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Old 02-05-2010, 02:24 PM   #21
David Orr
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Re: Old man Dave firefighter combat challenge

Fred: Will give your suggestion a try on the attempt. I need to run from the hose pull to the dummy which will save a little. I do throw the dummy up before I lift. Anything to shave a couple of seconds! Thanks again. Hope your training is going well.

Warm up:
200 meter run (all runs on treadmill)
50 jumping jacks
30 squats
150 single unders

Progressive warmups with #135/45. 185/50, squats and kettlebell swings

For time:

15 reps squats #225
15 reps kb swing #60
400 meter run

12 reps squat #225
12 reps kb swing #60
400 meter run

9 reps squat #225
9 reps kb swing #60
400 meter run

16:01

That sucked, but in a good way! Next time will go for 21,15,9.
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Old 02-06-2010, 11:30 PM   #22
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Re: Old man Dave firefighter combat challenge

Short one today.

SCBA mask, #30 vest

3 rounds

6 floors stairmaster level 10
20 jumping jacks
20 squats
20 ring pushups
1 minute heavybag all out
20 sit ups

Harder than I thought
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Old 02-07-2010, 08:03 PM   #23
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Re: Old man Dave firefighter combat challenge

Warm up:
3 rounds
40 jumping jacks
30 squats
20 back extensions
100 single unders
30 sit ups

"Fran"
21/15/9 reps

thrusters #95
Pullups

7:11

Far from my PR, but did my best today. Thrusters were tough, pullups unbroken, easy.
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Old 02-09-2010, 08:11 PM   #24
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Re: Old man Dave firefighter combat challenge

Yesterday was a rest day.

Warm up:

400 meters stairmaster level 12
50 jumping jacks
100 single unders
30 squats

For time:

15 deadlifts #135
12 hang cleans #135
9 push press #135
6 front squats #135

3 rounds + 15 deadlifts

19:20

WOD called "Battleground", goal is to get 5 rounds in 20 minutes. Not even close, but it's a good one!
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Old 02-09-2010, 11:21 PM   #25
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Re: Old man Dave firefighter combat challenge

At work:

Rigged rope from the top of the maintenance platform handrail. About 50'. Used #32 wheel chock for weight. Six pulls to the platform. Working on technique, not timed, but quick as I could.
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Old 02-10-2010, 07:49 AM   #26
Frederick Gokey
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Re: Old man Dave firefighter combat challenge

Dave,
thanx for the encouragement, your an inspiration, good idea with the rope pulls, have a safe trip.
stay safe brother!!
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Old 02-10-2010, 11:24 PM   #27
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Re: Old man Dave firefighter combat challenge

Thanks Fred!

5 rounds:

7 floors stairmaster level 14
30 jumping jacks
20 squats
100 single unders
10 ring pushups
10 dead hang pullups
20 situps
1 minute shadow boxing

26:29
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Old 02-11-2010, 11:47 PM   #28
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Re: Old man Dave firefighter combat challenge

Warm up;
400 meters stairmaster level 12
50 jumping jacks
100 single unders
15 step up/ squats 14" step

For time:

2 rounds:

15 reps stiff leg deadlifts #135
15 reps #135 incline barbell press
15 reps #30 db curls

2 rounds:

12 reps stiff leg deadlifts #155
12 reps incline barbell press #185
12 reps #35 dumbell curls

2 rounds:

9 reps stiff leg deadlifts #175
9 reps incline barbell press #205
9 reps #40 dumbell curls

19:41
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Old 02-14-2010, 11:05 PM   #29
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Re: Old man Dave firefighter combat challenge

Warm up:

Stair mill 10 floors
50 jumping jacks
30 squats

5 rounds

5 reps #225 deadlift
8 reps #115 hang squat clean
12 pullups

15:50

Figured this would be easy since I'm training at sea level. (normally train at 5600 ft elevation). Realized this stuff is never really easy....
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Old 02-17-2010, 04:22 PM   #30
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Re: Old man Dave firefighter combat challenge

Warm up: SCBA mask on
400 meters stairmaster level 11
50 jumping jacks
200 single unders
50 squats

Mask off

For time:

15 reps deadlift #275
12 one arm thrusters #50 db. (12 reps each hand)
9 burpees

12 reps deadlift #275
9 one arm thrusters #50 db
15 burpees

9 reps deadlift #275
15 one arm thrusters #50 db
12 burpees

14:55

That sucked!
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