Workout Wednesday 9/10/14

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 programing 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 Mountain Climbers

10 Air Squats

 

"Incipient"

For Time :

50, 40, 30, 20, 10 of:

Air Squats

Crunches

 

"Growth"

For Time:

50, 40, 30, 20, 10 of:

 Squats with 1 3/4 hose roll held at chest

Sit Ups with same hose roll

 

" Fully Involved"

For Time :

50, 40, 30, 20, 10 of:

Squats with 2 1/2 hose roll held at chest

Sit ups with same hose roll .

 

Post workout:

Stretch legs, back

Roll with PVC? Foam Roller or Lax Ball

 

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 Wednsday 9/3/14

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 programing 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:  2 Rounds Of

5 Air Squats

5 Push Ups

5 Burpees

 

Workout:

 

"Incipient"

Every min on the min for 8 mins of

 

8 Box Dips

8 Box Push Ups.

 

Rest 5 min exactly then

 

10 Rounds Of:

200 meter jog

10 Scissor Kicks

1 Burpee

"Incipient"
Every min on the min for 8 mins of:

8 Dips (With band if needed)
8 Push Ups (With ab mat if needed)

Rest 5 mins exactly then:

10 Rounds of:

200 Meter Sprints
15 Scissor Kicks
2 Burpees

"Fully Involved"
Every min on the min for 8 Mins of:

8 Dips (Rings if you have them)
8 Push Ups Hand Release

Rest 5 mins exactly then:

10 Rounds of
200 meter shuttle sprint
20 Scissor Kicks
3 Burpees
 

Post Workout:

Stretch Chest, Tri-ceps, Back , Quads, and hamstrings.

Roll with PVC or Foam 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

Workout Wednesday 8/27/14

 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 programing 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"

Workout Wednesday

Warm Up:

20 Jumping Jacks 

200 Meter Run or Run in Place for 1 min. 

20 Air Squat Jumps. (Squat up into a jump)

Workout:

5 Rounds for Time of :

 "Incipient"

10 Crunch's

10 Forward Lunges (5 each leg)

5 Band Assisted Pull Ups (2 inch band, Ring Rows)

 "Growth"

10 Complete Sit Ups

10 Forward Lunges with 1 3/4 inch Hose Roll Extended Over head

 5 Pull Ups

"Fully Involved"

10 Sit Ups with 2 1/2 inch Hose Roll in hands, Must touch ground over head as well past your feet.

10 Forward Lunges with 3 inch Hose Roll Extended Over head

5 Chest to Bar Pull Ups

Post Workout.

Light Jog into walk of 200 meters

Stretch Back, Shoulders, Full Legs, Chest

Roll on Foam or PVC Roller in area above. 

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

 

 

Wednesday 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 programing 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 Minuimum Requirements"

1st Due Fit's Wednesday Workout

" the struggle you're in today is developing the strength you need for tomorrow"-unknown

Warm Up
Run, Row, or bike -400 meters
3 Rounds of:

3 Hand Release Push Ups
6 Moutain Climbers
9 Air Squats


Workout: 21-15-9

"Incipient"
Air Thrusters
Push Ups (hand release)
Toe taps to a hose roll, curb, or flat object about 3-5 inches tall

"Growth"
Thrusters (with 1"3/4 hose roll or 2")
Push Ups (hand release)
Jump Rope (singles)

"Fully Envolved"
Thrusters (with 3" hose roll or bar with 95lbs)
Push Ups (hand release)
Double unders

Post workout
Stretch :glutes,hams, calves, shoulders ,tri-ceps, chest
Roll out with foam roller /PVC roller.

Consume a whole protein source with 60-90 mins from workout to help with weight control as well as added 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

7/23/14

Warm Up:
Run Row Bike 400 meters
15 Jumping Jakes
5 Push Ups.


Workout:

5 Rounds of
30 sec of Hand Stand Holds to wall. (Scale: Put hose roll under head)
30 sec of Air Squats with arms extended out in front ( like superman)
Rest 1 min in between rounds.

Rest 3 Mins

5 Rounds of:

5 Dips off of Box
10 Box Jumps with Step downs (scale step up and downs)
15 Sit ups with 1 3/4 hose roll (scale: no hose roll)
Rest 1 min in between rounds.

Post workout: Light Jog of 200 meters into a 200 meter walk doing arm circles forward and back.
Rollout full body with foam or PVC roller.


#getsome
J.Brahm

7/21/14 Monday Mash

Great Monday morning!!!! The 1st due for tees are in ! Wow they look good!! Get yours before they are gone! 

Warm up: run ,row, bike 400 meters

Workout : 

As Many Rounds in 5 mins 

6 push ups (hand release)

8 lunges with 2 1/2 inch hose roll over head. ( scale with 1 3/4 hose or no hose)

Rest 3 mins .. 

As many rounds in 5 mins 

20 double Unders (40 singles)

6 pull ups 

Post workout :

Stretch, foam/PVC roller full body 

#getsome 

J.Brahm

7/16/14

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti




Warm Up:
20 Air Squats
20 Jumping Jacks
Jump Rope for 2 min. unbroken.


Workout:
For Time

• 100 Air Squats
• 75 Sit-ups
• 50 Push-ups

Post Workout:
Stretch
Roll full body with PVC or Foam Roller








#getsome
J.Brahm