more tower

14 tower ascents  98 floors
32:40

BoB crit

20:30
7 miles

towering

12 tower ascents  84 floors  27:00

recruit class has started...

30 muscle ups for time:
9:35

10 rounds:
7 sdhp 95#
7 front squats 95#
7 push jerks 95#
11:48

gateway MTB
8.5 miles
full east and west loop

run?

4 mile run 28:55

gateway MTB

22.5 miles

funs

4.5 mile run

3fer amraps

two good ones

3.5 mile run

amrap 25:
25 thrusters 45#
25 burpees
25 sdhp

6+25

gateway MTB

8.5 miles

sansom MTB

10 miles

four?

squat
bench
deadlift

grace painful

twice

20 mile roadie

2.5 mile run

running

5 mile run 40 minutes

MTB

gateway 9 miles

sansom 6 miles

i like this one

5 rounds:
400m run
21 kbell swings 53#
12 burpees
17:49

gateway MTB

8.5 miles

one full lap east + west

sansom park MTB

10 miles

fun stuff

4 mile run

back squat 1x10, 1x8, 3x5, 2x3

EMOM pullup pushup ladder
1,1; 2,2; 3,3;...
14 rds + 15 reps
to 20 rounds of pushups

where am i

5 rounds for time:
50' overhead lunges 45#
21 burpees
11:34

5 rounds:
135# push press 5x
4 muscle ups

sansom park MTB

11 miles... one full lap

tuesday stuff

3 mile run 23:00

100 double unders
25 toes 2 bar
25 deadlifts 225#
50 box jumpovers 24"
7:07

9/11 stairclimb with TCC 81

110 floors

9/11

roadie 26 miles

ymca with joey

run intervals on the treadmill

Easy cervelo ride

15 miles 55 minutes

TCC #81

TCC 81#

400m run
81 squats / hold squat
400m run
81 lunges / hold squat
400m run
81 jumping squats / hold squat
400m run
81 jumping lunges / hold squat
400m run
81 push-ups / high plank

Some stuff

Deadlift 5rm X 10

Amrap 20:
5 pull-ups
10 power snatch db 50#
15 push-up
20 air squat

9 rds

First long roadie ride on the S2

30 mile roadie from home to Benbrook ymca

Cooper Clinic day four

Roadie crit 

30 min 

10.5 miles 

20.5avg

Cooper Clinic day three

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

19:32

Cooper Clinic day two

Jackie 
1000m row
50 thrusters 45#
30 pull-ups 

7:31
Rest ten minutes 
8:13

Cooper Clinic day one

Roadie 15 miles 

4 rds:

5 power cleans 135-155-185-205

7 box jump over

9 ring dips

OT wod

4 rounds:

EMOM 4 rest 1

Row 500m

25 push-ups

Wallballs 20#

32-32-25-17

5k run

21:30

Climbing stairs

Burnet plaza 40 floors

8:58 45#

11:32 45#

at work

Cindy emom ladder

First time with Joey.

38 floors 45#

18:00

Burnett Plaza

At the hotel

DB hc&j 35# - push-ups. 40:20

8-30

8-25

9-33

11-28

12-25

38-141

At the hotel in San Antonio

110 floors with 45#

Up and down every 5. 

31:40

Longest run in a year??

7 miles 

54:30

7:47 avg/mile

Almost killed Kevin

36:36

4.5 miles

8:08/avg

Yes? No?

5 rounds @ 45#

100 step ups

10 pull-ups

20 push-ups

37:32

At work

3+ mile run 25:00

Tennis 120min

This hurt

10 c&j 135#. 5 muscle ups

10 c&j 155#. 5 muscle ups

10 c&j 185#. 5 muscle ups

10 c&j 205#. 5 muscle ups

Tennis 60 min 

River run

Trinity River run 3 miles

At home

For time:

10x. 1 legless rope 10'/ 5 pushups

5x. 1 legless rope 10' / 10 push-ups

2x. 1 legless rope  / 25 push-ups

1x. 1 legless rope / 50 push-ups

11:48

OT

Amrap 20:

 OH walking lunges 

 Sled push 

 Burpee jump over plate

 8rds + 15 reps

Cardio:

3 mile hike 30#

Some running

4 mile run. 28:00

Step up challenge

Amrap 30:

18" step ups 45#

618 reps

150 push-ups

Four girl benchmarks

Liz 6:37

Isabel 4:54

Fran 5:11

Diane 8:56

Run

4 mile run 28:22

Dallas Five

1- mile run

100- elbow plank to push up 

150- sit ups

100- Burpees

150- lunges 

32:40

TCC 80

Run 4 miles with recruit 80

Sansom 8 miles SS

At home

5 rounds: Every 5 min:

800m run

Max burpees 

22-21-22-20-20

Back to work

Roadie 15.5 miles

5 rounds for time of:
50x step-ups 45# OLY 20"
15x 135# cleans,50x step-ups 45# OLY 20"
10x 135# snatches

48:23

MTB with Kebschull

Gateway
Sansom
15 miles

Conroe 2016

soccer

Conroe 2016

Firefighter Olympics soccer.

Saturday

10x:

15 kbell swings 53#

10 burpees

5  thrusters 115#

Deadlifts 5-5-5-5-5

225-295-315-345-365

Wod with wife at Y

DB complex 10 rounds EMOM :90

Deads 5

Hang clean 5

Push press 5

EMOM 4/max 1

Push-up 20 (21)

Sit-up 25 (35)

Air squat 27 (42)

With TCC 80.

400 Leg blaster 

800 leg blaster

1200 leg blaster

800 leg blaster

400 leg blaster 

22:01

Around the park

4 miles at work.
29:45

TCC with 79.

100 floors

At 20s. OT. It was so hot.

5x

800m+ run

Leg blaster

Bunked out.

Roadie 16 miles 18avg

SCBA 4000psi bunked out. 

2,4,6... Etc @30#

Lunges

Hpc

Step ups 18"

Push press

14 rd + 6 reps

at te BoB. A good one.

20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps

60 reps. 19:59

complete as many rounds as possible in 7 minutes of:
25 double-unders
5 burpee bar muscle-ups

4 rds. 

More roadie before work

Roadie 16 miles. 17.5avg

At home.

3 rds: Michael 

800m run

50x situps

50x superman

17:53

twofer at TCC

Tabata 40:20 x4

Burpees

Situps

Jumping air squats

Mtn climbers

After recruit fitness: 

10x Step ups

15x Hang power clean

10x Lunges 

15x Push press 

25x Push ups

5rds + 50 reps @ 20#db

Roadie.

Roadie 16 miles

At BoB

 75 pull-ups

Row 500 meters
75 push-ups
Row 500 meters
50 pull-ups
Row 500 meters
50 push-ups
Row 500 meters
25 pull-ups
Row 500 meters
25 push-ups
Row 500 meters

26:32

And some roadie. Huguley also

16 mile roadie

Huguley assessment.

More MTB!

Quanah park MTB. 10 miles

Finally, some MTB

Sansom park 11 miles

Skyler's wod

Amrap 30:

10 back squats 95#

10 walking lunges 95#

10 bar over burpees

Mackey: 12 rds + 5 reps

Skyler: 7 rds + 12 reps

3 good wods... Double dipping $

20x

5 floors stair climb 

5 burpees

25:13

3 rounds:

10min time cap

1k row

Amrap remaining time

12 deadlifts db 45#

9 hang squat clean db 45#

6 push press db 45#

1)2+14

2)2+15

3)2+3

45 hr push-ups

30 dead hang pull-ups

15 hspu

6:30

Wod at the BoB

3rds: F/R wod

Keg lift 60#.          24-21-22

Pull-ups.                20-21-20

Kbell swing 35#.  34-35-33

Db lunges 35#.     26-24-23

Db press 35#.       30-26-25

10:00 step ups 45#. 229

2 mile hike 45#

Mary XXX

Mary XXX ... 270 reps

10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups

25-50-75

30-60-90

75 ghd 75 back ext

Father's Day: pre kolaches

800m run

Push-ups EMOM 4 X 20

800m run

Situps EMOM 4 X 25

800m run

Squats EMOM 4 X 27

800m run

1:00 max push-42-sit-42-squat-45

800m run

TCC #79

10x 400m runs

Murph 2016

Murph 29:07

Mile 1: 6:13

Cindy: 21:49

Mile 2: 29:07

TCC after recruits

40-30-20-10

Thruster db 50#

Burpees

19:12

Fun strength

10 rounds:

5x Deads 300# / 10x ring dips

3 rounds:

10x Press 100# / 20 pull-ups

3 rounds:

15x Back squat 200# / 30 box jump

TCC 80 group run

4x 800m

20 push to plank 

20 situps

Penalty wod:

80 sit squats

After class:

5x:

10 strict pull-ups

20 hr push-ups

30 jumping squats

Strength day?

21-15-9

Deadlift 225#

Press 95#

Front squat 135#

Bench 135#

Fire related

Tuesday. Live burns

Wednesday. Confidence course maze.
6 laps 4000psi

5000m run

5k run on a track
20:08

Dusty chipper

25 pull ups

25 burpees

25 thruster 95 lbs

25 burpees

25 kb swings 53 lbs

25 burpees

25 front squat 95 lbs

25 burpees

25 push press 95 lbs

25 burpees

16:34

Friday

pft  4 min EMOM; 1 min Max reps

Pull-ups 16... 25

Push-up 20... 36

Sit ups 25... 37

Squats 27... 44

2:00 Max reps push-ups...62. 35joey

2:00 Max reps situps...76. 37joey

2:00 Max reps air squats...83. 61joey

1:00 Max reps push-ups...36

1:00 Max reps situps...46

1:00 Max reps air squats...51

:30 Max reps push-ups...24

:30 Max reps situps...22

:30 Max reps air squats...25

Push-ups 122

Situps 144

Squats 159

Total 425

30 muscle ups for time:
9:04

100 situps

Hammy

Tabata burpees 65
Sprints
Core

Pulled right hammy

Wednesday 5/25/16

Part 1: 

max clean and jerk

235#

Part 2:

185# squat clean burpee ladder

1 clean per round. Add one burpee every round. 

14 rounds + 12 burpees

TCC fitness

Class 79
Weight room
50min of linear weight lifting

100 flights of stairs

Saturday 5/21

Amrap10:

2 power cleans 205#

4 bar muscle ups

6 hspu

5 rds + 2 reps 

5k 22:19

Friday 5/20

10 rungs of Cindy

1.    Pull-up 1, push-up 2, squat 3

2.   Pull-up 2, push-up 4, squat 6

3.   Pull-up 3, push-up 6, squat 9

...       ...      ...     ...

10. Pull-up 10,push-up 20, squat 30

8:21

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75#
From 5:00-10:00 use 95#
From 10:00-15:00 use 115#

From 15:00-20:00 use 135#

From 20:00-21:00 use 155#

Not as strong...

Press:

5x5, 3x3, 2x2

(135, 145, 150)

Dead

 5x5, 3x3, 2x2

(315, 315, 335)

Amrap10:

50 du

10 back squat 135#

tcc baseline

1.5 mile run 9:33
max pullups 31
1:00 pushup 52
1:00 situps  47
1:00 squats 50
max pullups 25
1:00 pushup 45
1:00 situps  42
1:00 squats 45
1.5 mile run 13:29

first day of tcc #80

amrap 20:
5 L pullups
7 burpees
9 hang power clean and jerks 115#

7 rounds + 15 reps

roadie bike

10 miles... easy

manderly box

20 power snatch 115#
change weight 10 sec
20 power cleans 135#
2:38

30 bench press 135#
30 kbell 70#
30 c2b pullups
6:51

tcc recruit fitness

amrap 30
400m run
leg blaster

8 rounds + 100m

recruit fitness

partner wod

100 situps each / plank during work
75 squats each / bottom squat
50 pushups each / front leaning rest
25 pullups each / static hold over bar
200m buddy carry

TT

1 mile
5:59

Hotel in Houston

maiden trek in new shoes
5k run
19:48
6:22/avg mile

5/3/16

Recruit run 4 miles

Bike ride with ax and wife.

Recruit FWFD

1. Team 5k row /5 FF
2. 2:00 Max rep burpees
3. Max weight 1 rep max deadlift
4. 2:00 Max rep thrusters 45#

2x 500m row
44 burpees
405# dead
79 thrusters


Amrap12 with Joey

5/1/16

60:00 roadie bike. 14miles

4/30/16

HIIT yoga 30:00

4/29/16

500 step ups 45# to 18"

21:25

4 rds:

1:00 Max reps pull-ups

1:00 Max reps push-ups

1:00 Max reps sit-ups

1:00 Max reps du

Rest :30 

Total reps for each round

210

173

180

170

4/27/16

20 rounds for time:

3 hspu

5 burpees

5 floors up and down

31:09

4/25/16

EMOM 10... 76

5 ring dips

max ohs 95#

EMOM 10... 80

5 pullups c2b

max kbell push press 53#

EMOM 10... 152

5 toes 2 bar

max box jumps 24"

3 miles at work

21:09

before church

4 mile run 29:45

Ax

Ax 10x:

4 c&j 135#

7 burpees 

Mackey 9:52

Crunchy 11:08

Tuesday 4/19/16

Amrap 10
12 deads 40#db
9 hang squat cleans 40#
6 push jerk 40# db

Crunchy 6 rds + 18 reps

Mackey 7 rds + 10 reps

Dusty 6 rds + 10 reps

Tony 6 rds + 15 reps

5 rds for time:

400m run

5 muscle ups

14:00

Monday 4/18/16

Recruit fitness team workout:

77,000# clean and jerk 155x27
77 calorie row
77 pullups
77 burpees

4/17/16

Maupin
4 rounds for time of:
Run 800 meters
50 push-ups
50 sit-ups
50 squats
28:11

4/15/16

10 rounds @ 45# pack:
5 flights up and down
10 pushups
17:57

10 rounds with no pack:
5 flights up and down
10 pushups
12:30

Sunday 4/10/16

4 rounds for time of:
Row 1000m
50 push-ups
50 sit-ups
28:34

For time:
200 step ups
45# to 18" @ 9000'
10:28
10 rounds for time:
20 step ups 45# to 18"
10 push press 30# db
13:48

Saturday 4/9/16

Amrap 20:
5 muscle ups
10 deadlifts 275#
50 double unders
50 sit-ups
4 rounds + 2 mu

Friday 4/8/16

Run 400m / rest 1:00
Run 800m / rest 1:00
Run 1200m / rest 1:00
Run 1600m
19:19

Thursday 4/7/16

Amrap 10
1000m row
Max Cindy
9+17 Cindy reps

Amrap 10
Max reps Curtis P
(HpC, L lunge, R lunge, jerk)
Burpee penalty for dropping
95# = 3 burpee
65# = 5 burpee
45# = 7 burpee

33 reps

Amrap 10

1,2,3... Etc

Med ball clean over 20#

Box jump over 20"

13+21

Tuesday April 5, 2016

90:00 burn lab

Monday April 4, 2016

Karen. 150 wallballs. 20# 10'
6:35

100 hang power cleans 95#

April 3, 2016

4 mile run
29:06

FWFD PFT baseline

1600m run ... 6:06
2000m row ... 7:08
2 minutes max reps of:
pullups ... 60
pushups ... 75
situps ... 80
squats ... 77

was i supposed to work today?

for time:
50 box jumps 24"
   500m row
50 toes 2 bar
   500m row
50 wallballs
   500m row
50 kbell 53#
   500m row
50 push press 95#
   500m row
50 burpees
   500m row

32:50

emom 20

2 power cleans 185#
3 ring dips
4 pullups

bad ass residential structure fire

36th bday

rockyball with the recruits

16.5

21-18-15-12-9-6-3
thrusters 95#
bar facing burpees

13:18

treadmill?

5k run... 22:30

16.4 redo

55 deadlifts 225#
55 wallballs
55 calorie row
55 hspu

199 reps

from the YMCA

2000m run
75 situps
75 supermans
75 situps
75 supermans
2000m run

23:15

cindy

amrap 20
5 pullups
10 pushups
15 air squats

25 rounds

16.4

amrap 13
55 deads 225#
55 wallballs
55 calorie row
55 hspu

193 reps

hockey

hockey!

thursday

1 round
     30 hang power cleans 115#
     15 ring dips
     3 rope climbs 15'
2 rounds
     20 hang power cleans 115#
     10 ring dips
     2 rope climbs 15'
3 rounds
     10 hang power cleans
     5 ring dips
     1 rope climb 15'

17:13

building construction day one...

1 round:
100 double unders
50 air squats
25 push press 95#
2 rounds:
60 double unders
30 air squats
15 push press 95#
3 rounds:
40 double unders
20 air squats
10 push press 95#

11:20

16.3

amrap 7
10 power snatch 75#
3 bar muscle ups

93 reps

2 mile run

battle of the badges

fwfd vs fwpd  5-3

spiders vs badguys  2-6

recruit fitness

fran
21-15-9
thrusters
pullups

3:00

hockey practice

5 rounds for time:
100 step ups @ 60# to 16"
10 muscle ups
41:44

recruit fitness

1 mile run
25 burpees
1 mile run
25 burpees
1 mile run
24:44


16.2
176 reps 5:40

5 rounds for time:

400m run
21 box jumps 20"
14 wallballs 20#
7 deadlifts 225#
18:58

3 mile run around downtown

16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*


Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135#
2nd round, 13 reps, 185#
3rd round, 11 reps, 225#
4th round, 9 reps, 275#
5th round, 7 reps, 315#


dusty 257 10:54
mackey 176 5:40
shafer 173 6:43
kasey 167 6:37
tony 166 7:45
escobar 166
skyler 86 2:37

16.1

16.1

dusty 234
mackey 199
kasey 182
tony 182
shafer 162
escobar 162
clint 159
crunchy 134
skyler 128

recruit fitness

5 rounds:
25m bear crawl
7 story climb with high rise hose
25m run
rest 2 minutes

cowtown... missed it.

for time:
1 mile run
100 pushups / 100 situps
1 mile run
100 pushups / 100 situps
1 mile run


31:53

16.1

amrap 20
25' overhead lunge 95#  (5 reps)
8 bar facing burpees
25' overhead lunge 95#  (5 reps)
8 chest to bar pullups
177 reps

3 days of rest

50 wallballs 500m row
40 wallballs 400m row
30 wallballs 300m row
20 wallballs 200m row
10 wallballs 100m row
14:07


annie
50-40-30-20-10
double unders
situps
5:14

overtime

5 rounds:
5 burpee pullovers
10 deadlifts 53# kbells
20 pushups
40 situps


18:47

sunday

5 rounds:
5 burpee pullovers
10 kbell deadlifts 53#
20 pushups
40 situps
18:47

30 minutes of yoga
1 mile run
soccer with the neighborhood kids

recruit fitness and some stuff

for time:
90 du / 9 mu / 9 clean thruster 135#
80 du / 8 mu / 8 clean thruster 135#
70 du / 7 mu / 7 clean thruster 135#
17:14

recruit fitness
emom 4 run a 400m then max reps of:
burpees / kbell swings / situps / deadlifts / jumping squats


team competition tower climb.

tuesday?

2 mile run 15:00


wod with joey
5 rounds
21 kbell 53# (26#)
12 pullups

recruit fitness

5k run
21:30


max reps pullups  50
max reps pushups 65
max reps situps 85

recruit fitness

FGB

390

ouch

every 5 minutes for 6 rounds, complete 800m run:

2:52-3:07

recruit fitness

3 rounds for time:
20 air squats / 100m run
15 air squats / 100m run
10 air squats / 100m run
 5 air squats  / 100m run
50 pushups  /  400m run
16:18


engine company sled drag 800m 135#


spiders hockey win. 

XoT

10 rounds:
1 sled drag 15m 400#
10 deadlifts 185#
15 pushups
20 situps

sunday

400m run 
50 pullup pushup situp squat
800m run
30 pullups pushup situp squat
1600m run
20 pullup pushup situp squat
25:04


amrap 5
c&j 155#  30 reps
rest 5
c&j 185#  15 reps

saturday hockey

we won

my challenge wod

amrap 135# c&j


begin with 2 burpees for the first minute, adding 2 burpees each minute until you can't complete the required reps


rest 10 minutes


2k row


shafer - 36 c&j 13 burpees
dusty - 36 c&j 13 burpees ... 7:21 row
mackey - 39 c&j 15 burpees ... 7:10 row
crunchy - 25 c&j

recruit fitness

4 mile run 29:00


yoga

recruit fitness

15 burpees
25m bear crawl
15 burpees
25m buddy carry (switch) 25m buddy carry
15 burpees
25m bear crawl
rest.... repeat once


2:47   3:25


2 x 400m run

2 mile run


4 minute rounds of pullups pushup situps squats
add 5 reps every round
total reps
pullups - 137
pushups - 224
situps - 221
squats - 266
total -  848

hockey

hockey!

during SCT2

the loop around tcc with a shortcut...
6.0 miles
7:21/avg mile

first shift together in awhile...

5k run
20:20
6:32/avg mile


3 hang power cleans
6 toes to bar
9 ring dips

5 rds @ 135#
5 rds @ 165#
5 rds @ 185#

at home

4 rounds:
4min work : 1 min rest
med ball clean / burpee / box jump
1, 2, 3... etc
12 rounds


for time:
100 tire flips
100 hand release pushups
14:00

ouch

amrap 7
front squat 155#
burpee
2...4...6...etc
91 reps

5 rounds
every 3 minutes perform:
500m row
as many rounds of:
5 ring dips
5 pullups

12 rounds = 10 ring dips

B shift with a bunch of rookies

8 rounds for time:
10 back squats 115#
400m run


17:37

at home

amrap 20:
45 double unders
35 situps
25 pushups
15 med ball cleans


6 rounds + 59 reps

4 mile run with bury


team clean and jerk 135#
complete 200 reps between 4.
one person at a time on 30m sandbag bear crawl
15:11

benbrook ymca

1 mile run
6:15 

three rest days?

4 mile run 27:30

amrap 4
2 squat cleans
2 push press
2 power cleans
2 front squats
weight + reps = score

135# + 44 = 179
185# + 25 = 210
155# + 35 = 190

recruit 400s

6x 400m intervals
:80 to :85

50% of max deadlift = 225#
15 cleans for time: 3:42
12 cleans for time: 2:56
9 cleans for time: -:--


3 rounds for time:
25 burpees to 6" target overhead
25 wallballs
9:50

4 mile treadmill run
29:00


last mile was 6:00

recruit CrossFit Total

back squat 335#
shoulder press 165#
deadlift 455#


total 955#

long slow distance from 14s to Oak Hill  7 miles
55:00

3.5 mile run ?
can't remember when or where.

3...2...1... go 2016

550 row pulls 18:30
amrap 20: 600 pulls


21-18-15-12-9-6-3
back squat 155# (from the rack)
burpees
12:10