Welcome to SRFD Fitness, Hope you had a happy 4th of July. Please email or reply on the post with any questions. Today’s post will cover A, B, and C shift workouts for the tours starting 7/5/2011.
Warm Up/Skill Practice-
Kettlebell swings (or dumbbell swings if you don’t have KB’s at the firehouse). Here’s a video showing good and bad technique. Also, here’s a video of dumbbell swings (note: you can either grab the middle of the DB, or one end of it, just make sure the bolts on the end are secure).
As many rounds as possible in 8 minutes of:
20 sit ups (not crunches, shoulders hit the floor, chest hits the knees)
15 kettlebell swings (Advanced: 53lbs, Intermediate:35lbs, Novice: 25lbs)
10 pull ups (Intermediate/Novice: Jumping Pull Ups)
Post total rounds.
Warm Up/Skill Practice-
Warm Up; 1 min of jump rope, 10 air squats/10 push ups (2 times through)
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- Shoulder Press 5 x 3
The Shoulder Press (or strict press) is a classic strength movement. This is a building block for many other movements. Keep your core tight, and back locked in during the movement. Legs and knees are locked out, no “bounce” at all, strictly shoulder up. Here’s some great instruction from Rippetoe (Starting Strength) about the press.
5 Rounds of;
5 Shoulder Press (Advanced: 95lbs, Intermediate: 65lbs, Beginner: 45lbs)
10 Air Squats
20 Double-Unders (Intermediate/Beginner: 40 single unders)
Post weights of shoulder press and time of mini-metcon to comments.
Day 1 Cardio-
20 seconds on/10 seconds rest for 8 cycles (4 mins total) of Double-Unders. If you cannot do DU’s, count attempts, if no jump rope, do Tabata Air Squats.
Post number of DU’s to comments.
Day 2 Cardio- Treadmill/Rowing TT
5 mins of rowing or treadmill run.
Post distance 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 ball (or tennis ball), and some stretching bands.
Day 1 Stretching/Mobility- “Getting Real about Hydration”
Great video about hydration and electrolytes and how they effect our body and mobility.
Day 2 Stretching/Mobility- “Lower Leg Mobility”
Kelly showing us some lower leg love with the lacrosse ball. If you don’t have one yet, buy one, if you can’t…use a tennis ball.
Article- “To Heal a Heart, Train Harder”
Telling heart patients to really push themselves during exercise sounds risky. But a growing body of research suggests that a workout routine athletes use to get in shape may do the same for some patients.