Workout Wednesday 3/25/15

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"


"Warm Up"
Run,Row 400 meters
4 point squats stretches
high kicks 10 each leg
5 push ups
10 Fludder Kicks
Arm Circles Forward/Back 20 each direction.


"Incipient"
6 rounds

8-7-6-5-4-3-2-1x reps

Burpees

Wall Walks   Example Video   

Box jumps/step ups (24 inch)

"Growth"
8 rounds

10-9-8-7-6-5-4-3-2-1x reps

Burpee pull-ups (can jump up to bar to help with pull up)

Wall Walks   Example Video   

Box jumps/step ups (24 inch)

"Fully Involved"
10 rounds

10-9-8-7-6-5-4-3-2-1x reps

Burpee pull-ups

Handstand push-ups

Box jumps (24 inch)

"Cool Down"

Walk 400 meters

Roll whole body with PVC, Foam Roller. Lax Ball 
Stretch and mobilize.


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! 3/18/15 St. Pattys Style

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"


"Warm Up"
Run, Row, Bike 400 meters
3 Rounds OF:
5 Spider-mans
5 jumping jacks 
25 yards of High Knees 
25 yards of Butt Kicks 

"50 Yard FUN"                                                                                                                  

Go 50 yards do the 3 exercises then 50 yards back, do the  

Exercises so on till you complete 6 rounds.

Down and back is 1 round.

  

 "Incipient"   

6 Rounds For Time.

Farmers carry Pike Pole and Set of Irons 50 yards

10 Burpees

10 Jumping Jacks

10 Air Squats

Farmers Carry Pike Pole and Set of Irons 50 yards back.

 "Growth"

6 Rounds for Time

Farmers Carry 2 inch hose rolls each arm 50 yards

10 Burpees

20 Jumping Jacks

30 Air Squats

Farmers Carry 2 inch Hose Rolls each arm 50 yards back

"Fully Involved"

6 Rounds for time

To be done with an SCBA on without breathing air. Just the pack

Farmers carry 3 inch Hose roll in each arm 50 yards

10 Burpees

30 Jumping Jacks

40 Air Squats

Farmers carry 3 inch hose roll each arm 50 yards back.

"Cool Down"
Roll whole body with PVC, Foam Roller. Lax Ball 
Stretch and mobilize.


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

 

Weekly Workout

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up"
Run, Row, Bike 400 meters
3 Rounds OF:
5 Spider-mans
5 Hollow Rocks
20 yards of High Knees 
20 yards of Butt Kicks 

 "Incipient"
5 rounds for Time of:
10 Push Ups ( can use ab mats, or box if needed)
15 Air Squats

"Growth"
5 Rounds for time of:
10 Push Ups
20 Air Squats

"Fully Involved"
5 Rounds for Time of:
10 Hand Stand Push Ups
20 Air Squats with 2.5 or 3 inch hose roll held at check level.

"Cool Down"
Roll whole body with PVC, Foam Roller. Lax Ball 
Stretch and mobilize.


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! 3/4/15

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"

Warm Up:
Run, Row, Bike 400 meters
10 Push Ups
10 Four Point Air Squats
10 Tuck Jumps
10 Jumping Jacks

"Incipient"
5 rounds for time:
5 Push Ups 
5 Pull Ups to Knee Raises 
(You do a pull up, then right into a knee raise, which both movements is 1 rep)

"Growth"
5 rounds for time:

8 Push Ups
8 Pull Ups to Toes to Bar
(You do 1 pull up, then right into 1 toes to bar, which both movements is 1 rep)

"Fully Involved"
5 rounds for time:

8 push ups
8 Chest to bar pull ups to Toes to Bar
(You do 1 chest to bar then right into 1 toes to bar, which both movements is 1 rep)

"Cool Down"
Roll whole body with PVC, Foam Roller. Lax Ball 
Stretch and mobilize.


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 2/4/15

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up" 

4 point Squat Stretch

15 jumping Jacks

15 Air Squats

10 Bear Hugs 

"Incipient"

Run 1 mile 

Start with 10 Push Ups 

End with 10 Push Ups

"Growth" 

Run 1 mile

Start with 10 push ups

Every Min on the min during the run stop and do 5 push ups

End with 10 push ups

" Fully Involved"
Run 1 mile
Start with 10 Push Ups
Every Min on the min during the run stop and do 10 Push ups
Finish with 10 Push ups

Record number of push ups and time for run.

"Post Workout"
Walk for cool down! Stretch Triceps and foam roll legs.

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 1/28/15

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up" 
400 meters
10 Jumping Jacks 3 Count
10 Squat Jumps
10 Bear Hugs

"Incipient"
21-15-9 of

Forward Lunges (All REPS MUST BE DONE ON EACH LEG)
Push Ups from a Box or Ab Mats (2)


"Growth"
21-15-9 of

Walking Lunges with 1 3/4 Hose Roll Over Head.(All REPS MUST BE DONE ON EACH LEG)
Wall Walks, Or Hand Stand Push Ups From Ab Mats(2)

"Fully Involved"
21-15-9 of

Walking Lunges with 3 inch Hose Roll(All REPS MUST BE DONE ON EACH LEG)
Hand Stand Push up. (Advanced- Deficit HSPU)

Post workout"

 Whole body stretch  

Foam / PVC Roller , Lax Ball , Bands etc.

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

Weekly Workout 1/21/15

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up"
Run, Row, Air Bike 400 meters

"Incipient"
For Time Of:

50 Air Squats
50 Sit ups
25 Push Ups

"Growth"
For Time Of:

75 Air Squats
75 Sit ups
50 Push Ups

"Fully Involved"
For Time Of:

100 Air Squats
100 Sit Ups
75 Push Ups

Must Complete each movement before moving on to the next movement!

Post workout"
 Whole body stretch

Foam / PVC Roller 

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

1/14/15 Workout

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 results, comments, questions.
"Highest Expectations 

           are 

Minimum Requirements"

"Warm Up"
High knee Kicks 10 each leg
5 Four Point Squats
10 Mountain Climbers

"Incipient"

Every minute on the minute for 12 minutes:

7 Box Dips

7 Burpees

7  hands over head forward alternating leg lunges
40 single jump rope

"Growth"

Every minute on the minute for 12 minutes:

7 Dips

7 Burpees

7  1 3/4 inch hose roll over head forward alternating leg lunges
60 Single Jump Rope or 30 Double Unders Attempts Count

"Fully Involved"

Every minute on the minute for 12 minutes:

7 Ring Dips / Dip Bar

7 Burpees to a target

7  2 1/2 inch hose roll over head forward alternating leg lunges
35 Double Unders unbroken

Post workout"

 whole body stretch 

Foam / PVC Roller 

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