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Thread: FDNY Exam 2000

  1. #4251
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    I don't know, I'm a big fan of Michael Pollen's philosophy (not that I follow it that well): eat food, mostly plants, not too much.

  2. #4252
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    I have some tangible information in regards to all your diet questions. Depending on what you are doing, eating right accounts for alot. I just have to dig up all my paperwork from exam#6019. You should find it helpful!

  3. #4253
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    Quote Originally Posted by Exam#6019 Candidate View Post
    I have some tangible information in regards to all your diet questions. Depending on what you are doing, eating right accounts for alot. I just have to dig up all my paperwork from exam#6019. You should find it helpful!
    i would appreciate it if you can find a way to get it to me! Do not beat yourself up digging old files up, but if you come across it, that would be really helpful.
    Test # 2000
    Score # 101
    List # 19XX
    Intake 3/5/14
    CPAT 3/27/14
    Medical 7/23/14

  4. #4254
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    Quote Originally Posted by Manhattan Medic View Post
    I don't know, I'm a big fan of Michael Pollen's philosophy (not that I follow it that well): eat food, mostly plants, not too much.
    Thanks...googled it and currently reading information...appreciated!
    Test # 2000
    Score # 101
    List # 19XX
    Intake 3/5/14
    CPAT 3/27/14
    Medical 7/23/14

  5. #4255
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    Quote Originally Posted by NYgrad2012 View Post
    May be a silly question but in terms of diet to prepare for academy and physical test, does anyone recommend anything special other then fruits and veggies?
    Proteins. Fruit sugars are great fuel and and agent in rebuilding muscle but without protein, you're just whistling in the wind.
    Test: 2000
    Score: 98
    List Number: 60**

  6. #4256
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    I swear, all this waiting would make a sane man crazy. Thank god none of us are sane!
    Last edited by Combat medic 92; 10-13-2012 at 11:02 PM.
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    Score 102
    List #7xx

  7. #4257
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    Quote Originally Posted by mky915 View Post
    I highly recommend Jim Wendler's 5/3/1 Program. It is a very simple and effective strength program that is very flexible.

    The focus is on: Back Squat, Deadlift, Bench Press, and the Overhead Press. Optional:Power Clean or Clean and Jerk. On a 3 week cycle: 65,75,85% Week 1, 70,80,90% Week 2, 75,85,95% Week 3, Week 4 deload. Firefighters need power-endurance as the main energy system, and the best way to improving this is strength training. A guy who can deadlift 300 pounds vs. a guy who can deadlift 200 pounds, the 300 pound guy will get more reps of a 150 pound deadlift. The stronger you are, the more efficient and "easy" things will be( in conjunction with conditioning).

    Assistance exercises(my rec's): 5 x 10 of the 4 main lifts @ 50-70%, Front Squats, Dumbbell Rows, Romanian Deadlifts, Barbell Curls/Hammer Curls, Tricep pushdowns/extensions, Face Pulls, Front and Side shoulder raises, Weighted Dips, Pullups/Lat Pulldowns, Heavy Farmer's Walks, Bulgarian Split Squats

    Conditioning(my rec's for firefighters): Heavy and moderate sled/tire dragging forwards and b






























    ackwards, Sledgehammer and Tire, High Rep Kettlebell Swings/Snatches, Stair Climbing, Battle Ropes plus Bodyweight circuits(You can't go heavy and hard all the time! That will lead to burnout/stalling), Lifting and carrying sandbags, 5k's(no reason to go long distances), Sprints/Uphill sprints/Suicides, Barbell Complexes(bloody hell), swimming and light jogging/incline walking for active recovery,rest, etc.

    Optional: Yoga and Meditation. If its good enough for Paddy Brown then its good enough for you.

    Don't let the functional fitness gurus tell you that isolation exercises are useless. Remember your body is a chain, a weak link and it will fail or over/under compensate nearby and adjacent muscles leading to injury/pain.

    Even the barbell curl, yes it is what all the bros do in the gym but look at it from this perspective: bodybuilding=prehab work, increase strength in overhead and horizontal stabilization(firefighters need both), prevent elbow joint pain, increase pulling endurance because the smaller muscles will fail first, and hypertrophy. Look at your body as a whole.

    The problem is people focusing on the isolation/bodybuilding exercises, instead of putting powerlifting/olympic weightlifting as the priority core exercises, and not doing assistance exercises that makes sense(front squats, dumbbell rows, etc.).

    You need routine and you need specificity as a firefighter. No need to pay $$$ to workout with a bunch of yuppies who think they are bad ***, or do a one size fits all workout that is the same for a housewife or a soldier(what an insult btw), or a routine that has no programming or poor programming,
    or has you do exercises that are not relevant to what a firefighter does or needs, or a "program" that places a very high use of the shoulder both direct and indirectly, or doing a clusterfuk of exercises and giving it a female name, or do high reps of exercises that only reinforces poor form. Yeah I am talking to Greg Glassman(Broscientist) and CrossFit.

    Use your analytical head, and keep it simple and do stuff that makes sense, and liberate yourself from the functional fitness gurus and bench-curl jocks who both spout their broscience and ignorance.

    Best way to use this 5/3/1 program is on a 2 Day Split:

    Monday: Squat and Bench Press. Assistance. Conditioning. Mobility/Stretch.
    Friday: Deadlift, and Overhead Press. Assistance. Conditioning. Mobility/Stretch.
    The days in between can be used for conditioning, just no hard conditioning the day before your lifts. Again, you can't go hard everyday, every strength and conditioning coach can tell you that.

    That's it, and follows KISS principle.

    My hope that fire academies change their fitness programs. Endless miles of running and endless reps of bodyweight exercises will only make you weaker. Barbells, and kettlebells can be costly, but maybe fire academies can use some very cheap and low cost items for what I call "Strongman" conditioning. Dragging heavy and moderate weight tires(tires can be obtain for free at shops) forward and backward, pulling in hand over hand the tires, swinging a sledgehammer on the tire, lifting and carry sandbags, etc. Glad to see that the FDNY does the FST once a week, a step towards the right direction.

    Good luck on your training, keep it simple, keep it balanced, use your head, listen to your body, EAT, push yourself, REST, and go kick *** and become the strongest AND most conditioned fireman you can ever be.
    Yea clearly everyone who does crossfit is a soldier insulting yuppie gtfo haha you can pick things up and put them down all day Crossfit is the perfect excercise program for any fire fighter law enforcement or athlete in training it's a mentality u develop to get thru each workout and your heart rate is pushed to the Max every single workout which would simulate running thru a burning building 10 fold over crushing a big amount of weight while resting in between sets and as for crossfitters being yuppies excuse me I must go take my Vespa in for an inspection
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  8. #4258
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    Nothing can simulate running through a burning building, except running through a burning building. Why can't you just do Crossfit as conditional work to Wendler's 5/3/1? That's why Crossfit gets a bad name, because of elitist attitudes that you have... crossfit is superior and everything else sucks, right?

    One of the best gyms in the country is in NY area http://www.defrancostraining.com/
    It has everything you can possibly imagine and some more. DeFranco is an elite trainer and you will love the atmosphere in the gym.
    Last edited by petrole; 10-14-2012 at 01:12 PM.
    Test: 2000
    Score: 99
    List #: 38xx

  9. #4259
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    Hi everyone,
    Long time lurker here and just want to congratulate everyone on their high scores. I got a 97, list 78xx. So im guessing at least a 4 year wait?
    Stay safe and motivated
    EXAM: 2000
    LIST# 78xx
    SCORE: 97

  10. #4260
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    Vq
    Quote Originally Posted by petrole View Post
    Nothing can simulate running through a burning building, except running through a burning building. Why can't you just do Crossfit as conditional work to Wendler's 5/3/1? That's why Crossfit gets a bad name, because of elitist attitudes that you have... crossfit is superior and everything else sucks, right?

    One of the best gyms in the country is in NY area http://www.defrancostraining.com/
    It has everything you can possibly imagine and some more. DeFranco is an elite trainer and you will love the atmosphere in the gym.
    I've been on their website.. Due to his high profile athletes( Brian Cushing) I'm sure he is quite expensive...

  11. #4261
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    Just ran into Councilman Vallone at Astoria Park. Personally thanked him for his work on the age extension. He, along with a few others, may have very well (hopefully) altered a lot of our lives for the better...
    My1Goal, River6019 and rcfd31 like this.

  12. #4262
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    Defranco is in jersey and I am sure he is expensive.
    Exam# 2000
    List# 6,xxx
    Score 98

  13. #4263
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    Got back from out of town to find my weight vest waiting on my back porch for me. That means I'll be walking the bleachers tomorrow morning. Bring on the pain!
    Exam: 2000
    Score: 99
    List: 36XX

    It's all heart.

  14. #4264
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    Quote Originally Posted by petrole View Post
    Nothing can simulate running through a burning building, except running through a burning building. Why can't you just do Crossfit as conditional work to Wendler's 5/3/1? That's why Crossfit gets a bad name, because of elitist attitudes that you have... crossfit is superior and everything else sucks, right?

    One of the best gyms in the country is in NY area http://www.defrancostraining.com/
    It has everything you can possibly imagine and some more. DeFranco is an elite trainer and you will love the atmosphere in the gym.
    Your right

  15. #4265
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    Name:  pullups-1.jpg
Views: 2581
Size:  27.0 KB
    I posted this to illistrate proper full up form for you gentlemen.

    No kipping you crossfitters
    Last edited by BrooklynBorn; 10-14-2012 at 10:57 PM.
    Exam# 2000
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  16. #4266
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    Anybody have information on the academy. Such as the length? Days? Hours? And if we get paid?thx
    Test: 2000
    Score: 102
    List: 8XX

  17. #4267
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    DeFranco said he has a lot of policemen/firemen training there, so it can't be that expensive. A lot of the crossfit gyms are like 200$/month, now that's expensive for some barbells, bumper plates, wooden boxes and pvc pull up bars. Chelsea piers sportcenter, which has ridiculous amount of equipment, is around 170$/month.
    Test: 2000
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  18. #4268
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    Quote Originally Posted by BrooklynBorn View Post
    Attachment 22431
    I posted this to illistrate proper full up form for you gentlemen.

    No kipping you crossfitters
    That dude needs to cut his hair
    Test: 2000
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    List Number: 60**

  19. #4269
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    Quote Originally Posted by petrole View Post
    DeFranco said he has a lot of policemen/firemen training there, so it can't be that expensive. A lot of the crossfit gyms are like 200$/month, now that's expensive for some barbells, bumper plates, wooden boxes and pvc pull up bars. Chelsea piers sportcenter, which has ridiculous amount of equipment, is around 170$/month.
    Plus tolls and Gas. It would ok to work on form once in a while or for a short time but not as you regular gym. I wish it was feasible.
    Exam# 2000
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  20. #4270
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    Quote Originally Posted by petrole View Post
    DeFranco said he has a lot of policemen/firemen training there, so it can't be that expensive. A lot of the crossfit gyms are like 200$/month, now that's expensive for some barbells, bumper plates, wooden boxes and pvc pull up bars. Chelsea piers sportcenter, which has ridiculous amount of equipment, is around 170$/month.
    There's a crossfit gym near me in Scranton.. Was checking it out 90 a month or 80 a month with a year membership.. Are they all created equal? Like every gym is the same funded by crossfit brand? Sorta like McDonald's kinda deal? Or is each place different?

  21. #4271
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    Quote Originally Posted by knicksh2o View Post
    Anybody have information on the academy. Such as the length? Days? Hours? And if we get paid?thx
    20 weeks, 10 hour days (6a-4p, or 8a-6p). Of course you ****ing get paid.

  22. #4272
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    Quote Originally Posted by petrole View Post
    DeFranco said he has a lot of policemen/firemen training there, so it can't be that expensive. A lot of the crossfit gyms are like 200$/month, now that's expensive for some barbells, bumper plates, wooden boxes and pvc pull up bars. Chelsea piers sportcenter, which has ridiculous amount of equipment, is around 170$/month.
    More equipment does not automatically equate to a higher worth. I really wish I could go to a gym that had the bare essentials you described above and wasn't really expensive, but that isn't the case. Also for crossfit you aren't paying for just the equipment you're paying for trainers and classes.

    BigGriffC: they are franchises so once the coach(es) do whatever is needed to make corporate happy they get to call themselves a crossfit gym. Because of that they aren't all created equally. See if you can find reviews online about the specific gyms in question.

  23. #4273
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    Quote Originally Posted by Manhattan Medic View Post
    20 weeks, 10 hour days (6a-4p, or 8a-6p). Of course you ****ing get paid.
    Is the academy class split 50/50 between each shift? 6am start is brutal for someone commuting from afar! (not that I wouldn't take it in a heartbeat, lol)

  24. #4274
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    Good question. Also is 5 days a week?
    Test: 2000
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    So today I got into this conversation with 2 guys in a grocery store who were talking about the Fire fighter test and both did pretty well, one is in the 1500s the other 3000s. As we kept talking about it they told me that they were both 32 years old so I asked them if they took the last test in 07' and they both said NO!..I didn't want to crush both their dreams so I didn't tell them that the cutoff for anyone who didn't take the last test was still 29.5. This makes me wonder how many other people in this list believe that the age limit is 35 for EVERYONE?? O well. As bad as it sounds but 2 less people I have to worry about.

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