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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 07-16-2008, 07:46 AM   #1
Robert Olajos
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A WOD to honour fallen firefighters

Inspired by this thread, I'd like us to collaboratively create a WOD to honour (or honor, if you're American) our fallen brothers and sisters. Like Nathan suggested, it could take inspiration from the actions of the FDNY on Sept. 11, and should incorporate exercises that could easily be performed at most firehalls.

http://board.crossfit.com/showthread.php?t=28721

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So I was thinking during my warmup the other day(scary I know). I was on a stairstepper(I like to vary general warm-up protocols) and was noticing the floors climbed. So it came to me, what about a Twin Towers WOD. Preferably do it on a stepmill or real stairs, have a workout when you got to "the top"(don't remember how far they got, 74 was it?). Something along the lines of Fran or FGB, but preferably more transferable, maybe if done at the station house play around with a rescue dummy or real partner. Then of course head back down.

Of course the end goal would be to complete it in full gear on real stairs. But at the same time this can be scaled right down to a stairmaster and barbell, easily found in most firehouses and globo gyms.
How about everyone give it some thought and suggest some exercises? I'm like Nathan's idea that it be done in gear, on air, and include exercises that one could do at almost any firehall. Of course, it must be easily adaptable for affiliates or other CFers. If everyone throws in one or 2 exercises, perhaps then we'll have a bunch to pick from to create the final workout.

Here's a few ideas to start things off:
"343"

Wearing full bunker gear and on air, as many rounds before your bell starts ringing of:

Farmer's walk, 100 steps, carrying 1 3/4" hose rolls (or 65# dumbbells)
74 Squats (one for each floor climbed)
45# push press, 50 reps
225# deadlift, 10 reps

Indicate model of SCBA and bottle size used.
If you don't have bunker gear, wear a weighted vest and perform AMRAP in 15 minutes.
I envision the result of our collaboration being the mainpage WOD on Sept. 11.
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Last edited by Robert Olajos; 07-16-2008 at 07:52 AM..
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Old 07-16-2008, 08:11 AM   #2
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Re: A WOD to honour fallen firefighters

wow, this one is serious. i love it.
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Old 07-16-2008, 09:18 AM   #3
Barney Ring
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Re: A WOD to honour fallen firefighters

For the farmers walk how about a high rise pack instead of hose rolls? Ours have two sections of 1 3/4" a short section of 2 1/2" a wye and various spanners and a nozzle.
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Old 07-16-2008, 09:44 AM   #4
Daniel Mick
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Re: A WOD to honour fallen firefighters

I like the time reference! Very firefighter situation specific. Some may say it isn't standardized, but that's not the point. What better way to honor a comrade than to improve your own capacity by such a strict real life measure? A general equivalent time should be set for adaptability or scaling though. Is that 15 a good number?

Last edited by Daniel Mick; 07-16-2008 at 09:47 AM..
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Old 07-16-2008, 09:44 AM   #5
Robert Olajos
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Re: A WOD to honour fallen firefighters

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Originally Posted by Barney Ring View Post
For the farmers walk how about a high rise pack instead of hose rolls? Ours have two sections of 1 3/4" a short section of 2 1/2" a wye and various spanners and a nozzle.
What would be the version for use by non-firefighters/affiliates/globo-gyms?
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Old 07-16-2008, 11:21 AM   #6
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Re: A WOD to honour fallen firefighters

DB farmwalk
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Old 07-16-2008, 08:01 PM   #7
Ron Haskins
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Re: A WOD to honour fallen firefighters

I'm thinking thrusters and sledge strikes to tires or some other implement to be appropriate.


crossfitcarsonvalley.com

Last edited by Ron Haskins; 07-16-2008 at 08:02 PM.. Reason: add link
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Old 07-16-2008, 09:12 PM   #8
Daniel Mick
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Re: A WOD to honour fallen firefighters

Actual steps would be ideal.
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Old 07-16-2008, 09:37 PM   #9
Nathan Cragg
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Re: A WOD to honour fallen firefighters

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Originally Posted by Robert Olajos View Post
What would be the version for use by non-firefighters/affiliates/globo-gyms?
Double sandbags could work, but I dunno about regular gyms. The gym near us is so tiny you literally bump into each other. Yesterday we just jogged back after the main workout and did KB farmer carries and used a leather jump rope through the handles as a sled, for sled pulls. We have about 4 inches of heavy gravel around our tent area, makes for some nice pulling terrain and fun trying to walk fast in. Maybe some tires over the shoulder could work too.

If you guys need some "austere" solutions, we've become quite creative. Made our own pull-up bar with cord, a net pole and some concrete barriers, the KB "sled", matress sit-up mats, duffle bag cleans, etc.
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Old 07-17-2008, 01:22 AM   #10
Tommi Katila
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Re: A WOD to honour fallen firefighters

farmers walk(flat and stairs),sledge strikes to tire,burpees(without jumping?),pull ups,clean+overhead press(some object,maybe sandbag)
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