Workouts: Day 1 and 2- March, Thursday,Friday, 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 3/9/2016

firehouse lunges

 

Workout Option1 – Day 1  (WFI)

WARM UP

5 x 500m row / 20 pushups

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

115# Deadlift                      mod                  med.               6                                :30/:45

20# Box Step ups            mod                  med.               6                                :30/:45

115# Back Squats              mod                  med.               6                                :30/:45

20# Wallballs                    mod                  med.               6                                :30/:45

 

Workout Option1 – Day 2 (WFI)

WARM UP

Tabata 6 Cycles

Knees to Elbows / Byicycle Crunches

 

ENDURANCE           Intensity      Speed        Sets          R.B.I 

15# Renegade Rows            mod                   med.                 6                 :30/:45

15#  DB Shoulder Press     mod                  med.                 6                  :30/:45

French Curls                           mod                  med.                 6                  :30/:45

Jump Rope                             mod                   med.                 6                  1:00 / :45

 

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

Push Press

5 – 5 – 5 – 5

 

WOD 

12 Min EMOM

1st   4-10  HSPU (Pick a number you can go fast and efficient with)

2nd   3o sec. Sit Ups

“13.2”

10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

6 sets  3 Front Squats (each rep take 4 seconds to bottom position)

 

Skill Practice: 

Thrusters

1 – 1 – 1 – 1 – 1

 

WOD

3 Rounds

400m Run

10 Toes to Bar

20 KB Swings 44#

Post rounds 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

 

 

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

Nutrition

http://www.firehouse.com/article/12174942/firefighter-mental-health-signs-and-symptoms-of-stress

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Workouts: Day 1 and 2- March, Friday, Saturday, 4, 5, 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 3/4/2016

gopro ladder

 

Workout Option1 – Day 1  (WFI)

WARM UP

1.5 mile run

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Bench Press                  mod                 med.             5           6-8          1:00

Shoulder Press             mod                 med.             5           6-8          1:00

Front Squat                   mod                 med              5           6-8          1:00

 

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

Jump Rope

6 x 50 singles or Double Unders

 

ENDURANCE           Intensity      Speed        Sets          R.B.I 

Box Jumps                          high              fast               8                :20/:10

Mt. Climbers                       high              fast               8                :20/:10

Lat Pulldowns                     high              fast               8                :20/:10

Plank                                                                                8                  :20/:10

Post totals to comments.

 

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

4 Deadlifts 135# / 4 One Arm DB Snatch 40#

 

Skill Practice/Strength

Squat Clean

5 – 5 – 5 – 5 – 5

 

WOD 

12 Min. AMRAP

25 Double Unders

15 Jumping Squats

5  Ring Dips/Bar Dips

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

10 min. EMOM

5 Burpees

 

Skill Practice: 

Shoulder Press

5 – 5 – 5 – 5 – 5

 

WOD

3 Rounds Running Clock

1 Min. Kettle Swings

1 Min. Box Jumps

1 Min. Push-ups

1 Min.  Overhead Walking Lunges 45/25

1 Min. Row for Cal

1 Min Rest

Post rounds completed and weights used to comments.

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

TRX

 

Sprinter’s Start

2-3 sets x 15

Hamstring Curls

2-3 sets x 15

Deltoid Raise

2-3 sets x 15

Deltoid Fly

2-3 sets x 15

 

 

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

Mobility

 

 

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

Nutrition

http://www.paleoplan.com/2011/04-27/phytates/?utm_content=buffer3d69e&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

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Workouts: Day 1 and 2- February, Saturday, Sunday, 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 2/27/2016

easy crossfit

Workout Option1 – Day 1  (WFI)

WARM UP

EMOM 12 min.

4 Clean and Jerk (Med Ball, Barbell, moderate weight)

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Deadlift                                high                 slow                 5               5                1:45

25# Overhead Lunge      mod                 med.                5               8-10         1:45

DB Incline Bench              mod                 med                 5               8-10         1:45

 

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

5 Frog Jumps / 5 Jumping Split Lunges

 

ENDURANCE           Intensity      Speed        Sets          R.B.I 

 

Bar facing Burpee                  high                   fast                  8                  :20/:10

Flutter Kicks                            high                   fast                  8                  :20/:10

Bosu Squats                             high                   fast                  8                  :20/:10

Plank                                                                                                8                     :20/:10

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Frog Jumps / 5 Jumping Split Lunges

Skill Practice/Strength

Clean and Jerk

5 – 5 – 5 – 5 – 5

 

WOD 

“16.1”

20 Min AMRAP
25 ft. Overhead Walking Lunge (95#/65#)
8 Bar Facing Burpees
25 ft. Overhead Walking Lunge (95#/65#)
8 chest-to-bar pull-ups

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

200m Row, 200m Run x 4

 

Skill Practice: 

Deadlift

5 – 5 – 5 – 5 – 5

 

WOD

50 Double Unders (100 singles)

3o Calorie Row

30 KB Swings

50 Double Unders

30 Calorie Row

30 KB Swings

50 Double Unders (100 singles)

Post rounds completed and weights used to comments.

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

TRX

 

Sprinter’s Start

2-3 sets x 15

Hamstring Curls

2-3 sets x 15

Deltoid Raise

2-3 sets x 15

Deltoid Fly

2-3 sets x 15

 

 

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

Mobility

 

 

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

Nutrition

paleo_logo_60

http://paleoaholic.com/paleo/paleo-banana-pancakes/

Leave a comment

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Workouts: Day 1 and 2- February, Tuesday, Wednesday, 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 2/9/2016

turnout wide grip

Workout Option1 – Day 1  (WFI)

WARM UP

EMOM 12 min.

5 Buprees / 5 Knees to Elbows

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Back Squat                          high                 slow                 5               5                1:45

Bench Press                        high                 slow                 5               5                1:45

Lat. Pulldown                    high                  slow                5               5                 1:45

 

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

5 Frog Jumps

 

ENDURANCE            Intensity      Speed        Reps 

 

Burpee to Stand                     high                   fast                :20/:10

KB Swings                                 high                   fast                :20/:10

DB Lunge to Overhead         high                   fast                :20/:10

Plank                                                                                               :20

 

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Frog Jumps

Skill Practice/Strength

Front Squat

5 – 5 – 5 – 5 – 5

 

WOD 

“11.5”

20 MIN AMRAP

5 Power Cleans 155/103

10 Toes 2 Bar

15 Wallballs

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

9 Min EMOM

1st – 30 sec Row

2nd – 30 Sec DU/Singles

3rd – 30 Sec Handstand Hold

 

Skill Practice: 

Hang Clean

5 – 5 – 5 – 5 – 5

 

WOD

30-20-10

Shoulder to Overhead

Box Jumps

Post rounds 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

 

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

Nutrition

http://www.foodmatters.tv/content/the-ingredient-causing-us-to-eat-more-and-become-unwell

Leave a comment

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Workouts: Day 1 and 2- January, Wednesday, Thursday, 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 2/3/2016

turnout tire

Workout Option1 – Day 1  (WFI)

WARM UP

Mt. Climbers

8 Cycles – :20 sec. work / :10 sec. rest

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

DB Incline Press               mod.                 mod.               8              10             :45

Bosu Squats                       mod.                 mod.               8              10             :45

Curl to Overhead             mod.                 mod.               8              10             :45

 

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

3 Hang Cleans / 3 Box Jumps

 

ENDURANCE           Intensity      Speed        Sets      Reps     R.B.I 

 

Split Lunges                             mod.               fast                   8                                :20/:10

Low Box Lateral Run           mod.               fast                   8                                :20/:10

Plank 1 Arm DB Row            mod.               fast                   8                                :20/:10

 

 

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12minutes

3 Hang Cleans / 3 Box Jumps

 

Skill Practice/Strength

Front Squat

4 – 4 – 4 – 4 – 4

 

WOD 

5 rounds for reps of:
1 minute  Deadlifts
1 minute of Push-Ups
1 minute Knees-to-Elbows

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Mt. Climbers

8 Cycles – :20 sec. work / :10 sec. rest

 

Skill Practice: 

Weighted Pullups

4 – 4 – 4 – 4 – 4

 

WOD

21-15-9
Deadlifts
Strict ring dips or Bar Dips

Post rounds completed and weights used to comments.

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

TRX

 

Suspended Pendulum

2-3 sets x 15

Suspended Oblique Crunch

2-3 sets x 15

Hip Press

2-3 sets x 15

Hamstring Bicycle

2-3 sets x 15

 

 

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

Mobility

 

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

Nutrition

Go to Health.com.com

http://www.health.com/health/gallery/0,,20818045_12,00.html?xid=socialflow_facebook_health

 

Leave a comment

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Workouts: Day 1 and 2- January, Thursday, Friday, 28, 29, 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 1/28/2016

Give your best

Workout Option1 – Day 1  (WFI)

WARM UP

Mt. Climbers

8 Cycles – :20 sec. work / :10 sec. rest

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

SDHP                                    mod.                 mod.               8              10             :45

Lat Pulldowns                   mod.                 mod.               8              10             :45

Deadlinft                             mod.                 mod.               8              10             :45

 

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

20 Double Unders (single jump rope)

 

ENDURANCE            Intensity      Speed        Reps 

** IN FULL TURNOUTS, BREATHING AIR **

** REPEAT SETS UNTIL YOU REACH 500psi REMAINING **

** SIT DOWN, BREATHE NORMALLY, CALL FOR MAYDAY **

** PER SRFD S.O.P. **

Air Squats                                 mod.                  med.              20

Shoulder Press  45#             mod.                  med.              20

Farmer Carry  50#                mod.                  med.              20

Plank                                                                                               :20

 

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Buprees / 5 Knees to Elbows

 

Skill Practice/Strength

Deadlift

4 – 4 – 4 – 4 – 4

 

WOD 

“13.2”

10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x .25  mile run

 

Skill Practice: 

Push Press

4 – 4 – 4 – 4 – 4

 

WOD

Max 20 Rep Back Squat

Rest 5 Min

Running Clock

4 Min AMRAP Burpee’s to Stand

3 Min AMRAP Toes 2 Bar

2 Min AMRAP Burpee’s to Stand

1 Min AMRAP Toes 2 Bar

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

 

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

Nutrition

OLYMPUS DIGITAL CAMERA

Smoked Salmon With Fresh Vegetables

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Workouts: Day 1 and 2- January, Saturday, Sunday, 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 1/16/2016

image

 

Workout Option1 – Day 1  (WFI)

WARM UP

Mt. Climbers

8 Cycles – :20 sec. work / :10 sec. rest

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Bench Press                        mod.                 mod.               6              10             :45

Upright Row                      mod.                 mod.               6              10             :45

Back Squat                          mod.                 mod.               6              10             :45

 

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

20 Double Unders (single jump rope)

 

ENDURANCE            Intensity      Speed       Sets      R.B.I 

Burpees                                     high                    fast                 8           :20/:10

Bosu Ball Squats                    high                    fast                8           :20/:10

Knees to Elbows                    high                      fast               8           :20/:10

 

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Buprees / 5 Knees to Elbows

 

Skill Practice/Strength

Front Squat

4 – 4 – 4 – 4 – 4

 

WOD 

16 Min EMOM

1st    40 Row for Cal.

2nd  40 Sec Wallball

3rd   40 Sec Double Unders (singles)

4th   40 Sec Ring Dips (bar dips)

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x .25  mile run

 

Skill Practice: 

Deadlift

4 – 4 – 4 – 4 – 4

 

WOD

 

Tabata 8 Cycles (:20 work/:10 rest)

Air Squats

Mt. Climbers

Deadlift (75#)

Situps

Post rounds completed and weights used to comments.

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

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

 

 

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

Mobility

 

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

Nutrition

TRX-LOGO-Yellow-1

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Workouts: Day 1 and 2- January, Monday, Tuesday, 4, 5, 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 1/4/2016

Truck work

 

Workout Option1 – Day 1  (WFI)

WARM UP

Burpees

8 Cycles – :20 sec. work / :10 sec. rest

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Deadlift                                high                  slow                5              5-7            1:15 min.

Squat Clean                        high                  slow                5              5-7            1:15 min.

Push Jerk                            high                  slow                5              5-7             1:15 min.

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

5 Box Jumps / 5 Push Ups

 

ENDURANCE            Intensity      Speed       Sets      R.B.I 

Sprint 10m                               high                    fast                 8           :20/:10

Mt. Climber                             high                     fast                8           :20/:10

Jump Rope                              high                      fast               8           :20/:10

 

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Box Jumps / 5 Burpees

 

Skill Practice/Strength

Full Clean

2 – 2 – 2 – 2- 2 – 2

 

WOD 

7 Min Ladder

1,2,3,4,5,6,7,8,9, etc.

Thrusters 115/75

Pull-ups (scale to kip/light band/ring row)

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x .25  mile run

 

Skill Practice: 

Front Rack Box Step Ups

3 – 4 – 5 – 6 – 7 – 8

 

WOD

14 Min AMRAP

21 Kettle Swings

15 Cal ROW

9   Handstand Push-ups

Post rounds completed and weights used to comments.

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

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

 

 

 

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

Mobility

 

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

Nutrition

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Workouts: Day 1 and 2- December, Tuesday, Wednesday, 29, 30, 2015

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 12/29/2015

black and white and smoke

 

Workout Option1 – Day 1  (WFI)

WARM UP

Tabata Jump Rope

8 Cycles – :20 sec. work / :10 sec. rest

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Shoulder Press                 mod.                 med.               6              8-10           1 min.

Back Squat                          mod.                 med.               6             8-10            1 min.

KB Swings                           mod.                 med.               6              8-10           1 min.

Knees to Elbows               mod.                 med.               6              8-10           1 min.

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

5 Burpees

 

ENDURANCE            Intensity      Speed       Sets      R.B.I 

Row                                           high                     fast                 6           250m

Box Jumps                             high                      fast                 8           :30/10

Bosu Squats                          high                      fast                 8           :30/10

 

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Burpees

 

Skill Practice/Strength

Back Squat

5 – 5 – 3 – 3- 2 – 2

 

WOD 

23 minute AMRAP
9 Pull-ups
15 Power cleans, 135#
21 Squats
400 m. run with a 45-lb. plate

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x 10m Sprint

 

Skill Practice: 

Behind the neck Jerks

3 – 3 – 3 – 3 – 3

 

WOD

5 rounds of:
1 min. dumbbell deadlifts
1 min. push-ups

Post rounds 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

 

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

Nutrition

11201833_911342635586915_485668829778492355_n

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Workouts: Day 1 and 2- December, Wednesday, Thursday, 23, 24 2015

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 12/23/2015

tire flip ff

 

Workout Option1 – Day 1  (WFI)

WARM UP

4 x 400m run (minute rest in between)

 

STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Deadlift                           mod.              med.             8            10           :45

Bent Over Row Bar       mod.              med.             8            10           :45

OH Press Alt. Arms       mod.              med.             8            10           :45

KB Squat                          mod.             mod               8            10            :45

 

ENDURANCE         Intensity      Speed       Sets      R.B.I 

Frog Jumps                                             fast               8          :20/:10

Plank                                                                              8           :20/:10

Flutter Kicks                                            fast               8           :20/:10

Jump Rope (singles/doubles)              fast               8           :20/:10

 

 

Workout Option1 – Day 2 (WFI)

WARM UP

EMOM 12minutes

5 Burpees

 

STRENGTH           Intensity      Speed        Sets      Reps    R.B.I 

Pullups                            mod.              mod.             8              5           :45

DB Bench Press             mod.              slow              8              10         :45

1 arm

Man Makers                    mod.              mod.             8              10         :45

 

ENDURANCE            Intensity      Speed       Sets      R.B.I 

Row                                       high                fast             8           :30/10

Knees to Elbows                  high                fast             6           :30/10

Box Jumps                            high                fast             8           :30/10

 

Post totals to comments.

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

Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Burpees

 

Skill Practice/Strength

Push Press

5 – 5 – 3 – 3- 2 – 2

 

WOD 

12 Min AMRAP

18 Barbell Back Squats 45#

12 Games Pushup’s

8   Pull-ups

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x 10m Sprint

 

Skill Practice: 

Front Squat

3 – 3 – 3 – 3 – 3

 

WOD

“Fight Gone Bad”

3 Rounds Running Clock

1 Min Wallballs 20/14

1 Min Sumo Deadlift Hi-pull 75/55

1 Min Box Jumps 20′

1 Min Push Press 75/55

1 Min Row for Cal

1 Min Rest

Post rounds completed and weights used to comments.

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

TRX

 

Sprinter’s Start

3 x 10

Hamstring Curls

3 X 10

Deltoid Raise

3 x 10

“T” Deltoid Fly

3 x 10

 

 

 

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

Mobility

 

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

Nutrition

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