This past Saturday, CrossFit coaches and members at Fit Farm along with hundreds of other CrossFit gyms across the country participated in the "Hotshots 19" workout.
It was held in memory of the 19 firefighters who died June 30, 2013 fighting an out-of-control wildfire in Yarnell, Ariz. Participants made donations, and more than $200,000 was raised nationally for the families of the fallen firefighters.
Tim Collins is a certified personal trainer based in Omaha. He blogs for livewellnebraska.com. Read more from Tim.
I felt honored to be part of this special and emotional event.
I've done numerous hero workouts before, but this one was by far the most challenging.
The coolest part about this workout is that each rep scheme has a meaning behind it. Also, the training volume simulates the intense situations firefighters deal with daily.
Here's the workout:
6 rounds for time (6 symbolizes the month of June when the firefighters died)
- 30 air squats (symbolizes the day the firefighters died)
- 19 power cleans at 135 pounds (represents the 19 men who died)
- 7 pull-ups (included in most firefighter physical testing)
- 400-meter run (included in most firefighter physical testing)
The hardest part of the workout for me was pushing through the power cleans. It made me think about firefighters carrying people out of burning homes and buildings. With that on my mind, there was no way I was going to slow down or give up!
Each 400-meter run was completed outside in humid, 90-degree weather. I couldn't help but think about the intense heat in a fire that firefighters have to experience. That made me run harder.
I have a ton of respect for firefighters. They are some of the most fit and dedicated people on the planet. And not just anybody can become one!
Tony Schuster, a fellow CrossFit coach at Fit Farm and a former firefighter, helped us understand just how difficult the job can be before we started the workout. It was emotional, but it pumped everyone up.
Firefighters risk their lives to protect ours. If you bump into one of these fine individuals, please thank them!
And give the workout a shot! When you get tired and want to give up, remember why you are doing it and who you are doing it for.
For more information or to make a donation, click here.