256' WALKING LUNGE (400m)
15 DB PUSH PRESS
5 Rounds for time...ouch!!!
BEGINNERS : Scale down to 3 rounds
TIMES:
TBD
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Mentally Tough, Physically Hard, Technically Strong
Welcome To Engine 74 Crossfit
Firefighters are given a great opportunity to help others in need. Unfortunately, we often fail to help ourselves. The requirements of the job, and stringent physical demands eventually takes a toll on firefighters. As we move along in our careers it's imperative that we include health and fitness in our daily lives. This site is dedicated to providing firefighters with workouts derived from Crossfit methodology which is basically functional to the job. Based off that methodology there will be "prescribed" and "scaled" workouts everyday which will provide members with the intended benefits of Crossfit, regardless of your experience and fitness level.
Below are several articles that contain information under "Recommended Reading" that will answer many of your questions regarding what crossfit is, the definition of fitness, and guidence for beginners. Also, there are several articles regarding the value of crossfit to the fire service.
Lastly, there is an exercise demonstration link. We recommend that you visit it for any questions on any exercises you perform. So... have fun with it!!! Stay safe and stay fit!!! Don't be part of the problem, be part of the solution.
General Information
Exercise Demos
Recommended Reading
Contributing Crossfitters
- Assistant Chief Scott Lane
- Derek (Diesel) Kemerer
- John Lichtenstein
- Jonathan (Rocco) Faulkner
- Jonathan Dausey
- Lt. John Stubbs
- Lt. Justin Blais
- Lt. Roman Grabowski
Links
Blog Archive
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2010
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June
(68)
- 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)
- It's All About Teamwork...
- A Really Good Training Video...
- "C" SHIFT WORKOUT OF THE DAY (6/29/10)
- Never Would Have Seen This One Coming...
- This Is Why We Come To A Complete Stop At Intersec...
- "B" SHIFT WORKOUT OF THE DAY (6/28/10)
- NOT FUN AT ALL!!!
- No title
- Have A Nice "S" Day...
- Can't Do Anything If You Don't Get There...
- "A" SHIFT WORKOUT OF THE DAY (6/27/10)
- 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)
- Safety At All Costs...
- WATCH..LEARN..STAY SAFE!!!
- "B" SHIFT WORKOUT OF THE DAY (6/25/10)
- Firefighter Health And Safety Week
- Alot Better Than A Triangle Cut...
- "A" SHIFT WORKOUT OF THE DAY (6/24/10)
- Man Makers
- A MUST WATCH...
- "C" SHIFT WORKOUT OF THE DAY (6/22/10)
- 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)
- "A" SHIFT WORKOUT OF THE DAY (6/21/10)
- A Tactical Nightmare Of The Fire Service...
- Let The Battle Begin!!!
- HAPPY FATHERS DAY !!!
- A Rescue Robot In Japan...
- "C" SHIFT WORKOUT OF THE DAY (6/20/10)
- "B" SHIFT WORKOUT OF THE DAY (6/19/10)
- BODY TO THE BUILDING!!!
- IS THIS YOU ??
- "A" SHIFT WORKOUT OF THE DAY (6/18/10)
- One Way To Get Administrative Leave...
- Remember To Hydrate Yourself...
- We've All Been Guilty Of This...
- A silent killer strikes the fireground
- "C" SHIFT WORKOUT OF THE DAY (6/17/10)
- Englewood Fire Delivering Class A Service!!
- The Methodology In A Nutshell
- "B" SHIFT WORKOUT OF THE DAY (6/16/10)
- This Is Funnier Than His Comedy !!
- UH...CHIEF...HE DID IT !!!
- "A" SHIFT WORKOUT OF THE DAY (6/15/10)
- Tased And Confused???
- CHECK THIS OUT
- "C" SHIFT WORKOUT OF THE DAY (6/14/10)
- HOW TRUE IS THIS ???
- "I WANT A NEW PARTENER!!!"
- "B" SHIFT WORKOUT OF THE DAY (6/13/10)
- Satellite Imagery Of The Gulf Spill
- "Preplanning" The Gulf
- "A" SHIFT WORKOUT OF THE DAY (6/12/10)
- Situational Awareness At It's Best
- "C" SHIFT WORKOUT OF THE DAY (6/11/10)
- SEAL FIt Man Maker
- "B" SHIFT WORKOUT OF THE DAY (6/10/10)
- The Thermal Ergonomics Of Firefighting
- "A" SHIFT WORKOUT OF THE DAY (6/9/10)
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June
(68)
1 comment:
I ended up doing just 400 meter lunge because I have the benchpress competition this weekend. Time 16:09. Back to Crossfire Monday. Happy fathers day.
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