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  1. New Blog

    by , 09-01-2011 at 09:08 PM
    Hi all,

    I hope you've enjoyed this blog. If so check out my new blog at


  2. Convict Conditioning Day 8

    by , 05-31-2010 at 07:37 PM
    Today I performed the following reps for the listed exercises, super setted as usual

    Incline Pushups 3x40 on a kitchen counter top

    Knee Tucks 3x40 on the edge of a sofa

    The pushups are getting easier, but still not quite as easy as a GTG set (half my max reps). My left elbow began to ache slightly, but felt better after repositioning my feet so that my hands were more directly under my shoulders in the low position. The tucks are improving as ...
  3. Healthy Firehouse Meals

    by , 05-30-2010 at 05:53 PM
    The middle shift of last tour was my turn to cook yet again. Drawing from several sources I had planned to cook the following meal

    Moroccan Chicken

    [url=]ChefMD® Healthy Recipe: Moroccan Chicken and Two Bean Salad[/url]

    Lentil and Couscous salad with arugula

    [url=]Lentil and Couscous Salad |[/url]

    and ...
  4. CC and Viking Warrior May 28, 2010

    by , 05-28-2010 at 01:36 PM
    This morning as I was getting off shift I did the following for Viking Warrior

    rolled 3 dice totaling up to 10 work sets

    36:36 protocol

    12 kg bell

    20 reps each work set

    Overall, it felt much easier and smoother than it had been in the past. I was well within the time limit for all of the sets. My forearms began to burn about half way through, but other than that not other discomfort or pain, including my elbows ...
  5. Ever Ready

    by , 05-24-2010 at 08:59 PM
    For a while I've been thinking about the best way to achieve a constant state of readiness. As firefighters, we can be required to go from zero to maximal effort in a matter of minutes. This is often done wearing gear weighing 70 lbs or more, in awkward positions, in superheated environments, with no chance to warm up before hand. The workouts that require the athlete to cycle on and off to reach peak performance, don't really do us a whole lot of good. We never know when the next fire will be so ...
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