Warmup

LC:
6 mins @ 2x28kg; 5 rpm = 30 reps

Run:
2 miles in SCBA mask in 17:28

Stretched and done.

Something light and easy.

Yesterday:
Fought a major fire yesterday at an autobody shop.  Rescued 1 patient/victim via two man carry from 2nd story.  All in all was out there for rescue, attack, and overhaul for close to 6 hrs.

Today:  KB Pentathlon


OAC:
120 reps @ 28kg = 420 pts

OAP:
60 @ 22kg =165 pts

OAJ:
120 reps @ 24kg =  360 pts

HSN:
95 reps @ 22kg = 261.25 pts

PP:
120 reps @ 22kg = 330 pts

Ttl reps:  515 reps
Ttl kg:  12290 kg
total pts:  1536.25 points

Ashman Strength System E-book Review

While my current pursuit is attaining Master of Sport in GS, I still like to keep up with training books that come out.  One that was recommended to me was Ashman Strength System (A.S.S.) Book, written by Jay Ashman.

I just finished reading and I have to say that it is a well thought out program that is simple and effective.  The program is geared towards a mix of strength and aesthetics that most gym monkeys can appreciate.

Definitely check it out.  You could blow $20 in far worse ways and get far less out of it than this, plus Ashman is probably one of the few bullshit artists out there in the internet fitness world and he knows his stuff.

http://ashmanstrength.com/the-ashman-strength-system-ebook/

Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps
...rest till HR below 100 bpm...
4 mins @ 2x28kg; 6 rpm = 24 reps
...rest till HR below 100 bpm...
4 mins @ 2x28kg; 6 rpm = 24 reps
...rest till HR below 100 bpm...

ttl time/reps:  13 mins/78 reps

Dragon Flags and situps

Run:
3 miles in 24:47

Stretched and done.

Progress and turning 30

I am less than a month from my 30th birthday.  Over the last 5 years I have lost my both my parents, got married (and learned what it means to make it work), finished college, gone back to school and changed careers.  Not exactly a stress free 5 years.

2 years ago, as I turned 28 years old, I was out of shape.  I drank a little too much, and while I exercised, I was hardly what you could call fit.  I was suffering from hypertension and my resting HR was sometimes as high as 100 bpm.  My kettlebell sport numbers were paltry at best and were not getting any better.  On a good day I could maybe hit a 5 minute set with 2x24kg bells.

I saw a picture of myself from my 28th birthday and realized that I am barreling down the track to 30.  While some of you may chuckle about 30 still being young, you have to take into consideration that the men in my family typically do not make it past 55 yrs and we typically have heart problems as early as our mid 30's.  I was headed down the same path and decided to change it.

I focused more on diet and bettering my numbers in kettlebell sport.  I eventually ended up getting up with World Kettlebell Club Coach Eric Liford and shit got serious.  I am now on the threshold of 30 and I feel stronger and fitter than I did in my early 20s.  I have achieved Candidate for Master of Sport (CMS) in kettlebell sport and have started my career as a firefighter/paramedic.  Life is good and I am looking forward to the next 10 years.

June 2011:  
6 mins @ 2x24kg; 6 rpm = 36 reps
Couldn't even run 2 miles
Avg BP and HR:  150/90 and 90-100 bpm

Today 2013:
10 mins @ 2x28kg; 56 reps
2 miles in 13:04
Avg BP and HR:  110/60 and 40-50 bpm


And while I do not typically add photos of myself, here are the progressive pics from left to right:  2011, 2012, 2013.

12 hrs of non-emergency amberlamps/transporting = deadlifting the diseased dregs of society; AMRAP

Warmup

LC:
4 mins @ 2x28kg; 6 rpm
...HR below 100 bpm...
4 mins @ 2x28kg; 6 rpm
...HR below 100 bpm...
4 mins @ 2x28kg; 6 rpm

ttl time/reps:  12 mins/72 reps

Dip/Chin:
6x3 @ bw + 10 lbs

Stretched and done.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps

Run:
3 miles in 28:02

Stretched and done.

Just wanted an easy 40 reps today.  Yesterday my quads, hips, and lower back were tight as a drum.  Gonna foam roll and stretch more tonight.  So far they feel 10x better after the run.

Warmup

LC:
4 mins @ 2x28kg; 7 rpm = 28 reps
4 mins @ 2x28kg; 7 rpm = 28 reps
4 mins @ 2x28kg; 6 rpm = 24 reps

ttl time/reps:  12 mins/ 80 reps

Bench:
2x10 @ 135 lbs

Chins:
2x10

Stretched and done.

Warmup

LC:
10 mins @ 2x28kg; 5 rpm = 50 reps

Run:
1.5 miles in 12;17

Stretched and done.

We had training drills yesterday that involved running hose up and down an 18 story building in full gear.  Legs are a bit tired today.  Got to nap a little yesterday morning but we ran all night and then had my 2nd job all day today.  Still feeling better than I should I guess.  This was all I had in me.

ATC II Competition in Charlotte, NC:

LC:
5 mins @ 2x28kg; 33 reps

Stomach cramped up hard and felt like I had to puke. Mix of nerves and bad stomach.  Disappointed is an understatement.

Warmup

LC:
6 mins @ 2x28kg; 5 rpm = 30 reps

Run:
1.5 miles in 15 mins

Stretched and done.

Warmup

LC:
10 mins @ 2x28kg; 55 reps

Stretched and done.

Warmup

LC:
6 mins @ 2x28kg; 5/6 rpm = 30 reps

Jog/Walk:
1.5 miles

Stretched and done.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
....rest til HR is less than 100 bpm.....
4 mins @ 2x28kg; 7 rpm = 28 reps
....rest til HR is less than 100 bpm.....
4 mins @ 2x28kg; 6 rpm = 24 reps

ttl time/reps:  12 mins/ 84 reps


Stretched and done.

Warmup

LC:
9 mins @ 2x28kg; 5/6 rpm = 49 reps  (had to set the bells down for less than a minute to answer a phone call from my lawyer)

Run:
3 miles in 28:15

Stretched and done.

Warmup

LC:
5 mins @ 2x28kg; 7 rpm = 35 reps
5 mins @ 2x28kg; 7 rpm - 35 reps

Stretched and done.

Worked a 24 hr shift with absolutely no sleep.  Total time in bed for the entire shift was maybe 1 hr.  Happy to hit this.

Now for sleep.

Warmup

LC:
7 mins @ 2x28kg; 5-6-5-6-5-6-5 = 38 reps

Stretched and done.

Warmup

LC:
6 mins @ 2x28kg; 6 rpm = 36 reps
5 mins @ 2x28kg; 6 rpm= 30 reps

Run:
2 miles in 14:00

Stretched and done.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps

Stretch and done.

50 hrs of work in 3 days with only 4 hrs of sleep total and I still managed this.  Not great, but I am not unhappy about it either.  Now to sleep.

Warmup

LC:

5 mins @ 2x28kg; 7 rpm = 35 reps

Stretched and done.

Been up since 0530 yesterday morning, so about 40 hrs straight of work.  This is all I had in me.  I will do better tomorrow.