About

Code-wod is a workout plan for anyone. The focus is on what’s needed for first-responders to maintain our health over a long career. Behind cancer, heart attack is the leading killer of first-responders. We have the power to prevent that. This second iteration of code-wod has a goal of being a resource and not simply a place to find a workout. There’s more to our overall health and wellness than just physical conditioning. My goal is to offer resources: From Articles to applications that are useful and informative. The focus has shifted slightly from competitive to simply completion and discussion. While “sport” is in my opinion a fantastic motivator, it isn’t the whole picture. I want to encourage more people to work safe, but work to the best of their ability. There is no charge for any of the content and there never will be.

“The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Workout out”

Pat Sherwood.

Who

My name is Jereme Daniels. I’m a career firefighter. I’ve had an interest in health, wellness, and fitness since my early 20’s . My fitness background ranges from bodybuilding to CrossFit. As a part time personal trainer, I’ve trained all ages and fitness levels, one on one and in a group setting. I’m neither a writer or a cutting edge fitness professional. My goal is to help people find what works for them by introducing them to a variety of fitness, nutritional, and wellness information.

What

The daily workouts will be a mixture of strength, endurance, and agility. They will range from AMRAPs (As Many Reps As Possible), EMOMs (Every Minute On the Minute) to a basic strength day. The workouts are designed to be completed warmup to cool down within 45 minutes. Most of the “metcons” (metabolic conditioning) will range from 5 minutes (sprint) to 15 minutes. This is intentional. From Law Enforcement to Firefighters, our typical window of extreme exertion is somewhere in that range. Therefore we should train that way. There will be some outliers from time to time.

The workouts will not be extreme in nature. There will be nothing overly technical or heavy. The required equipment will be minimal. I ask that you record your “score” or a comment in the comment section. This is not only encouraging for others, but it helps me with future programs.

When

Typically a new workout will be released every third day. This is the standard “kelly” schedule in the fire service. My intention is to create a supplemental strength program to compliment the workouts.