Workout Wednesday 12/17/14

 

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" 

5 high kicks per leg 

10 Air Squats

400 meter run row bike

"Incipient"

4 Rounds for time :

50 single under jump rope

200 meter run

5 body blasters (one of each equals one rep) burpee, pull up ( band assisted ok) knee raise

"Growth"

4 rounds for time

100 single Unders jump rope

Run 400 meters

8 body blasters ( one of each equals one rep) burpee, pull ups, knee to elbows 

"Fully evolved " 

4 rounds for time 

50 double Unders

Run 400 meters

10 body blasters (one of each equals one rep) burpee, pullups, toes to bar 

"Post workout"

Stretch whole body

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

 

12/10/14

 

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"

!0 Air Squats

10 Jumping Jacks

2 10 Sec Plank Holds.

 

"Workout"

 Before starting which ever level you chose, Run or Row 1200 meters then

"Incipient"

3 Rounds for Time of:

6 Pull Ups ( Band Assisted Ok)

10 Burpees

5 Knee Raises

10  Plank Holds for 5 secs each.

 

"Growth"

4 Rounds for Time of

8 Pull Ups

15 Burpees

8 Knees to elbows

15 Sit Ups

 

"Fully Involved"

5 Rounds For Time of

10 Pull Ups

20 Burpees

10 Toes to bar

20 Sit Ups

 

"Post workout"

Stretch whole body

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

 

12/3/14

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"

Run or row 200 meters

5 air squats

5 bear crawls 

As many Rounds As Possible in 20 mins

"Incipient"

200 meter run

15 Air Squats

20 Jump Rope

"Growth"

400 meter run 

20 Air Squats 

20 Double Unders (attempts count)

"Fully Involved"

400 meter run

25 Air Squats

25 Double Unders (unbroken)

"Post workout"

Stretch whole body

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

 

Workout Wednesday 11/12/14

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 400 meters

"Workout"

All 3 Levels 

Run 1.5 miles for time.

Rest 5 mins. Then:

 

As many reps as possible in 2 mins of:

Push ups

Pull ups

Sit up

Do each exercise for 2 mins to gather how many reps for each one. 

3 min. Break in between each exercise. 

"Post workout"

Stretch whole body

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

 

Wednesday Workout 11/5/14

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 400 meter , or in place for two mins.

5 push ups 

5 mountain climbers

"Workout"

"Incipient"

AMRAP in 10 minutes 

 

5 knee raises

5 Burpees

Rest 4 minutes then

50 walking lunges 

"Growth"
AMRAP in 10 minutes
 

5 knees to elbows

5 burpees

Rest 4 minutes then

50 walking lunges with 1 3/4 hose roll extended overhead

"Full Involved"
AMRAP in 10 minutes

5 toes to bar

5 Burpees 

Rest 4 minutes then

50 walking lunges with 2 1/2 hose roll extended overhead 

"Post workout"

Stretch whole body

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

 

Wednesday Workout 10/29/14

If he can, whats your excuse?

st 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"

400 Meter Run, Row, Bike

5 Air Squats

10 Front Lunges (5 each leg)

15 Air Squats

"Incipient"

 EVERY MINUTE ON THE MINUTE for 12 mins.

 5 Ring Pull-ups 

10 Push-ups from box or ab mat

15  Air Squats to a plyo box

"Growth"

5 Pull Ups

10 Push ups (no more then one ab mat)

15 Air Squats

"Full Involved"

 5 Chest to Bar

10 Push Ups

15 Air Squats

"Post workout"

Stretch whole body

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

Wednesday Workout 10/22/14

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 "

5 Push Ups

10 jumping jacks

Run ,Row ,Bike 400 meters 

"Workout" is the same for all three levels this week! Pace yourself! Push yourself past that comfort zone! It's GO time!

100 double Unders / or single jump rope 

50 Toes to bar/knees to elbows/sit ups

25 push ups 

1 mile run 

"Post workout"

Stretch whole body

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