WOD 01/31/2009

Sprint ROW Intervals
2 min Warm-Up
1 min sprint/1 min easy
1 min sprint/50 sec easy
1 min sprint/40 sec easy
1 min sprint/30 sec easy
1 min sprint/20 sec easy
1 min sprint/10 sec easy
1 min sprint/20 sec easy
1 min sprint/30 sec easy
1 min sprint/40 sec easy
1 min sprint/50 sec easy
1 min sprint
then:
Kettlebell Complex
10 swings (ea arm)
10 cleans (ea arm)
10 goblet squats
25 push ups
max pull ups
3 Rounds

WOD 01/28/2009

4 Turkish Get ups
Max Bench Press 135lbs
Max Pull Ups
3 Rounds

10.7 mile Family Bike Ride

Did you know?

• More than 43 percent of 1,006 on-duty firefighter fatalities recorded over a 10-year period were caused by "sudden cardiac death," according to a 2005 study by the National Fire Protection Association.

• A Harvard University study published in 2007 took a closer look at firefighters' deaths over the decade. It showed the risk of heart attack is highest when firefighters are working an emergency fire scene. Nearly 32 percent of heart-attack deaths occur at the scene.

• A 2008 study published in The American Journal of Cardiology showed that 61 percent of 87 dead firefighters studied from 1996 to 2006 were obese.

I got the above info from this site. Pretty interesting Health and Wellness program Phoenix Fire has. Personally I feel it should be national standard.

Here is some more firefighter heart attack info.

WOD 01/26/2009

Road Bike to Boston Harbor

Cold...but not bad after I got warmed up.

Total miles: 21.6

The World Champion Best Diet Plan

Part of a nutritous diet?

I have actually put alot of thought into this and have looked at many different diets. The funny thing is in a round about way each diet is the same. Cut portion sizes, limit carbs (breads, pasta's, sugary packaged snacks) eat 4-6 small meals a day, drink plenty of water, and eat your fruit and veggies. Most diets even have a detoxification period. But who wants to suck on a grapefruit for a week to cleanse your body of it's impurities. I kinda like being impure...Anyway.

So I have taken bits and pieces from each diet and applied it to why I'm overweight and came up with the WCBD plan. I'll explain the diet in the KISS format.



Cut Portion Size - At meal time serve up my usual generous helping and immediately put exactly half back.



Limit Carbs - This is going to be hard. If its not made w/ sugar, topped off w/ sugar and wrapped in bread I'm like a two y.o. being forced to eat brocolli. So I am going to limit bread intake and it has to be the whole wheat variety. Absolutely no packaged snacks from the 7-11 or grocery stores.



Water - drink more of it...much less...well...no more soda and beer.



Lean Meats, Veggies and Fruits are my staples.



I know its kinda rough around the edges, but its still a work in progress. I let you know how I do.

WOD 01/24/2008

1 Hr Cardio

10 Two Arm KB Swings

10 One Arm KB Swings

10 One Arm KB Cleans to Over Head Press

20 Push Ups

30 sec rest

10 Alternating One Arm KB Swings

10 Alternating KB Cleans

10 Alternating KB Snatches

20 Push Ups

30 sec rest

repeat

WOD 01/20/2009

Working the Proby's

250 Meter Row Sprint
25 Push Ups
25 Pull Ups
25 Push Press
250 Meter Row Sprint
18 Decline Push Ups
18 Pull Ups
18 Sumo Deadlift High Pulls
250 Meter Row Sprint
9 Ring Push Ups
9 Pull Ups
9 Kettlebell Swings

Note: Due to my head about to explode my introduction to the "Worlds Best Championship Diet (WBCD) will have to wait until my next post.