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Old 10-06-2010, 07:34 PM   #61
Dave Coughlin
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Derek-Looking forward to meeting you Saturday. It looks like the event will be infinitely more organized than last year; not that last year was bad, but it looks like Leo has addressed many issues.

10/5/2010 @WW

cfwu 1x10, mobility stuff

C2-500m in 1:39.8, 1K in 4:03
Stair trainer-10mins AMRAP/38 floors

10/6/2010 @FD

Treadmill CFE-style
5mins fast walk
:30 on/:30 walk (7min/mile pace)
1min on/1min off
3x (2min on/1min off)
2x (1min on/1min off)
2x (:30 on/:30 off) 6:00/mile pace
5mins fast walk
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Old 10-18-2010, 04:30 PM   #62
Dave Coughlin
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I took a few days off after the Iron Curtain event, then I started rocking a 102 temperature after my second day back! Curtain report as follows:

Iron Curtain 2010-Rx class
1) 1.55 mile run, with the first 600m carrying a 45# bumper plate
13:01-35th out of 50

2) AMRAP in 6mins of: 10 pullups and 10 burpees (with games style pushups)
83 total reps-39th out of 50

3) 1RM deadlift, three attempts
455, 495, 535 PR-1st out of 50

4) Three rounds of: 10 OHS 95#, 10 box jumps 24", 20 DUs
4:56-12th out of 50

Final rank-22nd out of 50 competitors:shrug:

*What a nicely run event, hats off to Leo S and the CF Evo crew for putting together a top-notch CF competition. The programming was across the board, and there wasn't a lot of standing around/dead space.
The run was horrible. I started carrying the weight on my back, then under my right arm, I couldn't find a real way to do it. The fact that I am pushing 250# and haven't ran much at all really became apparent, because in my running days I could go at a decent clip. Not today.
The couplet was going to be my worst event, and I knew it. I flew through my first round in :45, then flamed out royally. BOdyweight stuff has always been an issue for me, and this couplet exposed me. I was not pleased about my placing after the first two events, but I knew that the last two WODs were more my style.
The DL was a group of five guys, an empty bar, and weights, and everyone had 15min to get three attempts. Just from talking to the other four guys made things much more relaxing, even though everyone was competing against each other. 535 came up real fast at the start, but it took a couple jerky jerky movements to get it all the way up.
I thought I'd do well at the triplet, even though I got gigged by the judge after my first round of OHS. He said I didn't finish my last OHS rep before dropping the bar....too bad I was on my 5th box jump when they told me to go back, and those jumps didn't count. Everything else went smoothly, the DUs were unbroken, not too fast, and easy. All except for my last DU, it took my three tries to get that last one! I was beat.


10/15/2010 @FD

cfwu 1x10, rolling

Shoulder Press
45*5, 45*5, 135*5, 155*5, 175*5

Conditioning, not timed
Four rounds of:
-2mins on stair trainer, no hands on rails
-40# DB snatch from ground, 5 each arm

10/16/2010 @FD

cfwu 1x10, stair trainer

Back Squat
45*5, 135*5, 225*5, 275*5, 275*5, 275*5

Three rounds of:
-135# Hang Power Clean
-15 burpees
6:58

*I went with manageable yet hard weights for each big movement, and I was planning on doing the same with DL and BP before I got sick. The stair trainer couplet was pretty tough, and the main site couplet from a few days ago was a killer. I tried to really jump on the HPCs, so I wouldn't muscle them up or reverse curl them...like I sometimes do on similar WODs. The burpees were a killer, but I was really happy with the workout. What sucks is that yesterday was the start of two weeks off for me! Argh!
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Old 10-26-2010, 05:02 PM   #63
Dave Coughlin
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Been sick for the past week, then lazy for a couple days....

10/26/2010 @ the park

cfwu 1x10, stretching and light jogging

AMRAP in 20mins of:
10 thrusters, 95lbs
340m run (all on grass)
6 rounds

*I was not pleased at my wind at all, during this effort. I was originally wanting to do a 20min amrap of heavy thrusters, 200m run, and a short bear crawl; however, I couldn't get to a track and I only brought my 25# bumpers with me. I guess my eyeballing distance isn't too well, as the out-and-back I used today was 170m each way per mapmyrun. I was gassed after the second run, the thrusters weren't an issue at all. Overall, today went a little worse than I expected, but not too bad.
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Old 10-27-2010, 03:37 AM   #64
Derek Simonds
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Just remember today was the first day back.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 11-01-2010, 10:08 AM   #65
Dave Coughlin
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Derek-You didn't have to tell my legs that, they figured it out after the first run! Great at-home workout BTW, I'm planning on upping the thruster weight (lower reps of course) and dropping the run distance. Hope 10/31 was fun for you guys....

10/28/2010 @CFFB

cfwu 1x10, rolling stretching etc

Deadlift
135*5, 225*5, 315*5, 365*5, 415*5

Conditioning
AMRAP in 10mins
-5 Power Cleans 135#
-10 pushups
10 rounds, plus 5 PCs and 2 pushups


11/1/2010 @CFFB

cfwu 1x10, HSPUs, mobility

CrossFit Total
(warmup sets were done for all three lifts prior to first CFT BS attempt)

BS-45*8, 135*5, 225*3, 315, 365 (ties PR), 385 Fail
SP-135*3, 155*3, 185, 205 (ties PR), 215 Fail
DL-135*5, 225*3, 315*3, 425, 515, 550 Fail
CFT: 1085 PR (old PR was like 940 in early 2009)

500m row-1:34.5 PR (old PR was 1:36)

*The thruster/run WOD was hell on my legs, but it is definitely a couplet I'd like to revisit fairly soon and tweak the weights/distances. A shorter run and heavier thruster would make for a terrific workout IMO. I wanted to get some solid DL work in, but I haven't been able to logistically commit to restarting 5/3/1 for another week or two, so I just went for sets of 5s. I think 415x5 is my new 5RM, but I'm not sure...I'll have to search the archives. The PC/pushup AMRAP was perfect due to my sore legs from thruster/run WOD, and the ten pushups were just enough for me to pretty much do them non-stop. I tried my damndest to keep from muscling up the PCs near the end, which was hard to do. Solid day.
**I wanted to do a CFT for the longest time, and I finally got an opportunity to do one during the open gym hours at the FireBase. It's been about a month since I've done any 531 squats, so I was worried about my BS result. My 365 went pretty well, so I threw on a couple 10s and tried 385 for a PR. I went up a bit early, and tried to reset, which led to a fail. 205 was a PR, and 215 barely got off my rack position. The DL didn't feel like a PR day, but 515# felt OK getting off the ground. I still went for the Affiliate record of 550#; however, I'm convinced the iron 100# plates we have are fabricated with some kind of magnet or something, because it makes lifting the bar quite difficult. As punishment for missing the 550# attempt, I made myself do a PR attempt at a 500m row. I went for a negative split, and that went pretty well. I did not feel very fluid or efficient, so I now I've got a sub :90 row in the future....
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Old 02-20-2011, 07:52 PM   #66
Dave Coughlin
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Wow, I've been the opposite of consistent.

Since the beginning of the year, I've been pretty inconsistent with my training. It's been good enough to maintain; however, there's no real way I could have made any progress the past few weeks. Work has been busier at night, wifey has been working more at night, which means I am at home with both kids two out of every three nights. Here are some highlights of the past few weeks, although they weren't everything.....

**Back Squat
3*5*275#
recently 3*5*284#

**Took 2nd place in novice division at Florida Strongman Championships (won the press medley, got 2nd in the others)
-Press medley, 1st place: 100# kegx3, 175# logx3, 200#logx3
-Farmers walk 225# each hand/400# sled pull medley
-150# sandbag run/240# keg medley
-700# tire flip x5 in :21
-220# stone load max attempts in one minute-9


**Came up with an FD baseline workout for all the guys on shift
-300yd shuttle run
-250# tire flip 25 times
-300yd shuttle run

**CrossFit FireBase for two pretty great workout days
-Press 135*5, 155*5, 175*5, 185*4
-DL/KBS/ 50 DUs medley 21/15/9 in 10:36 (DL 225#/1.5 pood KB)

Great team WOD with prowler, sandbag run, lunge walks, rope climbs

I'm looking at experimenting with Gant Grimes' hybrid Version 3.0, because I like the intoductory Oly work. The barbell focus has lots of wiggle room programmed in, which I need given my schedule. I've got a few irons in the fire for the next few months....
-Highland Games in March
-Florida Throwdown CF comp and strongman event late April
-Florida police/fire games Toughest Competitor Alive event in May
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Old 02-21-2011, 08:26 PM   #67
Dave Coughlin
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2/21/2011 @ FD

VERY busy day today at the station-a BS house fire, two entrapments, and about ten EMS calls, plus the Monday vehicle cleanup/inventory. Lots of functional work today.

-ascended the 75' aerial ladder this AM
-carried the 125# Hydraulic power unit (for the extrication tools) a grand total of around 200' on both calls
-in addition to normal stuff

I tried to get in a quick burner around 8pm tonight, but then we got banged out on back2back2back calls. Tuesday is another day.
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Old 02-22-2011, 07:37 AM   #68
Derek Simonds
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Lots of stuff happening around the station. Good thing you are functional... Hope to see you soon!
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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Old 02-23-2011, 09:21 PM   #69
Dave Coughlin
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Very busy, indeed, Derek. Now that you're back in Central Florida for more than a couple days, perhaps we can meet up. How's the tri training going? I may be out for that Lakeland tri; the Europa Show at the Convention Center is having a CF event and a Strongman contest...and I might do both.

2/23/2011 @home

Pullups 5x10, over the course of the day

Press, with a PC into position
45*5, 75*5, 105*5
Density Shoulder Press, 10x3 EMOM
Rds1-6 170#, Rd7 165#, Rds 8-10 155#

Long break for daddy stuff

Randy 75x75# Power Snatch
5:35 PR I believe (old PR is 545 methinks)

*I'm going to try to get in 50 pullups every day that I am home, my wife has been busting my chops about building the rack and hardly using it. Pullups seem to build my humility a bit more, anyways....
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Old 02-24-2011, 05:46 AM   #70
Derek Simonds
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I think there is a grappler's quest at the same show. I will look and see what is going on. If so I will also be there. About those pullups, yeah they are humbling...
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
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