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Old 01-27-2010, 08:47 PM   #11
David Orr
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Re: Old man Dave firefighter combat challenge

Cardio circuits this morning:

3 rounds

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

MERT/Firefighter/EMS training today.

After class:

10:00 PT/Warm up,

Two rounds, Keiser sled, obstacle course, hose pull, dummy drag.
Round 1, 1:19, Round 2, 1:15. Careful with hose pull and dummy drag, but no problems with the hip.
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Old 01-28-2010, 08:32 PM   #12
David Orr
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Re: Old man Dave firefighter combat challenge

SCBA mask on (off air)
400 meters stairmaster level 11
50 jumping jacks
200 single unders
30 squats
Mask off

"Bear Complex"

Clean to front thruster, back squat to press overhead, hang clean starting position = 1 rep.

5 rounds

7 reps 95
7 reps 115
7 reps 135
7 reps 115
7 reps 95

14:34

WOD isn't required to be timed, but I prefer to do it. Always a gasser.
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Old 01-29-2010, 10:33 AM   #13
David Orr
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Re: Old man Dave firefighter combat challenge

SCBA mask on full workout (off air)

Cardio circuits

5 rounds

200 meters stairmaster level 12
30 jumping jacks
100 single unders
20 wall ball throws 9 ft target, 15# ball
1 minute on heavy bag
30 situps

26:46

Focused on breathing control. Tried to use the muscles working in individual movements and relax others not involved in the effort to conserve oxygen.
Fun!
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Old 01-30-2010, 12:44 PM   #14
David Orr
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Re: Old man Dave firefighter combat challenge

1200 meters stairmaster level 12
21 reps #195 bench press (bodyweight)
21 burpees
21 pullups

800 meters stairmaster level 11-10
15 reps #195 bench press
15 burpees
15 pullups

400 meters stairmaster level 12
9 reps #195 bench press
9 burpees
9 pullups

23:34

That kicked my butt (for a little while)!
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Old 01-31-2010, 09:18 AM   #15
Frederick Gokey
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Re: Old man Dave firefighter combat challenge

Quote:
Originally Posted by David Orr View Post
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.
Dave,
thank you. as far as rest time goes, on the really heavy stuff it depends on the rep range, if it is 1rep I may rest 3-5 minutes on the mid rep stuff 5-8 REPS I MAY REST 1-3min the high rep 30 sec to 1 1/2 minutes depending. we have a stair mill at our gym and sometimes I will say deadlift like 405lb for 3 and slap on a 50 lb vest and run 5 floors as fast as the mill will allow me. I do like 5 rounds with a 2 min rest in between.the really hits the slow twitch and the fast twitch, ya know what I am saying.I did a heavy dumbell chest and tries on yesterday, gonna rest today, tommorrow I run a strength and endurance class at the karate club, wich will involve lots of stairs and bag work. tuesday in the firehouse will be a metcon of sledge hammer work and kettle bell swings in my bunkers. wed. will be a boby building style back workout concentrating on the cerectors and rear upper delts, for the doughnut roll. and so on. once the weather breaks up in the Great north east, I will concentrate on challenge specific evolutions. sorry so long winded, I am gonna follow your training and I am sure learn alot. I have a couple of videos on youtube, if you have time check 'em out and gimme some input. just type in Fred Gokey and they should pop right up.

Good Luck, Stay Strong, Be Safe Brother!
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Old 02-01-2010, 12:32 PM   #16
David Orr
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Re: Old man Dave firefighter combat challenge

SCBA mask on (off air)
Stairmaster 15 floors level 11
50 jumping jacks
30 squats
mask off

For time:

10 squat cleans #50dbs
10 ring dips
25 back extension on stability ball
100 single unders

9 squat cleans
9 ring dips
25 back extensions
150 single unders

9 squat cleans
8 ring dips
25 back extensions
200 single unders

8 squat cleans
8 ring dips
25 back extensions
250 single unders

7 squat cleans
7 ring dips
25 back extensions
300 single unders

6 squat cleans
6 ring dips
25 back extensions
350 single unders

18:39

Good to see you again Frederick. Thanks for the info, sounds tough. Wish we had a stairmill. Great tool. More later....
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Old 02-02-2010, 07:41 AM   #17
David Orr
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Re: Old man Dave firefighter combat challenge

Definition of Hell: On your last day on earth, the person you are meets the person you could have become.

One more: The body is a slave to the mind. What the mind decides the body must do.

Stairmaster level 11, 30 floors
50 jumping jacks
30 squats

For time:

5 rounds with 20# vest

7 dead hang pullups
10 pushups
12 walking lunges
15 squats
20 situps

10:39

Short and sweet..
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Old 02-03-2010, 07:50 AM   #18
David Orr
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Re: Old man Dave firefighter combat challenge

Hey Fred: Checked out your videos. They need to put you in a cage brother, you're an animal!

Warm up:

Foam roller
200 meters stairmaster level 12
50 jumping jacks
15 squats

For time:

3 rounds

15 reps deadlift #185
10 manmakers #25 dbs
400 meters stairmaster level 11

19:39

That was a challenging evolution!
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Last edited by David Orr : 02-03-2010 at 07:53 AM.
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Old 02-04-2010, 04:52 PM   #19
David Orr
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Re: Old man Dave firefighter combat challenge

Cardio warmup before heading for team training.

Short one today. Bunker gear only, no SCBA yet. Two rounds of the keiser sled to dummy drag. 1:14, 1:13. Felt good, with the second set easier than the first. I do believe I can shave 3 more seconds off this time within the next 30 days. The more we do it the more comfortable it gets! Maybe that's the wrong word. Accustomed to the pain is more like it.

Today is really a rest day from conventional training. Back to it tomorrow.
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Old 02-04-2010, 08:21 PM   #20
Frederick Gokey
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Re: Old man Dave firefighter combat challenge

Dave, you you lifting the dummy(lifting it high) or you grabbing and going?
The reason I ask is because I got a chance to talk to Dave Bowman, so I ask him," If there was one piece of advice for a first timer what would it be?" he said "just keep movin' and when you get to the dummy just grab and go, the less time you mess with it the quicker you'll be done!"

Thanx for the kind words man.

and Dave by the looks of your training log your a beast Brother!!!!
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Last edited by Frederick Gokey : 02-04-2010 at 08:23 PM.
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