Workout Wednesday! 6/24/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up"

Run,row, bike 200 meters

10 Push Ups 

15 Air Squats

"Incipient"

4 Rounds for Time:

200 meter run/row (pick one and stick to it)

15 air squats

10 push ups 

"Growth"

5 rounds for time:

400 meter run/row (pick one and stick to it)

15 air squats

10 push ups

"Fully Involved"

5 Rounds for time:

With weight vest or air pack 

400 meter run/row (pick it stick with it)

15 air squats

10 push ups 

"Post workout"

PVC, Foam Roll, Stretch full body

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday Workout 6/17/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up"
Run,Row,Bike 
400 Meters
10 Air Squats
10 Good Mornings
10 High Leg Kicks (Each Leg)

"Incipient"
10 Rounds for Time Of:
5 Air Squats
5 Push Ups
5 Sit-Ups

"Growth"
15 Rounds for Time Of:
5 Air Squats
5 Push Ups
5 Sit-Ups

"Fully Involved"
20 Rounds for Time Of:
5 Air Squats (holding 1 3/4 hose roll)
5 Push Ups
5 Sit-Ups (holding the 1 3/4 hose roll)


"Post Workout"
PVC, Foam Roll, Stretch full body


Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Wednesday Workout 6/10/15 LIVE from SCFFA Confrence 2015 in Myrtle Beach,SC

SC FIT Team Morning Workout Group on 6/10/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

The view of the beach

"Warm Up" 
Run, Row, Bike 400 meters
 10 Walking Lunges
10 Push Ups 
10 Walking Lunges
10 Push Up 

This workout is a Sprint!!! The goal is to see how quickly you can complete this workout. Keep in mind that you need to make sure your using proper form and technique before you worry about speed. You will get no where if you are injured! 

"Incipient"
For Time :
15-9-6
Walking Lunges (Both legs is one rep)
Crunches
Push Ups ( From a Box, or AB Mat is ok)

"Growth"
For Time:
21-15-9
Walking over head lunges with P.V.C, wood, or metal pipe. (Both Legs are one rep)
Knees to Elbows  
Push Ups

"Fully Invovled"
For Time :
21-15-9
Walking Over Head Lunges with 45lb barbell (Both Legs are one Rep)
Toes to bar
Push Ups 

"Post Workout"
PVC,Foam Roll
Quad and Hamstring Stretch
Arm Stretches

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram

Workout Wednesday 6/3/15

1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular  Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service. Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.

The 1st Due Fit Programs will have three different levels of skill.

Incipient = Beginner Level

Growth = Scaled Level

Fully Involved = Advanced Level. 

So if you are just getting back into the swing of things don't worry, every training program will have a level for your skill set as well as room for improvement. These workouts will require little to no equipment other then things around any fire house. The fit program is to help get you up and moving to better your overall health and endurance to provide a better "YOU" to your family, crew, department , community.
Please feel free to post pictures, results, comments, and questions.

"Highest Expectations 

           are 

Minimum Requirements"

 “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi


Warm Up of:
400 meter Row, Run, Bike
10 Jumping Air Squats
10 Moutain Climbers
10 Forward Arm Circles
10 Backward Arm Circles


"Incipient"
5 Rounds for time of:
400 Meter Row, Run, or Bike
9 Push Ups ( from a box or use of ab mat ok)
12 Mountain Climbers (Left leg and Right Leg equal one rep)
15 Tail Board Step Ups ( or 20"box is OK )

"Growth"
5 Rounds for time of:
400 Meter Row, Run, Bike
9 Push Ups
12 Burpees .
15 Tail Board step ups (Or 24" Box is OK)


"Fully Invovled"
5 Rounds for time with a weighted vest or SCBA on of:
400 Meter Row, Run, Bike
9 Push Ups
12 Burpees
15 Tail Board Step Up ( or 30" Box is OK)

"Cool Down"
Walk 200 meters
Full Body Stretch
Foam or PVC Roll out

Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.

This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.

#noexcuses
#getsome
J.Brahm
 www.1stduefit.com

@1stDueFitness - Twitter

1STDUEFIT - Instagram