routine:

Ericís CFSB Routine:

Monday: ME Back Squats (3x5) + High Rep Bench + Metcon

Tuesday: ME Dead lifts (3x3)+ High rep dead lifts (Single Set) + Metcon

Wednesday: Rest/ Recovery Ride (Less than an hour)

Thursday: ME Bench (3x5) + 20-30min Metcon (CFE TEMPO)

Friday: High rep back squats (Single Set) + Metcon

Saturday: ME Press (5x5) + high rep press (Triple) + metcon / (CFE INTERVAL)

Sunday: Rest/ Group Ride

I know this program is somewhat hacked up, but I think it will work. I work 24hr shifts at the Hall so I may have to juggle the schedule accordingly. I also plan on Crit racing and doing some local mountainbike races. The scheduele will also get juggles to fit these in.

Nutrition/Recovery:

Im going to eat alot and rest alot. On days when I do two adays, Caloric intake will be upwards of 4000cals. Normal Training days will be 3000ish. I will adjust accordingly based on my recovery and how I feel. Ive been doing CF and training for a while and I have a good idea of when my body is recovering and when its not.

Goals:

300lb + Back Squat by the end of the Year

2x BW Deadlift by the end of the Year.

Have fun and enjoy my new career!


Where Im at:

Im into my third week of the CFSB routine. Ive been doing two CFE workouts a week and a couple on LISS rides on the bike to get my legs back. Recovery has been good, Ive gotten leaner and I feel stronger! Ive also developed a wonderfull relationship with Ice Cream once again. Gota love getting the calories in


So here we go. Pop on in if your interested and post up any constructive criticism you may have! Ill post a couple pics of my grad from Thursday so you can put a face to the name/journal. Ill also post some food porn here and there and some body comp pics as it changes. Time to let her rip!
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Old 03-23-2009, 08:11 AM   #2
Eric Simpson
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....



ME Squat/HR Bench


10 min spin to warm up

Crosfit Warm up (3x):

15 Overhead Airsquats with 20lb Bar
15 sec alternating Samson Stretch
20 Dips
12 Pull Ups
15 Back Extensions
20 Situps

ME Squat:

Warm up: 95/135/x 8 185/205 x5

Work:
1. 220x5
2. 225x5
3. 235x5

Max Rep Bench:

Warm up: 95/135/x 8

Work:
1. 145x18
2. 145x13
3. 145x12

Metcon:

100 45lb Thrusters
50 Burpees
50 24" Box Jumps

Time: 9:43

Ab Circuit:

Hanging Leg Raise
Side Plank Hip Thrust
25lb V-ups

15 Reps each/3 sets/1 min rest between sets

Calf Raises:

185lbs x10 reps x 3 sets

20 min spin afterwards for a cooldown.

Overall

Awesome session today. Squats were solid. Great depth and hip activation. Weight is down to 169lbs but my legs have grown considerably in the last 3 weeks on top of getting much stronger. Things are getting dialed in and Im pumped.


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Old 03-23-2009, 08:17 AM   #3
Eric Simpson
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....

Yesterday:



CFE 12min TT

20min spin to warm up. Misc pedaling drills.

12min TT. HR was around 175bpm. Covered 6.6kms on my fluid trainer.

3min cool down.

20min Tempo around 155-160bpm. Did some out of the saddle work mimicing some climbs as well.

5min cool down.


Overall

Good little spin session. Legs felt solid after yesterdays 90/90 x 6 interval ladder. Need the warm weather to hurry its A$$ up so I can ride outdoors and practice some Crit stuff (Cornering mainly).

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Old 03-23-2009, 08:24 AM   #4
Eric Simpson
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....

And because everyone loves pics!

Grad day:

http://img.photobucket.com/albums/v1...r/DSCN1556.jpg

I even made it on to TV lol:

http://img.photobucket.com/albums/v1...N1563-Copy.jpg

RIT training:

http://img.photobucket.com/albums/v1...EricLadder.jpg

Car fires:

http://img.photobucket.com/albums/v1...03984_6586.jpg

My new whip:

http://img.photobucket.com/albums/v1...attachment.jpg
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Old 03-24-2009, 07:25 AM   #5
Eric Simpson
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....



ME Deadlift


10 min spin to warm up

Crosfit Warm up (3x):

15 Overhead Airsquats with 20lb Bar
15 sec alternating Samson Stretch
20 Dips
5 Pull Ups (BW + 10lbs. Deadhang. 4 sets)
15 Back Extensions (+ 25lb Plate)
15 Decline Situps

ME Deadlift:

Warm up: 135/185/x 10 205/225 x5

Work:
1. 275x3
2. 280x3
3. 285x3

Max Rep Deadlift:

1. 185x20 (Too light, will up to 205 next week)

Metcon:

1000m Row
50 Double Unders
50 95lb Hang and Clean
50 40lb Single Arm Overhead Lunges (25 L/R)
50 Double Unders

Time: 17:20

15 min spin afterwards for a cooldown.

Overall

This workout was KILLER! The deadlifts went well and 285 felt solid. I have a feeling 300lbs x 3 will be on the plate next week no problem.

What wasnt so solid was the metcon. My heart was screaming after the row and first set of double unders. Then came the Hang Power Cleans. My forearms were on fire after the first 20! I really focused on snaping my hips to get the wieght up but this part ate up soooo much time. The last set of double unders were awesome. Strung about 40 together in a row which was suprising considering the amount of fatigue setting in.

Going to foam roll quite a bit today and maybe get a massage. Left hip flexor is tight and need some love! Cheers.


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Old 03-24-2009, 08:31 AM   #6
James Compora
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....

congrats on graduation, i just got on a paid on call department, will be following this log
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Old 03-24-2009, 10:11 AM   #7
Dave Coughlin
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....

You had me at your title page-I'm looking to get in a few triathlons this summer (sprint oly and 70.3 distances) after the CF Games quals next month. I am also taking a long, hard look at the CFSB programming, but I didn't want to mix with CFE. Thanks for being the test bunny on this one.

Also, congrats on making it out of the academy....that one Chief in your grad pic has got some SERIOUS bling on his jacket (the guy on the right in the chair). Nice Bronto BTW, pretty sweet piece of apparatus for you to fall into for your first assignment? How big is it?
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Old 03-24-2009, 10:54 AM   #8
Eric Simpson
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....

Quote:
Originally Posted by Dave Coughlin View Post
You had me at your title page-I'm looking to get in a few triathlons this summer (sprint oly and 70.3 distances) after the CF Games quals next month. I am also taking a long, hard look at the CFSB programming, but I didn't want to mix with CFE. Thanks for being the test bunny on this one.

Also, congrats on making it out of the academy....that one Chief in your grad pic has got some SERIOUS bling on his jacket (the guy on the right in the chair). Nice Bronto BTW, pretty sweet piece of apparatus for you to fall into for your first assignment? How big is it?

The guy on the right is Lincoln Alexander, the honorary Fire Chief for Toronto Fire.

Little tidbit on the Bronto:

wfs:

http://www.torontofire.org/gallery/2...783_5zb4h-A-LB

"Tower 114 - 2006 E-One/Bronto 114' Rearmount 2000 gpm - 2,141 runs in 2008 (4th busiest aerial/platform/tower)"

Im really excitied about starting on the Bronto! I still have to do alot of training on it but that will come shortly I assume. My first shift is on Friday and Im nervous as hell. Im at a really good hall with another Pumper, Air light truck and DC's car.

I hope the programs run well in conjuction. I may ditch the front squats on Fridays if Im doing any racing or long rides on the weekends. I with the Volume ill be getting from the CFE wods and the strength stuff with the ME squats, Im sure my legs will grow and get stronger. Recovering is going to be the only issue!
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Old 03-24-2009, 10:55 AM   #9
Eric Simpson
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....

Btw, Ill be following both of your guys blogs as well now. Thanks for stopping in
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Old 03-25-2009, 06:30 AM   #10
Eric Simpson
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Re: CFSB + CFE....Will they mix? Crash test dummy content inside....

Triple post....whaa hapened?

Last edited by Eric Simpson : 03-25-2009 at 06:35 AM.
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