"Have A Safe New Year..."

"Won't happen to me..."

"B"SHIFT WORKOUT OF THE DAY (12/31/10)

"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

"A"SHIFT WORKOUT OF THE DAY (12/30/10)

"75's"

75 Power Cleans With 95lbs.

For Time:

**Then Do**

200 Crunches

50 Doubleunders or 200 Singles

Santa's Gearing Up For next Year...

Hose Pulling Dog...

"C"SHIFT WORKOUT OF THE DAY (12/29/10)

"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

"B"SHIFT WORKOUT OF THE DAY (12/18/10)

5 Rounds For Time Of....


10 Wind Sprints (60' in apparatus bay)

30 Pushups

30 Box Jumps ( Tailboard of apparatus
30 Wall Ball Shots

"C"SHIFT WORKOUT OF THE DAY (12/26/10)

"GORILLA BISCUITS"

15 POWER SNATCHES

30 DOUBLEUNDERS

Beginners:

Scale Down To:

10 POWER SNATCHES

15 DOUBLEUNDERS

5 SETS FOR TIME

Santa Claus Fire Dept.....Really......Check IT OUT!!!!

http://www.townofsantaclaus.com/fire.aspx#Officers

"A"SHIFT WORKOUT OF THE DAY (12/24/10)

"Elizabeth"

21-15-9 = 1 round

Cleans (135 lbs./115 lbs./95 lbs.)

Dips

Pushups

2 Rounds For time

**Then Do**

300 Crunches

Two LODD's In Chicago Warehouse Fire....

http://www.dailymail.co.uk/news/article-1341003/Two-firefighters-die-17-injured-building-collapses-Chicago-warehouse-fire.html?ito=feeds-newsxml

"C"SHIFT WORKOUT OF THE DAY (12/23/10)

"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

SEAL FIt Man Maker

"B"SHIFT WORKOUT OF THE DAY (12/22/10)

"BARRY BONDS"


10-Man Makers
10-Box Jumps
10-Double Unders


5 Rounds For Time

"A"SHIFT WORKOUT OF THE DAY (12/21/10)

"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

Meal Of The Week...

http://www.eatingwell.com/recipes/horseradish_crusted_beef_tenderloin.html

"C"SHIFT WORKOUT OF THE DAY (12/20/10)

"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

Clearwater Florida Fire Mayday ...

The May-Day occurs around 9 min. into this video. The first May-Day called in the department history.

"B"SHIFT WORKOUT OF THE DAY (12/19/10)

"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.

"A"SHIFT WORKOUT OF THE DAY (12/18/10)

“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

How True Is This???

"C"SHIFT WORKOUT OF THE DAY (12/17/10)

"10 Rounds Of....."

10 Deadlifts (135 lbs.)

10 Pushups

10 Push Press

For Time

**Then Do**

300 Crunches

Thats Our Supply Line!!!!

"B"SHIFT WORKOUT OF THE DAY (12/16/10)

“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


 For Time

"A"SHIFT WORKOUT OF THE DAY (12/15/10)

"POKER"

Hearts= Wind Sprints ( 60' in apparatus bay)
Diamonds= Push Ups
Clubs= Thrusters
Spades= Airsquats (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:



**THEN DO**
Tabata Crunches

"C"SHIFT WORKOUT OF THE DAY (12/15/10)

"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

Meal Of The Week...

http://www.foodnetwork.com/recipes/stuffed-french-toast-with-apples-recipe/index.html

OOPS...

LOOK FOR THICK TURBULENT SMOKE....

"B"SHIFT WORKOUT OF THE DAY (12/13/10)

"Work Load"

AMRAP In 30 min. (as may rounds as possible)


10 Pushups
10 Box Jumps (tailboard)
10 Crunches
10 Bench Press
10 kettlebell Swings (use dumbell if no kb)
10 Thrusters
10 Jingle Jangles
5 Pullups


Beginners:
Scale Down To 5 Of Each

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

"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

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

"CINDY"

AMRAP In 20 Min.

5 Pull Ups

10 Pushups

15 Squats

AMRAP= as many rounds as possible

House Quickly Erupts....Flashover!!

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

"BARBARA" (thrusters for pullups)

20 Thrusters
30 Push Ups
40 Crunches
50 Squats

5 rounds for time

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

21-15-9

Bench Press (use comfortable weight)

Kettlebell Swings

Burpees

5 Rounds For Time:

**Do 21 of each exercise, 15, then 9....that equals 1 round**

Then Do

300 Crunches

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

"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

Meal Of The Week...

http://www.foodfit.com/recipes/recipe.asp?rid=2170

"B"SHIFT WORKOUT OF THE DAY (12/7/10)

"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:

"A"SHIFT WORKOUT OF THE DAY (12/6/10)

"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 

Hybrid Vehicle Awareness

"C"SHIFT WORKOUT OF THE DAY (12/5/10)

"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

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.

What A Meth Lab Might Look Like...

"B"SHIFT WORKOUT OF THE DAY (12/4/10)

"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

"A"SHIFT WORKOUT OF THE DAY (12/3/10)

"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

WOW....Ever Go On Shift Not Wanting Another Structure Fire...These Guys Do...

"C"SHIFT WORKOUT OF THE DAY (12/2/10)

"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.

Scene Control At Auto Accidents

"B"SHIFT WORKOUT OF THE DAY (12/1/10)

"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