April 1st 2014

Warm-up:
Normal warm-up:

• 3 Rounds
• 10 Push ups
• 10 Air-squats
• 1 lap around the block
• In addition to normal warm-up do 20 unweighted barbell bench presses

Buy in:
3 sets times 5 reps barbell bench-press

Start with an easy weight and add weight each set
For example: 135x5, 155x5, 165x5

Workout: 

Chipper: Complete all sets of each exercise before moving on to the next

• 50 air squats (or use dumbbells if you want to add difficulty)
• 40 Sit ups
• 30 Push ups
• 20 Lateral raises
• 10 Lat pull-downs 

Pay out:
Cool down at a slow pace on the elliptical for at least 7 minutes

Normal warm up
& 10 overhead press w/unweighted bar

Buy in: 50 push ups
Split these up any way you like

Work out: 11 minutes as many rounds as possible.

10 lunges
15 sit ups
20 air squats
Rest 30 seconds

Pay out: work your arms... do some curls for the girls!

I am traveling today, so this post was made from my phone and will be short. Please excuse any mistakes.

Do normal warm-up.

Workout:

25 sit-ups
50 pushups
100 air squats

Finish with  20 minutes on the elliptical. Try to keep your heart rate above 100 bpm.

Have fun.

5 March 2014

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

Buy in: 10 minutes on the Elliptical at a comfortable setting.  Get your heart rate up and try to keep the RPMs above 30.

Workout: 14 minutes AMRAP (As Many Rounds As Possible)

• 15 Air Squats
• 10 Push ups
• 5 Pullups (modify if needed)
• 1 Lap around the block

Pay out: 3 sets of 20 Flutter kicks.  Rest between sets.

2 March 2014

Warmup - 

      10 Push ups x3

      10 Air Squats x3

      1 lap around the block
     

      Unweighted BB Behind the Neck Press and Stretch - 5 reps
      Shoulder Rotation - 5 reps, rotate as far as you can, in each direction, every rep
      Pullup Bar Swing - 5 reps

      

Demo:

https://www.youtube.com/watch?feature=player_embedded&v=30xq2lkutN0
Buy in: Standing BB Shoulder Press - 15 reps

      Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

  In 10 minutes, do as many quality rounds as you can of:

      DB Lateral Raise - 10 reps
      Cable Row - 10 reps
      DB Thruster - 10 reps
      Double Under - 10 reps

Pay out: Standing BB Shoulder Press - 15 reps

      Same as #1.  Just one set.  Go as heavy as you can.  Lock out at the top of every rep.

25 February 2014

25 February 2014

Warmup

    3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace
• 10 Push Press

#1  Standing BB Shoulder Press

      Start with 3 reps at 55#'s.  Add 10 lbs each set.  Continue doing
      sets of 3 reps until you fail.  Rest between sets.

#2  This is 4 rounds.

      Run 100 meters
      BB Push Press
      DB Lateral Raise
      Toes to Bar
   
      For Round 1 - do 9 reps per exercise.  For Round 2 - do 12 reps per exercise.
      For Round 3 - do 15 reps per exercise.  For Round 4 - do 18 reps per exercise.

      Rest one minute between rounds.  

24 February 2014

Warm up will always include:

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

Buy in: 50 Barbell Push Press, use a comfortable weight.  Be sure to lock out at the top of each rep.

Workout: 3 rounds (Rest 1 minute between laps)

• 10 Push-ups
• 20 Air Squats
• 30 Step ups or Box Jumps
• Run 1 lap

Pay out: Max reps Pull ups (do at least 10 assisted if needed)

Check out this article on the benefits of hydration: http://firefightertoolbox.com/hydration-the-secret-to-living/

21 February 2014

• Warm up will always include

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

around the block 333 meters at a comfortable pace

Buy in: 25 push ups

Workout:

 This is 4 rounds.
      For round 1, just do A.
      For round 2, do A and B.
      For round 3, do A, B, and C.
      For round 4, do A, B, C, and D.
      For round 5, do A, B, C, D, and E.

      A )1 minute on Elliptical
      B)  Air Squats - 10 reps
      C) Push ups 7 reps
      D) Side Stradle Hop -40 reps
     

      Rest one minute between rounds.  

Pay out: 10 minutes on Elliptical.  Try to keep your heart rate above 100

First Workout 18 Feburary 2014

I have been asked by a couple of people in the department to develop a physical fitness plan for them.  I will be posting a new workout every A-shift.  The goal of these workouts is not going to be to make super soldiers and crossfit champions, but rather weight loss, strength, and cardiovascular endurance.  The workouts will not break you and will start out easy and become more challenging as I see gains being made. 

Scaling workouts is always an option, i.e. lighter weights, Pull-up/band assisted Pull-ups, Push-ups/Knee Push-ups.  Don’t be afraid to scale the exercises, the more scaling you do the easier it will be to do the unscaled exercises.  If you have any questions don’t hesitate to email or approach me.

All workouts should last between 30 and 45 minutes.

Good luck,

Cavason

http://www.youtube.com/watch?v=CMm6tDavSXg

Warm up will always include:

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

Buy in: 10 minutes on the Elliptical at a comfortable setting.  Get your heart rate up and try to keep the RPMs above 30.

Studies have shown that a run before you workout temporarily increases your testosterone levels which in turn allows you a more effective and efficient strength training

Workout:

• Inclined DB press:  10 reps, 7 reps, 5 reps, 3 reps

Start with a weight that is comfortable/easy for you and add weight each set there will be 4 total reps

Pay out: Sit ups x30