HERE AT XFIT WE ALWAYS TALK ABOUT FUNCTIONAL TRAINING, THAT IS TRAINING FOR SITUATIONS OF EVERYDAY LIFE. UNFORTUNATELY WE CANNOT PREDICT WHEN A SITUATION IS GOING TO HAPPEN, NOR CAN WE PREDICT WHAT KIND OF SITUATION WILL HAPPEN. WE MUST BE READY FOR ANYTHING AND EVERYTHING.
ONE THING WE CAN DO IS TRAIN FOR THINGS WE KNOW WE WILL EXPECT IN OUR DAILY LIVES. THIS IS WHERE FUNCTIONAL MOVEMENTS COME INTO PLAY. IF YOU KNOW THAT YOU MUST SQUAT DOWN AND LIFT HEAVY OBJECTS ALL DAY, YOU BETTER TRAIN YOUR BODY TO BE ABLE TO THAT WITH CORRECT FORM.
WITHOUT THIS YOU WILL END UP INJURED OR HURT (YES THERE IS A DIFFERENCE, WATCH THE MOVIE THE PROGRAM).
SO AS FIREFIGHTERS WE MUST TRAIN OURSELVES AND OUR BODIES TO PERFORM THE TASKS WE KNOW WE WILL FACE WHILE ON SHIFT. SURE WE DO NOT KNOW WHEN WE MIGHT BE PERFORMING THESE TASKS, BUT REST ASSURE AT SOME POINT YOU WILL AND YOU BETTER BE READY!!!
WITH THAT SAID HERE IS OUR DAILY WOD...
"FAST ATTACK"
2 ROUNDS
100' TIRE DRAG (60# INSIDE TIRE)
20 TIRE SLEDGE HITS (10 PER ARM)
3 TIRE FLIPS
25 HOSE SLAPS
50' BEAR CRAWL
20 BREACH AND PULL (45# BAR, 10 PER ARM)
100' FARMERS WALK (2 25# KETTLEBELLS)
5 LADDER CLIMBS WITH TOOL IN HAND
WEARING A WEIGHTED VEST WILL HELP SIMULATE THE GEAR AND AIR PACK WE WEAR. WE HAD A 50# AND 25# VEST THAT WERE USED.
THESE MOVEMENTS SIMULATE THE EXACT TASKS THAT FIREFIGHTERS PERFORM WHILE BATTLING A STRUCTURE FIRE...
HERE IS A PICTURE OF OUR WHITEBOARD WITH THE TIME IT TOOK TO FINISH THE 2 ROUNDS. GREAT JOB GUYS, WE WILL RE-DOING THIS WORKOUT IN A MONTH TO TRACK OUR PROGRESS. WE SHOULD BE ABLE TO REDUCE THAT TIME FOR SURE!!
BELOW ARE EXAMPLES OF THE MOVEMENTS THAT WERE PERFORMED DURING THIS WOD...
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