Tuning in to CPAT training 🚒
My focus from here on out will be on preparing myself for the fire department physical fitness test, as well as functional firefighter fitness in general. •
I graduated college with a bachelors degree in Fire Science👩🏻🎓🔥 Luckily, one of the classes I had to take was Emergency Personnel Fitness, which was created by the former Director of the New York City Fire Department Physical Training Program & author of "Get Firefighter Fit," Kevin S. Malley. The fitness class focuses on gym equipment exercises to prepare for fire department operations & the CPAT.
Tonight's workout (created by Kevin S. Malley for the Emergency Personnel Fitness class)
-Run 1.5 miles (tonight I did a 30min run beforehand, roughly 4 miles)
-1 round of 20 reps each of: leg press, chest fly, seated row, leg extension, leg curl, calf raises, db shoulder press, db curl, incline sit ups (15reps), back extensions (8-10reps) and lat pull down.
These exercises are done with little rest in between (about 30sec-1min)
-Into 1 round of the same movements, but 10-15 reps and the same rest in between -Finish with a 1.5 miles run •
The movements should be done with no breaks in the reps & slow negatives, so choose weight wisely. 💪🏼💪🏼💪🏼
👩🏻🚒👨🏻🚒🚒🔥 Seize the day! And remember, hard work beats talent when talent fails to work hard!! You want it? GO GET IT
Started the day with a nice 5k row 💀 Some of this afternoon included a clean emom @ 65% and gymnastics emom alternating between 8 c2b and 4 bmu- really trying to work efficiency.
Followed by a nice little sprint piece:
Every 2:00 Minutes, until 50 Reps is achieved
1 Legless Rope Climb
Max Sandbag Squats @ 150/100 → Must be held in Front Rack (3:41, went 28 and 22 on the squats) 100 m sandbag carry 2 minutes after final squat
Great dose of intensity to cap of a solid midweek day 👌🏻
It’s been 6 months since I started #CrossFit as a scrawny 130 lb runner. That still sounds so funny for me to say as I was 185lb overweight only 6 months prior to that in 2017. But ever since training and taking my nutrition to a higher level at #CFNAC, I’m really pleased with my latest #InBody results. I was able to pull off a bulk up of 10lbs of lean muscle mass during the winter, and now cut body fat again. My main concern initially was that I would lose the gains I got because Running season started again. However with a higher protein intake, lifting heavy weights, and making my runs more purposeful, I not only was able to preserve my gains, but also added a bit more muscle! I also continue to boost my basal metabolic rate (BMR), so I’m actually eating more than I ever have before yet continue to burn fat. Strength training also improved my core and balance which is absolutely crucial to improving my running form to prevent injury. Thanks to my phenomenal family at @crossfitnewmarketcentral / @crossfitauroracentral for your support on my journey. I can’t wait to bulk up again this winter with a goal to get up 150lb! NEVER FELT BETTER AND IT’S SUSTAINABLE 💪🏻 #hardworkpaysoff#hwpo#crossfittraining#crossfitweightlifting#crossfitdiet
My trip to Philadelphia was absolutely amazing! I was so happy to be able to take this trip and really have an awesome experience! Awesome to hangout with @josiecuda for her birthday weekend! I’m super stoked to have such positive fun people in life. Josie just moved and she’s already killing it in Philly! Awesome personal trainer if anyone is ever there! Also got to drop in @crossfit_fairmount which they were so welcoming and the box was so cool! Definitely if I’m ever in philly again that’s where I’ll be dropping in
Today is the last day to enter the raffle for access to the Mat Fraser Metcon 4 AMP. .
The hype is real. Dropping Friday 8am GMT. Passwords for access sent out tomorrow, 8am GMT.