The food you consume immediately after exercise is an extremely important step in the recovery process. The following is good info compiled from several sources, all of which are listed below. Check these articles: Crossfit ENDURANCE article on post-WOD-Nutrition & “Costantly Varied” article on Post-WOD-Nutrition Please read and heed this advice especially if you are [...]
“The WOD Sandwich” Part 1 – Warming Up
Here we go people, time to listen up! We grabbed SMFR D-shifter Chris Zienkievicz, also a Crossfit Verve trainer… see him here, for a 2 part “how-to” series on the lesser performed activities of your daily workout. Specifically the Warm-Up and Cool Down. First, let’s dive into the Warm-Up. Whatever fitness activity you [...]
Been Hibernating? Try a 3-week IPAT Primer
If you’ve been in a hole for a while and are having trouble getting out, we have a quick no-nonsense IPAT primer workout to get you prepped. Yes, the IPAT is a short test. Yes, it does require some level of fitness, Yes, all line firefighters need to pass the IPAT…Start the iPAT Prep Program here. [...]
Deskbound by Kelly Starrett
It doesn’t really matter what our position and rank here at SMFR, chances are extremely good we spend a ton of time sitting in a chair looking at a computer screen. Chances are also really good we don’t keep good posture during that chair time. Today we’re posting a video from Kelley Starrett of the [...]
Nutrition Bars, Healthy? Not Exactly…But
Check out this great post from our local nutrition experts over at CF Verve… Read it here They lay it all out there for us and give us the skinny on “Nutrition Bars”. Having a bar in the glove box can be super handy but real food is just better. Read the top bars [...]
Take a tour of Chowstalker
We love the layout and ease of this website Chowstalker.com, a food recipe pictorial. So much so that it’s one of our main buttons on our homepage under “COOKBOOK”. This gives us all quick access to recipes whether we’re at the station, at home, on our cell phones or sitting down once a week [...]
Ibuprofen or Ice
Many of you who have frequented Crossfit SMAC have heard this before but it’s definitely worth repeating…Ibuprofen DELAYS healing of damaged muscle tissues. So how can you treat your acute inflammation from muscle injuries or hard workouts? Try Proper nutrition, fluid intake, ice bath, fish oil, active recovery, stretching, massage, etc. Read up on what [...]
Throwing Sandbags – Capt. Hector Lagomasino
South Metro’s station 47 Capt. Hector Lagomasino has been training with sandbags out at the firehouse and SMFRfitness had the chance to pick his brain and video some of his favorite sandbag exercises. We also get a look at just how fit this 59 year old leader of our department really is. The Cap [...]
Welcome!
We have added a new website to the SMFR Health & Fitness Programs toolbox…SMFRfitness.com. In addition to Crossfit SMAC’s Daily WOD & fitness log website, here we will focus on all things Fitness, Nutrition and Injury Prevention/Rehab in blog article format. Take a few minutes and explore… Contact the Fitness Team if you have [...]
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