"C"SHIFT WORKOUT OF THE DAY (8/30/11)

"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 (1/30/11)

"ANGIE"

100 Pullups

100 Pushups

100 Crunches

100 Squats

For Time:

When the Bronx Was Burning: Firefighter John Finucane on the Bronx of th...

"A"SHIFT WORKOUT OF THE DAY (1/29/11)

"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

Event Study Of A Fire In Lima Peru...

http://cfbt-us.com/wordpress/?tag=backdraft

"C"SHIFT WORKOUT OF THE DAY (1/28/11)

"Timmy"

100 Singleunders

30 Push Ups

40 Crunches

5 Tire Flip Hops

5 rounds for time

"A"SHIFT WORKOUT OF THE DAY (1/26/11)

"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 ydo, 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:

"C"SHIFT WORKOUT OF THE DAY (1/25/11)

"Elizabeth"

21-15-9 = 1 round

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

Dips

Pushups

2 Rounds For time

**Then Do**

300 Crunches

The Thermal Ergonomics Of Firefighting

The occupation of firefighting is one that has repeatedly attracted the research interests of ergonomics. Among the activities encountered are attention to live fires, performing search and rescue of victims, and dealing with emergencies. The scientific literature is reviewed to highlight the investigative models used to contribute to the knowledge base about the ergonomics of firefighting, in particular to establish the multi-variate demands of the job and the attributes and capabilities of operators to cope with these demands. The job requires individuals to be competent in aerobic and anaerobic power and capacity, muscle strength, and have an appropriate body composition. It is still difficult to set down thresholds for values in all the areas in concert. Physiological demands are reflected in metabolic, circulatory, and thermoregulatory responses and hydration status, whilst psychological strain can be partially reflected in heart rate and endocrine measures. Research models have comprised of studying live fires, but more commonly in simulations in training facilities or treadmills and other ergometers. Wearing protective clothing adds to the physiological burden, raising oxygen consumption and body temperature, and reducing the time to fatigue. More sophisticated models of cognitive function compatible with decision-making in a fire-fighting context need to be developed. Recovery methods following a fire-fighting event have focused on accelerating the restoration towards homeostasis. The effectiveness of different recovery strategies is considered, ranging from passive cooling and wearing of cooling jackets to immersions in cold water and combinations of methods. Rehydration is also relevant in securing the safety of firefighters prior to returning for the next event in their work shift.

"B"SHIFT WORKOUT OF THE DAY (1/24/11)

"GORILLA BISCUITS"


15 POWER SNATCHES


30 DOUBLEUNDERS




Beginners:

Scale Down To:

10 POWER SNATCHES


15 DOUBLEUNDERS




5 SETS FOR TIME

FLASHOVER!!!

Be weary of heat pushed, turbulent, thick, black smoke. A good sign that flashover is imminent.

"A"SHIFT WORKOUT OF THE DAY (1/23/11)

"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.

Toronto Bailout

"C"SHIFT WORKOUT OF THE DAY (1/22/11)

"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

"B"SHIFT WORKOUT OF THE DAY (1/20/11)

"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 (1/20/11)

"5 Rounds Of"

10 Pullups

10 Bench Press (use comfortable weight)

20 Double Unders

20 Pushups

10 Jingle Jangles

**Then Do**

200 Crunches

100 Leg Lifts

How Not To Act While Responding...

Driver playing with all the buttons like a 3 yr. old, people climbing all over the cab, and did you see the guy with the pierced face??? Volunteer or not, you have to keep your professionalism.

"C"SHIFT WORKOUT OF THE DAY (1/19/11)

5 Rounds 4 Time Of...

10 Pullups
20 Box Jumps
30 Pushups
40 Doubleunders or 160 singles

Beginners:
scale down reps in half

**Then Do**
100 Crunches 
100 Leg Lifts
100 MB Twists

Backdraft caught on tape (Chicago Fire Department)

It's important to recognize backdraft conditions during your initial size up. You can see the house "breathing" in the beginning of this video. Other characteristics of backdraft are yellow or brown smoke because of incomplete combustion, cracked windows due to the intense heat, and possible window vibration due to different pressure differentials. The way to diffuse a potential backdraft is to ventilate at the highest point,allowing heat and smoke to escape without igniting explosively.

"B"SHIFT WORKOUT OF THE DAY (1/18/11)

"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).

"A"SHIFT WORKOUT OF THE DAY (1/17/11)

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

Body To The Building...

When assigned to exterior ops..... always try to keep your body facing the building when possible so that you can observe the smoke, fire, and the structural integrity of the building... This was a close one...

"C"SHIFT WORKOUT OF THE DAY (1/16/11)

"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

Vintage Backdraft Video

"B"SHIFT WORKOUT OF THE DAY (1/15/11)

"5 Rounds For Time"...



25 Wall Ball


25 Push Ups


25 Squats


25 Kettlebell Swings

"B"SHIFT WORKOUT OF THE DAY (1/12/11)

"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

Meal Of The Week

http://allrecipes.com//Recipe/Elegant-Pork-Loin-Roast/Detail.aspx

Bailout....

"A"SHIFT WORKOUT OF THE DAY (1/11/11)

"510's"

5 Man Makers 

10 Jingle Jangles 

5 Rounds For Time:

Beginners Do 6 Rounds...

**Then Do**

100 Crunches

100 Leg Lifts

MRSA At The Gym...Protect yourself

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 trainin
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 the 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 (1/9/11)

"ANGIE"



100 Pullups

100 Pushups

100 Crunches

100 Squats


For Time:

"A"SHIFT WORKOUT OF THE DAY (1/8/11)

"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.foodfit.com/recipes/recipe.asp?rid=2185

The Thermal Ergonomics Of Firefighting

The occupation of firefighting is one that has repeatedly attracted the research interests of ergonomics. Among the activities encountered are attention to live fires, performing search and rescue of victims, and dealing with emergencies. The scientific literature is reviewed to highlight the investigative models used to contribute to the knowledge base about the ergonomics of firefighting, in particular to establish the multi-variate demands of the job and the attributes and capabilities of operators to cope with these demands. The job requires individuals to be competent in aerobic and anaerobic power and capacity, muscle strength, and have an appropriate body composition. It is still difficult to set down thresholds for values in all the areas in concert. Physiological demands are reflected in metabolic, circulatory, and thermoregulatory responses and hydration status, whilst psychological strain can be partially reflected in heart rate and endocrine measures. Research models have comprised of studying live fires, but more commonly in simulations in training facilities or treadmills and other ergometers. Wearing protective clothing adds to the physiological burden, raising oxygen consumption and body temperature, and reducing the time to fatigue. More sophisticated models of cognitive function compatible with decision-making in a fire-fighting context need to be developed. Recovery methods following a fire-fighting event have focused on accelerating the restoration towards homeostasis. The effectiveness of different recovery strategies is considered, ranging from passive cooling and wearing of cooling jackets to immersions in cold water and combinations of methods. Rehydration is also relevant in securing the safety of firefighters prior to returning for the next event in their work shift.

"C"SHIFT WORKOUT OF THE DAY (1/7/11)

"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 (1/5/11)

"5 Rounds Of"

10 Pullups

10 Bench Press (use comfortable weight)

20 Double Unders

20 Pushups

10 Jingle Jangles

**Then Do**

200 Crunches

100 Leg Lifts

Securing Utilities??? BOOM!!!!

"C"SHIFT WORKOUT OF THE DAY (1/4/11)

"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 thse 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

What is CrossFit?

"B"SHIFT WORKOUT OF THE DAY (1/3/11)

"5 Rounds Of..."



25 Wallballs


25 Doubleunders or singles x 4


**Beginners do 15 or 10**


For Time:




**THEN DO**


100 Crunches
100 Leg Lifts
100 Strait Leg Dead Lifts W/ 45 lb. bar

"A"SHIFT WORKOUT OF THE DAY (1/2/11)

"Timmy"

100 Singleunders

30 Push Ups

40 Crunches

5 Tire Flip Hops

5 rounds for time

"C"SHIFT WORKOUT OF THE DAY (1/1/11)

"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