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Old 01-19-2010, 12:00 AM   #1
David Orr
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Old man Dave firefighter combat challenge

First posting under this thread. We are a team out of North Eastern Nevada. We are part of a company fire brigade at Newmont Gold. This will be our first year, nervous but with high hopes.

This thread will catalogue my training leading up to the big day. By the way, at 58, I am the oldest guy on the team. Been doing crossfit since 2006. The mindset will certainly help going into this. Anyone else on this road feel free to join in.

Dave
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Old 01-19-2010, 07:17 PM   #2
David Orr
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Re: Old man Dave firefighter combat challenge

Here we go.

800 meters stairmaster level 11
50 jumping jacks
300 single unders

Then;

15-12-9 reps of

thrusters 40# db. 15 reps each hand
15 burpee pullups
thrusters 40#. 12 reps each hand
12 burpee pullups
thrusters 40# db. 9 reps each hand
9 burpee pullups

19:50 total time
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Old 01-20-2010, 06:55 PM   #3
Dave Coughlin
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Re: Old man Dave firefighter combat challenge

Congrats on taking the Challenge, David! I am a FF down here in Orlando, and I plan on competing in the Combat Challenge in May. I've done it a couple years ago, and it is tough! I recommend lots of pullups, and lots of workouts wearing a weight vest/airpack. PM me for any other questions.
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Old 01-20-2010, 09:59 PM   #4
David Orr
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Re: Old man Dave firefighter combat challenge

Playing in a racquetball league so today was game day. 4 games 1 hr.

While it doesn't exactly fit, it does require some things needed here. Speed strength, explosive movement, endurance, balance and coordination. And its fun besides.

Back to business in the morning.

Dave: thanks for the info. Will be in touch.
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Old 01-21-2010, 05:55 AM   #5
David Orr
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Re: Old man Dave firefighter combat challenge

SCBA mask on full workout (off air)

400 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats

"Heavy Angie"

100 pullups
100 reps #135 bench press
100 situps #25 plate
100 reps #135 squat

39:49 beginning to end

First time for this workout with the mask. OK until squats. Had to take my time with them 20 reps first set, then 10's the rest of the way. Rested for 10slow 10 count. Didn't pull the mask until I was done.
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Old 01-22-2010, 10:45 AM   #6
David Orr
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Re: Old man Dave firefighter combat challenge

800 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats

For time:

3 rounds

15 reps #135 power cleans
20 step ups to a 20" box with #40 dumbells

14:34
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Old 01-23-2010, 12:48 PM   #7
Frederick Gokey
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Re: Old man Dave firefighter combat challenge

Hey Dave, I have not been on the boards in a while I think this will be a really cool thread. I competed in Scott FFC in Oct. in Elkton Md, over 40, first time 3:15, I was pleased but we are on a mission this year.Decided that after doing Crossfit for a couple of years that an 8 week bodybuilding style routine with 2 Combat challenge specific WODS a week would be some serious muscle confusion, and for me it has really ramped things up. I feel real strong and ready for phase 2. I just wanted to wish you luck Brotha!Hope to see ya in Vegas! Be Safe! FF/P

FF/P F.Gokey Troy, NY Local 86

40 years old, 225#
FireFighter Fran 8:17
Fran 4:16
Grace 2:42
Fight Gone bad 345, 260 with bunkers and a pack
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Last edited by Frederick Gokey : 01-23-2010 at 01:01 PM.
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Old 01-23-2010, 10:49 PM   #8
David Orr
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Re: Old man Dave firefighter combat challenge

Frederick: Look forward to your input. I would like to hear more about your blend of bodybuilding and metcon. I was a competitive bodybuilder for 20 years. At 50 I made a concious shift to metcon to concentrate more on cardiorepiratory function, balance and reflexes. I do include heavy (for me) lifts as part of the circuits I use.

Couple of questions for you. How long do you rest between sets and what type of rep speed do you incorporate in your heavier lifts. Do you feel your current training style is making you better on the course?

Dave: Congratulatons on your new arrival.

Rest day today, team training tomorrow.
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Old 01-24-2010, 08:26 PM   #9
David Orr
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Re: Old man Dave firefighter combat challenge

Six rounds of hose pull. We are using an 1 3/4 hose (little heavier) We were able to identify some technical issues that made a difference in our times. Finished up with A run of the full back course, keiser sled to dummy drag. Using a 185 dummy for training.

Hose pulls were averaging 10.5 seconds. Half course was 1:14. Not where I want to be but ok for this early in the year. Qualifying time for over 50 is 4:00. I guess there is going to be a class for 55 and over this year so this time may not be accurate. Regardless I expect to qualify for Las Vegas barring an injury.

Did all six hose pulls with hose over my right shoulder. I am right handed, so this felt natural for me. Problem is some pain in my left external hip. For the last run I switched shoulders and felt less discomfort. Obviously I will try it both ways for the next few times to see what is more effective.

Any insights on why this would occur? Besides the obvious, being this old
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Old 01-26-2010, 05:23 PM   #10
David Orr
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Re: Old man Dave firefighter combat challenge

Warmup:
Jumping jacks
Squats

Mainpage WOD from a couple of days ago

15 reps deadlift #225
50 pullups
12 reps deadlift #225
40 reps
9 reps deadlift #225
30 pullups
6 reps deadlift #225
20 pullups
3 reps deadlift #225
10 pullups

19:30

Hip felt fine on this workout. Short team training tomorrow.
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