3 separate events, one time, testing endurance.
3 Mile run on the treadmill
10 Mile ride on the spin bike
2 Mile rowing (3200 m)
These can be done in any order, and the time between stations counts toward your total time. Also if you prefer the run and ride can be completed outdoors, just make sure your distances are accurate. Now get moving people this is a race!
Tuesday, May 3, 2011
Wednesday, April 13, 2011
Row - Row challenge
This is a dual challenge, utilizing only the rower. It is two seperate events that can be done on separate days, or with a little rest in between. Record both total times in the comments, and leave a note as to which one was harder.
1) Row 1000 meters.
2) Row 8000 meters.
Happy rowing!
1) Row 1000 meters.
2) Row 8000 meters.
Happy rowing!
Monday, March 21, 2011
PPE Challenge
This one is all about air management and endurance:
Wearing full PPE, including SCBA climb the tower at station #1 on air until your bottle is completely empty.
Make sure your bottle is topped off 100% full, go on air as you enter the door to the tower, make sure you touch the wall at the top (just like the LPAT), and for safety you must touch every stair on the way down. In the comments record how long you were able to make the bottle last as well as how many times you completed the tower, all the way to the top and back to the door is 1 evolution (1/2 evolutions count).
This is a good one to do on crew, good luck and have fun!
Wearing full PPE, including SCBA climb the tower at station #1 on air until your bottle is completely empty.
Make sure your bottle is topped off 100% full, go on air as you enter the door to the tower, make sure you touch the wall at the top (just like the LPAT), and for safety you must touch every stair on the way down. In the comments record how long you were able to make the bottle last as well as how many times you completed the tower, all the way to the top and back to the door is 1 evolution (1/2 evolutions count).
This is a good one to do on crew, good luck and have fun!
Thursday, March 10, 2011
Fitness Challenge #1
Okay here it is the the first of many challenges for the members of the LFD:
5 pull-ups
10 push-ups
15 squats
20 sit-ups
repeat this circuit 10 times.
Record your total time in the comments. This workout is geared towards some of the tests in our annual fitness assessment, and completion of 10 rounds is a great workout, and anything under 30 minutes is in great shape.
Also encourage others to get involved, there are 2 pull-ups bars in our workout room at station 1, so while on crews plan a workout and race with the crew. If you struggle with pull-ups, do them with a little assistance (or kip).
And as always if you have any health/fitness related questions, or suggestions for our blog, let me know.
5 pull-ups
10 push-ups
15 squats
20 sit-ups
repeat this circuit 10 times.
Record your total time in the comments. This workout is geared towards some of the tests in our annual fitness assessment, and completion of 10 rounds is a great workout, and anything under 30 minutes is in great shape.
Also encourage others to get involved, there are 2 pull-ups bars in our workout room at station 1, so while on crews plan a workout and race with the crew. If you struggle with pull-ups, do them with a little assistance (or kip).
And as always if you have any health/fitness related questions, or suggestions for our blog, let me know.
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