November 21st – 28th, 2012


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November 21st – 28th, 2012

Busy week of the usual workouts – including the previously mentioned Gerkin Protocol – which is proving to be quite the b*tch!! Doing after a full workout as well was a nice challenge.

November 21st – Heavy Day B

Squats – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (Got to 280lbs – immediately followed last set with 6 reps at 200lbs) – 2 minute rest between sets

Bench – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (Got to 200lbs  – immediately followed last set with 8 reps at 135lbs) – 2 minute rest between sets

Powercleans – Warm up x 3 sets – 5 sets x 3 reps (did 135lbslbs) – 1.5 minute rest between sets

SuperSet –  5 Sets, 1 minute rest of: Romainian Deadlifts x 8 reps (150lbs) + Weighted Chinups x Max reps (30lbs)

 

November 22nd – Metcon

Gerkin Protocol – 13 minute mark

Maximum Plank Position

DB Man-Makers (25lbs) – 5 sets of 8 reps – 1 minute rest between sets

 

November 24th – Medium Day A

Squats – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 240lbs) – 1.5 minute rest between sets

Press – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 115lbs) – 1.5 minute rest between sets

SuperSet #1 –  5 Sets, 1 minute rest of : Barbell Back Row x 8 reps (160lbs) + Weighted Sit-Ups x 10 reps (30lbs)

SuperSet #2 – 5 Sets, 1 minute rest of: Weighted Tricep Dips x 8 reps (45lbs) + Wide-Grip Pull-Ups x Max Reps

Gerkin Protocol – 13 minute mark

 

November 26th – Metcon

Gerkin Protocol – 13:34 minute mark

50 Renegade Rows for time (45lb DB) – 3:46

Max Plank Position

 

November 28th – Light Day B

Squats – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 180lbs) – 1 minute rest between sets

Bench – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 160lbs) – 1 minute rest between sets

Deadlifts – Warm up x 3 sets – Light weight for 5 sets x 5 reps (did 280lbs) – 1 minute rest between sets

SuperSet –  5 Sets, 1 minute rest of: Barbell Shrugs x 8 reps (165lbs) + Weighted Chinups x Max reps (35lbs)

Weighted Sit-ups on the Sit-Up Bench – 20lb DB – 5 Sets of 10 Reps – 1 minute rest between sets

 

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Week of November 14th – 20th, 2012


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Week of November 14th – 20th, 2012

Alright – it’s been a busy past week with 5 different workouts.

New to our repetoire this past week has been the addition of the ‘Gerkin Protocol’. This is a treadmill endurance test whose purpose is to give a rough idea regarding your cardio ability (as measured in estimated Vo2 Max). You essentially sprint ever faster and on a greater incline – every minute either the speed increases or the incline increases – it gets really challenging really fast. You essentially hit a wall!! This is actually a really good metcon to do as it does a number on you – it’s fast, it’s challenging.

Numerous fire-departments across North America require you meet the minimum am0unt of time for this protocol at 12:30 (many in addition to the CPAT and other tests).

I was going over some some old log books from 2008 and noticed that I had spent a few months doing this protocol – eventually topping out at nearly 16 minutes. I tried this again on November 15th for the hell of it and only got 13 minutes. While that would count as a ‘pass’ – I was surprised with the score so have now decided to assault this protocol over the next few months… For our ‘metcon / strength-endurance’ days – this can easily be added in. Start the day with the gerkin protocol – take a breather, drink some water, then do a quick wod. Perfect!!

Gerkin Protocol links:

http://www.military.com/military-fitness/running/how-to-complete-gerkin-protocol-test-on-treadmills

http://occmed.oxfordjournals.org/content/54/6/373.full.pdf

And most importantly if you want the exact numbers and instructions to do this:

http://www.calgary.ca/CSPS/Fire/Documents/Recruitment/WFI-Treadmill-Evaluation.pdf

or you can see the following;

Time

Speed mph

%Grade

 

0:00 – 1:00

3.0

0

1:01 – 2:00

3.0

0

2:01 – 3:00

3.0

0

3:01 – 4:00

4.5

0

4:01 – 5:00

4.5

2

5:01 – 6:00

5.0

2

6:01 – 7:00

5.0

4

7:01 – 8:00

5.5

4

8:01 – 9:00

5.5

6

9:01 – 10:00

6.0

6

10:01 – 11:00

 

6.0

8

11:01 – 12:00

 

6.5

8

12:01 – 13:00

 

6.5

10

13:01 – 14:00

 

7.0

10

14:01 – 15:00

 

7.0

12

15:01 – 16:00

 

7.5

12

16:01 – 17:00

 

7.5

14

17:01 – 18:00

 

8.0

14

Recovery Phase

0:00 – 1:00

3.0

0

1:01 – 2:00

3.0

0

2:01 – 3:00

3.0

0

 

November 14th – Heavy Day A

Squats – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (did 270lbs) – 2 minute rest between sets

Press – Warm up x 3 sets – Heavy weight for 3 sets x 3 reps (did 130lbs) – 2 minute rest between sets

SuperSet #1 –  5 Sets, 1 minute rest of : Barbell Back Row x 8 reps (155lbs) + Weighted Sit-Ups x 10 reps (30lbs)

SuperSet #2 – 5 Sets, 1 minute rest of: Weighted Tricep Dips x 8 reps (45lbs) + Wide-Grip Pull-Ups x Max Reps

 

November 15th – Metcon

Gerkin Protocol – 13 minute mark

5 Sets of 10 Reps of Weighted Back Extensions (20lbs)

 

November 16th – Medium Day B

Squats – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 240lbs) – 1.5 minute rest between sets

Bench – Warm up x 3 sets – Medium weight for 3 sets x 5 reps (did 175lbs) – 1.5 minute rest between sets

Deadlifts – Warm up x 3 sets – Medium weight for 5 sets x5 reps (did 300lbs) – 2.5 minute rest between sets

SuperSet –  5 Sets, 1 minute rest of: Barbell Shrugs x 8 reps (165lbs) + Weighted Chinups x Max reps (30lbs)

 

November 18th – Light Day A

Squats – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 175lbs) – 1 minute rest between sets

Press – Warm up x 3 sets – Light weight for 3 sets x 8 reps (did 90lbs) – 1 minute rest between sets

SuperSet #1 –  5 Sets, 1 minute rest of : Barbell Back Row x 8 reps (155lbs) + Weighted Sit-Ups x 10 reps (30lbs)

SuperSet #2 – 5 Sets, 1 minute rest of: Weighted Tricep Dips x 8 reps (45lbs) + Wide-Grip Pull-Ups x Max Reps

 

November 19th – Metcon

Gerkin Protocol – 13:20 minute mark

50 Burpees for time – 3:40

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November 11th, 2012


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November 11th, 2012

Thank you to all the veterans and current soldiers for doing what they do.

If you are working out today, try a crossfit Hero Wod

Be safe!

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November 8th, 2012


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November 8th, 2012

Alright – really didn’t want to work out today but my wife forced me into the following strength-endurance wod;

Max beach burpees in 10 min

5 minute rest

Max balcony pull-ups in 10 min

My results were 116 for burpees and 76 for pull-ups.

Pretty mediocre but decent for a post hangover!!

Now to enjoy the sun!

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November 7th, 2012


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November 7th, 2012

On the beach drinking and practicing handstands… Also – attempting pull-ups on old rusted hooks isnt always the best pull-up attempt… Hopefully every one of you is in a similar position!!

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