Author Archives: woody142

Workouts: Day 1 and 2- June, Wednesday 1, Thursday 2, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 6/1/2016

IMG_5803

 

Workout Option1 – Day 1  (WFI)

WARM UP

3 Rounds

400m Run

10 – pushups, air squats, situps, burpees

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I. 

Incline Press                       mod.                med.                6              8-10            :45

Bench Press                        mod.                med.                6              8-10            :45

Bent Over Row                  mod.                med.                6              8-10            :45

 

Workout Option1 – Day 2 (WFI)

WARM UP

6 x 10 Double Unders (attempts)

 

STRENGTH                      Intensity      Speed        Sets      Reps     R.B.I.

10m Sprint                                         fast                  med.                8              8-10         :20/:10

Air Squats                                           fast                  med.                8              8-10         :20/:10

Mt. Climbers                                     fast                  med.                8              8-10         :20/:10

DB Curls                                              fast                  med.                8              8-10         :20/:10

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

 

Warm Up

10 EMOM

5 Burpees

5 Situps

 

Skill Practice/Strength

Hang Clean

3 – 3 – 3 – 3 – 3 – 3

 

WOD 

20 Min. AMRAP

5 Ring Rows

10 Bar Dips

15 Back Squats @ 95#

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata  –  Double Unders (attempts)

 

Skill Practice: 

Back Squat

3 – 3 – 3 – 3 – 3 – 3

 

WOD

7 Rounds

11 Body Weight Deadlifts

250m Row

Post rounds/reps completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Suspended Lunge

2-3 sets x 15

 

Single Leg Squat

2-3 sets x 15

Low Deltoid Fly

2-3 sets x 15

Standing Back Extension

2-3 sets x 15

 

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

 http://www.eattoperform.com/2015/12/05/two-week-mini-cut-paul-nobles/

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Workouts: Day 1 and 2- May, Saturday 21, Sunday 22, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 5/20/2016

european tire flip

 

Workout Option1 – Day 1  (WFI)

WARM UP

3 Rounds

400m Run

10 – pushups, air squats, situps, burpees

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I. 

Back Squat                           mod.                med.                6              8-10            :45

Lat Pulldown                      mod.                med.                6              8-10            :45

Curl to Overhead              mod.                med.                6              8-10            :45

 

Workout Option1 – Day 2 (WFI)

WARM UP

6 x 10 Burpees

STRENGTH                      Intensity      Speed        Sets      Reps     R.B.I.

Box Jumps                                          fast                  med.                8              8-10         :20/:10

Sit Ups                                                 fast                  med.                8              8-10         :20/:10

Jump Rope                                        fast                  med.                8              8-10         :20/:10

DB Deadlift                                        fast                  med.                8              8-10         :20/:10

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

 

10 EMOM

5 Burpees

5 Situps

 

Skill Practice/Strength

Shoulder Press

3 – 3 – 3 – 3 – 3 – 3

 

WOD 

 

10 Min. AMRAP

5 Shoulder Press @ 75#

10 Deadlift @ 75#

15 Box Jumps, 20″

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata  –  Double Unders (attempts)

 

Skill Practice: 

Back Squat

3 – 3 – 3 – 3 – 3 – 3

 

WOD

 

2 Rounds

30  Wallballs @ 20#

30  SDHP @ 75#

30 Box Jumps, 20″

30 Push Press @ 75#

Row 30 Calories

30 Push Ups

10 Back Squats @ 135#

Post rounds/reps completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Sprinter’s Start

2-3 sets x 15

 

Hamstring Curls

2-3 sets x 15

“Y” Deltoid Raise

2-3 sets x 15

“T” Deltoid Fly

2-3 sets x 15

 

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

CrossFit Impulse

The Zone Diet Explained

The Zone Diet Explained

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Workouts: Day 1 and 2- May, Monday 9, Tuesday 10, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 5/9/2016

801 Tupper

 

Workout Option1 – Day 1  (WFI)

WARM UP

3 Rounds

10 – pushups, air squats, situps, burpees

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I. 

Bench Press                        mod.                med.                6              8-10            :45

Shoulder Press                  mod.                med.                6              8-10            :45

Wallballs                              mod.                med.                6              8-10            :45

OH Lunges                           mod.                med.                6              8-10            :45

 

Workout Option1 – Day 2 (WFI)

WARM UP

6 x 10 Burpees

STRENGTH                      Intensity      Speed        Sets      Reps     R.B.I.

4 count bicycle crunch                   fast                  med.                8              8-10         :20/:10

Box Jumps                                          fast                  med.                8              8-10         :20/:10

10m Sprints                                       fast                  med.                8              8-10         :20/:10

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

400m Run x 2

Tabata  6 cycles, :20/10

Air Squats

 

Skill Practice/Strength

Front Squat

3 – 3 – 3 – 3 – 3 – 3

 

WOD 

 

1,000m Row

100 Push Ups

750m Row

75 Push Ups

500m Row

50 Push Ups

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata  –  Double Unders (attempts)

 

Skill Practice: 

Cleans

3 – 3 – 3 – 3 – 3 – 3

 

WOD

 

1,200m Run

75 Pullups

800m Run

50 Pullups

400m Run

25 Pullups

 

Post rounds/reps completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Single Leg Chest Press

2-3 sets x 15

Elevated Back Row

2-3 sets x 15

High Bicep Curl

2-3 sets x 15

Tricep Press

2-3 sets x 15

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

 

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

FRFITNESS BLOG HEADER

Firefighter Fitness- Do this to REDUCE Injuries…

Leave a comment

Filed under WOD's

Workouts: Day 1 and 2- May, Tuesday 3, Wednesday 4, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 5/3/2016

Church fire

 

Workout Option1 – Day 1  (WFI)

WARM UP

3 Rounds

10 – pushups, air squats, situps, burpees

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I. 

Deadlift                                high                   slow                6                 5             1:45

Weighted Pullup              high                   slow                6                 5             1:45

Thrusters                            high                   slow                6                 5             1:45

DB Rows                                high                   slow                6                 5             1:45

 

Workout Option1 – Day 2 (WFI)

WARM UP

6 x 10 Burpees

 

400m Run

50 Pullups

400m Run

100 Squats

400m Run

100 Push ups

400m Run

100 Situps

400m Run

50 Burpees

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

400m Run x 2

Max Effort Situps

Max Effort Pushups

 

Skill Practice/Strength

Push Jerk

3 – 3 – 3 – 3 – 3 – 3

 

WOD 

10min. AMRAP

50 Double Unders (100 Singles)

10 Back Squats @ 95#

 

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata  –  Double Unders (attempts)

 

Skill Practice: 

Cleans

3 – 3 – 3 – 3 – 3 – 3

 

WOD

12 min. AMRAP

15 KB Swings

15 Burpees to Stand

Post rounds/reps completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Single Leg Chest Press

2-3 sets x 15

Elevated Back Row

2-3 sets x 15

High Bicep Curl

2-3 sets x 15

Tricep Press

2-3 sets x 15

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

FRFITNESS BLOG HEADER

Firefighter Fitness- Do this to REDUCE Injuries…

Leave a comment

Filed under WOD's

Workouts: Day 1 and 2- April, Wednesday, Thursday, 27, 28, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 4/27/2016

FF Tire Flip

 

Workout Option1 – Day 1  (WFI)

WARM UP

4 x 400m Run

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I. 

Shoulder Press                  high                   slow                6                 5             1:45

Back Squat                           high                   slow                6                 5             1:45

DB Rows                               mod.                med.               6                 5                 :45

DB Walking Lunge            mod.                med.               6                 5                 :45

 

Workout Option1 – Day 2 (WFI)

WARM UP

4 x 10 Burpees

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I.

Jump Rope                          mod.                fast                 8                          :30work/:20rest

Knees to Elbows                mod.                fast                 8                          :30work/:20rest

Mt. Climbers                       mod.                fast                 8                          :30work/:20rest

Push Ups                              mod.                fast                 8                          :30work/:20rest

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

400m Run x 2

Max Effort Situps

Max Effort Pushups

 

Skill Practice/Strength

Deadlift  –   135lbs.

6 – 6 – 6 – 6 – 6

 

WOD 

“Rankel”

20min. AMRAP

6 Deadlifts @ 225lbs/185lbs

7 Burpee Pullups

10 KB Swings @ 44lbs

200m Run

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata  –  Double Unders (attempts)

 

Skill Practice: 

Back Squat

3 – 3 – 3 – 3 – 3 – 3

 

WOD

4  4min. Rounds of:

15 Wallballs @ 20lbs.

30 Med Ball Cleans @ 20lbs.

Row 250m

Rest 3minutes between rounds

Post rounds/reps completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Single Leg Chest Press

2-3 sets x 15

Elevated Back Row

2-3 sets x 15

High Bicep Curl

2-3 sets x 15

Tricep Press

2-3 sets x 15

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

FRFITNESS BLOG HEADER

Firefighter Fitness- Do this to REDUCE Injuries…

Leave a comment

Filed under WOD's

Workouts: Day 1 and 2- April, Friday, Saturday, 15, 16, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 4/15/2016

Healdsburg Fire #5

 

Workout Option1 – Day 1  (WFI)

WARM UP

2 x 25  Double Unders

 

STRENGTH           Intensity      Speed        Sets      Reps     Work/Rest 

Incline DB Press                mod                  slow                                                    :30:45

Renegade Rows                 mod                  slow                                                    :30:45

Reverse Curl Press           mod                  slow                                                    :30:45

Lat Pulldowns                     mod                  slow                                                    :30:45

 

Workout Option1 – Day 2 (WFI)

WARM UP

4 x 400m run

 

ENDURANCE           Intensity      Speed        Sets      Reps      

Burpees                                    high                   fast                              21-15-9-15-21

Situps                                        high                   fast                              21-15-9-15-21

Wallballs                                  high                   fast                              21-15-9-15-21

4 ct. Flutter Kicks                 high                   fast                              21-15-9-15-21

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

400m Run x 2

10 Knees to Elbows / 10 Light Deadlifts

 

Skill Practice/Strength

Stiff Legged Deadlifts

5 – 5 – 5 – 5 – 5

 

 

WOD 

“Elizabeth”

21 – 15 – 9

Clean, 135#

Ring Dips (bar dips)

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

1 mile run for time

 

Skill Practice: 

 

 

 

WOD

“Barabara”

5 Rounds

20 Pullups

30 Pushups

40 Situps

50 Squats

3 min. rest between rounds

Post rounds completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Suspended Pendulum

2-3 sets x 15

Suspended Oblique Crunch

2-3 sets x 15

Single Leg Chest Press

2-3 sets x 15

Elevated Back Row

2-3 sets x 15

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

http://www.theboxmag.com/article/nutrient-timing-for-optimal-performance-9616

2 Comments

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Workouts: Day 1 and 2- April, Saturday, Sunday, 9, 10, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 4/9/2016

ff tire chick

 

Workout Option1 – Day 1  (WFI)

WARM UP

2 x 3minute jump rope

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Back Squat                          mod                  med.               5                 5               :60

Shoulder Press                  mod                  med.               5                 5               :60

Weighted Pullups             mod                  med.               5                 5                :60

Deadlift                                 mod                   med.               5                 5               :60

 

Workout Option1 – Day 2 (WFI)

WARM UP

 

2 x 400m run / 25 Burpees

ENDURANCE           Intensity      Speed        Sets      Reps     R.B.I 

400m Run                              high                   fast

Situps                                        high                   fast                                     25

Squats                                       high                   fast                                     25

Pushups                                   high                   fast                                     25

800m Run                              high                   fast

Situps                                        high                   fast                                     50

Squats                                       high                   fast                                     50

Pushups                                   high                   fast                                     50

 

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

400m Run x 2

10 Knees to Elbows / 10 Jumping Squats

 

Skill Practice/Strength

Shoulder Press

5 – 5 – 5 – 5 – 5

 

 

WOD 

 

“11,2”

15 min. AMRAP

9 Deadlifts, 155#

12 Pushups

15 Box Jumps

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

8 min. EMOM

10 mt. climbers/ 5 Knees to Elbows

 

Skill Practice: 

 

Deadlifts

5 – 5 – 5 – 5 – 5

 

WOD

 

 

400 m Row

25 DB Thrusters, 45#

25 Pullups

800m Row

15 DB Thrusters, 45#

15 Pullups

1200m Row

5 DB Thrusters, 45#

5 Pullups

Post rounds completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Suspended Pendulum

2-3 sets x 15

Suspended Oblique Crunch

2-3 sets x 15

Single Leg Chest Press

2-3 sets x 15

Elevated Back Row

2-3 sets x 15

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

Paleo Newbie

http://www.paleonewbie.com/easy-paleo-mexican-layered-dip-recipe

Leave a comment

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Workouts: Day 1 and 2- April, Sunday, Monday, 3, 4, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 4/3/2016

T. Gallagher

 

Workout Option1 – Day 1  (WFI)

WARM UP

2 x 3minute run / 25 Burpees

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

45# Incline DB Press      mod                  med.               6                 12             :60

Pullups                                 mod                  med.               6                 10             :60

20# DB Military Press   mod                  med.               6                 12             :60

10# Man Makers              mod                  med.               6                 5             :60

 

Workout Option1 – Day 2 (WFI)

WARM UP

 

2 x 400m run / 25 Burpees

ENDURANCE           Intensity      Speed        Sets      Reps     R.B.I 

250m Row                              high                   fast                 5                                   :30

Flutter Kicks                          high                   fast                 5                  25             :30

Situps                                        high                   fast                 5                 25             :30

1 min. jump rope                  high                   fast                 5                                   :30

:30 Plank                                 high                   fast                 5                                   :30

 

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

400m Run x 2

10 Knees to Elbows / 10 Jumping Squats

 

Skill Practice/Strength

 

Push Press

5 – 5 – 5 – 5 – 5

WOD 

“WOELHKE”

3 Rounds each for time

4 Push Jerks 135#

5 Front Squats 135#

6 Power Cleans 135#

40 Pullups

50 Pushups

60 Situps

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

8 min. EMOM

10 mt. climbers/ 5 Knees to Elbows

 

Skill Practice: 

 

Front Squats

5 – 5 – 5 – 5 – 5

 

WOD

 

“16.5”

21 – 18 – 15 – 12 – 9 – 6 – 3

Thrusters, 95#

Bar Facing Burpees

Post rounds completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Suspended Pendulum

2-3 sets x 15

Suspended Oblique Crunch

2-3 sets x 15

Single Leg Chest Press

2-3 sets x 15

Elevated Back Row

2-3 sets x 15

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

Fully Involved

http://mark-vonappen.blogspot.com/2014/01/history.html

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Filed under WOD's

Workouts: Day 1 and 2- March, Tuesday, Wednesday, 22, 23, 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 3/22/2016

turnout boots

 

Workout Option1 – Day 1  (WFI)

WARM UP

1 Mile Run

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

45# Incline DB Press      mod                  med.               6                 10             :45

Inverted Rows                   mod                  med.               6                 10             :45

15# Shoulder Press         high                   fast                 6                 15              :30

Push Ups                             high                   fast                 6                 10             :30

 

Workout Option1 – Day 2 (WFI)

WARM UP

Tabata 6 Cycles

Knees to Elbows / Byicycle Crunches

 

ENDURANCE           Intensity      Speed        Sets      Reps     R.B.I 

Burpees                                    high                   fast                 8                 10            :45

Wallball                                    high                   fast                 8                 10            :45

Run 400m                               high                   fast                 8                 10            :60

Air Squats                                high                   fast                 8                 10            :45

 

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

400m Run x 2

10 Knees to Elbows / 10 Air Squats

 

Skill Practice/Strength

Clean and Jerk

5 – 5 – 5 – 5 – 5

 

WOD 

“Chelsea”

Each minute on the minute for 30 minutes until you can’t complete in 1 minute.

 

5 Pullups

10 Push Ups

15 Squats

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

8 min. EMOM

10 mt. climbers/ 5 Knees to Elbows

 

Skill Practice: 

Bent Over Rows

5 – 5 – 5 – 5 – 5

 

WOD

 

“Megan”

21 – 15 – 9

Burpees

KB Swings 44#

Double Unders

Post rounds completed and weights used to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

TRX

 

Suspended Crunch

2-3 sets x 15

Body Saw

2-3 sets x 15

Hip Press

2-3 sets x 15

Hamstring Bicycle

2-3 sets x 15

 

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Mobility

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Health/Nutrition

Fully Involved

http://mark-vonappen.blogspot.com/2013/12/rogues.html?m=0

1 Comment

Filed under WOD's

Workouts: Day 1 and 2- March, Wednesday, Thursday, 16, 17 , 2016

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 3/16/2016

Monte Verde #1

 

Workout Option1 – Day 1  (WFI)

WARM UP

5 x 500m row / 20 pushups

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

15# ManMakers               mod                  med.               6                 5               :30/:45

40# Incline db press      mod                  med.               6                 8               :30/:45

50# Curl to Press            mod                  med.               6                 8               :30/:45

Pullups                                mod                  med.               6                 8               :30/:45

 

Workout Option1 – Day 2 (WFI)

WARM UP

Tabata 6 Cycles

Knees to Elbows / Byicycle Crunches

 

ENDURANCE           Intensity      Speed        Sets          R.B.I 

Situps                                        high                   fast                 8                  :20/:10

Bench ball toss                      high                   fast                 8                  :20/:10

Mt. Climbers                          high                   fast                 8                  :20/:10

Wall Sits                                   high                   fast                 8                  :20/:10

 

 

Post totals to comments.

 

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Workout Option 2 – Day 1

Warm Up

 

10 EMOM

10 Du’s (or attempts) / 5 Toes to Bar

 

Skill Practice/Strength

Back Squat

1 – 1 – 1 – 1 – 1 – 1 – 1

 

WOD 

 

For Time

1 Round of:

30 Hang Power Cleans, 115/95#

15  Bar Dips

15  Pullups

then, 2 Rounds of:

20 Hang Power Cleans, 115/95#

10  Bar Dips

10  Pullups

then, 3 Rounds of:

10 Hang Power Cleans, 115/95#

5  Bar Dips

5  Pullups

 

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

10 min. EMOM

10 mt. climbers/ 5 Knees to Elbows

 

Skill Practice: 

Deadlift

1 – 1 – 1 – 1 – 1

 

WOD

For Time

1 Round of:

100 Double Unders

50  Squats

25  Push Press, 95/65#

then, 2 Rounds of:

60 Double Unders

30  Squats

15  Push Press, 95/65#

then, 3 Rounds of:

40 Double Unders

20  Squats

10  Push Press, 95/65#

 

Post rounds completed and weights used to comments.

 

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TRX

 

High Torso Rotation

2-3 sets x 15

Side Plank w/ Floor Taps

2-3 sets x 15

Suspended Incline Press

2-3 sets x 15

Atomic Push Up

2-3 sets x 15

 

 

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Mobility

 

 

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Health/Nutrition

Fully Involved

http://mark-vonappen.blogspot.com/2014/01/treat-people-right.html?m=0

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