The Crossfit Games as blogged by The Sporting News: Blog Games Article 7/24 WOD Warm-up: - "Pressing" snatch balance ( pressing under bar ) -"Heaving" snatch balance (heave & pull under bar ) - Snatch Balance ( a straight pull under bar ) Skill(s): WOD: 5 Rounds Challenge: Sled Pull 135# one length of floor. We are prepping for the combat challenge and more info on signing up will follow.
- Snatch Balance / Transfer Exercises
- 10 Minute Muscle up practice ( I thought Myles had #1 for sure )
- 25 double unders / 10 Burpees
- 10 Thrusters (95#/65#)
- 10 Pull-ups
How do other Firefighters train?
Where and When?
- At our Beverly location. Every Friday night at 6:30pm
What is the cost?
- No registration or financial commitment is required. You just show up with a good attitude & ready to work (& have fun). We are asking for $10 donation with 100% of proceeds to benefit burn units of Shriners Hospital Boston.
What is Firefighter Fridays
- North Shore CrossFIT will offer coached strength and condition classes for firefighters. These training sessions will develop a general fitness consistent with the exhaustive nature of firefighting duties. The relatively short workouts will be properly s
07/27/2009
07/24/2009
Jeff Leonard Firefighter Challenge Champ 1:28:01
Jeff is a firefighter, finished 14th overall @ the Crossfit Games, and this past weekend won the July 18th Fremont, CA Firefighter Challenge with a time of 1:28.81. Notice that the only other sub 1:30 time was by another Crossfit athlete Brandon Cunningham.
Congrats Jeff on a stellar performance and on the Firefighter Challenge win!
Firefighter is Crossfit Games Champion
Mikko Salo is the World's Fittest Man.
Salo is the first European to win the CrossFit Games. The Finnish Firefighter and rescue diver completed eight WODs and emerged victorious from a field of elite international athletes.
07/17/2009
Combat Challenge Aug 22-23 Sat-Sun Haverhill, Massachusetts
Looks like the Combat Challenge is going to happen. Our Friday WODs are going to be worked into a mini-camp of sorts as prep for the Challenge.
Anyone interested drop in next Friday. Workouts will be done w/ gear & air as an option.
7/17 No Escape.
Class for 6:30 7/17 is cancelled. ( I'm unable to find coverage or get the time off work tonight )
Two good options to get some work in on your own :
1) 100 Burpees for time. Just completing this is a challenge itself. Shoot for a sub 10min.
or
2) Deck of Cards
- use a deck of regular playing cards
- choose four exercises one per suit. example diamond=pushup, heart= burpees (of course)
- draw a card & perform reps equal to the # value on the card. Face cards= 10, Ace = 11, Joker= whatever you want (200m sprint ?)
Good Luck !!!!!!!! Have a good weekend & See you next week.
7/10 Blog Gone Bad
Appologies for the blog being behind a bit. Going to update it by Sunday from now on. And post the WODs we are hitting at the Station.
While on that subject I wanted to give a shout to Rogue Fitness. Bill and the Rogue crew got our department a really fair deal on some gear to help make our workouts more productive. It all started w/ a bar and some weights... but w/ help from Rogue it turned out to be much,much more. If you are in the market for Crossfit gear please check them out. Thanks to NSCF for all the help w/ this as well.
Warmup:
Alternating Tabata--> Pullup, Pushup, Broad Jump, Situp
WOD:
AMRAP 20min
200M Run
10 Knees to elbows
10 DB Thrusters
7/3 Happy 4th of July
4th of July Weekend is here. Pretty tough call coming to class tonight on a Friday before the holiday. But, it was a surprisingly good turnout. Here is what went down:
Warmup:
Alternating Tabata Protocol : Pullup, Pushup,Broad Jump, Situp
WOD:
AMRAP (as many rounds possible) in 10 min
10 Pullup
5 Push Jerk 135# Rx
6/26 " We Don't do Abs"
“We don’t do abs,” Coach Glassman exclaimed on a recent CrossFit video clip posted on the CrossFit main site.
CrossFit does not encourage exercises that work the abs in isolation from the rest of the body. Isolating your abs and working them without being conscious of how their development fits into the bigger picture of the way in which your body works together is shortsighted at best.
CrossFit instead focuses on “midline stabilization.”-Maintaining rigidity while engaged in functional movement.
-What it comes down to is stable = strong.
Core strength is not achieved through isolating movements like crunches because they focus on such a small part of the body. They do little to help how a person’s physique works as one. Doing crunch after crunch won’t help improve your ability to punch and kick or run and jump. Nor will it help you lift or move more weight. It might make your abs look pretty, but that’s really where the benefits of isolated ab work ends.
Instead, CrossFit promotes moves such as the overhead squat or the L-sit to build strength through the midline. The overhead squat is a great exercise for this because it engages all components of a person’s physique thereby requiring a tightening of the core to ensure good form. Those with underdeveloped midline stabilization will have difficulty holding the overhead squat and will be wobbly, particularly as they increase the load.
Warmup:Tabata alternating: Broad Jump/ Pullup/ Wall Ball/ Situp
WOD:
5 Rounds
10 Overhead Squats 135# Rx (see image of Firefighter OHS w ladder)
10 Burpees
200M Run (hydrant and back)
Small class tonight. But kind of cool since it was essentially full on private training for them. Great effort boys.
6/19 No Way
Filthy Fifty --> 50 reps each:
- Box Jumps
- Jumping Pullup
- KB Swing
- Knee to Elbow
- Push Press
- Walking Lunge
- Back Extensions
- Wall Ball
- Burpee
- Double Under
Amazing job tonight. This is a beast of a workout.
One of the main principals of a GPP strength and conditioning program like Crossfit is to prepare you physically and mentally for the "unknown and unknowable" situations you may have to deal with. Filthy is one of the so called "named" workouts. The format of 50 is a chipper (think-> wood chipper w/ one branch going in at a time) where there is a list of movements and a rep count for each. The list completed in order and a stopwatch is used to compare results next time the workout is performed.
06/14/2009
6/12
G. doing the 400m Farmers Walk Finisher. He is one of several guys showing up consistently and it is starting to pay off for him. (as seen during WOD tonight)
Warmup: Dynamic followed by agility and some time playing w/ Muscleup progressions
Skills: KB Swing was refined w/ a wall proximity drill to correct our form. Deadlift reviewed w/ weight added to correct movement under ltd. resistance. Form on both is looking really solid.
WOD:
10,9,8,7,6,5,4,3,2,1
Burpee
Box Jump
Kettlebell Swing 53# Rx
Finisher: Tabata Squats
Finisher 2 (again per request) 53# KB Farmers Walk.
Great night w/ another new participant showing up. We provide the gear & coaching. You just show up & try. All proceeds to Shriners Boston. The sooner you start, the sooner you're fit.
Cool article on fitness and the Fire Service: FireFighter Fitness
