Old man Dave firefighter combat challenge

[David Orr]

Pushed for time this afternoon so did this:

Superset: Barbell squats / Dumbell crossbench pullovers

#135 x 8 / #70 x 8
#185 x 5 / #80 x 5
#225 x 5 / #90 x 5
#275 x 5 / #95 x 5
#315 x 5 / #100 x 5
#315 x 5 / #100 x 5
#315 x 5 / #100 x 5

Just a bit over 20 minutes according to the clock on the wall.

[Erik Glynn]

David, Are you competing in the Open? Just wondering

[David Orr]

Metcon today.

Borrowed this from CCFB and added a twist of my own. The gym is almost exactly 1 mile from my new crib and I managed to finagle a space large enough for all my stuff at my new place, so the home gym still lives!

Walk a mile

3 deadlifts to 3 hang cleans w/o dropping the bar, then run 100 yards...

#95 / 100
#135 / 100
#145 / 100
#155 / 100
#165 / 100
#175 / 100
#175 / 100
#175 / 100
#175 / 100
#175 / 100

26:00

Walk a mile home.

[David Orr]

Strength circuit cut a bit short due to a tight schedule this morning.

Tri sets: Flat bench press / Barbell rows / Dumbell curls

#135 x 8 / #135 x 8 / #25's x 8
#185 x 8 / #155 x 8 / #30's x 8
#205 x 5 / #185 x 5 / #35's x 5
#225 x 5 / #205 x 5 / #40's x 5
#245 x 5 / #225 x 5 / #45's x 5
#245 x 5 / #225 x 5 / #45's x 5
#245 x 5 / #225 x 5 / #45's x 5

18:25

All I had time for, off to another training day.

[David Orr]

The last 8 months have been very strange at our company. Our relay team set a new state record last May, but due to circumstances beyond our control, we didn't compete again despite qualifying for World's. In all honesty, I really thought this team was done, then last week we got word that our new budget has been approved to allow at least two competetions this year.

I believe the first one will be in June and according to what's in the wind right now, it may be held here in Elko, Nevada which is our home base. Being as old as I am I tend to take things like this with a grain of salt. I will cross my fingers, but not hold my breath on this just yet.

I will continue to train as I have over the last few months, until everything has been approved up and down the chain of command. If that happens training will go back to course specific stuff.

[David Orr]

Back to work tonight so before work, a little metcon

10 rounds

5 reps #135 front squats
5 reps dead hang pullups w/#25 plate
75 single unders w/heavy rope

22:14

That felt pretty good...

[David Orr]

Little strength work today

Tri sets: Deadlifts / Flat bench db fly / Lying tricep extension w/easy curl bar

#135 x 8 / #40's x 8 / #75 x 8
#225 x 8 / #50's x 8 / #95 x 8
#315 x 5 / #65's x 5 / #115 x 5
#365 x 5 / #80's x 5 / #135 x 5
#365 x 5 / #80's x 5 / #135 x 5
#365 x 5 / #80's x 5 / #135 x 5
#335 x 5 / #80's x 5 / #135 x 5

28 minutes, out of time.

Off to work...

[David Orr]

Based on what I'm hearing re: the Challenge, I will start adding in cardio on day three of a three day rotation. I have been doing a metcon then a strength day focusing on a specific bodypart and adding two other dissimilar movements for the tri set. I may change the order to start with a strength day, followed by a metcon and ending with an endurance day. Typically I will take one rest day, but I may take two if I am feeling the need.

Today I did 25 minutes on the treadmill doing intervals. The first interval was 3.5 speed, 3.5 incline for one minute followed by a 4.0 speed , 4.0 incline for one minute. The work interval is steadily increased after each rest minute. The rest minute stayed at 3.5 speed and 3.5 incline.

The last work interval was 7.0 speed, 9.0 incline. As I progress with this, I will add a weighted vest and and SCBA mask. The work interval will also increase though probably not beyond 2 minutes which is plenty long enough for the amount of forward motion on the Challenge.

[Vickie Ellickson]

Sounds promising for competing this year...on your home turf no less!

[David Orr]

I have my fingers crossed, although it seems weird to hope for something that sucks so bad!