Wrist Roller

Another simple one. Good for Popeye arms.

Ultimate Sandbags

Several new options for sandbags have been provided. The company calls the product the "Ultimate Sandbag" and we have purchased several options for varied size/weight. More information from the company website can be found here. http://www.ultimatesandbagtraining.com/

Each station has a total of 4 new bags.

• 2 "Strength" bags
• can be loaded with 20-80llbs
• 2 "Burly" bags
• can be loaded with 80-160llbs
• 5 filler bags
• each filler bag can hold up to 40llbs.
• currently, each station has 3 bags filled to 20llbs and 2 bags filled to 40llbs
• additional weight can be used from the old duffle bags which contain homemade weights ranging from 5-10llbs each

Use common sense with loading the bags, try new exercises with lighter weights until you are comfortable with your technique. The different sized bags allow for use with heavy loads, but also allow for a moderate load that is more dynamic as it shifts in the larger shell. Keep this in mind when you are selecting a bag for your workout, as it can add to the dynamics of your training, but if you aren't prepared can also be a safety hazard.

Below is one of the introductory videos for the USB that was provided by DVD with the kit. The rest of the clips will be up ASAP.








Detailed description of the bags and how to assemble

Core Roller

This one isn't so exciting, but it's plenty difficult.

 

 

Introduction to new Equipment

In an effort to keep everyone informed about the new equipment that has arrived, information will be posted on the main blog page for staff to review. A post on the battle ropes and prowler sled has already been posted (see below).

Please take the time to go over the articles or review videos when they are provided, as this will help ensure everyone is following the same safety guidelines while getting the most efficient methods of use out of the new equipment.

Thanks for checking back regularly, hopefully this will help in decreasing the amount of extra emails in your inbox, and will also allow for quick reference while in the gym away from the corporate PC.

New Equipment...Battle Ropes & Prowlers

You'll notice some new equipment coming into the halls over the next few days and weeks. As it comes onto the floor, we will be trying to post some familiarization material on the blog for your review.

Remember, nothing replaces formal in person training with your PFT on both new and old equipment. Please discuss the proper use and techniques surrounding all equipment, including our new additions.

We plan to roll out most of the equipment as it comes in, and will need some assistance in assembly of the new and relocation of the old. With that in mind, please continue to be considerate of safety concerns with all equipment we use, and how it should best be used in our stations. If in doubt, consult with your PFT or any member of the Fitness Committee.

One of the newest pieces to be available are the Battle Ropes. The best location for them at all three halls may be outside on the tarmac with the rope wrapped around the yellow posts between the bays. A suitable location may be found inside, but until we put them into practice this may require some trial and error.

Here is a clip that helps to highlight some of the Battle Rope uses:




Along with the Battle Ropes we also received Prowler Sleds. These sleds are made for pushing a weighted load. Again, be careful introducing a new piece of equipment into your routine without the proper instruction. If you see this added to the blog suggestions, remember there are always alternatives if you are uncertain of proper technique. Your Fitness Committee is always here for feedback as well.

Here is a clip to help with an introduction to the Prowler.

It's that time of year!

Hey everyone, it's that time of year to start thinking and planning for 2013. 
What is it you want to achieve in 2013?
What are you happy with from 2012?  Did you do what you set out to?
Any goals or targets you might not have met?

It's a good time to start looking at the calendar and consider what events or activities you want to participate in.... especially with vacation picks going on!



A short list o events for you to consider:
IAFF Hockey Tourney- end of March??

Run/Endurance-
Spartan Race- 5k obstacle course (Aug 17 in Calgary)
Airdrie Mayor's Run- 5/10k (first weekend of June)
Edmonton Fire Off Road Triathlon (Early to Mid June)
Xterra Off Road Triathlon
24 Hours Of Adrenaline (Mountain Bike Race, good for corporate and competitive teams!)

Tons of Runs and triathlons


Power/Strength-
Powerlifting (Squat, Bench Press, Deadlift) meets (typically Jan, July and Oct dates)
Olympic Weightlifting (Clean and Jerk, Snatch) meets (Jan, Mar, May, Aug, Sept.... bunch of dates)

FF Combat Challenge (Nice blend of job related activities and strength/anaerobic conditioning)
Events in Alberta:
June 8-9 (Ft. McMurray)
June 15-16 (Brooks)
Aug24-25 (Edson)
Sept 4-8 (Edmonton- Canadian Nationals)


If you know of any other events worth noting let me know- like charitable sports events, as I will start compiling a list on the blog for ppl to check out.

The more heads up we all have and the more awareness of events the better chance we have of ppl coming out- me included!

Take a look through the links and see what each has to offer, therre are many different types of sports/events out there to get active, not just running!

If you need any help getting ready for any event or goal let one of our friendly neighborhood Fitness Committee folks know, hopefully we can help you on your way!

Spinathon

Through DC Rabel an invitation was issued to the department to participate in a fundraiser for a local family who is dealing with a recent cancer diagnosis. Thanks to Brad, Local 4778 entered a team who participated in the Spinathon (see the link below for more info) while wearing bunker gear.

DC Rabel received this note of thanks from one of the organizers after the event and included the pictures listed below.

"Hi Garth...you have  a great  team of folks there...they all did their hour in full gear!!Amazing work from everyone involved!"

www.airdriespinathonbenefit.eventbrite.ca

 They raised $250 to participate - thanks to Brad, Rina, Cale, Todd, and Ryan for riding!

Rina has provided even more pics!

Shoulder Press

Came accross this post on 70's Big dot com, sweet site with great content!

(For full content of the post check out the link, great info on pressing and some faults/fixes in the internal/external rotation.)
http://70sbig.com/blog/2012/09/3-press-fixes/

Spartan Race

Don't miss the last post from Mike, it had some good info on VO2 - but pics of Spartans is equally important.