WOD DEC 5

HOSE DAY:

with a hose pack perform 5 rounds of:

30   12″ box step ups  ( 15 each leg )

15 hose cleans

8 hose shoulder carries   =  8 lengths of the truf

** men use 60lbs/women use 40lbs hose packs **

Firefighter Appreciation Day – Fitness Challenge Results

Firefighter Appreciation Day – Fitness Challenge Results

Click on image to enlarge

Challenge # 1

Challenge # 2

Challenge # 3

If there are any questions or discrepancies that you would like to comment on, please email andrea@firepowertraining.com

We will try our best to ensure the accuracy and clarity of our results.

FireFighter Fitness Challenge – Event Day Info & Video Standards

Final Results: 

For all participants: Read WHAT TO EXPECT details on parking, clothing, weather, etc,

Schedule Overview:

• 8:00am – registration begins
• 8:30am – breakfast/coffee begins (donation required)
• 9:00am – first event
• 10:00am – 2nd event
• 11:20am – 3rd event
• 1:00pm – lunch begins (donation required)
• 1:30pm – prizes

Click here for more on the Firefighter Appreciation Day and Fitness Challenge

If you have questions about the standards, leave a comment on this post and we will get back to you pronto.

Participants to arrive at 8am for registration.  Full briefing for all participants at 8:30am!

Thanks Team FirePower

Some Pictures from the 2009 Event

FirePower CrossFit Foundations Program

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Getting Started: What to do:

1. First, congratulate yourself on you interest in attaining first class of functional fitness.
   Our FirePower family is the most welcoming you’ll find in town. We all work side by side, some fit, some working to get there. No one is left out, no one is left behind!
2. ALL new members must complete out “CROSSFIT FOUNDATIONS” program before joining the regularly scheduled CrossFit classes on the floor. It is vital to learn how to execute the major CrossFit elements/moves properly. The FOUNDATIONS program does just that, kicking your butt straight to your first regular CrossFit class with a group.

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CROSSFIT FOUNDATIONS Program:

• 5 one hour CrossFit personal training sessions (discounted price)
• Remainder of your month of CrossFit Workouts FREE!
• Initial health assessment, goal setting, and nutritional counseling
• A journal to track your workouts and food intake
• Total package value: $440

One Time Cost: $210  + HST

Call or email Kim Turley-Smith to book your sessions today or if you have any further questions: 905-875-4211

WOD – May 14, 2009

Warm-up:

• 3 rounds Cindy
• Dot drill

WOD:

• 90 ft farmers carry
• As many lengths as possible in 18 minutes

Farmer’s Carry: holding weighted plates (45/25).  For every stop or drop, you must complete 10 burpees.

This picture is from the Mississauga Firefighters Calendar for May. Ironic timing with the big public outcry over the swine flu or H1N1. Also since we are doing farmers carries today, I found it somewhat appropriate. Also check out this interesting post below.

The Swine Flu, are we fighting the wrong pandemic?

Post rounds and thoughts to comments

How Is This Different?

CrossFit is a core strength and conditioning program. It is not a specialized fitness program but a deliberate attempt to optimize cardio & respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

CrossFit is the principal strength and conditioning program for many police academies and tactical teams, firefighters, military units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

The CrossFit program was developed to enhance an individual’s competency at all physical tasks. Athletes are trained to perform successfully at multiple, diverse and randomized physical challenges.

CrossFit incorporates cardio conditioning, body-controlled gymnastics and weightlifting to forge the world’s fittest men and women. This approach is consistent with what is practiced in elite training programs associated at major university athletic teams and professional sports. CrossFit brings state-of-the-art coaching techniques to the general public and athlete.

Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts.