Three Cross-fit Movements Every Firefighter Should Be Doing – Part 3
By: 5-5-5 Fitness
https://www.facebook.com/555fitness
In Part 2 of our series we talked about the cross-fit exercise known as thrusters. This movement combines a front squat and a press and is a great strength building exercise when using heavier weights and great for building endurance when using lighter weights
Today we are wrapping up our series with everyone’s favorite, the burpee.
Burpees
This is a body weight movement that will incorporate the entire body. There is not a more taxing exercise. A burpee involves the very simple act of going to the ground and standing back up. This can translate to the fire ground by having to rapidly hit the ground inside of a structure in the event of an emergency such as rollover. Being able to get back to your feet with ease can be essential while playing at home with the kids or inside a structure fire. This is a perfect exercise for building endurance while being much easier on your joints than running. Here are some tips that will help you master this exercise.
1. Begin in a standing position with your feet at shoulder width or directly under your hips.
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2. In a squatting motion with your hands reaching for the floor, begin to lower yourself to the floor.
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3.Once your hands are on the floor, kick both feet out behind you. You should now be in a push-up position.
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4.Lower your body to the floor so both your chest and thighs are touching the floor.
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5.Push yourself back up to where your elbows are locked out.
6.Bring both feet in where you are now in a crouched position, with your knees slightly outside of your elbows and your hands are still on the ground. Your feet should be close to being back in their original position at shoulder width or directly under the hips. (They may be a little wider than your original stance due to fatigue.)
7.Raise yourself up explosively, bringing both hands above your head, in a jumping motion.
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8. Repeat, repeatedly!!!
A video demonstration: https://www.youtube.com/watch?v=TX60BcsO_wE
These are three exercises that should be included with any workout program. They will assist you with the wide variety of requirements of any fire ground and beyond. The key to being able to adequately perform long-term in the fire service is a combination of consistency, strength, endurance and mobility.
The extra benefit of this is that as we grow older, we will be able to continue to live a highly functioning life. No matter how old you are or what you are doing, every day you will need to squat, deadlift and push/press. We all sit in chairs, get into bed, lift items from the floor and place things on shelves. Some people just do it much better than others as they get older. Stay safe and do work!
5-5-5 Fitness is a non-profit company dedicated to the prevention of firefighter LODD’s as they pertain to cardiac events. This is accomplished through the programming of workouts Monday thru Saturday at four different fitness levels. All workouts are free.
The second program we use for LODD prevention is our fitness equipment grant program. Through the sale of items on our website and donations, we award $2,500 fitness equipment grants to volunteer fire departments across the United States. An extra $500 is used to cover shipping costs, installation costs and one to three classes with a local crossfit coach for the recipient department.
Come join our effort at www.facebook.com/555fitness and www.555fitness.com.
(Part 3 of 3)
Photographer: Glen E. Ellman www.fortworthfire.netPhoto subject: Lt. Jake Henderson
