Saturday, 1 May 2010

Posted by Mandee on April 30, 2010   |   14 Comments

Run 5K

Post time to comments.

Compare to 091209.

Come cheer on CFHSV athlete Robert Simmons as he competes in the Firefighter Combat Challenge, Saturday May 8th in Albertville Alabama

14 responses to “Saturday, 1 May 2010”

  1. Katherine Berger says:

    Hi Everyone,

    Just a reminder that you will most likely want to head to the gym tomorrow rather than showing up at the CCC. The weather may be bad so running outside is subject to change at Jake’s discretion.

    Have fun! Can’t wait to join y’all in about 6 weeks—woo hoo!!!

  2. Robert S. says:

    Thanks for the plug, Russell!

    The location is as follows:

    Albertville Recreational Center
    915 W McKinney Avenue
    Albertville, AL 35950

    The scheduled start time is 10 am, but I don’t know when I will run. I plan on being there early so I can get a few warm-up runs in. I hope lot’s of folks can come out. This has become more than just a competition for us with the recent destruction in Albertville. We hope to show as much support for them as we can.

    Went over to CF Impulse and ran a modified course with Jordan on 04/30/2010. I feel like this course was much more difficult than the actual FFCC course will be. Time was 4:36.

    Jeff made a video I will get on my FB when I get it from him.

    • Tasha W says:

      Best of luck to you guys!! I won’t be there next weekend cause I have a group of friends coming in from out of town, so I’ll be playing hostess to them. HOWEVER, my parents are planning on heading out there (my dad’s a FF in Madison) and they’ve been given STRICT instructions to cheer you on! 🙂 GO GET ‘EM, Robert!

  3. Tasha W says:

    Ran Taylor Road this am. Since my last 5K time was 29:25 and I’m getting slower everyday, I ran for 30min flat to ensure I got the full 5K in. It felt great and was very flat, so may have been 5K+, but just glad I got it in before the rain!

  4. Aaron says:

    20 seconds off my PR at the CCC. Legs felt heavy, I wonder if the 140 burpees and front squats from earlier in the week had any residual effect…definitely wasn’t the 3 Coronas, half pint of chocolate ice cream and half bag of BBQ chips I devoured last night cleaning out the fridge to get it ready for my personal paleo challenge! 🙂

  5. Bronsonator says:

    Ran my first 5k today!


  6. Katie says:

    Couldn’t do 5K today w kiddos so made up front squats 95-105-115PR then backsquat protocol 12-9-6 at 85lbs.

  7. Robert S. says:

    Made up yesterday’s WOD.

    As rx’d (w/ 55# DB) 20:35

    Much slower than the reverse order.

  8. Hudson Slater says:

    At Level 1 Cert in Huntersville NC. Hoped to see Russel there but no luck. He has left his impression with the other trainers though. Chuck says he is still brooding over a workout “that little guy” beat him in recently

  9. klowe says:

    Snatch day
    worked up to 215.
    Mechanics felt all screwed up today.

    Jake and (forgot name…sorry) gave some great coaching tips. I think I was more tired than I perceived.

    Gonna go for the run later.

  10. Jake Naumcheff says:

    Did the team WOD this morning with Dennis, Mandee, and Justin.

    Each person on the team starts with 20 ring push-ups.

    Then in teams of two, with P1 doing one round and then tagging P2 to do a round of:
    6 squat clean and jerks 135#
    6 GHD sit-ups with 20# medball
    100 meter sprint
    6 rounds each

    Once both team have performed 6 rounds for each person you must all finish with 20 ring push-ups.
    Time: 22:21

    Then did 3-3-3-3-3 of Back Squat stayed at 225 for the sets across to really get my form down and engage my hamstrings. Followed it up with a few sets of box squats at 135 and 185

    Nice work by Louie, Bronson, Aaron, Ryan, and Bruce (our visitor from Utah) for knocking out the 5k today.

  11. Larry Lowe says:


    pr for CCC. wished I had others running with me. Felt like I could have gone a little faster. Preparing for Cotton Row.

  12. klowe says:

    Neiborhood 5K 3.2mi – 22:40

    wish it was the CCC. Running on pavement sucks.