Meal Of The Week...

http://whole9life.com/2010/07/sunshine-chicken/

"A"SHIFT WORKOUT OF THE DAY (11/30/10)

"GORILLA BISCUITS"

15 POWER SNATCHES

30 DOUBLEUNDERS

Beginners:

Scale Down To:

10 POWER SNATCHES

15 DOUBLEUNDERS

5 SETS FOR TIME

LAFD - 1940's Training Film (Part 1 of 2)

Sorry Guys....Im really On This Vintage Firefighting Kick

LAFD - 1940's Training Film (Part 2 of 2)

"C"SHIFT WORKOUT OF THE DAY (11/29/10)

"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

Vintage "Pump Operator" Training Film...

"B"SHIFT WORKOUT OF THE DAY (11/28/10)

"5 Rounds For Time"...



25 Wall Ball


25 Push Ups


25 Squats


25 Kettlebell Swings

Firefighting In 1943...

SHAKE & BAKE PORTABLE METH LAB

WARNING: This is the "shake and bake" portable meth lab. The problem is not only the real possibility of exploding, but once they are done, they throw the bottle out (usually out of a car window) and it becomes a toxic hazmat event when eventually found. 

The bottom contains sodium chrystals, the fluid is muriatic acid, and the metal is lithium. The mixture is extremely volatile and may be explosive. This may be found in common vehicles driving around so that fumes may be dissipated and not associated with a particular address.

"A"SHIFT WORKOUT OF THE DAY (11/27/10)

"Stuff We Haven't Done In A While"


*Tabata Battling Rope


*10 Man Makers


*10 Burpee Box Jumps


*Tire Rope Pull (Length Of Bay)


*10 Pushups


*50 Crunches


3 Rounds

A Joke...

A fireman and policeman died and both went to heaven where they were issued their wings with the warning that if they had even one bad thought their wings would fall off. Well, everything went well for some time then one day they passed a very attractive and well put together young lady. As the fireman turned to watch her pass his wings fell off. When he bent over to pick them up the policemans wings fell off.

"C"SHIFT WORKOUT OF THE DAY (11/26/10)

"5 Rounds Of..."

25 Wallballs

25 Doubleunders or singles x 4

**Beginners do 15 or 10**

For Time:

NO WORKOUT TODAY...HAPPY THANKSGIVING!!!

Live Wires Come Down On Engine...

"A"SHIFT WORKOUT OF THE DAY (11/24/10)

"Crunch Time"

Do 1000 Crunches

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

**Beginners do 500***

For Time:

Meal Of The Week...

http://whole9life.com/2010/11/steal-this-meal-thanksgiving-part-iii/

1896 Horse Drawn Fire Engine

"C"SHIFT WORKOUT OF THE DAY (11/23/10)

"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

"B"SHIFT WORKOUT OF THE DAY (11/22/10)

"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

Miami Dade House Fire

Beware of this kind of fire during your initial sizeup. Heat pushed smoke that is black indicating that the smoke is too rich to burn. All that needs to happen is someone freelance vent one of those first two windows on side alpha and this could easily become very unmanagable or even deadly.

"A"SHIFT WORKOUT OF THE DAY (11/21/10)

"BALLIN"

10 MB Push ups
10 MB Lunge & Hammer
10 MB Twists
10 MB Thrusters
10 MB Around The World
10 MB Bends

7 Rounds...

Partener Does Singles During Sequence

**MB Ab Work**

Collapse...

"C"SHIFT WORKOUT OF THE DAY (11/20/10)

"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)


**THEN DO**
200 Crunches

"B"SHIFT WORKOUT OF THE DAY (11/19/10)

"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!!

Uh....Yeah Right....

"A"SHIFT WORKOUT OF THE DAY (11/18/10)

"10 Rounds Of....."



10 Deadlifts (135 lbs.)


10 Pushups


10 Push Press


For Time


**Then Do**
300 Crunches

"C"SHIFT WORKOUT OF THE DAY (11/17/10)

Bench Press

5, 3, 1 (3 minutes between sets)

10 Minute break

50 reps

(Do sets of 5, 3 and 1. Increase weight to max effort on final set. Take a 10 minute break. Lower weight to 60% of 1rm, do 50 reps. 1st 25 must be unbroken, final 25 can be portioned)


**Then Do**
50 Doubleunders or 400 singles


300 crunches

Brush Fire Close Call...

This video captures an inside look of a brush fire. Not only does it show us how potentially dangerous and out of control a wild fire can be, but it also highlights a near miss firefighter close call. The firefighters in the video are actually traveling along a road that splits the fire in two. Unfortunately the winds and fire prevail and combine together forcing the firefighters to bail out in reverse.

Meal Of The Week

http://whole9life.com/2010/07/steal-this-meal-the-ingredients-edition/

"B"SHIFT WORKOUT OF THE DAY (11/16/10)

"5 Rounds Of..."


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




**THEN DO**
300 Crunches

From Vent Enter Search

Check Out This Residential Door Security

"A"SHIFT WORKOUT OF THE DAY (11/15/10)

"Lumberjack 20"

*20 Burpees
*5 Jingle Jangles
*20 Thrusters
*5 Jingle Jangles
*20 Pullups
*5 Jingle Jangles
*20 Bunch Press
*5 Jingle Jangles
*20 Box Jumps
*5 Jingle Jangles
*20 Airsquats
*5 Jingle Jangles
*20 Pushups


3 Rounds


(Jingle Jangles 5 yrds. each)




**Then Do**
200 Crunches

"C"SHIFT WORKOUT OF THE DAY (11/14/10)

"BOB" 

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.

Sometimes the Fire Service gets a bad rap out in the public. But thats okay. When it all comes down to it, this is the sacrifice we have been willing to make since the first day we signed up for Fire School. This video is a good watch. It puts everything into perspective...

Searching A Child's Bedroom...

"B"SHIFT WORKOUT OF THE DAY (11/13/10)

"TABATA OF..."

Pushups

Crunches

Squats

Battling Rope

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

COLLAPSE!!! REMEMBER APPARATUS PLACEMENT

"A"SHIFT WORKOUT OF THE DAY (11/12/10)

"Fireground Test"
Do In Full PPE (not on air/mask on only)

*2 Hose Suicides

*8' Tire Hit

*Run to top of training tower with 1 section of 3" (4 stories)

*Dummy Drag (100')

*2 tire flips

For Time:

Burst Supply Line...OOPS....Sorry Chief

This is a recent fire from Valley Stream Long Island. Crews arrived to find a Japanese steakhouse with heavy smoke and fire showing. Crews set up a defensive operation. Near the end of the video you can see a ladder truck positioning that runs over a supply line causing it to burst.

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

"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

Managing Fire Rollover

"Rollover is defined, as sporadic flashes of flame mixed with smoke at ceiling level. Rollover is caused by heated combustible gases in smoke, which ignites into flashes of flame when mixed with oxygen in the air. Rollover precedes flashover. Rollover is another warning sign of flashover, which may be seen in the smoke coming out of the tops of doorways or window openings of burning rooms before flashover occurs. When searching for the location of a fire and there is no discernible heat in the smoke or signs of rollover, firefighters may enter and proceed for some distance into a fire area. However, If one of these warning signs is discovered and a flashover danger exists, defensive search procedures must be used by firefighters. Standard tactics and procedures must be curtailed and defensive search and rescue procedures substituted when there is a danger of flashover."

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

"Timmy"

100 Singleunders
30 Push Ups
40 Crunches
5 Tire Flip Hops

5 rounds for time

Stewed Tilapia (We're Going To Start Putting Dinners Up Here Once A Week...)

http://whole9life.com/2010/09/steal-this-meal-stewed-tilapia/

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

"CINDY"

AMRAP In 20 Min.

5 Pull Ups

10 Pushups

15 Squats

AMRAP= as many rounds as possible

This is funnier than his comedy....

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

"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

Im Out!!!

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

"Bacon & EGGS"

20 Pushups
20 Crunches
20 Push Press

5 rounds

**Then Do**
100 Crunches

"C"SHIFT WORKOUT OF THE DAY (11/5/10)

"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

"B"SHIFT WORKOUT OF THE DAY (11/4/10)

"Fast & Heavy"

21 Thrusters (Heavy)
10 Windsprints (30')
18 Thrusters
10 Windsprints (60')
15 Thrusters
10 Windsprimts (30')
12 Thrusters
10 Windsprints (60')
10 Thrusters
10 Wndsprints (30')

**THEN DO**
200 Crunches

Collapse Hazards...

During size-up we must consider collapse hazards. High on your list should be parapet walls, awnings, and canopies. This video reminds us that only a small fire load will make these items fail.

"A"SHIFT WORKOUT OF THE DAY(11/3/10)

"5 rounds of.."

100 Singles
50 Crunches
30 Wallball
20 Curls
15 Box Jumps
10 Bench Press
10 Pullups

**Beginners Scale Reps In Half**

"C"SHIFT WORKOUT OF THE DAY (11/2/10)

No workout today

"B"SHIFT WORKOUT OF THE DAY (11/1/10)

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

**THEN DO**
100 Crunches
100 knees 2 elbows