I was just joking around there, sailor...
CrossFit is about more than push presses, running 400 meters, rowing 500m, push-ups, sit-ups etc. Anybody who is not a total gym rat and has no life besides working and working out will tell you that the most difficult part of training is actually getting yourself to train. Not everybody enjoys training.
The one thing CrossFit will do, is help you achieve goals on a daily basis, which in turn keeps you wanting more. You will spend most of your time anxiously awaiting the next WOD not dreading the next time you have to wait for a machine.
Once again for anybody thinking about doing it who has the means to do it, just do it. It will change your life and it will help you obtain your goal of becoming a firefighter. Its no wonder that any CrossFit gym you walk into in the 5 boros or LI will have many members who are already FDNY firefighters.
To the guys thinking about getting started with crossfit, I would have to agree with what has been said in regards to taking it slow and developing a base to work from. Learn about the important movements and understand the correct form (Squats, Deadlifts, KB swings, etc.). Check out this guy's website, http://www.mobilitywod.com/, he's a physical therapist who specializes in cultivating maximum human performance, use his website to figure out what mobility issues you have before you jump into the high intensity work. Also,use common sense when it comes to this stuff. Don't blindly follow the crossfit wods, if you see something that seems sketchy;don't do it. Try to avoid the high rep Olympic lifts that they sometimes use for conditioning as well as the sumo deadlift high pulls which wreak havoc on the shoulder joint. I personally use "crossfit style" workouts for metabolic conditioning as well as 5x5 for my strength training. Since I have a long wait before I will be called,I am focusing on developing strength, as I get closer in the next couple of years, I will transition to higher amounts of running and lightweight high rep movements to prepare for the academy.
Crossfit is an amazing workout if you can handle it... I must tell you though, this is not something you will learn overnight... Its hardwork... And yes you could injured doing the workouts but you can also get injured running on a track... My suggestion is to visiti a few boxes and see what type of trainers are available during your availability... See what type of experience they have... You want someone who teach you and mentor you... which most of them will... I know south brooklyn has an amazing facility... if your clsoe by there check them out... they are one of the originals with fantastic trainers...
So the clock starts ticking on the list around january?
Use the excitement of the job possibility to keep you motivated at the gym and what not, but keep doing whatever you've been doing with your life. School, work, travel or whatever. You won't know anything until it arrives in your mail box. By all means, read the forums, keep your finger on the pulse, but don't drive yourselves crazy. There's a lot that has to happen before they begin to hire from the O.C. next Spring/Summer. As for all of this ratio talk; nothing can really be learned until the first 2 classes from the O.C. list are hired. Then you'll see how many took the job in the first class and then how many who were passed over, differed or failed that first class come back for a second round.
Keep working steadily....things are rolling along, just slowly.
Does anyone know the shelf life of the list once created? Four years?
Guys, go to the FDNY website where they have the link for the list#'s. look for this,http://www.nyc.gov/html/fdny/pdf/job...od_conduct.pdf
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 backwards, 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.
I did 5/3/1 for a while as well. It's a good program because if you are stuck at a plateu it'll help you get past it, it's just a very slow and methodical way of training. What really helps simplify it is using a premade spreadsheet like what I've linked below. Part of why I liked it was that all I had to do was plug in 4 #s at the start of the month and my workouts were set automatically. That said, it neglects endurance training, which should be a primary focus for most.
Anybody know what type of violations will disqualify someone from the fire department? Could a public urination cause any problems in the hiring process?
What did you get for it? ticket? summons?
As a broad rule, I think they're fine with minor stuff, the most important thing about candidate investigations is DON'T LIE AND DISCLOSE ANYTHING/EVERYTHING LIKE THAT. Public urination probably won't torpedo your shot, but not disclosing it and them then finding it on your record will, because you lied.
Not too hard, right?