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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 11-29-2008, 05:18 PM   #1
Joey Shannon
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crossfit for firemen

I am looking for a good routine for my station. I kinda made up my own to get us started but it has now gotten a little easy I think so I want a challenge but something to work towards. We have a couple of guys that aren't in good a shape that they thought they were so I'm working to helpl them change that.

Any workout routine that some of you could help me come up with would be appreciated!
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Old 11-29-2008, 05:43 PM   #2
Júlíus Magnússon
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Re: crossfit for firemen

There's actually this site (wfs) that posts a daily workout every three out four days. You should try that. Scale down weight/reps/exercises as needed.

Seriously, though, in what way is the mainsite WOD not cutting the mustard?
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Old 11-29-2008, 05:55 PM   #3
Joey Shannon
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Re: crossfit for firemen

Quote:
Originally Posted by Júlíus Magnússon View Post
There's actually this site (wfs) that posts a daily workout every three out four days. You should try that. Scale down weight/reps/exercises as needed.

Seriously, though, in what way is the mainsite WOD not cutting the mustard?
It would definately cut the mustard. I guess I'm wanting to combine the workouts but I'm not sure on how to put it together. Keep in mind we are doing this at the fire station so equipment is limited.

Last edited by Joey Shannon : 11-29-2008 at 05:59 PM. Reason: add on
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Old 11-29-2008, 06:21 PM   #4
Todd Lynch
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Re: crossfit for firemen

Try this:

http://hc2board.8.forumer.com/ (w/f/safe)

Scroll down to "Firehouse Workouts"
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Old 11-29-2008, 06:24 PM   #5
patrick j fleming jr
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Re: crossfit for firemen

It is a snap do the main WOD when possible wear full PPE/on air this will crush anyone, but it is great training. Feel free to PM me we hit the WODs at our station.
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Old 11-29-2008, 06:34 PM   #6
Jared Ray
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Re: crossfit for firemen

Quote:
Originally Posted by Joey Shannon View Post
It would definately cut the mustard. I guess I'm wanting to combine the workouts but I'm not sure on how to put it together. Keep in mind we are doing this at the fire station so equipment is limited.
We use DB's,KB, and Ill bring a barbell and a set of bumpers every once in a while.(easy cause my gym is about .1 mile down the street) We also have an old tire to bang on. Theres a lot you can do with little equipment.Team wods are always good.

Get creative with your surroundings. We have a circuit around the station we run for warm ups and warm downs.

Run around building to 8ft wall that goes around our patio climb up and over wall
-continue running and jumping over any other walls on the way
-bear crawl down side of bldg
-run to scuttle hole climb up 2 ladders to top of roof sprint across roof go down and repeat.

What kind of set up do you have at your station?
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Old 11-30-2008, 11:00 PM   #7
Richard Doughty
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Re: crossfit for firemen

i think you guys should follow the wod
if its good enough for the pro fighters at my gym
i think it should do a firefighter plenty well

if i were you i'd set up a board with the scores for the day and get the guys to try to beat eachother
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Old 11-30-2008, 11:48 PM   #8
Dave Coughlin
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Re: crossfit for firemen

Here's something that I've done whenever I go to a bigger house. It's something all the guys can do at once, and they can keep track of their own times/progress.

Staggered starts (I use 400m run for mine, only because there's an easy-to-measure 200m out and back right by the station)
-400m run/walk with hi-rise hosepack
-10 burpees
-400m run/walk with heavy bag/backpack
-20 KB swings (we use a 30-55# DB)
-100m farmers walk & back
-30 box jumps
-waiters walk
-40 squats
-hose pull/drag
-50 pushups
-400m run
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Old 12-01-2008, 07:45 AM   #9
Joey Shannon
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Question Re: crossfit for firemen

Quote:
Originally Posted by Richard Doughty View Post
i think you guys should follow the wod
if its good enough for the pro fighters at my gym
i think it should do a firefighter plenty well

if i were you i'd set up a board with the scores for the day and get the guys to try to beat eachother
A pro firefighter? I didn't know there were such a thing? What are they like competition firefighters?
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Old 12-01-2008, 07:54 AM   #10
Joey Shannon
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Re: crossfit for firemen

Quote:
Originally Posted by Dave Coughlin View Post
Here's something that I've done whenever I go to a bigger house. It's something all the guys can do at once, and they can keep track of their own times/progress.

Staggered starts (I use 400m run for mine, only because there's an easy-to-measure 200m out and back right by the station)
-400m run/walk with hi-rise hosepack
-10 burpees
-400m run/walk with heavy bag/backpack
-20 KB swings (we use a 30-55# DB)
-100m farmers walk & back
-30 box jumps
-waiters walk
-40 squats
-hose pull/drag
-50 pushups
-400m run
Sounds pretty good. This is what I made up for the start since most of the guys haven't worked out in quite a while.

jump rope 1 min.
25 crunches (25 to front, middle and sides)
25 pushups
25 squats
25 kettlebells with 25 lbs
8 man count bodybuilders min. of 10
25 high knees
hold plank for long as you can
crazy eights with curl and straight bar 25 lbs on each side of curl bar and 10 on straight
6"/wipers/jackknife
25 mountain climbers
jump rope for 1 min.
tire drags down and back in the bay 3 revolutions. (large tire with 50 lb fertilizer inside)
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