Workouts: Day 1 and 2- Thursday, June 29th, 2011

Welcome to SRFD Fitness, hopefully you are getting a feel for the movements and have gathered, or have access to some of the basic equipment needed.   Please email or reply on the post with any questions.  Todays post will cover A, B, and C shift workouts for the tours starting 6/29/2011.

Day 1

Warm Up/Skill Practice-

Turkish Get Ups, 5 reps each arm.  Use a light dumbbell at first, and go up from there.  Watch this video for instruction.


As many rounds as possible in 8 minutes.

8 dumbbell push presses (Advanced: 45lbs, Intermediate: 30lbs, Novice: 20lbs)
30′ overhead walk with dumbbells (mark out 15′ and walk out & back, both DB’s held overhead during walk)
16 burpees (feet leave the ground and clap overhead each rep)

Throwing the dumbbells down from overhead (during the push presses or the overhead walk counts as a failed set).

Post rounds completed and weights used to comment section.

Day 2

Warm Up/Skill Practice-

Hang Power Clean, start with 45lb bar, work up to a moderate weight, for a total of 10-15 reps.  Not timed, just drill the form and speed aspect of the movement.  Watch this video for instruction on the HPC.   

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- Hang Power Cleans 5 x 3

The Hang Power Clean is a great movement to build and generate power and strength.  Watch the video, practice with the bar and make sure form is good before increasing the weight.


10 Dumbbell Thrusters/1 Burpee
9 DB Thruster/ 2 Burpee
8 DB Thruster/ 3 Burpee
7 DB Thruster/4 Burpee
6 DB Thruster/ 5 Burpee
5 DB Thruster/ 6 Burpee
4 DB Thruster/7 Burpee
3 DB Thruster/ 8 Burpee
2 DB Thruster/9 Burpee
1 DB Thruster/10 Burpee

(Advanced: 45lb, Intermediate: 35lb, Beginner: 25lb)

Post weights of hang power cleans and time of mini-metcon to comments.


Day 1 Cardio- Rowing Time Trial

Spend 5 minutes on the rower and go as far as you can. (if no rower, 10 minutes on treadmill/elliptical)

Post distance covered to comments.

Day 2 Cardio- Treadmill Intervals

1 min on/1 min of for total of 12 minutes on the treadmill.

Post time taken for reps to comments.


For the stretching, we’ll continue using “MobilityWOD“.  It’s a free blog by Kelly Starrett, DPT.  Each day different stretching/mobility movements are covered.  Items generally used are foam rollers, a lacrosse (or tennis ball), and some stretching bands.

Day 1 Stretching/Mobility- Creating global extension

All the movements you see him doing with a stretching band, you can sub a hose strap and still do the stretch.

Day 2  Stretching/Mobility-  Track Team Stretches

Today’s mission is to spend some time in the classic “track team” mobilization positions.  


Nutrition Article-

Recipe: “Skillet Frittata“, CFSCC Eat This

Yep… we had breakfast for dinner! …AND packed in a lot of leftovers for the week. I got this recipe from our friends at NorCal Strength & Conditioning. It was delicious!
1 lb. Italian sausage
1 package sliced mushrooms
10 oz. frozen spinach, thaw before cooking
12 eggs
1/2 yellow onion, diced
1 red bell pepper, diced
sea salt (optional) & fresh ground pepper
This was prepared in a 12 inch cast iron skillet. Preheat oven to 400 degrees.
In skillet (cast iron OR oven safe) over medium, heat cook Italian sausage until crumbly. Remove from pan. Add onions, mushrooms, bell pepper and saute in sausage drippings. Add spinach to pan. Cook thoroughly for about 8 minutes. Add sausage back to pan, and mix well over medium-low heat. While that’s cooking, in a separate bowl, whisk eggs, and season with salt and pepper. Pour egg mixture into skillet, DO NOT MIX, and cook for about 10 minutes.
Then place skillet in oven for another 6-10 minutes to lightly brown top of the frittata. Remove from oven and let cool slightly. Carefully cut into 8 slices.
We enjoyed the frittata with a side of fruit salad (strawberries, blueberries, and raspberries).
You can wrap up the leftover slices, and freeze them for snacks and lunches!
Hope you enjoy! 🙂


Filed under WOD's

8 responses to “Workouts: Day 1 and 2- Thursday, June 29th, 2011

  1. Woody

    Warmup- 400m/ hang power cleans – 2rounds
    Day 1
    Woody – 4, (2@45#,1@35,1@30)
    Santos- 4, (1@35#,3@30)
    Bunch – 4 1/3 (45#)
    Camilleri – 3 1/3, (45#) 2 w/farmer carry

  2. Woody

    Really like that MobilityWOD blog, good stuff, fast becoming one of my favorites. We should all be doing more stretching after workouts.

  3. Woody

    Day 2
    Hang power cleans
    Santos – 95, 105, 115, 125, 130
    Woody – 115, 135, 155, 165, 175

    Mini metcon
    Santos – 7:52 (DNF, due to calls)
    Woody – 9:00

    enough with the burpees……..uugghh!

  4. Wasn’t able to do Day 1 workouts, Day 2 this morning at St.8-

    1000m Row warm-up, 3:29
    HPC- 95/115/135/155/165 (kept very light, our bar is almost OOS)
    Thruster/Burpee WOD- 10:43 (with 45# DB’s), that was BRUTAL

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