Saturday, January 31, 2009


Sumo Dead Lift High Pull 65lb/95lb

Knees To Elbows

Box Jumps

Check demo link in top right corner for videos of other movements.

Friday, January 30, 2009

Friday 1/30

21-15-9 reps of:

Power Clean
Box jump 20 in. box or Tailboard
Sit ups

Use a weight that is heavy but manageable. A good weight for beginner women will be 65 lbs. and me is 75-95 lbs. Elites should use 135 lbs.

Power clean video

Box jump video

Thursday, January 29, 2009



In twenty minutes how many rounds can you perform of:

5 Pull-Ups
10 Push-Ups
15 Squats

Take your time. Try to do this cycle as many times as you can in 20 minutes. You can break the exercises up if you are unable to finish in one set, but had to complete set before moving on to next exersice. On squats remember to keep weight on heels and kness track over toes.

Tuesday, January 27, 2009

"Run Squat"

WEDS 01/28/2009
4 Rounds of
400 run meters
50 squats

This is a good one to get you going with CrossFit! You don't need a Ball to squat onto, do your best to get your thighs parrel with the ground, you can use your treadmill for the running.


First Workout

This will be the first workout posted on the site.

4 Rounds of the circuit with minimal rest
10 Pull ups
10 Push Press
10 Burpess
200 Meter Run

Now From the looks of things this workout might seem too hard for some, but the best part about the crossfit training methodology the the aspect of scaling workouts to meet everyone personal needs or limitations. For example I might be able to do 10 pull ups in a row, where as my fellow firefighter new to crossfit is only able to do one or none at all, what we will do in this situation is scale the difficulty of the pull ups. Instead of doing a strict pull up, we can have the individual do a jumping pull up, which is where the person will jump up to assist in pulling themselves over the bar and slowly lowering themselves down to the ground. So we take a person who could do no pull ups and we have them do the full range of motion, arms locked out at the bottom and chin over the bar at the top, with the assistance of the jump. In time and with practice this will lead to one pull up, then two, and so on. a video for the jumping pull up

The push press is a movement taking the barbell from the "Rack" position (Standing hand shoulder width apart with bar under chin) to over head. We will use a slight knee bend, then explode up driving the weight upwards and press the weight overhead. Lock the weight overhead then lower to rack position and repeat. The weight can be scaled to what ever you are comfortable with, from upwards of 135 lbs. for experienced athletes to the barbell itself or even a broom handle for people with shoulder limitation. We are not worried about using big weight in the begging, we just want to get used to movement at a comfortable weight and get used to the full range of motion. Firefighters with existing injuries should take it slow but, working the movements at a lower intensity is the best way towards recovery. Better to Get used to these type of movement in a controlled environment, than at the scene of an emergency. Here is a link to the Push press, the other too lift will come later just watch the one in the middle.

The Burpee is squat, hands to the floor, push up, jump back to squat position, then stand up, jumping so that feet are off the floor and arms overhead. Here is a video of the movement.

After you have finished the first 3 movement go for a run about 200 meters or half a lap around a track, this should be run at a good pace, but don't over exert yourself because you have 3 rounds to go after.

This is a example of a crossfit work out. It can easy or as hard as you want to make it. The more experience and better shape you are in the hard you can push yourself and the quicker you will see results. But remember take it easy in the beginning and work your way up. Safety is Paramount.

Post any questions or comments by clicking the green comment button below.

Sunday, January 25, 2009

Con Fire Crossfit!!

This site is being opened for the Firefighters of Contra Costa County Fire Protection District as an online tool to assist with physical fitness. Crossfit workouts will be posted daily, along with articles, pictures, and videos related to Crossfit, Physical fitness, Nutrition, and other subjects related to the job of firefighting. This is your website, feel free to comment, ask questions, and poke fun of each other. The intent is to bring functional fitness to our firefighting community.