555 News/Events / 555 fitness
How many of you left FDIC 2016 Humbled, like I did? I know its weird right, FDIC is the largest gathering of firefighter in the country. People go there for thousands of reasons, wanna buy a new ladder, go to FDIC, wanna be trained by the top instructors in the game, go to FDIC, wanna see hundreds of bag Pipers get down, go to FDIC. And all of those reasons are great, but me, I was there to try and meet and greet as many of you as I physically could. I feel like I succeeded in that mission, because all I can think about is how humbled I feel.
Hearing your fitness journey stories really drives me to continue the awesome work we are doing with 555 Fitness. Hearing how many firefighters are getting together in groups and working out together before, during or after their shift is unreal. Meeting husbands and wives who tell me because their firefighter is getting fit, they are as well. Hearing from so many people that what we are doing is changing the fire service for the GOOD is resounding in my head. It leaves me humbled.
I would really be remiss if I didn’t take this opportunity to thank my team. Those men and women are my family, their belief in our mission parallels mine. Seeing my team’s passion in person only makes me want to put in more work then I do. Their service makes me feel humbled.
John Carpenter and the Firefighter Throwdown see the future of the fire service. In just a few short years, the event went from a side room at a conference to the field at Lucus Oil Stadium. pretty much speaks for itself. The athletes who competed are amongst the best in the world, not because they are are the strongest or the fastest or the healthiest , its because they believe in leaving it all out there. Putting out 110%. They don’t know how many people they inspire being out there. Watching them cheer each other on and work together left me humbled.
Then I have this long and growing list of our supporters , partners and sponsors. The people from the fire industry and fitness industry who believe in our mission. These are people who aren’t just cutting checks , they are showing up , they want to be a part of this change because they want to take that LODD number and lower it. They want fit firefighters coming to their aid. Their support and generosity leaves me humbled.
So who cares about me, right. Why do you care that I’m rolling back from FDIC feeling humbled. Because maybe thats what the fire service needs when it comes to health and wellness. A good dose of humble pie (in our case humble donut). Topics like fitness, cancer and suicide are not easy to speak about. I’m actually embarrassed when I say that the leading killer of firefighters is cardiac related disease. It’s really easy to strap on some gear and say I’m the best firefighter around , but it’s really hard to look in the mirror and say, am I in the best physical and mental shape I can be in, to do this job. BTW, that answer is always going to be NO. Because we can always be better then yesterday. But if you’re not doing a dam thing about it, each and everyday , for you, for your family, for your brother and sister firefighters, well…..
Every year, firefighters across the country die or are taken out of work due to preventable medical conditions. Many of these conditions could have been identified in annual medical screenings and exams and treated before resulting in loss of life or injury time-off.
A Cardiac Stress Test may be a part of your fire department's routine physical exam or something your Primary Care Physician may suggest based on the nature of your work - but does just the thought of getting a "Treadmill" Stress Test give you chest pain you didn't have before?
Steve Vrieze (Volunteer Firefighter/EMT/Master Degree in Exercise Science) takes us into the University of Minnesota Medical Center in Cardiac Stress Testing to show us their facility and explains to us how this exam is administered and what to expect.
Thanks to awesome friends and fans like you, 555 Fitness now has 30,000 Facebook followers in just over 2 years time. It's just unreal to know that our mission and message can travel so far each and everyday. You guys and girls are the reason the small staff here at 555 Fitness keeps pushing forward. Hearing and seeing your success stories each and everyday only proves that our movement is growing within the fire service. Eventually, change will occur, and you can know that you played a part in it.
To thank you for your loyal support we have decided to have a little video contest on our Facebook wall. We want a short 1-2 minute video of you, and your crew living our motto of Train Hard Do Work in your station. For every like your video gets, you'll get 1 point, for every share your video gets ( must be shared from the 555 Fitness page) you get 2. Most points at the end of one week from this post, wins a grab bag of 555 Fitness gear for you and your crew.Seems easy enough, the rules are below.
1) Video must be done in station
2) Video must have workout listed in it, with one element of the workout using the number 30 (please not 30,000 of anything ok guys). 30,000 of anything will be automatic disqualification and cause for psych eval.
3) You have one week to post the video to our wall from the time of this post
4) Each like gets 1 point, each share from the 555 Fitness wall gets 2. Most points at the end of one week, wins a grab bag of 555 Fitness gear.
555 Fitness was started with a mission in mind. To create a cultural change from within the fire service. All to often we are inundated with studies, programs, politics, equipment created by certain groups of individuals who use their power and influence and create change from the top. All too often this change is met with extreme backlash from the rank and file, which (with help from our friend the internet) only stirs the pot and makes these folks almost famous. All while no real change is actually occurring.
Our experience has only showed us that our very simple and direct method of creating cultural change is working. Put up free workouts, share some tips here and there and create a very non judgmental area for emergency service providers to help their brothers and sisters get in shape. Our use of the internet has brought people together from around the world. We have helped to start this change from within in numerous departments. Not by forcing anyone to workout, not by creating 143 page documents with multiple opened ended options, but by sticking to our philosophy of “Train Hard Do Work”.
Now with the help our partners Brute Force Training , Life Aid Beverages, Topical Biomedics (makers of Topricin Healing Cream), and Top Secret Nutrition, 555 Fitness is proud to announce we are able to provide a special grant to a fire department who is leading the way in firefighter fitness. The Roebuck Fire District in Spartanburg County, South Carolina will be the first winner of this Brute Force Training grant, and will be receiving a variety of functional fitness equipment provided by Brute Force. Please visit their site here to learn more about their products: http://www.bruteforcetraining.com
This department is one of many that the fire service can look to and emulate. They are changing the culture and doing what is RIGHT for the members of the community, the firefighter and their families.
Keeping in mind that what is easy isn't always right, and what is right isn't always easy, the Roebuck FD did the unthinkable. The administration set physical fitness standards, and the members held each other ACCOUNTABLE without exceptions. Below is some info about the Roebuck Fire District and how they created positive cultural change from within. Keep in mind, their policies are very simple and to the point and as you will see, this change was created from within.
To understand why we chose Roebuck fire department as this surprise grant recipient, we would like you to read their story, in their words:
The Roebuck Fire District is a combination department covering 24 square miles of suburban Spartanburg County in S.C. We have 13 career firefighters, and 6 volunteers (3 of which work for other FD’s). We run approx. 600-700 calls per year with very limited medical first response, and work Automatic Aid with 5 local departments for structure fires. Annually we respond to well over 100 reported structure fires in our primary, and auto aid areas.
We hold annual physicals in March every year and there is where our official transformations began this year. Unofficially, we heard that there was going to be a new Dr. coming to our contract agency that performs our physicals, and we heard that he was a “no-nonsense” kind of guy. Honestly, we were scared of the outcome, because we all knew that changes had to be made, but we were really good at making excuses. One of the guys (that would end up on light duty) knew he was going to busted pretty hard, so he began early trying to diet and lost about 20 lbs before physicals… but that is about all the pre-gaming we had. When March rolled around, we completed physicals, and anxiously awaited the phone calls. The Doctor called Chief after reviewing physical info, and told him that he was not going to approve 3 of our firefighters for clearance to wear a respirator. Our physicals are referenced to NFPA 1500, but qualifying factors for “NO CLEARANCE” are BMI over 40%, quality of Pulmonary Function Test, Stress test on bike, and blood work. It is important to state that all 3 of ours that did not get cleared were NOT REMOVED FOR WEIGHT ONLY, but had other medical issues that were directly related to obesity. Some of these were cholesterol problems, hypertension, pre-hypertension and kidney function issues. The combination of weight, bmi and other health issues caused the Dr. to make his decision. When he called Chief, he knew this was not going to be a popular decision, but told Chief that essentially, he refused to have the blood of Spartanburg County Firefighters on his hands and wasn’t going to sign off when the indications were that he shouldn’t. (Gotta love a Doctor with some integrity!)
The administrative staff then had a meeting and determined that PT was no longer going to be optional at our FD. We had allowed our staff to voluntarily work out forever, and had not been successful. After determining that continuing to do the same thing would yield the same results, we made the big change. This did not come easy for us at all. There was push back, and excuse making, and every trick in the book to circumvent the system by those of us who were not put on light duty, but the other 3 had no choice… They were given 90 days to make significant improvement to their overall health and then they would be re-evaluated by the physician. We then decided as a group that we were going to do whatever it takes to support those 3 guys and get them back on the rig. The 3 were required to meet every 2 weeks and have supervised weigh-ins. Progress was slow at first, but evident and then all of us started weighing in and seeing results. After the first month, daily PT was a routine, not a chore anymore. Sure we still tried to get out of working out, but our shift mates would hold us accountable and make sure that we pushed past the moment of weakness and get through the PT. Two members were the first to be returned to full duty after approx. 45 days of mandatory PT and the last returned to full duty clearance after 2 ½ months on light duty.
Since then, all of our staff have seen awesome results, not just in weight loss, but overall function and job performance ability. Collectively since March, our career staff has lost right at 200 lbs, and that number is increasing every day.
We have gone from only being able to do 20 minutes (avg) work out each shift, to now at least an hour each shift. Our stamina on calls is much improved, and our overall ability to perform repeatedly on calls during our shifts is drastically improved.
We will have much more measurable overall health and wellness statistics to compare after our next physicals, but I am hoping that our department serves as an example of what can be done with the right attitude and direction from our staff, Chief and physician making the right decisions.
Do you know of a fire department who is doing something like this? Let us know.
We would like to congratulate the Roebuck Fire District, not just in winning the grant, but in doing what was hard, doing what is right for their employees. We would also like to thank all of our corporate sponsors for their support of not just 555 Fitness, but the fire service as a whole.
Today, on our IG page I got asked an interesting question. What workouts do you do in full gear? My answer probably surprised a few people out there. I rarely , if ever do any. Actually most of us on the 555 Fitness team workout in full turnout gear.
Now I'm sure loads of people out there are saying, what, you guys always post pictures of people working out in their full turnout gear, and you don't. Well one thing is for sure, working out in your turnout gear and posting the picture online will get you loads of likes, loads of shares, loads of repost's and who knows, maybe a feature on a big name Facebook page.
Before you start screaming and calling me names, I'm not completely against this. I have been known to done my gear and workout or maybe even run a 5k or two in it. However, working out in your gear is not for everyone. It's actually an extreme form of working out. Oh boy, I went and said it, yes working out in gear is an extreme form of working out.
But Pip, when we fight fires, we wear full gear, so why not exercise in it? Well, lets look at the current state of affairs in fire service fitness. Cardiac related deaths are still number 1 on the list. We are in the crawl before we run stage. Just like scaling a workout, if you feel you have the ability to do a hardcore workout in gear, then by all means do it. But remember, there are way more of your brothers and sisters out there who need to just start working out, so the thought of being forced to exercise in full gear is not exactly comforting.
I would recommend 1-2 workouts a month with your gear on. I would also recommend these being done while off duty. Please always keep in mind when working out on duty, that you are still responsible to the citizens we serve. Doing an extreme workout, under extreme conditions while on duty could fatigue you to a point that you will not be as effective on the fire ground. Lastly, no matter what a manufacturer says, your gear limits your mobility, and its in no way meant for you to do complex barbell movements in. So again please use extreme caution if you choose to go this route and by all means, keep the pictures and videos coming.
Train Hard Do Work Stay Safe
When we launched the site, I promised myself I would blog and blog often. In the beginning I did, but that didn't last long. I had planned on using the blog as a way for you guys to learn more about us, the crew behind 555 Fitness. Well,that's going to change again.
It's been just under a year since I "officially" "cofounded" 555 Fitness and a lot has changed. We recently attended Andy Fredericks Training Days in Alexandria VA. I was beyond shocked at home many people knew who we were. However, there were just as many who didn't know we were all firefighters. Some people thought fitness was our full time gig. So yes, we are all firefighters, who happen to be just as passionate about fitness as we are firefighting. Everyone we met there was great, knowing how many of you feel that fitness needs to be just as important in the fire service as we do just fuels our fire more.
We plan on taking 555 Fitness to a whole new level in 2015. This weekend was the National Fallen Fire Fighters memorial. Too many of those names were caused by cardiac related events, as was the same story the year before, and the year before that and the year before that. Our overall goal is to change that. No, it's not possible to prevent every cardiac related death in the fire service. However, through fitness, through proper nutrition and through leading healthier lifestyles we can definitely lower the number.
Lastly, if you haven't yet, check out our Pride and Purpose Facebook challenge. We partnered with Station Pride on this one. I've done a fair amount of the 3rd alarm days and they are tough. But that's what's it's all about, that's the purpose end. The pride end, that should be the easy part, but it seems as though enough people are blogging about a lack of it in the fire service. This weekend my department celebrated our 250th anniversary. Several different members worked for over a year to make this event a success. I can attest to the fact that pride does still exist. However, without people willing to work hard, the pride cannot exist. Just like this challenge, hard work, pays off.
Train Hard Do Work Stay Safe
I always wanted to title something with "In the Beginning" and this was my chance. We get a ton of messages from firefighters worldwide telling us how much they love our programming and how they have been following it. One statement that seems to stay constant though, is that they are on shift, working out, ALONE. Yes alone, while one guy chats on his cell phone, someone is flipping thru a magazine and my personal favorite, the guy who is awaiting the next big fire in the day room. You know kid, you have to be ready to fight a fire at anytime, so be well rested.
I feel your pain, because I've been that guy. But only for a short while. I started doing functional fitness WODS on duty and before you know it, some of the guys on my shift asked if they could join me. Not everyone does the same exact WOD, that's almost impossible, every exercise we do is scaleable. Always remember that. Should you ever have a question about scaling feel free to drop us a line and we can help you figure it out.
The cultural change we are attempting to make within our service will not change overnight, it won't change within a year, hell it may not change before I retire. However, someone has to start it, and why not let that someone be you. Set up your workout time , stick to it, and push through your WOD. Before you know it, someone will be joining you, someone will be asking you the how's and the why's of what you are doing.
So, I have had this rookie working at my station for the last few shifts. I was able to teach him a very valuable lesson for the fire ground. A little background. This rookie is 20 years old, look 15, is the son of an active captain on my department, and weighs 150lbs soaking wet! But a great kid with a great attitude.
I have an afternoon workout I do at the station every shift. We have a prowler sled. I have 25 meters marked off in our side yard in the grass. I do 10 rounds of 50m pushes, down and back. The sled weighs approximately 45lbs unloaded. I do 4 rounds of 50m with just the sled, 3 rounds with the sled + 45lb plate and 3 rounds with the sled + 90lbs. So 500m total. If I have a rookie working at my station I make them do it with me. We alternate rounds between us.
The first day I let him do it however he wanted. He chose to run with the sled when he could. By round 8, he didn't even want to try it with the extra 90lbs, so he did rounds 8 and 9 with the extra 45lbs and round 10 with only the sled. He was beat. Yesterday I told him this time to simply walk and push, even when the weight is light. He did. Not only did he do better, he was able to do all 10 rounds with the weight that was prescribed but we also did it over 5 minutes faster. We followed it up with some sled pulls with a 75' navy rope that I have with a large D ring on the end. I was able to show him that working smarter is much better. Remember that saying in Spec Ops, slow is smooth and smooth is fast!
The fire ground has a certain amount of work that it will require, but that amount of work is unknown to all of us. If we don't pace ourselves, we will likely run out of gas and that is when the risk of injury goes way up. Just a neat little example of some of the things you can teach the young ones by actually getting outside and working with them, or in this case, making them work with you!!!
I took my boys to see the Lego movie the other day, and we have been jamming to Everything is Awesome ever since. It's sort of a fitting song for the way this week has gone though.
Now, of course everything isn't always Awesome, however for us here at 555 Fitness, it's pretty close. And thats all thanks to you guys, our fans, our followers, the 555 loyal, actually we haven't figured out what to call you folks yet. The suggestion box is always open though. We are serious as a heart attack about that. Please let us know how we are doing and what we could be doing to make our site better for you.
Ok back to thanking you for making this week awesome. Our first t shirt is selling. It's not flying off the shelf like the "pet rock" did, but it's moving. And we can't thank those of you who have already purchased or are planning to purchase one enough. Each day that we get closer to being financially stable enough to open up the grant application period is just awesome.
A few other things happened this week as well. We were contacted by some different, people, organizations, groups ,and companies about some partnerships and future endeavors. So there's much more in the works, some things we would have never even though about. I would also like to thank all of the companies that shared our page this week, that was really awesome.
Lastly, if I didn't say it enough already, you guys are all AWESOME. The comments, the likes , the messages, everything you do each day makes Larry and I push harder to keep this ball rolling. Week 2 of sales starts tomorrow and the presale shirts will be shipping out soon. Then we want to see you guys and girls "doing work" in our T's.
Greatness is Built was printed on a recently released Flag Nor Fail hoodie. I'm a big fan of what Rob and Dana Bailey are doing over there with their line of apparel. However, this week, they have earned all kinds of respect from me. We have been working hard over the past few months, making sure everything was just right for this launch, or at least we thought we were.
"Greatness is Built" is more then just a quote to me now. Since Monday I feel like Larry and I have been going non stop. Answering questions, making connections, meeting our fans, getting excited everytime we see another sale and putting in the work you all deserve. That's what we do though, it's what we all do in the emergency services field. We put in the work, for the people we are tasked with protecting. You guys have all been so amazing, please know that each and every like, every new follower, every comment, every message and every purchase means so much to us. It means we aren't just two guys with an idea we think is good.
"Greatness is Built" doesn't end today, it doesn't end tomorrow, it will never end for us. We both cannot wait to hand out our first grant. And to see the equipment in the hands of firefighters getting fit. So keep showing us your love by sharing our pics, our site and our message. Stay safe
Train Hard Do Work