CANDIDATE PHYSICAL ABILITY TEST - PREP CLASSES

The Candidate Physical Ability Test (CPAT) is a new minimum requirement for the position of Firefighter. The job of a Firefighter is one of the most physically demanding jobs in the world. It requires high levels of cardiopulmonary endurance, muscular strength and muscular endurance. LALANNE FITNESS has designed classes that prepare you for the physical demands of this test. Our functional movements and CrossFit workouts will develop the fitness and skill needed to pass the CPAT your first attempt. The CPAT is a timed pass/fail test that consists of eight (8) critical physical tasks that similar to actual job duties on the fire ground...

During the CPAT, you must progress along a predetermined path from one event to the next in a continuous manner. Participants wear a 50-pound (22.68-kg) vest to simulate the weight of self-contained breathing apparatus (SCBA) and firefighter protective clothing. An additional 25 pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate a high-rise pack (hose bundle), is added to your shoulders for the stair climb event. You have 10 minutes and 20 seconds to complete all eight tasks. It is your responsibility to schedule and pay for your own CPAT. CLICK HERE for a video of the CPAT course from the California Fire Fighter Joint Apprenticeship Committee (CFFJAC).



Workout of the Day
Shoulder Press
5 sets of 10.
-break
"Jonesworthy"
6 rounds for time of:
Squat 80-64-50-32-16-8 reps
Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps
Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

PALEO RESOURCE
Evolutionary Fitness
People who eat only once a day waste lean body mass all day. They are awash in catabolic hormones that use lean body mass to try to keep their brain alive on the glucose it requires. When they finally eat, they eat so much they get a surge of insulin that packs the energy in the food away in fat. Over time, their body composition changes---they come to have this small body inside a relatively inert shell of fat. They look large, but the active part of them is small. Don't keep track of your total weight, keep track of your lean body mass. Your lean body mass is the real, metabolically active, you. It is the tissue that allows you to function and think and live. If you gain lean body mass, you lose fat and you keep it off because your metabolic rate rises. Everyone should keep track of lean body mass to monitor his or her health status.-Arthur Devany

"Experience is a great teacher." -John Legend