May 11th WOD and combat challenge

Hello Fellow bloggers,
today I worked out at fitness class in the luxurious peterborough fitness and wellness centre. The instructor had us set up to do 12 min evolutions of weights, cardio, basketball and the rope pull. I started at the treadmill and jogged at a 1% incline at level 5.5 for 5 min, then Mark Arborgast the instructor, upped my level to 6 for the next 5min, because I was dogging it. Then I went to the weights and decided to do "Fran", the crossfit workout consisting of 21-15-9 rounds of dumbbell thrusters followed by pullups. I only did 15lb. d.bell thrusters and gravitron 100 lb assisted pullups and finished with atime a little under 10 mins. a light workout. Then I went to do the rope pull but they were taking it down because noone was doing anything. So I went for a run, known as the baseball field run, and finished in under 10mins.

p.s. check out the video of me doing the Keiser machine, aka forcible entry machine, for firefighter combat challenge at http://putfile.com/johnbschrader/
It's terrible. My technique is very poor but it was my first attempt so hopefully I may get better at it!
-Shane

May 3rd WOD

Hello Internet,
Today's WOD (workout of the day) was 10 rounds of 10 pullups and 10 ring dips. I can't do these yet so I did ten rounds of pullups on the gravitron with 100 lbs. and 10 rounds of regular dips, also on the gravitron with 100 lbs. The total workout took me 30 min but I was distracted for about 5mins by talking with Pat O'connor, who I hadn't seen in a few years. This slowed my workout down, but oh well, I needed a break in between sets.

May 2nd, 2006

Hello Internet and Fellow Bloggers with Too much time,

Today I bought some bunker gear for my upcoming training this summer and fall. It is from the producers called Fire Gear. A blend af nomex and gortex and something else. I also did some lanscape work because I am in need of some cake. I have firefighting practice/meeting tonight. That should just about do it for today's activities. Hopefully I will be able to squeeze in a WOD brought to me from the good folks at crossfit.com.

-Shane

1st post ever

Hello Internet,
I just wanted to comment on Coach Schrader's post regarding his workouts and if I did mine (combat challenge in peterborough blog), but I guess I have to make my own blog to do such a thing. So here it is, in all its glory. Since today I did the"Helen" WOD (workout of the day for you non-crossfitters) I will post my time for it. Start to finish the WOD took me a very unimpressive 37 mins. It was 3 rounds of:
ran 1/2 mile (supposed to be 400 m but I screwed up the conversion of miles to m)
30 Lb. dumbell swings * 21
12 Pullups on the gravitron machine with 100 lbs.

I didn't push it and didn't throw up so I wasn't really doing a good crossfit WOD, but I'm still getting over a cold and carrying too much body fat, so back off.

Sincerely,

Shane L. McGrath