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.

WOD 01/19/2009

Another day, another spinning bike work out!
15 min Warm Up
1 min Sprint/1 min Easy Spin-3 Rounds
5 min Easy Recovery Spin
30 sec Sprint/30 sec rest-5 Rounds
15 min Cool Down
Avg HR=131 Max Hr=175

A couple of post ago I was talking about nutrition and someone suggested the Paleo Diet . I did a little more searching for a diet that appealed to me, you know, one that says I can eat anything I want to and still shed countless pounds. Preferably one that is centered around Ben and Jerry's ice cream or pecan pie. But to my dismay their is no such thing. There are plenty of fad or what I call trendy diets like the Abs Diet, the South Beach Diet, The Zone Diet, the Grapefruit Diet, The Chicken Soup Diet, the Atkins Diet, blah, blah, blah. Yeah, these diets all have scientific research backing them up but I wonder about the validity. Do they work? Probably...but for the long run...I doubt they do.

I did find something interesting that got me thinking here . With that in mind and a couple of other things that I don't know where got from (maybe I made them up) I have decided to develop my own diet plan and call it "The World's Greatest Chamionship Diet" WGCD for short. This is going to revolutionize the way we think about diets. I will post the WGCD tomorrow. See you then.

WOD 01/18/2009

1 Hour easy spin on the spinning bike while watching the Arizona Cardinals earn a spot to play in the Super Bowl.

Avg Heart Rate=150/80% of Max Heart Rate.

WOD 01/15/2009

30 min Cardio
10 Deadlifts
Max Pull Ups
3 Rounds
then:
25 Push Ups
10 KB Cleans to Squats (ea arm)
3 Rounds

WOD 01/13/2009 and The Paleo Diet?

Rowing Intervals (add nausea)
Warm-Up
1000 meter Sprint/1000 meter Recovery
750 meter Sprint/750 meter Recovery
500 meter Sprint/500 meter Recovery
250 meter Sprint/250 meter Recovery
100 meter Sprint/Cool Down
IP-21:43 TW-22:03 KB-24:45

I got really good feed back about the veggie firefighter's out of Austin TX, and someone suggested the Paleo Diet . This is an interesting diet that takes us back to our prehistoric ancestors.

I cannot believe how many 'diets' are out there. And what is even more confusing is that all of them claim to be the best and if your not doing it their way your wrong and your going to remain fat and unhealthy. How is anyone truly able to make an informed decision? Any ideas out there?

BTW I have been getting great feedback via email but I need you to respond on the comments section at the bottom of each post. That way we can generate some discussion. Thanks.

WOD 01/11/2009 & What's for Dinner

60 min Cardio
Then 3 Rounds of:
3 Turkish Get Ups
6 Man Makers
Limit Rest

Recently, my shift made a commitment to coming together at dinner time and preparing a healthy meal for everyone. So far so good. Tonight it is Chicken Caesar Wraps. Next shift we are going to make Turkey Chili from this recipe. In the future I will post some pics and recipes we try.

If you need a little "kick in the pants" to get your nutrition compass going in the right direction check out this interview by NPR . I'm not preaching vegetarianism but I do like the way these guys decided to make a change and made it happen. I wonder what the one guys cholesterol is now.

Workout of the Day 01/10/2009

3 Rounds on Spinning Bike of:
15 min warm up
30 sec sprint/60 sec easy spin
30 sec sprint/50 sec easy spin
30 sec sprint/40 sec easy spin
30 sec sprint/ 30 sec easy spin
30 sec sprint/20 sec easy spin
30 sec sprint/ 10 sec easy spin
on last round after 10 sec easy spin finish with 30 sec sprint and 10 min cool down

Overall it was a good week for working out, however, last night I did fail miserably at the temptation of a laughing cow ice cream sandwhich, actually I failed 4 times...I know, I know, what can I say. I did tell my wife not to buy them, so its mostly her fault. Right? Anyway, here are my weekly totals:
Weight: 208 Pounds Lost: 2 Pounds to go: 33 Temptation: 1 Me:0

Workout of the Day 01/09/2009

10 Turkish Get Ups
10 One Handed KB Swings (ea hand)
10 KB Cleans (ea hand)
10 KB Overhead Press (ea hand)
20 Push Ups
3 Rounds/No Rest

This does not look like a lot but it was a burner. It took about 20 minutes and my heart rate was up the whole time.

Workout of the Day 01/06/2008

I am starting to incorporate more ketttlebell (KB) lifts into my workouts and I am becoming very interested in the positive effects they could have on my fitness as a firefighter. KB do have a strong following with some firefighters. Also, the history of KB is interesting.

Today's workout was a burner!
300m Row
Wall Ball Shots
Kettlebell Cleans
Slam Ball
3 Rds 21-15-9 Reps

Workout of the Day 01/05/2009

The rain held off for me to get in an actual bike ride today and get out of working out in the garage. Ha!!! Take that spinning bike. It's hard to say you workout when you had so much fun.
Easy pace for 45 min. 11.68 miles.

Workout of the Day 01/04/2009

3 Rounds/15 Reps of:
Ring Push-Ups
Round 1 Kettlebell Swings ea Arm
Round 2 Kettlebell Sumo Deadlift High Pull
Round 3 Kettlebell shoulder Press ea Arm
Pull-Ups

Afterward I did a hour walk on the treadmill. Total workout time was 1.5 hours.

Firefighter Expectations

What fitness expectations do you think the general public has about firefighters? I think they have very high expectations, like all firefighters could be calendar models.

Anyway, whenever I'm in a slump and not motivated to workout I always go back and read this . I do believe a firefighter loses the right to be unfit. We owe it to our citizens we serve, our firefighter brothers and sisters and most importantly to our families at home.

Workout of the Day 01/03/2009
Spinning Intervals
15 min Warm Up
5 min at 90% Max Heart Rate/5 min recovery at 60% Max Heart Rate
4 min at 90% Max Heart Rate/5 min recovery at 60% Max heart Rate
3 min at 90% Max Heart Rate/3 min recovery at 60% Max heart Rate
2 min at 90% Max Heart Rate/2 min recovery at 60% Max heart Rate
1 min at 90% Max Heart Rate/1 min recovery at 60% Max heart Rate
15 min Cool Down
Total 60 min

This hurt!

Workout of the Day 01/02/2009

30 min Cardio
Then:
Barbell Thrusters
Pull-ups (modified)
21 - 15 - 9 Reps
No Rest and for Time

TW: 6:00
IP: 7:30
KB: 8:30

3 Reasons I am Overweight

I have thought about this for a little while and this is what I think:

1. Soda - it amazes me how bad it really is for you and if you don't believe me check out this. I really got to get a grip on this. I have been known to drink 5 or 6 cans a day.

2. Portion sizes/overeating - Think back to the last time you ate out at a good ole American eatery like the Olive Garden, the Outback, or your favorite Thai restaurant. Chances are you got your recommended daily intake in that one meal. And it's not any different at the firehouse either. Here are some tips.

3. Opportunity Eater - If there is an opportunity to eat some cookies that are laying around or someone dropped off a pie, or if I pass a candy dish I will partake. Boy am I weak.

Well, there you have it. I'm sure there are more but I think these are the big ones. I thought about throwing exercise in but I am moderately active(workout 4-5 times a week) My diet just absolutely sucks.

Weight: 210 Goal Weight: 175 lbs to Lose: 35

WOD 01/01/09
1 hour easy spin on spinning bike