Ha Ha... My last Math test....

"A" SHIFT WORKOUT OF THE DAY (7/30/10)

"5 Rounds For Time"...


25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings

Public Service Fitness Comparison

"C" SHIFT WORKOUT OF THE DAY (7/29/10)

"Tabata This"

Pull Ups
Push Ups
Crunches 
Squats


Tabata = 20 sec. on 10 sec. off (8 x for a total of 4 min.)


only 10 sec. off between movements 
max time of 17 min.


**Then Do**


100 Double Unders or 400 Singles

It's Only Been 100 Years Since This...

"B" SHIFT WORKOUT OF THE DAY (7/28/10)

"ALL LEGS"


60' Walking Lunge
10 Box Jumps (Tailboard)
10 Wall Ball Shots
10 Broad Jumps (min 6')
10 Overhead Squats (45' bar)


7 rounds, no time,concentrate on form


**then do**
200 Crunches
Tabata Battling Rope/hose

UGH... WE ALL HATE DIETING!!!

How Would You Like To Be these Kids...

"A" SHIFT WORKOUT OF THE DAY (7/27/10)

"Bridget"


20 Pushups
20 Squat Curl Press (See Video Below)
20 Push Press
20 Double Unders


10 Rounds For Time...


*** Then Do***


Tabata Crunches
Tabata Battling Rope

Squat Curl Press | Multi Joint Exercise | Fat Burn

It's Tough To Stay Committed.... Save The Kittens... Workout!!

Interesting Read From Fire Science Labs (Jack Cohen)...

http://www.firewise.org/resources/files/WUI_HIR/Wildlandurbanfire-approach.pdf

"C" SHIFT WORKOUT OF THE DAY (7/26/10)

"V.D.O.P."

30 Push Ups
5 Reps Of 95lb. Thrusters
10 Reps. Of 95lb. Sumo Deadlift High Pull
120' Walking Lunge
20 Double Unders or singles x 4

5 Rounds For Time..

Jack Cohen On Fire Dynamics... This Guys Pretty Smart...

FireLab research physical scientist Jack Cohen explains how it takes more than radiant heat to ignite fuel. It also takes the physical approach of flame

"B" SHIFT WORKOUT OF THE DAY (7/25/10)

"ETOH"

5 Rounds For Time Of...


Single Arm Squat Snatch ( 10 Each Arm)
30 Clapping Push Ups
50 Doubleunders or Singles x 4

Slow Season...Stay On top Of Our Skills....Or We May End Up Like These Guys...

Smoke Explosion...Baltimore

This looks like a smoke explosion to me, not a backdraft. Notice the primary vent established via the front entry way. Also there's visable flames showing. Either way.... they're both hard to predict. Everyone made it out on this one...

"A" SHIFT WORKOUT OF THE DAY (7/24/10)

"OLIVIA"

256' WALKING LUNGE (400m)

15 DB PUSH PRESS

5 Rounds for time...ouch!!!

BEGINNERS : Scale down to 3 rounds

TIMES:

TBD

Put Him In A Bodybag Johnny!!!

"C" SHIFT WORKOUT OF THE DAY (7/23/10)

"Push Wall Sprint"
5 Rounds For Time


25 Push Ups (Different Kind Each Round)
25 Push Press (95lb.)
25 Wall Ball
10 Sprints (60' in bay)

7 Ways To Protect Yourself Against MRSA At The Gym....

1. Many gyms provide cleaning sprays and paper towels for use by patrons. Spray the handles of cardio equipment both before and after use. If your health club does not provide cleaning products, tell them they should.
2. Use a towel between you and the bench when lifting weights.
3. Use a towel between you and hand weights when weight training,
4. Carry an alcohol-based hand sanitizer and use it between machines when circuit training.
5. Bring your own yoga mat.
6. Ask if your gym washes and dries towels in hot water and hot dryers. If you suspect it doesn't, or they don't know, bring your own towels from home.
7. Wash your own gym clothes at home in hot water and a hot dryer after every work-out.


Read more: http://www.thedailygreen.com/environmental-news/latest/7983#ixzz0uQtS4ejV

"B" SHIFT WORKOUT OF THE DAY (7/22/10)

"75's"


75 Power Cleans With 95lbs.


For Time:


**Then Do**
200 Crunches
50 Doubleunders or 200 Singles

French Gallet F1 Fire Helmet...

"A" SHIFT WORKOUT OF THE DAY (7/21/10)

"CRUNCH TIME"


--Do 1000 crunches


--Every minute on the minute do:


--10 Push Ups
--10 Doubleunders or Singles x 4


For Time:


Roman = 15:39
Rocco = 17:52

Chinese Fire Operations... NO THANKS!!!

This Needs To Stay In Japan!!!

"C" SHIFT WORKOUT OF THE DAY (7/20/10)

“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

L.A. Warehouse Explosion

Explosions and fire tore through a block of industrial buildings in South Los Angeles early Wednesday, hurling shrapnel and fist-sized chunks of molten titanium that injured several firefighters. Television crews captured the intense scene.

"B" SHIFT WORKOUT OF THE DAY (7/19/10)

5 Rounds For Time Of....


10 Wind Sprints (60' in apparatus bay)
30 Pushups
30 Box Jumps ( Tailboard of apparatus)
30 Wall Ball Shots

"A" SHIFT WORKOUT OF THE DAY (7/18/10)

"DOUBLE DOWN"

(THIS IS CRAZY!!!)

Double Under Sets Of:

5,10,15,20,25,30,35,40,45,50

Then Go Back Down To 5:

45,40,35,30,25,20,15,10,5

Here's the kicker:

If you make a mistake in any set you have to start at the beginning of the set.

example: your on set 25 and you get to 15 and make a mistake you have to start back at 1. ALL SETS MUST BE PERFECT BEFORE YOU CAN CONTINUE ON TO THE NEXT SET...

This workout is Dausey's idea....good luck with this one..you'll need it...

FOR TIME:

TBD

Lightweight Construction dangers...

"C" SHIFT WORKOUT OF THE DAY (7/17/10)

"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

Chevy Works With Firefighters On New Technology

"B" SHIFT WORKOUT OF THE DAY (7/16/10)

"BARBARA" (thrusters for pullups)

20 Thrusters
30 Push Ups
40 Crunches
50 Squats

5 rounds for time

Pics Of Todays Workout....

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

""Jump Around"


5 Burpee Box Jumps (Tailboard of Apparatus)
5 Burpee Broad Jumps
20 Doubleunders or Singles x 4
20 Wide Push Ups
50 Crunches


5 Rounds For Time


Times:
TBD

This Is Awful.....

NIST Research Burn And Collapse Study...

"C" SHIFT WORKOUT OF THE DAY (7/14/10)

5 Rounds For Time Of...

20 Push Ups

20 Wall Ball Shots

8' Tire Hit ( w/ Sledghammer)

20 Double Unders or singles x 4

50 Crunches

Times:

Can We Get This???....Please...

Crossfit Disco...Um....No Comment...

"B" SHIFT WORKOUT OF THE DAY (7/13/10)

"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.

Aldridge-Benge Firefighters Safety Act...

FIREFIGHTER SURVIVAL LAW A SLOW AND "UNFUNDED" PROCESS IN ONE FLORIDA COUNTY, OFFICIALS CLAIM

http://www.firefighterclosecalls.com/news/fullstory/newsid/111464

Will Someone Would Put On A Damn Pack??!!

"A" SHIFT WORKOUT OF THE DAY 7/12/10)

Pump Test With Chief Lane


Study Your Pressures....
Also remember to secure the hose bed cover when your packing the hose on top of the truck. OUCH!!!
I'm such an idiot!!!

Anyone For Practicing Our May-Day And Lunars Today???

The Situation Turned Out Favorable...But Amidst The Chaos And What Appears To Be Disorganization Seen Here, Things Easily Could Have Ended Up Different.

Ha Ha....If This Won't Get You Off Your Butt... Nothing Will...

"C" SHIFT WORKOUT OF THE DAY (7/11/10)

"Jump Around"


5 Burpee Box Jumps (Tailboard of Apparatus)
5 Burpee Broad Jumps
20 Doubleunders or Singles x 4
20 Wide Push Ups
50 Crunches


5 Rounds For Time


Times:
TBD


***THEN DO***


50 Tractor Tire Flips 

Not Sure If I'm Ready To Try This Yet...

Old School Size-Up Refresher....

COAL WAS WEALTH

1. Construction

2. Occupancy
3. Area of building
4. Life hazards to civilians and firefighters
5. Water
6. Apparatus
7. Street conditions and access

8. Weather
9. Exposures
10. Auxiliary Appliances standpipe/sprinkler
11. Location of fire extent of fire
12. Time of day or night

13. Height of building

"B" SHIFT WORKOUT OF THE DAY (7/10/10)

"GRACE"

30 Clean and Jerks @ 135 lbs.

For Time:

Dausey = 7:14

We Need To Be Well Rounded...

Civilian Jumper Hit By Responding Fire Truck....

"A" SHIFT WORKOUT OF THE DAY (7/9/10)

"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

2 times

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

House Hit By Lightening... Good Size Up Video...

"C" SHIFT WORKOUT OF THE DAY (7/8/10)

"AMRAP IN 20 MIN."
AMRAP= As Many As Possible


10 Burpees
20 Crunches
30 Squats


1 sequence of each exercise = 1 round. Do as many as you can in 20 min.

These Guys Are On Fire....Why???

Some Classic Forcible Entry Techniques...

"B" SHIFT WORKOUT OF THE DAY (7/7/10)

"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

Watch For Fuel Spills At Vehicle Fires

"A" SHIFT WORKOUT OF THE DAY (7/6/10)

"Minute Man"
1 Minute Of Each


Singles (Jump Rope)
Push Ups
Crunches
Standing Lunge
Medicine Ball Throws
Plate Chop
Shadow Box W/Dumbells
Plank


Three Rounds

You Want To Be Well Rounded In All Aspects Of Fitness???

Safety And Survival Starts Here...

"C" SHIFT WORKOUT OF THE DAY (7/5/10)

"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.

This Is What Keeps Us In Business...

"B" SHIFT WORKOUT OF THE DAY (7/4/10)

"REST DAY"


Enjoy Your Holiday!!


Be Safe!!!

"A" SHIFT WORKOUT OF THE DAY (7/3/10)

5 Rounds For Time Of...

20 Push Ups

20 Wall Ball Shots

8' Tire Hit ( w/ Sledghammer)

20 Double Unders or singles x 4

50 Crunches

Times:

Roman= 14:54
Rocco= 17:05
Gregg= 17:40

What A Great Idea...

Never Never Never Freelance Vent!!!

Here is a good training video of what can happen if you decide to bust windows without coordination with the attack crew. Here there were three firefighters doing a primary search when a firefighter on the exterior thought it would be a good idea to vent two picture windows. The result was a flashover, with the search crew still inside...Fast forward the video to 3:00

"C" SHIFT WORKOUT OF THE DAY (7/2/10)

"POKER"

Hearts= Wind Sprints ( 60' in apparatus bay)

Diamonds= Push Ups

Clubs= Box Jumps ( Tailboard Of Apparatus)

Spades= Crunches

Jokers= 50 Chair Dips

With a deck of cards pull the top card. Whatever number of a specific suit you pull is the number of reps you do, and each suit represents the different exercises listed above. Face cards=10 reps. Aces=11 reps. Time stops when you finish the entire deck...

For Time:

TBD