A Positive Review....

Engine 74 crossfit recieved a positive review on ridebackwards.com. Thanks to all involved and lets keep up the good work and continue to spread the word. "Rocco"... Check it out...

http://firefighterathleticwear.com/sportspage/viewtopic.php?f=13&t=540&sid=2826aa6832a67afaf447cab194d6ad28

The Proof Is In The Smoke...

This is a great example of heat pushed smoke. In the beginning of the video watch for the velocity of the smoke leaving the window. It exits the opening and keeps it's speed which is a great indicator of flashover. A defensive attack is the only option...

"C" SHIFT WORKOUT OF THE DAY (8/31/10)

"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

"B" SHIFT WORKOUT OF THE DAY (8/30/10)

“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

What Would You Do???

Watch this video a few times, think about how you would attack this fire. Although this video is completely frustrating, remember...there's more than one way to skin a cat...

"A" SHIFT WORKOUT OF THE DAY (8/29/10)

"Crossfit Basketball"
2 on 2


Play 45 minutes of basketball.... every time the opposing team scores, do that many pushups. The loosing team has to do 50 pushups in the end.

Lt. Grabowski Demonstrates The Doubleunder

 The doubleunder may seem like a difficult movement at first. Like anything it takes practice. But once you get the hang of it... this movement is extremely beneficial, and will shed the pounds.

Protect Your Back.... Lift Properly!!

"C" SHIFT WORKOUT OF THE DAY (8/27/10)

"5 Rounds Of..."


20 Pushups
20 Sledge Hammer Chops (on tire)
20 Squats
20 Chair Dips
10' Tire Hit (W/a sledge hammer...hit the tire 10')


5 rounds... time each individually
record slowest time


Beginners: Scale down to 3 rounds


**THEN DO**
300 Crunches

Watch Out For Collapse Zones...

"B" SHIFT WORKOUT OF THE DAY (8/27/10)

"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.

What if Firefighters Ran the World?

Hmm... Why Is This Happening??

"A" SHIFT WORKOUT OF THE DAY (8/26/10)

"5 Rounds Of..."


10 Renegade Rows (See Video Below)
10 Dumbell Lunges (5 Each Leg)
10 Thrusters
10 Doubleunders Or 40 Singles


*** No Time...Good Form***


** Then Do**
300 Crunches

Renegade Row

"C" SHIFT WORKOUT OF THE DAY (8/25/10)

"AMRAP In 30 Min"


10 Jingle Jangles
7 Sumo Deadlift Highpull (75/45 beginners)
14 Clapping Pushups
21 Kettlebell Swings


AMRAP = As Many Rounds As Possible

More Of The Vulcore "Flatpack".... This Technology Is Ridiculous !!!

"B" SHIFT WORKOUT OF THE DAY (8/24/10)

"4 Rounds Of..."


20 Pushups


20 Dumbell Press (comfortable weight)


20 Wallball Shots (12 lb. or 20 lb. med. ball)


20 One Arm Overhead Dumbell Squat 


5 Wind Sprints (60')


50 Crunches

Bottle vs. Flatpack SCBAs

"A" SHIFT WORKOUT OF THE DAY (8/23/10)

5 Rounds No Time Of....


20 Wide Pushups
20 Barbell Curls
120' Walking Lunge
10 Jingle Jangles


**No Time...Use Good Form**


**Then Do**
200 Crunches

"C" SHIFT WORKOUT OF THE DAY (8/22/10)

"Baseball"

Pushups
Kettlebell Swings (use dumbell if no kettlebell)
Thrusters
Sumo Deadlift Highpull


Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!

Beginners scale down to 5 innings
Intermediates scale down to 7 innings

**Then Do**
200 Crunches

Here's Something We Never Think Of.... What About Solar Panels ??

"B" SHIFT WORKOUT OF THE DAY (8/21/10)

DO 200 Jingle Jangles For Time...

Jingle Jangle = Place Cones 5 yards apart. Make sure you plant and touch the ground on all reps.
See Video Above...

"A" SHIFT WORKOUT OF THE DAY (8/20/10)

"Tire Day"




Tire Flips (60')
Tire Throws (Front & Back x 10)
ATW pushups x 10
Tire Pull (60')
Inverted Pushups x 10
Asymetrical Tire Pushups x 10
Step Hops (20)

**See Videos Below**

3 Rounds For Time:

Rocco = 14:34
Litch = 21:14
Dusty = 21:44

Beginners: Cut Reps In Half


***Then Do***

Rope Tricep Extensions x 3

Tire Flip

Tire Throws (Front & Back)

Around The World Pushups

Tire Pull (Press & Pull)

Inverted / Asymetrical Pushups

Skipsteps

Rope Tricep Extension

Recognizing Entanglement Points On Your PPE....Good Video...

"C" SHIFT WORKOUT OF THE DAY (8/19/10)

"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

Good Job EFD!!!

Introducing The Impossible Hood, With No PPE!!!!

"B" SHIFT WORKOUT OF THE DAY (8/18/10)

"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:


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.

"A" SHIFT WORKOUT OF THE DAY (8/17/10)

"ZIG ZAG"


10 Ring Body Rows (See Video Below)
20 Pushups (Staggered Arm)
10 Chair Dips
20 Airsquats
10 Jingle Jangles (Video Below)
20 Tire Hits W/Sledgehammer


5 Rounds...No Time...Concentrate On Form


****If you Don't Have Rings Substitute W/Pullups****

Beginners: Scale Down To 3 Rounds


**Then Do**
300 Crunches

How to do Ring Body Rows

This Is How To Train!!!!

I Like This... The goal here is to elevate the heart rate, then have trainee perform certain tasks. As we all know it is very difficult to think clearly when we are tired or under extreme stress due to a long work domain, or a survival event. This is a key skill to have in your arsenal. Just ask Diesel (Derek).

The Industrial Athlete...Yes I Said Athlete...

The industrial athlete shares these traits, which are distinct from the sport athlete:

1. Must work at near peak output for very long periods of time, with unknown periods of rest.
2. Must be prepared for the known AND equally prepared for the unknown.
3. Does not always have access to a gym and the “proper” training tools
4. Is not competing to win, but to survive and accomplish a mission that can have life, death or strategic consequences well beyond their own pay-grade.
5. Must be strong, but not so concerned with maximal strength. Needs Strength Stamina to move heavy stuff far and long.
6. Must have exceptional endurance and be able to go long, under load
7. Must have an intense capacity for work in short, medium and long time domains
8. Must be durable, have powerful core strength, not be prone to injury, and knowledgeable about how to sustain the body at a high level of readiness over the long haul.
9. Must be mentally tough and trains to be so
10. Usually works as part of a unit or team, and works out with that team

"C" SHIFT WORKOUT OF THE DAY (8/16/10)

"7 Rounds Of..."


20 Sumo Deadlift Highpull (95 lbs.)
20 Chair Dips
10 Jingle Jangles (See Video Below)


Beginners: Scale Down Reps In Half/ Use 65 lbs. on Sumos


Jingle Jangle = Place Cones 5 yards apart (16'). Sprint as hard as you can to first cone, plant and touch the ground. Sprint bach to the first cone...repeat. Every time you touch the ground = 1 rep. A great exercise for quickness and agility!!! But it hurts!!

Jingle Jangles

Keep Up On This Stuff...

"B" SHIFT WORKOUT OF THE DAY (8/15/10)

"CINDY"


AMRAP in 20 min. (As many rounds as possible)


5 Pullups
10 Pushups
15 Airsquats

This Kid Has Great Vent Enter Search Techniques...

"A" SHIFT WORKOUT OF THE DAY (8/14/10)

"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).

Scores:
Lt. Adams = 201
Rocco = 275

Next Month...UFO Training.....Ha Ha!!

"C" SHIFT WORKOUT OF THE DAY (8/13/10)

"Rise Against"

20 Staggered Arm Pushups

10 Curtis P's (See Video Below)

10 Doubleunders or 40 singles

30 Crunches

5 Rounds... No Time...Concentrate On Form!!

Beginners scale down to 3 rounds

**Then Do**

Tabata Battling Rope Or Hose x 2

Curtis P

If You Hate Nutrition....But Realize The Benefits....See Link Below

http://www.7habitsofweightloss.com/food-nutrition-chart.html

Derek Doing A Muscle Up....Killer Shorts!!!!

"B" SHIFT WORKOUT OF THE DAY (8/12/10)

"5 Rounds For Time Of..."


20 Wall Ball
20 Pushups
20 Squats
20 Thrusters
20 Chair Dips
20 Doubleunders or singles x 4


Beginners: Scale Down To 10 Reps.


**Then Do**


200 Crunches
100 Leg Lifts

This Is Why Firefighter Survival Is So Important....

"A" SHIFT WORKOUT OF THE DAY (8/11/10)

"BOB" with a twist


20 Pushups -- 1 Crunch
19 Pushups -- 2 Crunches
18 Pushups -- 3 Crunches
17 Pushups -- 4 Crunches
16 Pushups -- 5 Crunches
15 Pushups -- 6 Crunches

Go all the way until you get to 1 Pushup and 20 crunches.

In between each set do 10 doubleunders or 20 singles

Times:
Roman = 12:08
Rocco = 12:24
Head = 16:58
Litch= 19: 22

I have Know Idea What's Going On Here....

There is no reason for anyone to be on the roof here. Also, did I just see two guys make entry through that second story window? Sometimes I just don't get it...

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

"Double Burps"
    21-15-9


Push Ups
Burpees
DoubleUnders


Do 21 reps. 15....then 9....that equals 1 round






5 Rounds For Time:

"B" SHIFT WORKOUT OF THE DAY (8/9/10)

"CINDY"
AMRAP In 20 Min.

5 Pull Ups
10 Pushups
15 Squats

AMRAP= as many rounds as possible

Don't trust this guy....he's a CHEATER !!!!

Firefighting Elephant...

Exterior Attacks And Opposing Handlines...

Remember exerior attacks and opposing lines. If you first have position, it's o.k. to communicate for the opposing line to relocate. Always err on the side of safety.

"A" SHIFT WORKOUT OF THE DAY (8/8/10)

"Bridget"

20 Pushups

20 Squat Curl Press (See Video Below)

20 Push Press

20 Double Unders

10 Rounds For Time...


Times:
Roman 17:57
Rocco 18:39
Head 22:06
Litch 29:06 (CHEATER)

Squat Curl Press | Multi Joint Exercise | Fat Burn

"A" SHIFT WORKOUT OF THE DAY (8/5/10)

"Ladder"


25 Pushups 
25 Wall Ball
100 Crunches


20 Pushups
20 Wall Ball
90 Crunches


15 Pushups
15 Wall Ball
80 Crunches


10 Pushups
10 Wall Ball
70 Crunches


5 Pushups
5 Wall Ball
60 Crunches


5 Pushups
5 Wall Ball
50 Crunches


10 Pushups
10 Wall ball
40 Crunches


15 Pushups
15 Wall Ball
30 Crunches


20 Pushups
20 Wall Ball
20 Crunches


25 Pushups
25 Wall Ball
10 Crunches