Supplements (From The Whole 9)

http://whole9life.com/2010/09/supplements-part-ii/

"C"SHIFT WORKOUT OF THE DAY (9/30/10)

"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.

It Seems Like Every Week Theres A Detroit Mishap...LOOKOUT!!! A TRAIN!!!!

"B"SHIFT WORKOUT OF THE DAY (9/29/10)

"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

Great Idea...

Parapet Collapse....Danger Safety Reminder

"A"SHIFT WORKOUT OF THE DAY (9/28/10)

25 Man Makers (See Video Below)


25 Sprints


25 Curtis P's (See Video Below)


25 Double Unders or Singles x 4


25 Pullups


For Time:

Curtis P

Man Makers...

"C"SHIFT WORKOUT OF THE DAY (9/27/10)

“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

This Should Motivate You...HA HA!!

"B"SHIFT WORKOUT OF THE DAY (9/26/10)

"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

"A"SHIFT WORKOUT OF THE DAY (9/25/10)

"T.P.S.D."

10 Curtis P's (see video below)
10 Slashers w/halo (see video below)
10 Doubleunders or 40 singles

5 Rounds (no time/use form)

**THEN DO***
300 Crunches

Curtis P's

Slasher W/Halo

"C"SHIFT WORKOUT OF THE DAY (9/24/10)

"TABATA OF..."


Pushups
Crunches
Squats
Battling Rope


Tabata= 20 sec. on....10 sec. off...8x. Each exercise should be 4 min. long.

Firefighter Bailout...

"B"SHIFT WORKOUT OF THE DAY (9/23/10)

"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

"A"SHIFT WORKOUT OF THE DAY (9/22/10)

"5 Rounds Of..."

20 Box Jumps
20 Pushups
20 Sumo Deadlift Highpull
20 Wall Ball
60' Sprints (forward,backwards,L sidestep, R sidestep)

**THEN DO**
300 Crunches

Times:
Rocco = 14:57
Roman = 15:13
Litch = 16:06 ???
Head = 17:26

Structure/Hazards Evaluation Marking (International Orange Color)

Search Assessment Marking (2x2 International Orange Color)

Start Triage

"C"SHIFT WORKOUT OF THE DAY (9/21/10)

"GANDHI"


10 Doubleunders or 40 Singles
10 Hindu Pushups (see video below)
10 Hindu Squats (See video below)
10 Jingle Jangles


10 Rounds for Time:


**beginners scale down to 5 reps**


**Then Do**
200 Crunches

Hindu Squat

Hindu Pushups

Basic Fire Tactics...

"B" SHIFT WORKOUT OF THE DAY (9/20/10)

"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.

"A" SHIFT WORKOUT OF THE DAY (9/19/10)

Give This One A Try... A Full Body Gimmick

HUH??!!

Uh dude....your on fire....I think your on fire dude...Is he on fire Chief? Ya...thats what I thought....Dude...want me to get that? Right....good idea....lets put out this demo first...great...

"C" SHIFT WORKOUT OF THE DAY (9/18"/10)

"Back Alley Brawl"


20 Doubleunders or Singles x 4
20 Pushups
10 Windsprints (60')
10 Spraw Ball ( See Video Below)
5 Kettle Bell Swings (Left Hand)
5 Kettle Bell Swings (Right Hand)


5 Rounds For Time:


Beginners do 3 Rounds


**Then Do**
300 Crunches

Med Ball Sprawls

Cincinnati FD May Day 1/7/10

"B"SHIFT WORKOUT OF THE DAY (9/16/10)

"Minute Man"

1 Minute Of Each

Singles (Jump Rope)

Push Ups

Crunches

Standing Lunge

Medicine Ball Throws

Plate Chops

Shadow Box W/Dumbells

Plank




**Three Rounds**

16 Life Safety Initiatives...

http://www.everyonegoeshome.com/initiatives.html

"A" SHIFT WORKOUT OF THE DAY (9/16/10)

"Timmy"

100 Singleunders
30 Push Ups
40 Crunches
5 Tire Flip Hops

5 rounds for time

Another LP Explosion...

Watch as the driver notices a fire in the truck bed, so he pulls up next to the building.

"C" SHIFT WORKOUT OF THE DAY (9/15/10)

""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

Just A Refresher...

"B" SHIFT WORKOUT OF THE DAY (9/14/10)

"510's"


5 Man Makers (see video below)
10 Jingle Jangles (see video below)


10 Rounds For Time:


Beginners Do 6 Rounds...


**Then Do**
100 Crunches
100 Leg Lifts

Jingle Jangles

SEAL FIt Man Maker

"A" SHIFT WORKOUT OF THE DAY (9/13/10)

"Raggedy Annie"

1) Doubleunders or Singles x 4
    Crunches 50,40,30,20,10

2) 5 Burpees
    10 Chair Jumps
    10 Skip Steps
      5 Rounds

3) 1 Standing long Jump (60')
    2 60' Windsprints
    1 60' Lunge
      3 Rounds

TIMES:
Roman = 13:53
Rocco = 14:26
Litch = 15:37
Head = 15:37
                   

Another Garage Fire With LP Explosion (BLEVE)

"C" SHIFT WORKOUT OF THE DAY (9/12/10)

"Crunch Time"

Do 1000 Crunches

Every minute on the minute to 10 Pushups and 10 Doubleunders or singles x4

**Beginners do 500***

For Time:

"B" SHIFT WORKOUT OF THE DAY (9/11/10)

"REST DAY"

Firefighters deserve a day off today

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

"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.


Times:
Rocco = 16:00
Roman = 19:09
Gregg = 19:47


**Then Do**


200 Crunches


100 Leg Lifts

Fire & Explosion At A Welding Supply Store...

Supplement Info...

http://whole9life.com/2010/08/whole9-supplement-evaluation-checklist/

"C" SHIFT WORKOUT OF THE DAY (9/9/10)

"5 Rounds Of..."


25 Wallballs
25 Doubleunders or singles x 4


**Beginners do 15 or 10**


For Time:

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

"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

Curtis P

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

"SISSY TEST"


20 Kettlebell Swings--1 Burpee
19 Kettlebell Swings--2 Burpees
18 Kettlebell Swings--3 Burpees
17 Kettlebell Swings--4 Burpees
16 Kettlebell Swings--5 Burpees


Go until you get to 1 KBS/20 Burpees...


For Time:


**Beginners start at 10/1**


**Then Do**
300 Crunches

Let's Revisit This Video...

"B"SHIFT WORKOUT OF THE DAY (9/5/10)

"UGLY 500"

100 Pushups
100 Single Unders
100 Box Jumps
100 Wall Balls
100 Crunches

**For Time**

beginners: scale down to 50 of each

"A" SHIFT WORKOUT OF THE DAY (9/4/10)

"Roman's Square Peg Round Hole"


*1 Hose Suicide
*1 Square Run ( Put 4 cones 50' apart in a square. Run forwards to the 1st, side step to the 2nd, backwards to the next, and other side to the last.)
*10 Pushups
*20 Crunches
*10 Power Jumps
*15 Tire Hits


**5 Rounds**
Times:
Rocco = 15:44
Roman= 15:45
Phillips=17:00


**Beginners do 3 rounds**

"C" SHIFT WORKOUT OF THE DAY (9/3/10)

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:

Congrats To The Golden Boy!!! We Love You Foss!!!

'B' SHIFT WORKOUT OF THE DAY (9/2/10)

"AMRAP IN 20 MIN."


AMRAP= As Many Rounds As Possible



10 Burpees


20 Crunches


30 Squats




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

OOPS....

Protect Yourself....

Two Calls In The Last Week, The Patients Had MRSA. Be Careful, Protect Yourself And Your Family. BSI BSI BSI... Here's A Link To Check Out...
http://mrsacop.blogspot.com/

"A" SHIFT WORKOUT OF THE DAY (9/1/10)

"POKER"

Hearts= Wind Sprints ( 60' in apparatus bay)

Diamonds= Push Ups

Clubs= Thrusters

Spades= Airsquaqts (Hold Dumbell)

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

**THEN DO**

Tabata Crunches