Decatur Township Fire Department Workout Log

The Decatur Township Fire Department is located in the southwest corner of Indianapolis, Marion County. Decatur Township is a mixture of rural and urban settings otherwise sometimes known as a ‘bedroom community’ consisting of 33 square miles. Decatur Township has developed over the years to a career department with 69 full-time firefighters and 15 reserve ‘part-time’ personnel. This is DTFD's workout site, ran by the firefighters. We hope you enjoy.

6/24/15

James Amato - Squad 1 (555 Fitness)

EMOM - 12

Odd Min 6 Back Squats (275/205)
Even Min 12-4 count Mnt Climbers

5/31/15

Murph

http://themurphchallenge.com

5/13/15

Firefighter fitness: 3 scientific findings

5/6/15

Complete Idiots Guide to Fire Fitness

5/4/15

Chest

10 rounds -

10 reps of Bench Press 95 Lbs Hanging weight
20 Hammer Curls 25 Lbs

5 Rounds -
45 sec Plank 15 sec Rest

4/28/15

Two Things You Don’t Know About Your Fat Layer

4/22/15

Circuit

We started off with a circuit of 6 exercises of 3 rounds each (45 sec on 15 sec off)

Plank
Pistols
Pushups
Inverted Rows
Pullups
Kettlebell Swings

Then second part was 5 rounds for time of:

5 - Bench Press with 135 lbs with 50 lbs of hanging weight
5 - Power Cleans with 135 lbs

4/19/15

44 Best Body Weight Exercises

4/17/15

Over the bar Burpees

As fast as possible

25- Deadlift w/ over the bar burpees

25- Clean w/ over the bar burpees

Weight of 135 lbs

45 second plank 15 second rest

45 second FLR 15 second rest

45 second plank 15 second rest

45 second FLR 15 second rest

1 minute plank

4/13/15

Home Workout #5

3 Rounds for time:

Run 200m
25 pushups

4/7/15

Honor WOD: "Douglas Miller", Rescue 5, 5RFT,

1-power clean (135/95),

2-thrusters (135/95),

3-power snatch (135/95),

4-push press (135/95),

5-front squat (135/95),

6-deadlifts (135/95)

4/4/15

Home #4

5 Rounds for Time:

Run 200 meters
10 Pushups
10 Squats

4/1/15

Home #3

For Time:

300 Air Squats

3/28/15

Men's Health Firefighter Fitness

http://www.menshealth.com/fitness/firefighters-workout

3/27/15

15/33

Do all sets in order as fast as possible, record time in comments:

15 - Burpee
33 - Squats
15 - Burpee
33 - Pushups
15 - Burpee
33 - Situps
15 - Burpee
33 - Box Jumps
15 - Burpee
33 - Pullups

3/20/15

3/20/2015

Level IV Firefighter Functional Fitness Friday, F4

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 10-push-ups, 200m jog or 250m row

Renegade Rowing WOD: 10rds, 1k row, 10-wall ball

Running WOD: 800m run, 25-burpees, 25-air squats, 25-push-ups, 25-sit-ups, 800m run

Strength: 5 x 5 @ 70% of back squat

WOD:
*15 minutes of cardio. Change speed, incline and/or resistance every minute.
*Bunk out fully.
*5rds, "Search and Rescue", 50m belly crawl w/highrise pack OR foam bucket OR bag of absorbent, 50m farmers carry (2-55# dumbbells OR 2 buckets of foam), 2 minutes rest after each round
*Take off bunkers after 5 rounds completed
OR (if not at station)
*5rds, 50m bear crawl, 50m farmers carry w/2-65# dumbbells, 10-cleans (135/95)
*10 minutes cardio, easy pace.

Honor WOD: "Philip Petti", Ladder 12, 20-thrusters (135/95), 20-burpees, 20-cleans (135/95), 20-sit-ups, 20-S2O (135/95), 20-push-ups, 20-OHS (135/95), 20-HSPU's, 20-front squats (135/95), 20-air squats

http://555fitness.com/pages/abbreviations-acronyms

3/17/15

Home #2

Cant make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)

10 rounds for time:

10 pushups
10 situps
10 squats

3/14/15

Home #1

3/12/15

Research Solves FF Injury

http://www.firerescue1.com/fire-products/fire-rehab/articles/2123552-Research-solves-firefighter-injury-exercise-link/

3/11/15

Dynamic Stretching Warm Up Exercises - HASfit Warmup Workout Routine for...

3/10/15

10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups

3/8/15

Sunday Funday

Level IV

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

Renegade Rowing WOD: Row 5k, steady pace

OR

Running WOD: 6rds, 3 minute run/2 minute walk

Strength: 4 x 8 @ 60% of back squat

WOD:
*15 minutes of cardio. Choose your cardio, change speed, incline and/or resistance every minute up or down.
*Rest 5 minutes
*5rds, 15-box jumps (24/20), 15-front squats (135/95), 15-burpees
*Rest 5 minutes
*10 minutes of cardio. Choose a different cardio. Change speed, incline and/or resistance every minute up or down.
*5 minute cool-down walk either outside or on treadmill

Honor WOD: "Stephen Siller", Squad 1, 50-burpees, 20-front squats @ 80%, 50-burpees

http://555fitness.com/pages/abbreviations-acronyms

Filthy Fifty

50--box jumps or engine back step jumps
50--jumping pull-ups
50--35# kettlebell swings
50--walking lunge steps
50--knees to elbows
50--barbell 45# push presses
50--back extensions
50--wall balls 20#
50--Burpees
50--double unders

3/6/15

Whey Protein Isolate vs Concentrate vs Hydrolyzed vs Blend: Which Is Best?

3/5/15

Grinder

3 rounds for time with 20 lb weighted vest

10--run in place and drops

10--squat jumps with 20 lb Dumbbells

20--pushups

20--4 count flutter kicks

15--Burpees

15--4 count Smurf jacks

15--jump tucks

20--20 lb dumbbell thrusters

20--narrow pushups

20-- 4 count criss-cross jacks

Free Day workout

30-20-10 of Body Squats, Pushups, and Sit-ups
follow with
For time
800m run, 100 ball slams with 30# ball
800m run, 100 sledge to tire strikes

Sealift Murph Plus

Do for time!
2 mile run
10 rounds---5 x's pull-ups , 10 x's push-ups, 15 x's body squats
2 mile run

Gear Workout

Do in Full turnout gear with SCBA and on air. Finish full workout. If you run out of air, remove regulator and continue til you complete all exercises. Do the prescribed number of reps. You can do in any order you feel necessary. If you would like to do a few reps of an exercise and then a few of another, that's okay. Just make sure you do all reps for all exercises.

500---Arm Circles
5---2.5" hose drag, length of bay
5---5" hose bundle drag, length of bay
5---dummy drag, length of bay
1---tire sledge drive, width of one bay
5---hose bundle hoist,from bay floor to second floor landing, hand over hand with control, approximately 50#'s
50 push-ups
50 Mountain climbers per leg
50 body squats
25 per arm pike push with 45# barbell
25 per arm pike pull with tri-rope approximately 50#'s
5 Burpees
50 Push Press 45# barbell
10 Pull-ups
Enjoy!

2/5/2015

4 rounds for time of:
25 hip extensions
400-meter run

Post time to comments.

3/3/15

Foo

Foo

170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups

Post rounds completed to comments.

3/2/15

Crossfit WOD

4 exercises completed as quickly as possible Reps continue to decrease by 1 after each round, starting at 10 10, 9, 8, 7, ect Row 10 calories 10 Medicine Ball Power Cleans 10 Air Squats 10 Knees to Elbows on pull-up bar Continue these as fast as possible and remember the reps decline by 1 each round

The World's Best IT Band Stretch by Ivan Blazquez

2/27/15

TRX Workouts

http://dailyroutinefitness.com/home-workout-routine/trx-workouts/

Working Out When Sick: Should You Be Exercising If You’re Sick?

2/25/15

Spartacus: Blood and Sand "Official Workout!"

(0:28)- Routine Sets & Reps (1:03)- Goblet Squat (2:07)- Mountain Climber (2:46)- Single-Arm Dumbbell Swing (3:20)- "T" Push-Up (4:26)- Split Jump (4:53)- Dumbbell Row (5:37)- Dumbbell Side-Lunge & Touch (6:20)- Push-Up Position Row (6:55)- Dumbbell Lunge & Rotation (7:42)- Dumbbell Push-Press Check out www.scotthermanfitness.com for more information and detailed exercises! Join the most supportive and fastest growing community on facebook! www.facebook.com Check out my Routines & Tips on the SEARS FitStudio page! :) www.fitstudio.com iPhone App! itunes.apple.com Bio-Engineered Supplements & Nutrition BSN www.bsnonline.net Check out my Meal Plan!: www.scotthermanfitness.com View TRX Pro Pack Here! tinyurl.com Follow me on Twitter! twitter.com

2/24/15

MOFO:
Front Squat – 10 x 2
Then…
Push Press – 10 x 2

WOD:
14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95/65#
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters 55+ use 65/45#

Extra Credit:
Pull-up/Dip Complex – Bravo