“Damn!!! The data is unbelievable. The 10 Waterloo Firefighters that started 3 months ago have completed their 90 day testing period. I will post the data after it is all compiled and you crossfitters will all understand what you are doing to your bodies. The work capacity that these fellas increased could seriously play a crucial role on how fast they can do their job!! Which, is kind of important considering they may have to pull you out of a fire some day!
To everyone, keep training hard so that CrossFit Cedar Valley can compete at the highest level! Summer is right around the corner so quit eating like shit and get in “The Zone”. Remember, “Weak People Suck”!”
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17:49 70 kg deadlifts. Thanks for all the support and time that everyone has put into encouraging us firefighters. Its a little bittersweet. Sweet to know that we’ve all come this far and bitter to realize how far of a trip it had to be. Remember, we are only the first 10, the goal is to continually send 10 each 90 days! If everyone keeps up the positive attitude and support, the next 10 can have the drive and potential to blow us all out of the water.
Going on a forced ruck march tomorrow morning. Will LEAVE the gym at 0600. Going about 4.7 miles. If you want to run, walk, or ruck show up. I’m going to throw in about 60 lbs.. Should take about an hour. Bring water if you’re marchin’ (if you want to).
Mary, I know I’m still going to go and I think the majority of us will continue on. Its hard to argue with the results. Sam, some of the others don’t know what a “ruck” or “rucking” is. You need to explain it to me, I mean, them
a “ruck” or “rucking” is nothing more than putting a heavy ass pack on your back and walking, the standard is 12 miles in 3 hrs or less or about 4 miles an hr, it is mandatory that you have coppenhagen in your lip at all times to complete this. 0600hr im in.
Sam, I’d be up for the ruckmarch, but I’ve got a, Guard training event in Des Moines tomorrow. However, if anyone wants to join Sam you’re welcome to use my rucksack, I can drop it off at USA or you can pick it up either way. Have fun!!
Ruck marching is putting weight (clothes, kettlebells, land mines) in a back pack and walking with it (20-50 lbs. is probably a good starting weight). The “forced” part means you go faster than just wandering about. Pretty simple, but it’s tough and good training for the brain because there’s a lot of time to think about it being tough. Wear boots or shoes that aren’t brand new- you’ll get blisters. Bring water. Dress for 30 degrees. Bring an iPod if you want. Google it if you need to know more.
People who like ruck marching usually put copenhagen on their wheaties. That would be people like Nick. They also drink whiskey and cough syrup to wake up in the morning.
ok, so, if you do du, with single, then double, then single, is it not considered rx? I always thought as long as you did du, even if they weren’t consecutive, it was rx….
this is the 1st workout i’ve ever done du’s without singles between….but, not for the whole workout….
I guess I also thought double/single was rx as long as you only count double unders. Although it would be to my benefit to get double unders down because it would take a lot less time…
March 25th, 2010 at 9:12 am
17:49 70 kg deadlifts. Thanks for all the support and time that everyone has put into encouraging us firefighters. Its a little bittersweet. Sweet to know that we’ve all come this far and bitter to realize how far of a trip it had to be. Remember, we are only the first 10, the goal is to continually send 10 each 90 days! If everyone keeps up the positive attitude and support, the next 10 can have the drive and potential to blow us all out of the water.
March 25th, 2010 at 9:21 am
1659 RX! I’m a happy lady
to the FF…this is amazing can’t WAIT to see the results!!!!!
March 25th, 2010 at 9:46 am
16:58. DU RX, 55k deadlifts.
I hope the second 10 are as awesome as the first 10:)
The first 10 are going to keep coming right???
March 25th, 2010 at 10:26 am
17:10 Rx .
March 25th, 2010 at 10:54 am
11:30 rx
March 25th, 2010 at 11:17 am
22:42 rx. Threw up in my mouth before the last set of deadlifts. Liked it.
March 25th, 2010 at 12:12 pm
Going on a forced ruck march tomorrow morning. Will LEAVE the gym at 0600. Going about 4.7 miles. If you want to run, walk, or ruck show up. I’m going to throw in about 60 lbs.. Should take about an hour. Bring water if you’re marchin’ (if you want to).
March 25th, 2010 at 12:28 pm
Mary, I know I’m still going to go and I think the majority of us will continue on. Its hard to argue with the results. Sam, some of the others don’t know what a “ruck” or “rucking” is. You need to explain it to me, I mean, them
March 25th, 2010 at 12:29 pm
14:15
45k deadlifts
x3 singles
March 25th, 2010 at 12:36 pm
a “ruck” or “rucking” is nothing more than putting a heavy ass pack on your back and walking, the standard is 12 miles in 3 hrs or less or about 4 miles an hr, it is mandatory that you have coppenhagen in your lip at all times to complete this. 0600hr im in.
March 25th, 2010 at 12:57 pm
Sam, I’d be up for the ruckmarch, but I’ve got a, Guard training event in Des Moines tomorrow. However, if anyone wants to join Sam you’re welcome to use my rucksack, I can drop it off at USA or you can pick it up either way. Have fun!!
March 25th, 2010 at 12:58 pm
….and Copenhagen is not mandatory.
March 25th, 2010 at 1:12 pm
From my understanding Copenhagen would be RX
March 25th, 2010 at 1:56 pm
Ruck marching is putting weight (clothes, kettlebells, land mines) in a back pack and walking with it (20-50 lbs. is probably a good starting weight). The “forced” part means you go faster than just wandering about. Pretty simple, but it’s tough and good training for the brain because there’s a lot of time to think about it being tough. Wear boots or shoes that aren’t brand new- you’ll get blisters. Bring water. Dress for 30 degrees. Bring an iPod if you want. Google it if you need to know more.
March 25th, 2010 at 1:58 pm
People who like ruck marching usually put copenhagen on their wheaties. That would be people like Nick. They also drink whiskey and cough syrup to wake up in the morning.
March 25th, 2010 at 2:46 pm
23:09 160lbs
threw in some double unders here and there for the first 4 rounds
last round did all 50 double unders
March 25th, 2010 at 3:05 pm
9:32 rx
March 25th, 2010 at 3:32 pm
23:38rx
Double unders improved a ton though. I guess it just takes a couple hundred to get the hang of it.
March 25th, 2010 at 3:34 pm
correction double unders rx, deadlift 100kg
March 25th, 2010 at 6:24 pm
16:57 double unders rx & 100kg deadlift
March 25th, 2010 at 6:30 pm
I’ll go tomorrow but only if I’m the ruck (piggy back)
March 25th, 2010 at 7:42 pm
14:28 DU Rx….35k deadlift…..my back says ouch….am I ever going to get back to 100%, it’s depressing!
March 25th, 2010 at 8:22 pm
15:10 rx
March 25th, 2010 at 8:23 pm
100% Hardass mayb…definately
March 25th, 2010 at 8:31 pm
12:45
March 25th, 2010 at 8:47 pm
16:43 rx
(single between each double under)
March 25th, 2010 at 9:02 pm
23:14 100kg deads and 25 DU for first 3 rounds and then 10 for 4 and 5, no legs left i guess. DU are getting better, just need a rhythm.
March 25th, 2010 at 9:25 pm
9:04 rx
March 25th, 2010 at 9:34 pm
19:00 100k DL
March 26th, 2010 at 8:51 am
ok, so, if you do du, with single, then double, then single, is it not considered rx? I always thought as long as you did du, even if they weren’t consecutive, it was rx….
this is the 1st workout i’ve ever done du’s without singles between….but, not for the whole workout….
March 26th, 2010 at 10:48 am
I’ve counted du w/ singles in between as RX as long as you only count the successful du’s….
March 26th, 2010 at 12:29 pm
I guess I also thought double/single was rx as long as you only count double unders. Although it would be to my benefit to get double unders down because it would take a lot less time…
Way to go Heather you made it look so easy!
March 26th, 2010 at 5:52 pm
Thanks Jen!! i was finally just like, I GOTTA TRY THAT!!….have permanent marks, I think :)