"B"SHIFT WORKOUT OF THE DAY (3/31/11)

"OLIVIA"




256' WALKING LUNGE (400m)
15 DB PUSH PRESS

5 Rounds for time...ouch!!!


BEGINNERS : Scale down to 3 rounds

Reading Smoke...

See that there is a slight brown tint to the smoke. Thats a good indicator that unfinished wood is burning (usually a late sign). You have to think structural integrity at this point. Consider going defensive...

"C"Shift Workout Of The Day (3/29/11)

"LOOSE HOSE"

FOR TIME:

Round 1

Push Ups

Hose Suicide

Round 2

Thrusters

Hose Suicide

Round 3

Squats

Hose Suicide

Round 4

Crunches or sit ups

Hose Suicide

TIMES:

TBD

EXPLAINATION: Lets start with the 1st round for example. Start with 10 p/u's. Roll out a section of 1 3/4" hose. Run down to the other end and straiten out the hose. Do 10 push ups... high crawl back to other end...do 10 pushups....low crawl back...do 10 pushups...roll up the hose... do 10 pushups. DONE!!! Every exercise will be 10 reps. Heres a break down

*10 p/u's

* roll out hose

* run to end/straiten out hose

*10 p/u's

* high crawl to other end

* 10 p/u's

* low crawl back

*10 p/u's

*roll up hose

*10 p/u's

***DONE!!***

wear bunker pants if you need to

Maintaining Situational Awareness

                                   

Maintaining focused situational awareness during all phases of fireground operation is mission critical for operational integrity and firefigher safety. Don’t forget value added task assignments and ensuring you always maintain effective and appropriate collapse zones.

"B"Shift Workout Of The Day (3/28/11)

"GORILLA BISCUITS"

15 POWER SNATCHES

30 DOUBLEUNDERS

Beginners:

Scale Down To:

10 POWER SNATCHES

15 DOUBLEUNDERS

5 SETS FOR TIME

"A"Shift Workout Of The Day (3/27/11)

"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.

"B"SHIFT WORKOUT OF THE DAY (3/25/11)

"COUNTDOWN"
21-18-15-12-9-6-3 reps of:




Kettlebell Swings
Doubleunders
Wall Ball Shots
Sit Ups

"A"SHIFT WORKOUT OF THE DAY (3/21/11)

"CALL THE CHAPLAIN"


WARM UP


5 MAN MAKERS
20 DOUBLEUNDERS


5 SETS FOR TIME


If you can't do doubleunders then do singles x 4
example: 20 doubleunders = 80 singles




***Then Do***
Tabata Batteling Rope or Hose

Smoke & Fire Showing

"C"SHIFT WORKOUT OF THE DAY (3/20/11)

"ANGIE"


100 Pullups
100 Pushups
100 Crunches
100 Squats


For Time:

FLORIDA EMS RELATED LODD: OFFICER PROVIDING EMS DIES IN THE LINE OF DUTY FROM AN INFECTION AFTER GIVING A BABY MOUTH TO MOUTH RESUSCITATION

http://www.firefighterclosecalls.com/news/fullstory/newsid/131851

"A"Shift Workout Of The Day (3/18/11)

"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

"C"Shift Workout Of The Day (3/17/11)

"5 Rounds Of..."

25 Wallballs

25 Doubleunders or singles x 4

**Beginners do 15 or 10**

Trapped by Flashover: A Survivor's Journey

http://www.fireengineering.com/index/articles/display/1589275538/articles/fire-engineering/firedynamics/2010/12/trapped-by-flashover-a-survivors-journey.html

"B"Shift Workout Of The Day (3/16/11)

"CINDY"

AMRAP In 20 Min.

5 Pull Ups

10 Pushups

15 Squats

AMRAP= as many rounds as possible

I wish Every Snake On Earth Did This... I Hate Snakes!!!

"A"SHIFT WORKOUT OF THE DAY (3/15/11)

“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 Standing 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

Talk About putting All Of Your Eggs In One Basket...

"c"Shift Workout Of The Day (3/14/11)

"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.

Cyanide & Modern Fires: Scientific and Practical Fundamentals for Fire Service Professionals

http://www.firesmoke.org/2010/10/20/cyanide-modern-fires-scientific-and-practical-fundamentals-for-fire-service-professionals/

"B"Shift Workout Of The Day (3/13/11)

"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

"A"Shift Workout Of The Day (3/12/11)

"10 Rounds Of....."

10 Deadlifts (135 lbs.)

10 Pushups

10 Push Press

For Time

**Then Do**

300 Crunches

Four Points Of Size Up...

1. Building Profile

2.Smoke & Fire Conditions

3. Rescue Profile

4. Exposures

"C"Shift Workout Of The Day (3/11/11)

"TWISTER"

40 Push Ups

80 Crunches

1 Lap

30 Push Ups

60 Crunches

1 Lap

20 Push Ups

40 Crunches

1 Lap

10 Push Ups

20 Crunches

1 Lap

10 Push Ups

20 Crunches

1 Lap

2 times

(1 Lap = Around The Station...about 1/8 of a mile)

CALL THE MAY-DAY!!!!!

Thursday, April 9, 2009, A mobile home that caught fire in Lake City nearly spelled trouble for a pair of Firefighters. One Columbia County firefighter had to bail out the window to escape the fire Monday night. Once out, he opened a door to let another firefighter escape the inferno inside. No word yet on what started the fire, but it began in a shop adjacent to the mobile home. No one was hurt.
This is another good example of when a firefighter in trouble should, “Call the Mayday”.

"B"Shift Workout Of The Day (3/10/11)

"GORILLA BISCUITS"

15 POWER SNATCHES

30 DOUBLEUNDERS

Beginners:

Scale Down To:

10 POWER SNATCHES

15 DOUBLEUNDERS

5 SETS FOR TIME

Firefighter Roof Operations Without Any Protection

"A"Shift Workout Of The Day (3/9/11)

"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

"C"Shift Workout Of The Day (3/8/11)

"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

Firefighters Fall Through Floor

http://www.denverpost.com/breakingnews/ci_17328782

"B"Shift Workout Of The Day (3/7/11)

"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

Der der der der der der der der deeeerrrrr!!!!

"A"Shift Workout Of The Day (3/6/11)

"ETOH"

5 Rounds For Time Of...

Single Arm Squat Snatch ( 10 Each Arm)

30 Clapping Push Ups

50 Doubleunders or Singles x 4

"B"SHIFT WORKOUT OF THE DAY (3/4/11)

"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

Modular Construction and Operational Impacts

http://buildingsonfire.com/modular-construction-and-operational-impacts

"A"Shift Workout Of The Day (3/3/11)

"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

"C"SHIFT WORKOUT OF THE DAY (3/2/11)

15,3,9,6,12 Reps. of

Push Ups

Sumo Deadlift High Pull

Wind Sprints ( 60' in Apparatus Bay)

For Time:

***Then Do***

Tabata Battling Rope or hose (see battling rope Vids. on youtube)

400 Crunches

Tabata= 20 sec. on/10 sec. off ... 8 times

Smoke & Fire Showing

"B"Shift Workout Of The Day (3/1/11)

"5 Rounds For Time"...

25 Wall Ball

25 Push Ups

25 Squats

25 Kettlebell Swings