He's planning to pay us back for this i'm sure...

This Is How You Do It...

Brush Truck Rollover...

"A" SHIFT WORKOUT OF THE DAY (6/30/10)

"BOB"

20 Push Ups/1 Crunch

19 Push Ups/ 2 Crunches

18 Push Ups/ 3 Crunches

17 Push Ups/ 4 Crunches

16 Push Ups/ 5 Crunches

15 Pushups/ 6 Crunches

14 Push Ups/ 7 Crunches

....go all the way until you do 1 push up and 20 crunches

For time:

TBD

It's All About Teamwork...

A Really Good Training Video...

"C" SHIFT WORKOUT OF THE DAY (6/29/10)

"TABATA 45"

Shoulder Press – 45lb
Curls – 45lb
Upright Row – 45lb
Bent-Over Row – 45lb
Tricep Extensions – 45lb

Battling Rope or hose

With a 45lb. bar do a tabata of all exercises.

A tabata is 20 sec. on/10 sec rest..... 8 times

***Then Do***

10 Wind sprints (60' In apparatus bay)

100 crunches

MB Ab Work

Never Would Have Seen This One Coming...

This Is Why We Come To A Complete Stop At Intersections...

"B" SHIFT WORKOUT OF THE DAY (6/28/10)

"ROCK BOTTOM"

AMAP Burpees In 5 Min.

2 Min. Rest

AMAP Burpees In 5 Min.

2 Min. Rest

AMAP Burpees In 5 Min.

DONE!!!

AMAP = AS MANY AS POSSIBLE

Keep Track Of How Many You Do And Record Your Score

Scores:

TBD

NOT FUN AT ALL!!!

Have A Nice "S" Day...

Can't Do Anything If You Don't Get There...

"A" SHIFT WORKOUT OF THE DAY (6/27/10)

WALL BALL SHOTS

TIRE FLIP/HOPS(Flip Tire, then hop through to other side)

PUSH UPS
CRUNCHES

THRUSTERS

3 Rounds for score:

Do 1 minute of each exercise and record how many reps you do for each. When you are done take the lowest number of reps you did for each exercise and add them up. That will be your final score. A score of around 200 is pretty good...

SCORES:

Lt. Stubbs = 206

Rocco = 235

***THEN DO***

MB AB WORK

ROPE PULLS

No Really Guys....I Meant To Do That...

If Thats Not Unsafe...I don't Know What Is!!!

Securing Utilities??.. Isn't that a gas line???

"C" SHIFT WORKOUT OF THE DAY (6/26/10)

“Fabulous 50's” For time:

50 x Box Jump - 24 inches
50 x Thrusters
50 x Kettlebell Swings - Or dumbell if you don't have a kb
50 x Walking Lunge (25 per leg)
50 x Push Ups
50 x Push Press - 45lb bar
50 x Chair Dips
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders-or 200 singles

Times:

TBD

Safety At All Costs...

WATCH..LEARN..STAY SAFE!!!

"B" SHIFT WORKOUT OF THE DAY (6/25/10)

"LOOSE HOSE"

FOR TIME:

Round 1

Push Ups

Hose Suicide

Round 2

Thrusters

Hose Suicide

Round 3

Squats

Hose Suicide

Round 4

Crunches or sit ups

Hose Suicide

TIMES:

TBD

EXPLAINATION: Lets start with the 1st round for example. Start with 10 p/u's. Roll out a section of 1 3/4" hose. Run down to the other end and straiten out the hose. Do 10 push ups... high crawl back to other end...do 10 pushups....low crawl back...do 10 pushups...roll up the hose... do 10 pushups. DONE!!! Every exercise will be 10 reps. Heres a break down

*10 p/u's

* roll out hose

* run to end/straiten out hose

*10 p/u's

* high crawl to other end

* 10 p/u's

* low crawl back

*10 p/u's

*roll up hose

*10 p/u's

***DONE!!***

wear bunker pants if you need to

Firefighter Health And Safety Week

Define and advocate the need for a cultural change within the fire service relating to safety; incorporating leadership, management, supervision, accountability and personal responsibility.

Enhance the personal and organizational accountability for health and safety throughout the fire service.

Focus greater attention on the integration of risk management with incident management at all levels, including strategic, tactical, and planning responsibilities.

All firefighters must be empowered to stop unsafe practices.

Develop and implement national standards for training, qualifications, and certification (including regular recertification) that are equally applicable to all firefighters based on the duties they are expected to perform.

Develop and implement national medical and physical fitness standards that are equally applicable to all firefighters, based on the duties they are expected to perform.

Create a national research agenda and data collection system that relates to the initiatives.

Utilize available technology wherever it can produce higher levels of health and safety.

Thoroughly investigate all firefighter fatalities, injuries, and near misses.

Grant programs should support the implementation of safe practices and/or mandate safe practices as an eligibility requirement.

National standards for emergency response policies and procedures should be developed and championed.

National protocols for response to violent incidents should be developed and championed.

Firefighters and their families must have access to counseling and psychological support.

Public education must receive more resources and be championed as a critical fire and life safety program.

Advocacy must be strengthened for the enforcement of codes and the installation of home fire sprinklers.

Safety must be a primary consideration in the design of apparatus and equipment.

Alot Better Than A Triangle Cut...

"A" SHIFT WORKOUT OF THE DAY (6/24/10)

"BARRY BONDS"

10-Man Makers (See Video Below)

10-Box Jumps

10-Double Unders

5 Rounds For Time

Times:

Rocco: 13:30 *** Scaled down to 5 on the last 2 rounds***

Roman: 13:38 *** Scaled down to 5 on the last 2 rounds***

Chief Lane: 15:45 *** did 10 p/u's and 10 thrusters instead of man makers***

Beginners: Scale Down To 3 rounds....take your time

***Then Do***

100 Crunches

MB Ab work

Man Makers

A MUST WATCH...

"C" SHIFT WORKOUT OF THE DAY (6/22/10)

15,3,9,6,12 Reps. of

Push Ups

Sumo Deadlift High Pull

Wind Sprints ( 60' in Apparatus Bay)

For Time:

Stubbs and Strauss = 10:20

***Then Do***

Tabata Battling Rope or hose (see battling rope Vids. on youtube)

400 Crunches

Tabata= 20 sec. on/10 sec. off ... 8 times

What A 20 lb. LP Tank Can do....WOW!!!

This Explains It All...

An Oldie....But Goodie!!!

"B" SHIFT WORKOUT OF THE DAY (6/22/10)

"SINGULARITY" 10,9,8,7,6,5,4,3,2,1 reps of Push Jerk Front Squat M:95 lbs. F:65 lbs. *Start your workout with 10 pushups, then do 10 pushups on the minute during your workout...example: if your in the middle of doing front squats and exactly a minute comes up... stop your squats, do 10 p/u's and then finish squats.... Beginners: use 45 lb. bar only/ scale down to 5 p/u's

TIMES:

Dausey= 18:45***Did 8 rounds of 10 p/u's every min. Then went to 5 p/u's every min. for a total of 130 p/u's

*** HE SAID THAT THIS "WOD" WILL GIVE HIM NIGHTMARES!!!***

"A" SHIFT WORKOUT OF THE DAY (6/21/10)

"TWISTER"

40 Push Ups

80 Crunches

1 Lap

30 Push Ups

60 Crunches

1 Lap

20 Push Ups

40 Crunches

1 Lap

10 Push Ups

20 Crunches

1 Lap

10 Push Ups

20 Crunches

1 Lap

(1 Lap = Around The Station...about 1/8 of a mile)

For Time:

Chief Lane= 9:50

Roman= 7:37

Litch= 9:23

** then do**

5 Sets/30 Squats

A Tactical Nightmare Of The Fire Service...

Let The Battle Begin!!!

HAPPY FATHERS DAY !!!

A Rescue Robot In Japan...

THEY CAN KEEP THIS TECHNOLOGY...YIKES!!!

"C" SHIFT WORKOUT OF THE DAY (6/20/10)

"PRESLEY"

WALKING LUNGE (100')

21 PUSH UPS

21 THRUSTERS

21 CRUNCHES

WALKING LUNGE (100')

18 PUSH UPS

18 THRUSTERS

18 CRUNCHES

WALKING LUNGE (100')

15 PUSH UPS

15 THRUSTERS

15 CRUNCHES

WALKING LUNGE (100')

12 PUSH UPS

12 THRUSTERS

12 CRUNCHES

WALKING LUNGE (100')

9 PUSH UPS

9 THRUSTERS

9 CRUNCHES

WALKING LUNGE (100')

6 PUSH UPS

6 THRUSTERS

6 CRUNCHES

FOR TIME:

TIMES: TBD

THRUSTERS: Use 95 lb. barbell/try to maintain that weight

BEGINNERS: Scale down to 50' Walking Lunges/ use a comfortable weight for thrusters....try to maintain that weight for the whole workout.

"B" SHIFT WORKOUT OF THE DAY (6/19/10)

"OLIVIA"

256' WALKING LUNGE (400m)

15 DB PUSH PRESS

5 Rounds for time...ouch!!!

BEGINNERS : Scale down to 3 rounds

TIMES:

TBD

BODY TO THE BUILDING!!!

When assigned to exterior ops..... always try to keep your body facing the building when possible so that you can observe the smoke, fire, and the structural integrity of the building... This was a close one...

IS THIS YOU ??

"A" SHIFT WORKOUT OF THE DAY (6/18/10)

"BUDDY"

1-BARBELL COMPLEX (w/push ups)

10-DOUBLEUNDERS

50-CRUNCHES

5 ROUNDS

No time on this one... make sure to use good form.

Beginners: Use light weight/bar only....Scale down to 3 rounds.

If you can't to doubleunders, do singles x 4

EXAMPLE: 10 doubleunders = 40 singles

One Way To Get Administrative Leave...

Remember To Hydrate Yourself...

We've All Been Guilty Of This...

A silent killer strikes the fireground

http://firechief.com/health-safety/fitness/firefighting_silent_killer_strikes/

You would think for that much money they would be able to find a way to keep us cooler... This is why fitness is so important!

"C" SHIFT WORKOUT OF THE DAY (6/17/10)

"TRUCKIE"

WALL BALL SHOTS

BOX JUMPS (Tailboard of apparatus = 21")

PUSH UPS
CRUNCHES

THRUSTERS

3 Rounds for score:

Do 1 minute of each exercise and record how many reps you do for each. When you are done take the lowest number of reps you did for each exercise and add them up. That will be your final score. A score of around 200 is pretty good...

Beginners: Do all 3 rounds... if you can't do box jumps do step ups on the tailboard (hold onto the hand rail if you need to).

Englewood Fire Delivering Class A Service!!

The Methodology In A Nutshell

"B" SHIFT WORKOUT OF THE DAY (6/16/10)

"BARBARA" (thrusters for pullups)

20 Thrusters
30 Push Ups
40 Crunches
50 Squats

5 rounds for time

Times:
TBD

Beginners: Scale down to 3 rounds

This Is Funnier Than His Comedy !!

UH...CHIEF...HE DID IT !!!

"A" SHIFT WORKOUT OF THE DAY (6/15/10)

"S.W.A.M."

5 Rounds for Time

10,20,30,40,50

Wind Sprints (2 Every time)

Push ups

Wind Sprints (2 Every time)

Crunches

Wind Sprints (2 Every time)

Doubleunders

Wind Sprints (2 Every time)

Thrusters

Wind Sprints= Up and Back in the apparatus bay (around 120 ft.)

Start with 10 of every exercise, then 20, then 30....etc. You'll end at 50 of each.

Beginners: Scale down to 5 then 10 then 15 etc.

TIMES:

Roman = 16:55

Rocco = 16:55

Tased And Confused???

CHECK THIS OUT

http://blog.al.com/live/2010/06/baldwin_fire_chiefs_oil_letter.html

A GREAT EXAMPLE OF A FIRE CHIEF FIGHTING FOR HIS COMMUNITY

"C" SHIFT WORKOUT OF THE DAY (6/14/10)

"VIOLET"

10--1/1--10 = 1 SET

Start at 10 reps of each exercise/go down to 1 rep

then work back up to 10. That is 1 set. Violet calls

for 2 sets. Time each set individually.

PUSH UPS

CRUNCHES

WALLBALL SHOTS

DOUBLEUNDERS or KNEESLAPS

Kneeslaps= Hold your arms strait out in front of you.

Jump up and try to touch your knees to your hands

BEGINNERS: SCALE DOWN TO 1 Set

TIMES:

Foss: 16:50

Lt. Stubbs: 32:15 Ha Ha

HOW TRUE IS THIS ???

"I WANT A NEW PARTENER!!!"

"B" SHIFT WORKOUT OF THE DAY (6/13/10)

Angie (for time)

• 100 pull-ups (see kipping video/ or jumping)
• 100 push-ups
• 100 sit-ups or crunches
• 100 squats

Beginners:

Scale Down Exercises To 50

Satellite Imagery Of The Gulf Spill

"Preplanning" The Gulf

"A" SHIFT WORKOUT OF THE DAY (6/12/10)

" LIGHT DAY "

Take it easy today.... Shoot the basketball around a little, do light sets of pushups and crunches. Just do something.....it doesn't matter what...

Situational Awareness At It's Best

The Smartest Firefighter I Think I've Ever Seen !!!

"C" SHIFT WORKOUT OF THE DAY (6/11/10)

"CALL THE CHAPLAIN"

WARM UP

5 MAN MAKERS

20 DOUBLEUNDERS

5 SETS FOR TIME

If you can't do doubleunders then do singles x 4

example: 20 doubleunders = 80 singles

***Then Do***

Tabata Batteling Hose

SEE "MAN MAKER" VIDEO BELOW

TIMES:

Rocco: 12:00

Marky Mark: 15:33 (scaled down to 3 then 2 on the last 2 sets)

SEAL FIt Man Maker

"B" SHIFT WORKOUT OF THE DAY (6/10/10)

"GORILLA BISCUITS"

15 POWER SNATCHES

30 DOUBLEUNDERS

Beginners:

Scale Down To:

10 POWER SNATCHES

15 DOUBLEUNDERS

5 SETS FOR TIME

Go to workout demos if you don't know the exercises

If you can't do doubleunders than multiply singles x 4

example: 30 doubleunders = 120 singles

Dausey's Time:

14:26 for total workout

GREAT JOB !!!!

The Thermal Ergonomics Of Firefighting

The occupation of firefighting is one that has repeatedly attracted the research interests of ergonomics. Among the activities encountered are attention to live fires, performing search and rescue of victims, and dealing with emergencies. The scientific literature is reviewed to highlight the investigative models used to contribute to the knowledge base about the ergonomics of firefighting, in particular to establish the multi-variate demands of the job and the attributes and capabilities of operators to cope with these demands. The job requires individuals to be competent in aerobic and anaerobic power and capacity, muscle strength, and have an appropriate body composition. It is still difficult to set down thresholds for values in all the areas in concert. Physiological demands are reflected in metabolic, circulatory, and thermoregulatory responses and hydration status, whilst psychological strain can be partially reflected in heart rate and endocrine measures. Research models have comprised of studying live fires, but more commonly in simulations in training facilities or treadmills and other ergometers. Wearing protective clothing adds to the physiological burden, raising oxygen consumption and body temperature, and reducing the time to fatigue. More sophisticated models of cognitive function compatible with decision-making in a fire-fighting context need to be developed. Recovery methods following a fire-fighting event have focused on accelerating the restoration towards homeostasis. The effectiveness of different recovery strategies is considered, ranging from passive cooling and wearing of cooling jackets to immersions in cold water and combinations of methods. Rehydration is also relevant in securing the safety of firefighters prior to returning for the next event in their work shift.

"A" SHIFT WORKOUT OF THE DAY (6/9/10)

"FTS"

21-15-9

Pushups

Crunches

Hose Throws

3 Sets for time

Do 21 of each exercise, then 15, then 9. That equals one set.

Hose throws = With duct tape, tape up a section of 1 3/4" hose (= around 15 lbs.) in a role. Have you're partner sit on top of the engine. Do a full squat and throw the hose roll up to your partner. They then catch the hose and drop it back down to you...repeat the process. This exercise is a variation of the wallball shot. I like it better because you can do this faster and really get your heart rate up.

OUR BEST TIMES:

ROCCO = 2:02

ROMAN = 2:10