24 on fire truck with a fire last night.  Nothing too bad but I am a little tight in the arms and back.  Then....

Warmup- shoulders, chest,  and upper back especially

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

Chins:
2x8 @ bw

Stretched and done.

Shoulder felt fine but I didn't want to stress it too much.  Not to bad.

Warmup:  special attention to shoulders

Upper armor building- high rep cable and stretching

Jump SQ:
2x50 reps @ 155 lbs

Run:
2.5 miles in 22:29

Stretched and done.

Legs feeling strong and shoulders feel solid.  No tightness or soreness noted.  Definitely gonna stay on the extensive shoulder warm up.

Rested for a few days and coach wants to ease back into training.  With the constant wear and tear from all the lifting and moving I do at work + the jerks and LC with the 32s, we are very cautious when a possible overuse issue starts to crop up.  Good news is that the left shoulder is feeling fine today, even after my session.  No tightness or soreness through any ROM.  Good times.

Warmup

OALC:
20 mins @ 24kg; 6 rpm (switch hands on the min)

L-seat Chins:
3x3

Stretched and done.

Warmup

OALC: 

6 mins @ 28kg; 8 rpm

L-seat chins:

3x3

Stretched and done.

-Stationfit-

Due to left deltoid issues, nixing any KB work for a bit.  Time to hammer the legs.

=AM Session=
Warmup

Jump SQ:

70 reps @ 155 lbs

Eat and rest......

=PM Session=

Warmup

Jump SQ:

50 reps @ 155 lbs

Run:

3 miles in 27:02

Stretched and some voodoo banding for the left shoulder.

Woke to a fairly bad migraine.  Later in the afternoon.....

Warmup

LC:
1 min @ 2x32kg; 5 rpm (set stopped due to left front deltoid pain)
1 min @ 2x32kg; 5 rpm (set stopped due to left front deltoid pain)

Jump SQ:
100 reps @ 135 lbs in 02:45

Run:
2 miles in 13:42

Stretched and done.

Warmup felt great.  So I don't really no what the deal is with this delt pain.  The pain only occurs as the bells drop from the jerk back into the rack.  Probing with the fingers reveals some tenderness in the anterior deltoid leading into the left pec.  Left pec feels fine and no pain.  ROM is only affected if I try and pull my elbows past my hips towards my back or if I try and bring my elbows straight down as in the rack.

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps

Stretched and done.

Feeling a little run down so I called it.  Legs just felt rough.  Figured its better to get a little bit and try for a decent set tomorrow.

-Stationfit-

Upper Body Cable work
Jog/Walk: 10 mins
Stretched and done.

Warmup

Jerks:
4 mins @ 2x32kg; 7 rpm = 28 reps
3 mins @ 2x32kg; 7 rpm = 21 reps

Cleans:
4 mins @ 2x32kg; 34 reps (started @ 10 rpm but had to slow to 8 rpm after the first min)

Jump SQ:
60 reps @ 135 lbs

Stretched and done.

24 hrs on the ambulance.  Not especially tiring but hams and back felt tight and sore today.  Then...

Warmup

LC:
5 mins @ 2x32kg; 5 rpm
4 mins @ 2x32kg; 5 rpm

Run:
1.5 miles in 11:10

Stretched and done.

24 on fire engine, then....

Warmup

Jerks:
4 mins @ 2x32kg; 7 rpm = 28 reps

Cleans:
4 mins @ 2x32kg; 7 rpm = 28 reps

Run:
1.5 miles in 11:17

Stretched and done.

-Stationfit-

Upper Body Armor Building:

Light weight/high rep cable work to flush out joints and stretch

Run:

2.25 miles in 20 mins

Stretched and done.

Waiting for a skin tear on my pinky to heal, so jerks it is.

Warmup

Jerks:
3 mins @ 2x32kg; 10 rpm = 29 reps (right arm started to give out on the last few reps resulting in press outs)
3 mins @ 2x32kg; 6 rpm = 18 reps

Jump SQ:
60 reps @ 135 lbs
64 reps @ 135 lbs

Stretched and done.

36 hrs on the ambulance, then....

Warmup

Jerks:

3 mins @ 2x32kg; 8 rpm = 24 reps

3 mins @ 2x32kg; 8 rpm = 24 reps

Jog:

2 miles easy pace

Stretched and done.

Ambulance and then....

Warmup

LC:

4 mins @ 2x32kg; 5 rpm = 20 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/reps:  15 mins/ 75 reps

Stretched and done.

24 hrs on the fire engine, about 3-4 hrs of sleep, then....

Warmup

LC:
5 mins @ 2x32kg; 5 rpm = 25 reps

Recovery Jog/Walk:
2 miles easy pace

Stretched and done.

-Stationfit-

Upper body armor building- stretching and some light rep work

Run:
2.25 miles in 20:00

Stretched and done.

Woke up to allergies kicking my ass and a headache.  After a Zyrtec and some peppermint tea, nothing to it but to do it.

Warmup

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps

Jump SQ:
67 reps @ 135 lbs

Stretched and done.

24 hrs on the ambulance, no real sleep and feeling kinda dead on my feet, then....

1 hr nap

Warmup

LC:
4 mins @ 2x32kg; 4 rpm = 20 reps

Stretched and done.

Run:

3 miles in 27:52

Stretched and done.

24 hrs on the fire engine, about 4 hrs of sleep, then....

Warmup

LC: (avg rest between sets 5-7 mins)
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/ reps: 15 mins @ 75 reps (session PR)

Jump SQ:
50 reps @ 135 lbs

Stretched and done.

Stationfit-

Upper Body Armor Building: stretching/ROM

Back, shoulders, and arms

Run w/SCBA mask:

2 miles in 19:02

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps

Jump SQ:
50 reps @ 135 lbs

Walk:
1 mile brisk pace

Stretched and done.

24 hrs on the ambulance, no sleep, then.....

Warmup

LC:

5 mins @ 2x32kg; 5 rpm = 25 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

ttl time/ reps:  9 mins/ 45 reps

Run:

1.5 miles in 11:49

Stretched and done.

Wanted more sets but just now getting back into the swing of things after some days off for the holiday + a long ambulance shift has me beat.  

Stationfit

Upper Body Armor Builder:  (Light weight, high rep, and strict form)
Chest & Back
Triceps & Biceps

Row:
2000 meters in 10:00 (ending HR 120)

Stretched and done.

6 hrs of sleep was not enough to make up for being up for 36 hrs and a volume day.  12 hrs on the ambulance, then.....

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

Jump SQ:

50 reps @ 95 lbs

Raining and cold so no run today.  Will try and get one in tomorrow if I luck up and get on the engine.

Stretched and done.  

36 long hours on the ambulance with maybe an hour of sleep, then....

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
...rest til HR < 90 bpm
4 mins @ 2x32kg; 5 rpm = 20 reps
...rest til HR < 90 bpm.
4 mins @ 2x32kg; 5 rpm = 20 reps (ending HR 154 bpm)

ttl time/ reps:  12 mins/ 60 reps

Stretched and done.

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps

Jump SQ:
100 reps @ 95 lbs

Run:
1.25 miles in 10:11

Stretched and done.

36 hr shift, mix of fire engine & ambulance, then....

LC:
6 mins @ 2x32kg; 5 rpm = 30 reps

Stretched and done.

Warmup

Run:
3 miles in 27:03

Stretched and done.

24 hr ambulance shift and still having congestion issues, then....

Warmup

LC:

5 mins @ 2x32kg; 5 rpm = 25 reps

4 mins @ 2x32kg; 5 rpm = 20 reps

3 mins @ 2x32kg; 5 rpm = 15 reps

tt/ time/ reps:  12 mins/ 60 reps

Jump SQ:

100 reps @ 95 lbs

Stretched and done.

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps

Run:
2 miles in 16:00

Stretched and done.

24 hrs on the ambulance, then.....

Warmup

LC:
5 mins @ 2x32kg; 5 rpm = 25 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
ttl time/reps: 12 mins/ 60 reps

Jump SQ:
80 reps @ 95 lbs

Stretched and done.

LC:

4  mins @ 2x32kg; 5 rpm

4  mins @ 2x32kg; 5 rpm

3  mins @ 2x32kg; 5 rpm

Jump SQ: 

70 reps @ 95 lbs

Run:

1.5 miles @ 10:12

Stretched and done.

Stationfit

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
5 mins @ 2x32kg; 4 rpm = 20 reps

Jump SQ:
50 reps @ 95 lbs

Run:
10 mins of varied pace

Stretched and done.

24 hr ambulance, up all night, then.......

Warmup

LC:
8 mins @ 2x32kg; 4 rpm = 32 reps

Run:
2 miles in 17:09; easy pace

Stretched and done.

48 hr shift, then......

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 28 reps
4 mins @ 2x32kg; 5 rpm = 20 reps
ttl time/ reps:  11 mins/ 48 reps

Run:
2 miles in 16:01

Stretched and done.

First day that I felt good.  At the fire department for a 48 hr shift so I brought the 32s with me.  Wanted a little speed work to see how I feel.

Was gonna keep it to the LC and some running but one of the guys wanted to deadlift so I worked in.  Deads felt easy and crisp. No hitching and smooth through the whole movement.  I am very happy to see that I am maintaining some of my dead strength despite doing very little over the last few years.  Ideally I would love to see my dead back up to 500 lbs but that is a pipe dream on the journey to MS in LC.

Warmup

LC:
1 min @ 2x32kg; 10 rpm
...1 min rest....
1 min @ 2x32kg; 10 rpm
...1 min rest....
1 min @ 2x32kg; 10 rpm

ttl time/reps:  3 mins/ 30 reps  (avg HR 148 bpm)

Deadlift:
3x 225 lbs (easy)
3x 315 lbs (easy)
3x 365 lbs (easy)

Run:
1.5 mins in 10:08; 3 min walk cool down

Stretching and done.

Another 12 hr shift, then....

Warmup

LC:
5 mins @ 2x32kg; 4 rpm; 20 reps
5 mins @ 2x32kg; 4 rpm; 20 reps


Stretched and done.

Still got some congestion, though it isn't as bad as yesterday.  To keep from coughing during the set I am having to breathe shallowly.  At one point during the 1st set I forget that and end up coughing pretty bad.   2nd set the bells felt light but I tired at the end.  Managed to keep my breathing shallow enough on the 2nd to avoid most coughing.

Worked 36 hrs then....

LC:
2 mins @ 2x32kg; 4 rpm (interrupted by coughing fit)

Walk: 2 miles brisk pace

Stretched and done.

Tried to go the distance and ended up coughing up a lung.  Weights felt good til I started coughing.  Still have some sticky congestion in my chest.  Doc listened to it yesterday and he said that I came damn close to pneumonia.  Without running a culture test he can't be certain but the thick chest congestion in my lungs made him worried.  He wants me on some antibiotics but I declined.  It's getting better, slowly.

Gonna rest today and maybe hit it tomorrow or the next day at the station since I will be on the engine.

12 hr shift, then.....

Warmup

LC:
4 mins @ 2x32kg; 4 rpm
4 mins @ 2x32kg; 4 rpm

Stretched and done.

36 hr shift, then...

LC:
7 mins @ 2x32kg; 4 rpm

Run:
1.25 miles in 08:33

Stretched and done.

Still dealing with some lingering congestion issues.  Peppermint tea has been pivotal in some relief.  Feeling better by the day.  Here's to beating this thing in the next few days.

https://www.youtube.com/watch?v=rSRs5FuXWLA

13 hr work day on the ambulance, then......

Warmup

LC:
6 mins @ 2x32kg; 4 rpm

Stretched and done.

Warmup

LC:
7 mins @ 2x32kg; 4 rpm

Run:
1.5 miles in 12:39

Stretched and done.

Congestion is getting better.  Still coughing but far less severe.  Keeping my breath was difficult but I managed.  Still feeling a little weak.

Post comp and sickness.... I guess dehydration from the huge fluid loss during the food poisoning episode caused a return of the chest and throat congestion.  Definitely not 100% but feeling better.

From here on out the majority of my sessions will be making use of the Fixometer unless otherwise noted.

LC:
6 mins @ 2x32kg; 4 rpm

Jog:
1 mile in 07:44

Stretched and done.

Recap of WKC Worlds and some thoughts about Fixometer

Results for the Competition can be found HERE.

Going up to Chicago, I had some pretty bad chest congestion and figured that I would not do great but I was still psyched about getting up on the platform and lifting.  My wife and I decided to go up a few days early to take in some of the sights and celebrate our 5 year anniversary.  

Over the course of the week my congestion eased up and while not 100%, I was feeling pretty good about lifting.  Unfortunately for me I have exquisite timing and I contracted what I think was food poisoning Friday morning, the day before the competition.  I will spare everyone the details but it involved a lot of sleep, no food, and me feeling miserable.  I woke up on Saturday morning feeling weak and nauseous.  My coach and I decided to just wait it out and see.  I ended up still getting on the platform, but I just did not have it in me to stay up there.  I felt weak and light headed.  Instead of vomiting or dropping the bells I decided to call the set at 17 reps.  I did not even make it to 5 mins.

Pride can be a funny thing.  I was immediately disgusted with myself for not at least hitting 5 mins but let's face it, we are always our worst critics.  After a few minutes and some good talks with everyone I felt better.  Good friends and a loving wife are always welcome pick me up and can go a long way in reminding you what is important.  I want to be the best I can be, but sometimes it just isn't in the cards that day.  Excuses, everybody has them.  At least I showed up.  All I can do is try to do better next time.

This leads me to the actual meet.  This was the first time that the Fixometer was used at WKC Worlds, and by all competitors.  I know a lot of folks were worried about how smoothly this new element would go, not just on the rep numbers but in terms of running the meet smoothly as well.  All I can say is that I am extremely impressed.  The WKC did a fantastic job at creating a smooth transition between the flights and the Fixometer worked very well.

Thoughts on Fixometer:
I had a few reservations but I think this thing is pretty awesome.  I know some talk has been said about it slowing down lifters, but I can tell you that I saw some pretty fast reps and the Fixometer caught them.  The time needed, 0.3 secs, is a flash if your technique is down.  Can it slow you down initially?  Sure, but as the reps get better the time it takes you to hit that green light gets less and less.

In training, Fixometer can give the lifter real-time feedback in how stable they are moving the bells.  The quality of reps and over all control is seen right in front of them.  Practice doesn't make perfect.  Perfect practice makes perfect.  This device can really help the lifter avoid practicing slop or garbage reps that only serve to reinforce bad habits.

In competitions it puts everyone under the same scrutiny.  There can never be a question of favoritism.  If you get the rep, then you got it.  No questions and no doubts.  That, in my mind, is awesome.

Is the thing perfect,?  No

Will it make you MS?  No

Can it benefit any lifter wanting to get better and more consistent progress?  Definitely.

12 hr shift on ambulance, then....

LC:
4 mins @ 2x32kg; 4 rpm

Walk:
1.25 miles brisk pace

Stretched and done.

Really wanted to push it but the congestion in my chest has each inspiration making it feel like I am about to cough my guts out.  Feeling tired and worn out.  This is definitely not how I want to leave for WKC Worlds.  Oh well.

24 hrs on fire engine, still congested, then....

Warmup

LC:
6 mins @ 2x32kg; 4 rpm

Run:
2 miles in 18:56; slow and focused on good deep breaths to help force out congestion

Stretched and done.

24 hr ambulance shift that wasn't too bad, then....

Warmup

LC:
8 mins @ 2x32kg; 4 rpm  (ending HR 164 bpm)

Walk:
1 mile easy pace with pups

Stretched and done.

I've had some chest congestion for the last 2 days.  Taking some expectorants along with increased fluid intake has helped but it is still there.  The 32's felt heavy today and I felt like I working way to hard for what I was doing.

Going to see if I can cough the rest of this stuff up and get better before WKC Worlds.

12 hrs on the ambulance, then....

Warmup

LC:
7 mins @ 2x32kg; 4 rpm

Run:
2 miles in 15:20

Stretched and done.

Interview with Thierry Sanchez

http://kettlebellfitnessdk.wordpress.com/2013/10/14/interview-with-josh-dunn/

Warmup

LC:
8 mins @ 2x32kg; 4 rpm

Run:
2 miles in 18:13

Stretched and done.

https://www.youtube.com/watch?v=M6N2DSfvOHQ

Warmup

LC:
5 mins @ 2x32kg; 4 rpm
4 mins @ 2x32kg; 4 rpm

Run:
2 miles in 15:44

Stretched and done.

36 hrs with maybe 4 hrs of sleep, then.....

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 28 reps

Stretched and done.

13 hrs on the ambulance and then....

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 28 reps

Run:
1.5 miles in 12:19

Stretched and done.

WKC World's is less than a month away.  Time is ticking away.

24 hrs on the ambulance with maybe 4 hrs of sleep, then.....

Warmup

LC:

6 mins @ 2x32kg; 4 rpm = 24 reps

4 mins @ 2x32kg; 4 rpm = 16 reps

Run:

2 miles in 18:36

Stretched and done.

-Stationfit-

LC Pyramid: (2 mins rest between sets)

10-9-8-7-6-5-4-6 reps @ 2x32kg = 55 reps

Goal was to get each set in as close to a minute as possible.  Had to take a break @ 6 reps to take a call.  Came back and finished.

Stretched and done.

This was rough considering I was running calls in the ambulance today as well.  Still, a good day and feeling strong.

12 hrs on private ambulance lifting heavies....

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 28 reps

Run:
1.5 miles in 12:12

Stretched and done.

Warmup

LC:
3.5 mins @ 2x32kg; 4 rpm (had to quit due to some stomach cramps)
5 mins @ 2x32kg; 4 rpm

Run:
2 miles in 17:23

Stretched and done.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
4 mins @ 2x32kg; 5 rpm = 20 reps

Half SQ:
50 reps @ 185 lbs

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Run:
2 miles in 18:02

Stretched and done.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm
5 mins @ 2x32kg; 4 rpm

Half SQ:
50 reps @ 185 lbs

Stretched and done.

Focused on going slow and getting the elbows in quick.  It fucked with my breathing a little but I got it smoothed out.  Tomorrow's vid should show that.  Legs were not springy but not dead either.  Just kinda there.

SQ were non stop and done smooth and easy.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps

Half SQ:
50 reps @ 185 lbs; < 2 mins

Jog:
1 mile recreational pace with wife

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Half SQ:
40 reps @ 185 lbs

Stretched and done.

Allergies are kicking my ass and have a potential sinus infection beginning.  Taking it a little easier on pacing and such due to feeling a little weak and proper breathing being a pain to keep up with.

Warmup

LC:
4 mins @ 2x28kg; 7 rpm
3 mins @ 2x28kg; 6 rpm

Half SQ:
30 reps @ 185 lbs

Stretched and done.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm

Ring Dips:
2x10 @ bw

Trail Run:
2 miles in 19:29

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
4 mins @ 2x28kg; 6 rpm = 24 reps

Half SQ:
30 reps @ 185 lbs

Easy bike ride with the wife.

Stretched and done.

Didn't realize but we had night drill last night.  2 hrs of stumbling around inside a concrete building, in full gear, practicing suppression and rescue (masked blacked out carrying 170 lbs dummy) tactics.  Knees are chewed up from crawling so much on the concrete floors as well as an assortment of scrapes and dings from random shit.    All of that PLUS riding the ambulance the whole shift....on Friday the 13th.

Today...........

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Ring Dips:
2x10 @ bw

Half SQ:
30 reps @ 185 lbs

Stretched and done.

13 hr shift....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
2 mins @ 2x28kg; 10 rpm = 20 reps

Half SQ:
60 reps @ 135 lbs; ttl time = 03:35

Stretched and done.

36 hrs split between the fire engine and an ambulance, then....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

Ring Dips:
2x10

Run:
2 miles in 18:02

Stretched and done.

Another 12 hr shift tomorrow.  Time for sleep.

60 hrs straight on the ambulance, then home for this....

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
3 mins @ 2x28kg; 8 rpm = 24 reps

Situps:
2x50

Stretched and done.

Tomorrow begins another 36 hr shift.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps
3 mins @ 2x28kg; 7 rpm = 21 reps

Stretched and done.

Working the next 7 days straight with a mix of 48 hrs, 24 hr, and 12 hr shifts.  Training may be a little light this week.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

Run:
3 miles in 24:13

Stretched and done.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps

SQ:
45 reps @ 135 lbs

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Ring Dips:
2x5

Run:
1.5 miles in 11:39

Stretched and done.

Worked 12 long hrs moving patients....then...

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps

Jog:
1 mile in 08:13

Stretched and done.

Warmup

LC:
4 mins @ 2x28kg; 8 rpm = 32 reps (ending HR 160)

Run:
2 miles @ recovery pace

Stretched and done.

24 hr shift on the ambulance....then...

Warmup

LC:
6 mins @ 2x28kg; 7 rpm = 42 reps

SQ:
35 reps @ 135 lbs

Walk:
1.5 miles quick pace to stretch the legs

Worked a long 48 hr shift.   Then home to this....

Warmup

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

Squats:
35 reps @ 135 lbs

Walk/jog:
2 miles easy recovery pace

Stretched and done.

GA State KB Championship: Delivering on the Platform

After only making it to 6 mins and maybe 35 reps with the 28's in May at the ATC Throwdown in Charlotte despite repeatedly hitting 10 mins and 50 reps in training, I remember reading on facebook that "making reps at home and being able to deliver them on the platform are 2 different things".   That is a very true statement.  Unfortunately working over a 100 hrs a week in a physically demanding field while going to school and making a marriage work can lead to some training issues.  Sometimes "delivering" in one area of your life means not "delivering" in another.  Priorities are what they are.  My ever changing and hectic schedule has been a huge hurdle in programming for my coach and I.  Good thing this is just a hobby.

All that being said, I was very pleased that everything came together for this last competition, GA State Kettlebell Championship.  The meet was very well attended and everything went smoothly.  Scott Shetler, as always, made a rocking meet with great lifting and even greater lifters.  I got to see a number of PR's and ranks made.

 

My own performance exceeded my hopes.

LC:

9:30 @ 2x32kg; 39 reps (CMS & PR)

That is a PR for time and reps.  I also managed to pull the Best Male Lifter in Long Cycle.  It was a good day to be certain.  

Thanks to my wonderful coach, Eric Liford.  One True Way baby!   Also, I have to thank my loving wife for supporting my obsession with this odd sport.  She keeps me going.

The vid cut off at the very end but you get to see most of it.  If nothing else, you can see me "delivering on the platform".

Warmup

LC: 5 mins @ 2x28kg; 7 rpm = 35 reps (ending HR 160 bpm)

SQ:
30 reps @ 135 lbs

Run:
1.5 miles in 12:14

Stretched and done.

36 hr shift on the ambulance then.....

Warmup

LC:
5 mins @ 2x28kg; 7 rpm (+1 rep at the end) = 36 reps

Squat:
19 reps @ 135 lbs

Stretched and done.

Run:

2 miles in 16:33

Stretched and foam rolled.

Worked a 13 hr shift on the private ambulance.  Lot of lifting and hauling.  Tired.....then....

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Stretched and done.

Long 24 hr shift on the ambulance with no sleep followed by standardized testing for future nursing school.  This was rough but manageable.

Warmup:
7 mins @ 2x32kg; 4 rpm = 28 reps

Walk:
1 mile easy pace with long strides

Stretched and done.

Now for a light dinner, shower, and early bed.  Gotta be back at work on the ambulance at 0500.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Jog/Walk:
2 miles easy pace

Sinuses are draining pretty badly into the back of my throat and my nose is stuffed up.  Ran out of Zyrtec earlier this week.  Hard to keep my breath this session.  Oh well.  Still hit the minimum.

Now for Zyrtec and visiting the museum with the wife.

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 28 reps

Walk:
1 mile

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Jog/Walk:
1.5 miles easy pace

Stretched and done.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Run:
2 miles at easy pace, untimed with some walking

Stretched and done.

Warmup

LC:
7 mins @ 2x32kg; 4 rpm = 28 reps (PR for time and reps); ending HR = 142 bpm

Light Jog:
1.5 miles easy pace

Stretched and done.

Ran calls all night long on the ambulance so no sleep last night.  Amazed that I pulled this off but it really wasn't that bad.  Grip was fatigued at the end of this but everything else was solid.

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps (PR)
4 mins @ 2x32kg; 5 rpm = 20 reps

ttl time/reps:  10 mins/44 reps

Run:
2 miles in 16:22

Stretched and done.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps
5 mins @ 2x32kg; 4 rpm = 20 reps

Walk:
2 miles brisk pace

Stretched and done.

Warmup

LC:
4 mins @ 2x32kg; 4 rpm = 16 reps
4 mins @ 2x32kg; 4 rpm = 16 reps

Run:
2 miles in 18:01

Coach wanted a side view of the session to assess technique.  The Hallway of Doom is not large enough to comply with the request so I had to do this one outside....in the 95 degree afternoon sun with high humidity....after 12 hours of work.

I think I earned breakfast for dinner.

Had to help a friend fell some trees so this session was split up into AM and PM mini-sessions.

-AM-

Warmup

LC:

4 mins @ 2x32kg; 5 rpm = 20 reps

Stretched and done.

****Work outside all day doing tree work****

-PM-

Warmup

LC:

4 mins @ 2x32kg; 4 rpm = 16 reps

Warmup

LC:  (hold fixation for 2-3 breaths)

3 mins @ 2x32kg; 5 rpm 

3 mins @ 2x32kg; 5 rpm 

3 mins @ 2x32kg; 5 rpm 

Ttl time/reps:  9 mins/ 45 reps

Masked Run:

2 miles in 20 mins

Stretched and done.

For those wondering, the mask I use is a standard firefighter issue Scott SCBA mask.  It restricts air intake enough that you have to focus on breathing rhythm or you lose your wind quickly.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm
3 mins @ 2x32kg; 5 rpm

ttl time/ reps:  6 mins/ 30 reps

Pushups:
2x50 reps  @ bw

Chins:
2x15 reps @ bw

Run:
2 miles in 16:11

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/reps:  12 mins/ 60 reps

Jog/Walk:
2 miles at decent pace

Stretched and done.

Something simple and relaxing after a long two days, 36 hrs straight, of work............

-AM-
Run:
1.5 miles on treadmill @ fire station; 12:16

Pushups:
30 reps @ bw

Stretch:
10 mins

********
-PM-

3x thru of:
10x Divebomber Pushups
10x leg lifts
10x BW SQ

Run:
1.5 miles in 11:02

Pushups:
40 reps @ bw

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

Run:
2 miles in 18:28

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

Bench:
2x15 @ 135 lbs

Rows:
2x15  @ 32kg

Stretched and done.

Warmup

LC:

8 mins @ 2x28kg; 5 rpm

Run w/ SCBA Mask:

3 miles in 20:02

Stretch and done.

Warmup

LC:
2 mins @ 2x32kg; 5 rpm = 10 reps (HR 118)
...2 mins rest...
2 mins @ 2x32kg; 5 rpm = 10 reps
...2 mins rest...

2 mins @ 2x32kg; 5 rpm = 10 reps
...2 mins rest...

2 mins @ 2x32kg; 5 rpm = 10 reps
...2 mins rest...
2 mins @ 2x32kg; 5 rpm = 10 reps  (HR 152)

Ttl time/ reps:  10 mins/ 50 reps


Dips/Chins:
30/30 @ bw + 10 lbs

Walk:
2 miles at brisk pace

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps

ttl time/reps:  9 mins/ 45 reps

Run:
2 miles in 16:13

Stretched and done.

Warmup

LC:
9 mins @ 2x28kg; 5 rpm = 45 reps

Bench:
2x15 @ 135 lbs

Rows:
2x15 @ 32kg

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
3 mins @ 2x32kg; 5 rpm = 15 reps
2 mins @ 2x32kg; 5 rpm = 10 reps

ttl time/reps:  8 mins/ 40 reps

Run:
2 miles in 15:22

Stretched and done.

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
....5 mins rest....
3 mins @ 2x32kg; 5 rpm =15 reps

ttl time/ reps:  6 mins/ 30 reps

Dips/Chins:
30/30 @ bw + 10 lbs

Stretched and done.

7-7-13

Warmup

LC:
3 mins @ 2x232kg; 5 rpm = 15 reps
3 mins @ 2x232kg; 5 rpm = 15 reps
3 mins @ 2x232kg; 5 rpm = 15 reps

Ttl time/reps:  9 mins/ 45 reps

Run:
1.5 miles in 10:35

Stretched and done

7-5-13

Something quick after a long ass shift on the ambulance.

Warmup

LC:
4 mins @ 2x32kg; 4 rpm = 16 reps

OAJ:
20/20 @ 32kg; unpaced

Stretched and done.

Definitely feeling some overall fatigue today.  Up and working since 0300.  Left lower lumbar and upper glute is feeling that tell-tale tightness from my SI joint.  Gonna roll it out well tonight and tomorrow at the station.  That should get the kink out.

7-4-13

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps
4 mins @ 2x28kg; 6 rpm = 24 reps

Stretched and done.

Rain all week might make running a big chore.  Easy volume work today.

7-2-13

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps

Dips/Chins:
2x15/15 @ bw+ 10 lbs

Run:
2 miles in 16:33

Hot and humid as hell.

The 32s are slowly starting to feel lighter.  Definitely feeling like I can hit 5 mins @ 4 rpm most days.  Good stuff and more to come.

7-1-13

Today:  KB Pentathlon


OAC:
110 reps @ 32kg = 440 pts

OAP:
60 @ 24kg =180 pts

OAJ:
120 reps @ 24kg =  360 pts

HSN:
100 reps @ 22kg = 275 pts

PP:
120 reps @ 22kg = 330 pts

Ttl reps:  510 reps
Ttl kg:  12680 kg
total pts: 1585 points

Warmup

LC:
5 mins @ 2x32kg; 4 rpm = 20 reps (PR)

OAJ:
4 mins @ 32kg; 14/14

Run:
2 miles in 17:17

Stretched and done.

Warmup

LC:
11 mins @ 2x28kg; 4 rpm (last 3 mins @ 6 rpm) = 54 reps

Situps:
30 reps

Stretched and done.

Wanted a run but it was storming.

Warmup

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

Dips/Chins:
30/30 @ bw + 10 lbs

Stretched and done.

Warmup

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

Situps:
50 reps

Run:

Spent the last week at the beach.  Did a set or two with the 32's but primarily just swam, kayaked, and ran.

Today back home............


Warmup

LC:
6 mins @ 2x28kg; 5 rpm

Stretched and done.

Kayaking: 1.5 hrs in the bay Pushups: 50 reps @ bw Hindu pushups: 50 reps @ bw BW SQ:  50 reps @ bw (pause and stretch at the bottom)

Warmup

LC:
4 mins @ 2x32kg; 4 rpm

Pushups:
20 reps @ BW

Beach run:
1-2 miles

Misc swimming and kayaking

Warmup

LC:
4 mins @ 2x32kg; 4 rpm = 16 reps
4 mins @ 2x32kg; 4 rpm = 16 reps

ttl time/ reps:  8 mins/ 32 reps

Dips/Chins:
3x10 @ bw + 10 lbs

Stretched and done.

Warmup

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

Run:
3 miles of hills in 21:09

Stretched and done.

Wanted 10 mins and got it.  Nothing hurting or straining about this which makes me feel good considering this is the first actual day off I have had from work in 2 weeks and no sleep last night.  Over 200 hrs of work time in 2 weeks + training + class has left me a little burned out.  Glad to see I can churn this out even on a bad day.  

This pace lets me keep control of my breathing and HR without much thought.  I know that it is slow for a base pace compared to some of the big names, but with this as my base I feel like I can step it up for a few mins and back down to this without terminating the set.  Comfort zone for the win.

Will be going on 6 day beach trip for my birthday and when I get back it will be time to begin working with the 32s.

Warmup

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

Run:
2 miles in 14:14

Stretched and done.

Warmup

OAJ:
6 mins @ 32kg; 18L/18R = 36 reps

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

Dips/Chins:
10x3 @ bw + 10 lbs

Run:
1.5 miles in 13:22

Stretched and done.

Warmup

LC:
8 mins @ 2x28kg; 6-6-5-5-5-5-6-6 = 48 reps

OAJ:
3.75 mins @ 32kg; 25L/25R = 50 reps

Stretched and done.

Warmup

OAJ:
5.5 mins @ 32kg; 30L/30R = 60 reps

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

Stretched and done.

Warmup

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

OAJ:
4.5 mins @ 32kg; 25L/25R = 50 reps

Run:
2 miles in 17:13

Stretched and done.

Warmup

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

ttl time/reps:  12 mins/ 84 reps

Dips/Chins:
10x 3 reps @ 10 lbs + bw

Stretched and done.

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.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm

Run:
2 miles in 17:09

Stretched and done.

Warmup

Kettlebell Pentathlon:  6 mins sets w/ 5 min rest between each:
Clean- 120 reps @ 28kg = 420 pts
-5 mins rest-
LC Press- 60 reps @ 22kg = 165 pts
-5 mins rest-
Jerk- 90 reps @ 28kg = 315 pts
-5 mins rest-
HSN- 82 reps @ 22kg = 225.5 pts
-5 mins rest-
PP- 100 reps @ 22kg = 275 pts

TTL Reps:  452 reps
TTL Kgs:  11204 kg
TTL Pts:  1400.5 points

Stretched and done.

Warmup

LC:
5 mins @ 2x28kg; 7 rpm = 35 reps
3 mins @ 2x28kg; 7 rpm = 21 reps
1 mins @ 2x28kg; 10 rpm= 10 reps

Pushups/Chins
40 reps/ 15 reps @ bw + 10 lbs

Stretched and done.

Warmup

LC:
7 mins @ 2x28kg; 6 rpm (7 reps last min) = 43 reps

Situps:
50 reps @ bw

Stretched and done.

Cut this one short for now due to having to run errands.  May run tonight.  Overall not bad for having to work 2 fires last night.

Warmup

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

Dips/Chins:
20/20 @ bw

Run:
3 miles in 30 mins

Stretched and done.

Warmup

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

Run:
1.5 miles in 11:08

Stretched and done.

Spent the day covering the hole I dug up yesterday and then riding the motorcycle with a buddy I haven't seen in a while.  Came home and cranked this out.  Slow and steady.  4 reps away.  I know that I have it in me for one final jump, but I mentally respond better with small incremental climbs.  Dunno why.  Progress is progress though.

Warmup

LC:

4 mins @ 2x28kg; 6 rpm = 24 reps

Stretched and done.

Worked a long 24 hr shift yesterday and then came home to find my water main had busted.  Spent the day digging up my yard and replacing said main.  Then did this.  Was hoping for a lot more but this was it for today.

Warmup

LC:
6 mins @ 2x28kg; 6 rpm

Dips/Chins:
3x8

Run:
3 miles in 23:32

Stretched and done.

Warmup

LC:
9 mins @ 2x28kg; 5 rpm = 45 reps (tied)

Situps:
55 reps @ bw

Jog w/ Wife:
20 mins at a slower pace

Warmup

LC:
9 mins @ 2x28kg; 5 rpm = 45 reps (PR)

Dips/Chins:
15/15

Stretched and done.

Warmup

LC:
6 mins @ 2x28kg; 7 rpm = 42 reps (PR)

Dips/ Chins:
10/10 reps @ bw

Stretched and done.

Warmup

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

Situps:
50 reps @ bw

Run:
3 miles in 24:16

Stretch and done.

Warmup

LC:
8 mins @ 2x28kg; 5 rpm = 40 reps (tied PR)

Pushups/Pullups:
25/10 @ bw + 10 lbs

Stretch and done.

Warmup

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

Situps:
50 reps

Run:
2.5 miles in 20 mins

Warmup

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

Pushup/Chinup:
40/20 @ bw + 10 lbs

Stretched and done.

Warmup

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

Run:
2 miles in 17 mins

Stretched and done.

Warmup

Kettlebell Pentathlon:  6 mins sets w/ 5 min rest between each:
Clean- 114 reps @ 24kg = 342 pts
-5 mins rest-
LC Press- 56 reps @ 22kg = 154pts
-5 mins rest-
Jerk- 80 reps @ 24kg = 240 pts
-5 mins rest-
HSN- 70 reps @ 22kg = 195.25 pts
-5 mins rest-
PP- 88 reps @ 22kg = 242 pts

TTL Reps:  409 reps
TTL Kgs:  9386 kg
TTL Pts:  1173.25 pts

Warmup

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

Run:
1.5 miles 12 mins

Stretched and done.

Warmup

LC:
5 mins @ 2x28kg; 5 rpm = 25 reps

Pushup/Chinup:
10x 4/4 @ 50 lbs vest

Run:
2 miles in 15 mins

Stretch and done.

Warmup

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

Situps:
2x40 reps

Run:
2 miles in 16 mins

Stretch and done.

Warmup

LC:
7 mins @ 2x24kg; 6 rpm = 42 reps

Pushup/Chinup:
10x 3/3 @ 50 lbs vest

Stretch and done.

Day 4 of SCBA Survivor Course:

Geared Calisthenics (Time spent in the top and bottom positions of all the exercises)
150 push-ups
200 jumping jacks
150 mountain climbers
100 sprawls

Geared run:
1 mile

Obstacle course:
*Tire & sledge hammer- 10 lbs hammer; 25R/25L
*Dummy carry- 150 lbs for 50ft
*High rise pack: 50 lbs of hose up and down 3 stories
*Hose Hoist- 60 lbs; 2x up and down 3 stories
*Victim Rescue- wall search and drag 150 lbs dummy drag out of building on hands and knees
*Equipment Carry- total of 70 lbs for 1/4 a mile
*Pike Pole Pulldown- 25 reps @ 50 lbs
*Attic crawl- 15 ft
*March in place for 10 mins

Run:
4 miles in 36 mins

Stretch and then drill work in gear all day, most of which was a spaghetti drill. Blacked out and in gear, you are given an end of hose and must follow it on hands and knees though a drenched 3 story maze and end on the same length of hose. There are numerous false hoses in there knotted up as well as 4 real sections. The hoses go up and down stairs, through scuttle holes, and through obstacles. We had to do all 4 hoses. Average time on a length of hose was 40-60 mins.

Finished with all that and I'm glad I'm done. This stuff was fatiguing as hell. Now to rest, get to a station, and start back towards CMS.

Day 3 of SCBA Survivor Course:

Geared Calisthenics (Time spent in the top and bottom positions of all the exercises)
150 push-ups
200 jumping jacks
150 mountain climbers
50 sprawls

Geared run:
1 mile

Obstacle course:
*Tire & sledge hammer- 10 lbs hammer; 25R/25L
*Dummy carry- 150 lbs for 50ft
*High rise pack: 50 lbs of hose up and down 3 stories
*Hose Hoist- 60 lbs; 2x up and down 3 stories
*Victim Rescue- wall search and drag 150 lbs dummy drag out of building on hands and knees
*Equipment Carry- total of 70 lbs for 1/4 a mile
*Pike Pole Pulldown- 25 reps @ 50 lbs
*Attic crawl- 15 ft
*March in place for 10 mins

Run:
3.5 miles in 28 mins

Stretch and then drill work all day in full gear including 2 live fire evolutions.  The last one was a basement burn that was freakin' toasty.

Day 2 of SCBA Survivor Course:

Geared Calisthenics (Time spent in the top and bottom positions of all the exercises)
150 push-ups
200 jumping jacks
150 mountain climbers
45 sprawls

Geared run:
1 mile

Obstacle course:
*Tire & sledge hammer- 10 lbs hammer; 25R/25L
*Dummy carry- 150 lbs for 50ft
*High rise pack: 50 lbs of hose up and down 3 stories
*Hose Hoist- 60 lbs; 2x up and down 3 stories
*Victim Rescue- wall search and drag 150 lbs dummy drag out of building on hands and knees
*Equipment Carry- total of 70 lbs for 1/4 a mile
*Pike Pole Pulldown- 25 reps @ 50 lbs
*Attic crawl- 15 ft
*March in place for 10 mins

Run:
3 miles in 28 mins

Stretch and then drill work all day in full gear.

Warmup

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

Circuit w/ 50 lbs vest and mask:
3x thru-
5 pushups (super slow pause at top and bottom)
40 mountain climbers
50 high steps (knees to belly)
40 arm rotations

Stretch and done.

-PT test-

Push-ups:
92 reps

Sit-ups:
89 reps

2 mile Run:
13:01

Stretched and done.

100% in all of them. Bells tomorrow

(no title)

-Drill Field-

Warmup

Masked Run:
2 miles in 16:32

Obstacle Course:
1x thru w/ full gear (approx 50 lbs)
Crawl course (attic like obstacles)
Confined space tube crawl- 50 ft of 24 inch tube
Sledge & Tire- 50 per side w/ 10 lbs hammer
Balance beam- 25 ft w/ 20 lbs hose roll
Hose hoist & lower- 2x up and down 50 lbs hose on utility rope, hand over hand to 4th story

Geared Calisthenics:
40 pushups
40 mountain climbers
40 jumping jacks
40 up/downs (burpee sans push-up)
40 arm rotations


Stretch and done.

-Drill Field-

Warmup

Masked Run:

2 miles in 18:00

Obstacle Course:

1x thru w/ full gear (approx 50 lbs)

Confined space tube crawl- 50 ft of 24 inch tube

Tire Flip - 40 yrds @ 250 lbs 

Sledge & Tire- 20 per side w/ 10 lbs hammer 

Balance beam- 15 ft w/ 20 lbs hose roll

Scuttle Hole Climb in blacked out mask- up and back down

Confined space maze- masked blacked out

Geared Calisthenics:

40 pushups

40 mountain climbers

40 jumping jacks

40 arm rotations

-Home-

Half-Snatch:

05:30 mins @ 22kg; 35/35

Stretch and done.

Went to a cosplay convention with the wife over the weekend.  Only exercise was 80 pushups on Saturday morning and then using only the stairs to go from floor to floor.

-Today @ Home-

Warmup

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

Weighted Circuit w/ 12 lbs pack & SCBA Mask:
*5x thru*
10 pushups
40 mountain climbers
4 chin ups
40 jumping jacks

Arm rotations:
150 reps

Stretch and done.

-AM-
Situps:
50 reps

Stretch

-PM-

Warmup

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

Run:
1 mile in 06:31

Stretch and done.

Overall not a bad day.  Spent all day at the drill field working extrication scenarios, which means being in full gear and lifting heavy hydraulic tools all day to cut up cars and trucks so that we can rescue "victims".  Lots of heavy lifting and definitely sweated a ton.

LC felt pretty breezy.  Legs are feeling snappy when I want them to and my wind is not really an issue at this pace at all.  Feet were a little sore, probably from being in bunker boots all day followed by this.

Run was tough as it is a hilly mile, basically a bowl (down, up, & back).  Still felt good to turn up the speed though.

Warmup

Masked Run:
2 miles in 16:00

Pushups:
50 reps w/ 10 lbs pack
50 reps @ BW

Situps:
2x40 reps

Stretched and done.