http://buildingsonfire.com/attic-fires-in-residential-buildings-report
Sunday, July 31, 2011
"A"SHIFT WORKOUT OF THE DAY (7/31/11)
"GORILLA BISCUITS"
15 POWER SNATCHES
30 DOUBLEUNDERS
Beginners:
Scale Down To:
10 POWER SNATCHES
15 DOUBLEUNDERS
5 SETS FOR TIME
15 POWER SNATCHES
30 DOUBLEUNDERS
Beginners:
Scale Down To:
10 POWER SNATCHES
15 DOUBLEUNDERS
5 SETS FOR TIME
Friday, July 29, 2011
"B"SHIFT WORKOUT OF THE DAY (7/29/11)
"TRUCKIE"
WALL BALL SHOTS
BOX JUMPS (Tailboard of apparatus = 21")
PUSH UPS
CRUNCHES
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).
Thursday, July 28, 2011
"A"SHIFT WORKOUT OF THE DAY (7/28/11)
"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.
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.
Tuesday, July 26, 2011
"B"SHIFT WORKOUT OF THE DAY (7/26/11)
"BARRY BONDS"
10-Man Makers
10-Box Jumps
10-Double Unders
5 Rounds For Time
10-Man Makers
10-Box Jumps
10-Double Unders
5 Rounds For Time
Monday, July 25, 2011
OLE the Fire-Fighting Beetle...
Researchers at the University of Magdeburg-Stendal in Germany are coming close to replacing the poster-animal of fighting forest fires from Smokey the Bear to a robot beetle. The OLE beetle would be used to patrol a large area of forest on its own using infrared and biosensors to detect fires in their early stage. Once detected OLE can move towards the fire as fast at 20km/hour depending on the terrain to report the location of the fire and attempt to put it out using an impulse appliance.OLE is designed from the pill millipede which can roll itself into a protective ball. Should OLE be overcome with the fire it can roll itself into a ball and retract its legs and withstand temperatures of up to 1,300 degrees centigrade without damaging the internal equipment. The researchers estimate that a 7,000 square foot forest area could be protected by 30 of the fire fighting beetles.
"A"SHIFT WORKOUT OF THE DAY (7/25/11)
5 Rounds Of...
20 Pushups
20 Single Unders
20 Box Jumps
20 Crunches
20 Tire Slams
For Time:
20 Pushups
20 Single Unders
20 Box Jumps
20 Crunches
20 Tire Slams
For Time:
Sunday, July 24, 2011
"C"SHIFT WORKOUT OF THE DAY (7/24/11)
"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
Saturday, July 23, 2011
"B"SHIFT WORKOUT OF THE DAY (7/23/11)
"5 Rounds Of..."
20 Pushups
20 Thrusters
20 Cossack Squats w/no load (see video below)
20 Dips
20 Doubleunders or singles x 4
For Time:
Beginners Do 10 Of Everything
20 Pushups
20 Thrusters
20 Cossack Squats w/no load (see video below)
20 Dips
20 Doubleunders or singles x 4
For Time:
Beginners Do 10 Of Everything
Friday, July 22, 2011
"A"SHIFT WORKOUT OF THE DAY (7/22/11)
"CINDY"
AMRAP In 20 Min.
5 Pull Ups
10 Pushups
15 Squats
AMRAP= as many rounds as possible
AMRAP In 20 Min.
5 Pull Ups
10 Pushups
15 Squats
AMRAP= as many rounds as possible
Thursday, July 21, 2011
"C"SHIFT WORKOUT OF THE DAY (7/21/11)
"TABATA OF..."
Pushups
Crunches
Squats
Battling Rope
Tabata= 20 sec. on....10 sec. off...8x. Each exercise should be 4 min. long.
Wednesday, July 20, 2011
"B"SHIFT WORKOUT OF THE DAY (7/20/11)
For time:
75 Squats
50 Pull-ups
20 Triangle Pushups
50 Squats
35 Pull-ups
15 Triangle Pushups
25 Squats
20 Pull-ups
10 Triangle Pushups
75 Squats
50 Pull-ups
20 Triangle Pushups
50 Squats
35 Pull-ups
15 Triangle Pushups
25 Squats
20 Pull-ups
10 Triangle Pushups
Monday, July 18, 2011
"C"SHIFT WORKOUT OF THE DAY (7/18/11)
"BARBARA" (thrusters for pullups)
20 Thrusters
30 Push Ups
40 Crunches
50 Squats
5 rounds for time
Sunday, July 17, 2011
"B"SHIFT WORKOUT OF THE DAY (7/17/11)
"5 Rounds For Time"...
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
Saturday, July 16, 2011
"A"SHIFT WORKOUT OF THE DAY (7/16/11)
"TRUCKIE"
WALL BALL SHOTS
BOX JUMPS (Tailboard of apparatus = 21")
PUSH UPS
CRUNCHES
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).
Friday, July 15, 2011
"C"SHIFT WORKOUT OF THE DAY (7/15/11)
"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 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
Thursday, July 14, 2011
"B"SHIFT WORKOUT OF THE DAY (7/14/11)
"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
Tuesday, July 12, 2011
"C"SHIFT WORKOUT OF THE DAY (7/12/11)
"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
Monday, July 11, 2011
"B"SHIFT WORKOUT OF THE DAY (7/11/11)
"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.
**Then Do**
200 Crunches
100 Leg Lifts
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
Sunday, July 10, 2011
"A"SHIFT WORKOUT OF THE DAY (7/10/11)
"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.)
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.)
Thursday, July 7, 2011
"A"SHIFT WORKOUT OF THE DAY (7/7/11)
"5 Rounds For Time"...
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
25 Wall Ball
25 Push Ups
25 Squats
25 Kettlebell Swings
Tuesday, July 5, 2011
"B"SHIFT WORKOUT OF THE DAY (7/5/11)
"10 Rounds Of....."
10 Deadlifts (135 lbs.)
10 Pushups
10 Push Press
For Time
**Then Do**
300 Crunches
10 Deadlifts (135 lbs.)
10 Pushups
10 Push Press
For Time
**Then Do**
300 Crunches
Monday, July 4, 2011
"A"SHIFT WORKOUT OF THE DAY (7/4/11)
"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.
20 Wall Ball
20 Pushups
20 Squats
20 Thrusters
20 Chair Dips
20 Doubleunders or singles x 4
Beginners: Scale Down To 10 Reps.
Friday, July 1, 2011
Fire Fighter Freelanced Ventilation
NO NO NO NO NO NO NO NO NO NO NO NO NO NO......There was a crew conducting a search when this happened. Always coordinate when pulling a primary vent....
"A"SHIFT WORKOUT OF THE DAY (7/1/11)
"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
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
Subscribe to:
Posts (Atom)
