firefighter671’s blog

WOD Deadlift 1-1-1-1-1-1-1 reps

New Record 250pounds, Old record was 200

Thursday 19 Nov was an off day.

FD Circuit Training Strength training circuit 1 min with a 10 sec rest. 3 Sets

Warm Up .50 mile run

BB Rows, Lunge w DB tricep extension, Pull-ups, Wall sit w DB bicep curl, treadmill walk 10 incline w a 25 lb plate over head, Lat pull down in a squat position, Chest press bar toss, Abs, Push-ups  

WOD "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster  & Pull-ups.            Warmup –>Ran 400 Meters.

Did not track time, just wanted to complete FRAN 

WOD "Eva"

Due to time restraints, I had to modify Eva.

Did 4 rounds of Run 400 Meters, 25lb Kettlebell Swings, and 20 pull-Ups (Inverted). I only have a 25lb Kettlebell so that is what I use for now. No Time kept

Off on the 12, and 14/15 for hunting.

My Wed night FD Circuit. Each exercise is done for 1 minute, w a 10 sec rest inbetween. The circuit is done 3 time, at the end of each there is a 1 min rest.

Warm Up, Run .50 Mile / Cool Down is Run/walk .25 Mile

1) Barbell Row 95lbs 2) Ab Crunches  3) Pull-Ups  4)  Push-Ups 5) Cable Lunge 6) Inverted pull-ups 7) Squat Wall Sit w/overhead press 20lb dumbbell 9) Chest Press dumbbell 30-40lbs 10) Back extensions

Time was 9:32:10

The following is the FD’s PFT test. It is done yearly. Gear required is a helmet, Bunker jacket, gloves, and an SCBA (Weight aprox 60 lbs)

1. Lift a 60 lb fan Carry it 100ft. / 2. Shoulder a 150ft hose load and carry it 50ft. / 3. Grag a charged 1 3/4" line 100ft. / 4. Drag 180lb mannequin 100ft. / 5. While crouching roll a 50ft length of hose, and then roll it back out. / 6. Pick up a 16ft ladder carry it 50ft and place it, and carry it back 50ft. / 7. Extend a 35ft ladder, then lower it. / 8. Carry a 70lb highrise pack up 3 flights of stairs. / 8. Use a 6lb Pike Pole and perform push /pull action 50 times. / Swing a 10lb Mall 25 times moving a steel beam.

Last Year time was 12:34:40

The Offical WOD for today is a rest day. I decided to do my own workout today. Happy Veteran’s Day to all our service members, Past and Present.

Kettlebell swings 25lbs 15 Reps

Push Ups 15

One arm barbell snatch 10

3 Rounds (No time)

Before and After the 3 rounds run .50 miles

Happy Birthday to the Marines

Semper Fi

"Cindy"

Complete as many rounds in 20 Minutes as you can of:                                                  5 Pull-Ups, 10 Push-Ups, 15 Squats –> Completed 7 Rounds in 15 Minutes. 

Warmup–> Run .50 Mile