September 21st, 2012


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September 21st, 2012

Sorry for the late posting!! At a wedding this past weekend

In the off chance you haven’t seen it yet – our new Workout Cycle is out!

;

Firefighter Hybrid Workout V2 - Day A – Medium

Squats – 3 x 5 warmup (increasing weight) – 3 x 5 working (increasing weight – hope to hit 245lb)

Bench Press – 3 x 5 warmup (increasing weight) 3x 5 working weight

Deadlifts – 5×3 (increasing weight the whole time – 135lb to 335lb

Super-Set One – Barbell Rows 5 x 8 @ 140lb
Weighted Sit-Ups 5 x 10 @ 15lb

Super-Set Two – Weighted tricep dips – 5 x 8 @ 45lb
Pull-Ups – Wide-Grip 5 x Max

Weighted Back-Extensions (5×8 @15lb)

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September 19th, 2012


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September 19th, 2012

We did Day A – Heavy of our Firefighter Hybrid Workout V2 today

 

Day A

Squats

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 3 Reps (increasing weight – 245-255-265lb in my case)

 

Press

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 3 Reps (increasing weight – 105-115-130lb in my case)

 

Super-Set One 5 rounds of –  Barbell Rows @ 140lb x 8

Weighted Sit-Ups @ 20lb x 10

 

Super-Set Two 5 rounds of  – Weighted Dips @ 45lbs x 8

Pull-Ups – Wide-Grip x max

 

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September 17th, 2012


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September 17th, 2012

Today we’re going to be doing a short and sucky metcon…

 

Our one and only – Labadd 50!!!

 

Named after an evil beer… this WOD will make you feel like you’ve just had a case of them!

 

Complete the following for time;

50 Bad Bodybuilders (Burpee jumping up to a pull-up bar and doing a knees to elbows)

50 Regular Bodyblasters (do a pushup then roll onto your back until your feet go past your head… then roll back into a push-up)

 

Our best time for this was 10:41

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September 16th, 2012


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September 16th, 2012

Today was Day B – Light of our Firefighter Hybrid Workout V2

 

Since we’re starting to cycle through the weeks, it’s important to note that at this stage you still be on the ‘lighter’ side of things. We’re not in a rush or have a set deadline, so it’s best to start light and simply let the body adapt properly. Having said that, you should be adding 5lbs to each exercise compared to the last time you did it (in terms of light day vs previous light day, etc.).

 

Squats

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 8 Reps (used 145lbs)

1 min rest between sets

 

Bench Press

Warm-Up 2 Sets x 3 Reps (increasing weight)

Working Sets 3 Sets x 8 Reps (used 125lbs)

1 min rest between sets

 

Power Cleans

Warm-Up 3 Sets x 3 Reps (increasing weight)

Working Sets 5 Sets x 3 Reps (115lbs)

1 min rest between sets

 

Super-Set – Romanian Deadlifts 5 x 8 @ 95lbs

Weighted Chin-Ups 5 x max + 25lbs (did 7, 6, 6, 5, 6 )

20120916-220829.jpg

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September 14th, 2012


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September 14th, 2012

Alright!

Back to doing the metcons that we hate… and by hate, I mean hate.

I must fess up that I had a spoonful of ice-cream yesterday. DAMN it was good! I don’t care if I have to do Ice Cream Punishment today as a result… that spoonful was yummy!

Although, in hindsite, if I’m going to be doing this dreaded WOD for a spoonful, might as well have had a bowl-full!! DAMN IT!!!!

ICE CREAM PUNISHMENT – a crappy metabolic conditioning workout to remind us all that being human sometimes really sucks…

5 Rounds of the following for time;

500m Row

10 Strict Pull-Ups

20 DB Snatches (45lb – 10 each side)

30 Sit-Ups

40 Push-ups

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