Upper Body Strength Workout at Co. 2

Warm up: 10 min

Abs + Core: 15 min

3 sets of:
10 Double Kettlebell Biceps Curls follow by 10 Double Kettlbell Military Presses

3 sets of:
20 Alternate Kettlebell Biceps Curls follow by 20 Alternate Kettlebell Alternate Presses

Cool down: 10 min

* We used 16 kg Kettlebells
* We rested as long partner finish his set.

Enjoy

Hampton Beach Workout

3 miles run in the morning.

3 miles walk on the beach in the afternoon.

Abs + Core: 15 min
200 Push ups: 20 + 20 + 25 + 25 + 30 + 30 + 25 + 25

Birthday Workout

Here is my Crossfit Birthday Workout form friend of mine:

Warm up: 10 min

10 Power Cleans with 145 lbs
50 Overhead Walking Lunges with 45 lbs
50 Double Unders on Jump Rope

8 Power Cleans with 145 lbs
40 Overhead Walking Lunges with 45 lbs
40 Double Unders on Jump Rope

6 Power Cleans with 145 lbs
30 Overhead Walking Lunges with 45 lbs
30 Double Unders on Jump Rope

4 Power Cleans with 145 lbs
20 Overhead Walking Lunges with 45 lbs
20 Double Unders on Jump Rope

4 Power Cleans with 145 lbs
10 Overhead Walking Lunges with 45 lbs
10 Double Unders on Jump Rope

Cool down: 10 min

* Video clips of Power Cleans, Overhead Walking Lunges, and Double Unders could by found under that link:  http://www.crossfit.com/cf-info/excercise.html
* My time was 26 min and I was about to die. Thank you for a Birthday Workout Romek,,,

Pool time:
20 x Freestyle
20 x Breststroke


* Pool was only 45 ft long


Enjoy

The 2012 SWAT CT Swat Challenge

The 2012 SWAT CT Swat Challenge - Top Cop Competition

http://www.ctswatchallenge.com/2012/02/the-2012-ct-swat-challenge/

Well done Ben. Congratulations!!!

Upper Body Strenght Workout

3 miles run before shift starts.

Night shift at the Co. 2

Warm up: 10 min

Abs + Core: 15 min

120 Dumbbell Push ups:
10 Push ups > Rest 1 min > 20 Push ups > Rest 1 min > 30 Push ups > Rest 1 min
30 Push ups > Rest 1 min > 20 Push ups > Rest 1 min > 10 Push ups > Rest 2 min

Double Kettlebell Biceps Curls follow by Double Kettlebell Military Presses:
10 Curls follow by 10 Presses
Rest 1 min
10 Curls follow by 10 Presses
Rest 1 min
10 Curls follow by 10 Presses

Cool down: 10 min

* I used 16 kg Kettlebells

Enjoy

3 Most Hated Exercises- Round No. 2

Check this video out:

http://youtu.be/tgTnrFB8d7U

Warm up: 10 min

Core + Abs: 15 min

Jump Rope: 3 x 3 min, rest between rounds 1 min

Routine: 1

20 Burpees > 20 Mountain Climbers > 20 Box Jumps
20 Burpees > 20 Mountain Climbers > 20 Box Jumps
20 Burpees > 20 Mountain Climbers > 20 Box Jumps

* Dan's time was 6 min 40 sec. Well done...
* My time was: 7 min 6 sec

Rest 5 min

Routine: 2

20 Push ups > 20 Squads
20 Push ups > 20 Squads
20 Push ups > 20 Squads
20 Push ups > 20 Squads
20 Push ups > 20 Squads

* Dan's time was 4 min 1 sec
* My time was 4 min 55 sec

Cool down & Stretching: 10 min

After we beat times of our friends from Concord FD, we sent them a friendly picture.

2012 CT Swat Challenge Top Cop Competition Preparation

Warm up: 10 min

4 sets of:
Jumping Jacks: 30 sec
Rest: 30 sec
Boxing Run: 30 sec
Rest: 30 sec

Ben's final test before CT Swat Challenge Top Cop Competition:

1. Simulation of Monkey Bar
2. Sprint
3. Pull ups
4. Burpees
5. Weight Pull (hand over hand)
6. Run with 40 lbs Bundle
7. Hitting the Dummy with the Elbows
8. Bear Walk, Crab Walk
9. Squad follow by Front Kick
10. Run
11. Crawl and Dummy Pull
12. Farmer's Walk
13. Push ups follow by Mountain Climbers
14. Dead Lifts
15. Clean and Press with Sand Bag
16. Sledge Pull
17. Burpees
18. Run
19. Kettlebell Swing
20. Run + Flips

Cool down: 10 min

* We started 5:30 am in the morning. Good times...
* That was the killer course to go through, most people probably wouldn't finish that. Ben's time was 15 min 5 sec.
* I think you ready. Good luck on Tuesday .

270 Kettlebell Milirary Presses

2 miles run before shift starts

Warm up: 10 min

270 Kettlebell Milirary Presses:

12 kg Kettlebell: 15 R + 15 L
16 kg Kettlebell: 15 R + 15 L
24 kg Kettlebell: 15 R + 15 L

12 kg Kettlebell: 15 R + 15 L
16 kg Kettlebell: 15 R + 15 L
24 kg Kettlebell: 15 R + 15 L

12 kg Kettlebell: 15 R + 15 L
16 kg Kettlebell: 15 R + 15 L
24 kg Kettlebell: 15 R + 15 L

Cool down: 10 min

Enjoy

Concord Firefighters in Action

NH, Concord Firefighters completed "3 Most Hated Exercises" workout, and as you see on the picture they enjoyed that workout a lot.

Here are their times:

Routine 2 - 7 min 10 sec
Routine 3 - 4 min 15 sec

Great job guys.

Another Killer Workout

Warm up: 10 min

10 sets of:
Jumping Jacks: 30sec
Rest: 30 sec
Boxing Run: 30 sec
Rest: 30 sec

Rest: 2 min

Routine: 1
20 Burpees
Rest: 1 min
30 35lbs SCBA Presses
Rest: 2 min

Routine 2:
10 sets of: 5 Pull ups, 10 Push ups, 15 Squads, for time...

Cool down: 10 min

Fun at the pool: 2 hrs

* My time for Routine 2 was  12min 40sec

Enjoy

3 Most Hated Exercises

Warm up: 10 min

Abs & Core Routine: 

Abd crunches: 15 with feet on the floor, 15 with legs in 90 degrees, 15 with legs straight up

Lower back bridges: 10 x

Abd crunches: 10 with feet on the floor, 10 with legs in 90 degrees, 10 with legs straight up

Lower back bridges: 10 x

Abd crunches: 5 with feet on the floor, 5 with legs in 90 degrees, 5 with legs straight up

Lower back bridges: 10 x

Abd knees raises on the pull up bar: 3 x 15 reps

Jogging: 5 min

Routine 1 

Jumping rope: 3 x 3 min, rest 1 min 

Routine 2 (My 3 Most Hated Exercises)

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

10 Burpees > 20 Mountain Climbers > 20 Box Jumps

* This routine was done for time, which means, no or little breaks between exercises.

* My time was 5 min 53 sec and I almost died.

Routine 3

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

20 Push ups > 20 Squats

* I kept easy pace during this routine, and I had a longer breaks between exercises.

* My time was around 9 min for total 100 Push ups and 100 Squats.

Jogging: 5 min

Routine 4

Calf raises: 3 x 15 reps

Cool down & Stretching: 15 min

Enjoy

Run Day

Before night shift:

3 miles run. Average pace 8 min 30 sec.

Warm up: 10 min

2.3 Miles Run + 50 Burpees + 50 Four Count Mountain Climbers :

1. 10 Burpees
    0.23 mi Run
2. 10 Mountain Climbers
    0.23 mi Run
3. 10 Burpees
    0.23 mi Run
4. 10 Mountain Climbers
    0.23 mi Run
5. 10 Burpees
    0.23 mi Run
6. 10 Mountain Climbers
    0.23 mi Run
7. 10 Burpees
    0.23 mi Run
8. 10 Mountain Climbers
    0.23 mi Run
9. 10 Burpees
    0.23 mi Run
10. 10 Mountain Climbers
    0.23 mi Run

Cool Down: 10 min

* Outside temp. 94 F


Enjoy

Case Mountain Run

After night shift:

4.7 miles Case Mountain Trail Run

Co. 2 Push-up Workout

3 miles run before shift starts

Push ups:
10 + 20 + 20 + 20 + 20 + 20 + 40 + 50 + 20 = 220

Kettlebell Military Press

Warm up: 10 min

3 sets of Kettlebell Military Press:
12 kg 15 x R + 15 x L, rest 30 sec
16 kg 15 x R + 15 x L, rest 30 sec
24 kg 15 x R + 15 x L, rest 30 sec

Cool down: 10 min

Enjoy

Co.1 Workout

Warm up: 10 min

Abs + core: 15 min
3 sets of 10 abd crunches follow by 10 leg raises
2 sets of 15 resisted leg raises
2 sets of 15 resisted abd crunches

SCBA Routine:
3 sets for time of:
20 SCBA push ups
30 SCBA rows
40 SCBA presses

Push ups Contest:
3+6+9+12+15+18(Cezar)+21(Joe)

Stair Climb Routine:
8 stair climbs to the 2nd floor (4 times with 2 1/2 inch bundle of hose and the water can, and 4 times without any tools)

Cool down: 10 min

Enjoy