Agile 8, CF WU
Reps for four minutes of 135# CJ (39)
“” " C2Rower 1039m,
" Burpees 24
then intervals for 20 minutes
Felt good and then faded.
WOD
row 1K
Agile 8
CF WU
DL’s 225 and Milis 155
reps 21,15,9 fast as possible no break
situps 50
ran intervals 22 mins
WOD
for time row 1 K
30Back Extensions
30situps
for 3 rounds for time 19:57 CUSS
WOD
Agile 8
short warm up
3 rounds of
15 towel pull ups
45 dips
100 bw squats to 9" ball
and done the quads are on fire
finished with pull downs and bp up to 305 (can’t remember the last time I benched)
then 2 miles of intervals on the treadmill.
stretch and some situps 40
Yesterday WOD
run 800m , 29 Burpees
for 5 rounds
Today REST DAY!!! legs are thrashed.
this all looks terrifyingly brutal
Matty - I second that, it was more cardio than I have done in a while and was painful. But onward we go.
WOD
Agile 8 and CF warm up
OH squats times three sets of 12
SS with pull ups sets of 12
did three sets and called it good
ran 1.25 miles 6mph
called it a day.
Overhead squats . . . ouch. That’s tough.
Cav - they do suck until you get the form down. I am starting to get better at then. goal this year id a 185# OHS 1 RM
WOD-
squat cleans (135#) and handstand push ups( had to use a band due to volume). FOR TIME
10,9,8,7,6,5,4,3,2,1 of SC while doing HSPU in accending order 1,2,3,4,5,6,7,8,9,10
total time 24:30 PROBABLY WOULD TRADE FOR A ASS KICKIN rather than do again.
after 10 minute break walked a mile (didn’t think I could run after that)
Another CF WOD from hell
Decided prior to starting I would not kill myself on this one.
5 rounds of
run 800m
45 towel pull ups (user green assistance band)
50 push ups
for time
Time 52 minutes
I was sick for the last week , worked out yesterday some squats and ran 1.5 miles.
Today felt great did a full wo
WOD
CF WU
did dl’s and pullups for 10 minutes no breaks one minute of each then rotate, dls’ 135,185,225,275,315
22,20,18,12,7 respectively, pull ups 12,10,7,6,4
then OHS up to just shy of 1 rm stopped at 115 for 3
then did dips and rows(155) SS 7 sets of 10
then abds situps and BE
PM ran 2 miles
push jerks 5,5,3,3,3,1,1,1,1,1 135,185,185,205,225,245,245,245,255 miss, 255 miss.
run 2 miles (cold out)
Well of course you do squats and run almost 2 miles if you’re not feeling well.
You’re hardcore, Dude.
Cav - believe me I waited til I was almost healed to w/o lightly, I know first hand you can really set yourself back by working out to early.
It can be really frustrating waiting to get better though. I have actually been sick twice this winter which is unusual but neither time did I go to the doctor, and I recovered fine. Two steps forward and one back is the beat we are marching to.
WOD
dl - 255, BP - 225, PC - 155 round robin no breaks for !0,9,8,7,6,5 for time. No I am not posting the time.
pm ran 1.5 mi. cold as hell outside and 20 mph wind.
WOD
push press 115, box jumps, pull downs with 130# did 10reps and rotate for 20 mins did 11 rounds
then did 500m sprints on the C2 rower x3 01:41, 01:44, 01:50 on level 10
I do like that the CF WODs are posted online and if you have been initiated, you can follow and do on your own. I do struggle, however, with the seeming randomness of the programming.
Good work. I know how hard that shit is.
Snap- The randomness appeals to me in two ways , one it makes me be ready for anything and rise to the occasion. This is important to a fireman, a kind of test every day. And second I don’t have to think , just do. Some days that is a bonus. I tweek it for strength sometimes, but generally just try to smoke the mainsite WOD, just as I would at a fire. The worst feeling for a fireman is to be left sucking wind flat on your back in a snowbank while everyone else is having all the fun. I hope you find a mix that will work for you.
One of my students is a fireman. He says he wants to have an alternative career lined up before he busts up his body. Nice guy.
Cav - He is right you can get injured in many different ways . The idea is to be prepared, so that its just a minor inconvenience and not a career ender, that’s one of the reason why we have good insurance. Right now on my department 15-20percent are out with serious injuries, bicep tear, shoulder tear, bulging disc’s. All trauma related. Typically by 55 your toast. With mandatory retirement at 60 a lot of guys do switch careers late in life and continue to work. I am a optimist I plan on leaving at 55 and continuing my landscape/stone mason business until very late in life. Its what I enjoy and it pays well enough.
WOD Thrusters (85#) and Burpees 21,18,15,12,9,6,3 for time. This WOD really was a gut check because I really suck at both of these.
Wow where did time go.
Been sick and not working out. Its a circular thing.
Yesterday
W/O
Squat cleans 135x10 155 for 5x5 185x4
OHS 95x10 115 x10
OHP 135x10
Squats to 8 inch ball 225 for 4x10
Bow jumps 25
DB BP 110#ers 4sets of 8
On the mend.