Workouts: Day 1 and 2- Friday, June 17th, 2011

Welcome to the 2nd tour of workouts, hope you enjoyed the first ones.  We are still keeping the movements basic and straightforward.  Please email or reply on the post with any questions.  Todays post will cover A, B, and C shift workouts for the tours starting 6/17/2011.

Day 1 WOD-

Push Press and Burpees

4 RD’s For Time:
5 Dumbell Push Press (25lb begin./35lb inter/45lb adv.)
10 Burpees
20 Double-Unders (Intermediate- 20 DU attempts, Beginner- 40 Single-Unders, if you don’t have a jump rope, sub 20 knee-tucks instead, but, you should REALLY invest in a rope)

Push Press movement starts from the shoulders and finishes with arms locked out overhead.  Do 5 push press, then 10 burpees, 20 DU’s, that is 1 round.  Repeat for 5 rounds total.  Here is an example how to do a push press.

Post scores and weights used to comment section.

Day 2 WOD– Strength and Mini-Metcon

The workout for today will be a strength session, followed by a mini-metcon.  Basically this means we do some lifting, then a short metabolic workout following.  We’ll start with the basic lifts and go from there.  Click on the links to see demo and explanations of the movements.

Strength- Back Squat 5 x 3

This means 5 sets of 3 reps.  The idea is to go up in weight on each set of 3.  Start light and work up to your 3 rep max.  Make sure to use the rack for safety.  The sets are not timed, rest as needed in between.  Here’s some great instruction on the back squat from Chris Lallane (Jack Lallane’s nephew).


“The Newbie”

1 Round for time of;

400m Run (or 500m row)
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats

This is a great baseline workout.  Use it as a warm up down the road, but for now, it’s a great workout in itself.

Post weights of bench press and time of mini-metcon to comments.


Day 1 Cardio- Interval Treadmill work

Spend 30 seconds on/30 seconds off on the treadmill, 16 minutes total (means 8 minutes of running).  Go as fast as you are comfortable with, but record your distance to compare to later.

Post distance covered to comments.

Day 2 Cardio- 1 Mile Repeats

Run (or row/elliptical) 1 mile, take a 3 minute break, then Run (or row/elliptical) another 1 mile.  Try to get 2nd mile same time or faster than the first.

Post time taken for reps to comments.


Day 1 & Day 2  Stretching- Continue to use the foam roller.  Try 2 stretches each shift.

The stretching will be the same for Day 1 and 2.  Grab the foam roller in your station and download/print this file.  Try some of the techniques each day.  You can also check out this You Tube search for some demos on how to use the foam roller.


Nutrition Article- Are you too sensitive? Outside Online, June 2006

IT WASN’T A FREAK STORM or pulmonary edema that nearly derailed Dave Hahn’s attempt to top out on Mount Everest for the second time, in 1999. It was a piece of bread. For two years, the mountaineering legend had battled a host of maladies—upset stomach, diarrhea, and a lingering weakness—but he never suspected the foods he was eating to fuel himself (pasta, cereal, bread) were the root of his problem. Hahn, it turned out, had developed celiac disease, an autoimmune response to gluten, a protein found in wheat, barley, and rye. “It was hell,” says Hahn, recalling the trip. “I was supposed to be the old hand, but because of me we got back down late, after it was already dark.”



Filed under WOD's

10 responses to “Workouts: Day 1 and 2- Friday, June 17th, 2011

  1. Woody

    Bench: 165, 185, 205, 235, 275 (2)

    Day 1, June 17
    4 Rounds for time: 6:50

  2. Woody

    “Newbie” – 3:50

    Squats. – 165, 190, 225, 275, 300

  3. Warm up- 1000m Row = 3:30
    Day 1 WOD = 5:14 (45# DB’s)

    Done in the Sauna at St.8 at 1600hrs.

  4. JonnyA

    Day 1 45# DB
    4 rounds, 6:11…..ouch

  5. Bristow

    E-3C day 1 45# DB
    Gloeckner 7:56 (with tuck jumps)
    Berg 6:42 (with tuck jumps)
    Bristow 4:27 (with single unders)

    Run intervals
    Gloeckner 1.36 miles
    Berg 1.34 miles
    Bristow 1.39 miles

  6. JonnyA

    Day 2

    SQ- 185, 205, 225, 275, 295

    Newbie: 4:22

  7. Bristow

    E-3C Day 2
    Squats – don’t remember all of the weights, but here is what we worked up to on the 5×3

    Gloeckner – 155
    Berg – 225
    Bristow- 245

    The metcon, we stepped up a notch and went 4 rounds

    Gloeckner 20:49
    Berg 20:37
    Bristow 18:51

    Skipped the mile repeats –

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