24FEB2015

“Burgeron Beep Test” A. Death By EMOM (Every minute on the minute for as long as possible) 7 Thrusters #75 7 Pull Ups 7 Burpees B. 5 Thrusters 75# 5 Pull Ups 5 Burpees C. 3 Thrusters 75# 3 Pull Ups 3 Burpees Scale weight as needed, and post number of rounds completed.

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Get Back On The Horse

It’s hard to start something that presents a large challenge. Being in the fire service, we all know how hard it is to land a job. Processes are long and arduous, you need multiple certifications, you need to gain good references, etc. But once you get the first job, it gets a little easier to go after exactly what you want. The same goes with getting in shape. If you’ve been active in the past, it may be a little easier for you to try and get back in. But if you’ve never been active, never had to workout hard, it’ll probably be really intimidating. But you’ve done this before right? You’ve done something hard and intimidating by going after a career in the fire service. It’s all about priorities, you need to put your health first above anything else. You really can’t afford not to, your life depends on it. Remember that a journey of 1000 miles begins with a single step. That first step could be anything really, just get outside and walk, talk a lap on the treadmill. You don’t need to dive headfirst into the deep end right off the bat. Once you get going it’ll snowball, and before you know it, you’ll be stronger, fitter, and more confident in the journey to getting fit.

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Update

Kind of fell of the Earth there for a while. I was really excited about this project, but as Murphy’s Law indicates, things got in the way. I’m finding myself wanting to rekindle this page, and motivate others in their pursuit of a healthier life. Stay tuned for daily workouts, articles and updates!

-Shawn

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16AUG2014

firebanner

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-President Theodore Roosevelt

Advanced:

Death By Push Ups

-1 Push Up at 0:00

-2 Push Ups at 1:00

-3 Push Ups at 2:00

-So on, and so forth until failure. Repeat for 3 rounds.

Intermediate:

Death By Push Ups

-1 Push Up at 0:00

-2 Push Ups at 1:00

-3 Push Ups at 2:00

-So on, and so forth until failure. Repeat for 2 rounds.

Beginner:

Death By Push Ups

-1 Push Up at 0:00

-2 Push Ups at 1:00

-3 Push Ups at 2:00

-So on, and so forth until failure. Do only 1 round.

Post total reps to comments!

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15AUG2014

“The journey of one thousand miles, begins with a single step.” -Chinese Proverb

Advanced:

5 Rounds For Time

-400m Run

-20 Mountain Climbers

-10 Burpees

Intermediate:

5 Rounds For Time

-200m Run

-15 Mountain Climbers

-8 Burpees

Beginner:

5 Rounds For Time

-100m Run

-10 Mountain Climbers

-5 Burpees

Post time to comments!

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14AUG2014

REEBOK CROSSFIT FIREPOWER - FireFighter Appreciation Day“Pain is temporary, it may last a second,or a minute, or an hour, or a day, or even an year. But eventually that pain will subside, and something else will take it’s place. Quitting however, that lasts a lifetime.” -US Navy SEALs

Advanced:

20 Minute AMRAP (As many rounds/reps as possible)

-20 Tire Strikes (Alternating Arms)

-20 Air Squats

-20 Push Ups

Intermediate:

15 Minute AMRAP (As many rounds/reps as possible)

-15 Tire Strikes

-15 Air Squats

-15 Push Ups

Beginner:

10 Minute AMRAP (As many rounds/reps as possible)

-10 Tire Strikes

-10 Air Squats

-10 Push Ups

Post total rounds/reps to comments!

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