Workouts: Day 1 and 2- Monday, July 11th, 2011

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

Today’s post will cover A, B, and C shift workouts for the tours starting 7/11/2011.


Day 1

Warm Up/Skill Practice-

Warm Up; 400m run/500m row, 10 push ups, 20 sit ups, 30 squats


For time:

In 12 minutes:
750m row (sub 600m run or .38 miles on treadmill)

Then max rounds –
30 Double unders (Intermediate: 20 DU attempts/Beginner: 60 single unders)
10 ring rows (Sub barbell rows if no rings)

In this workout, you do the row (or run) first…then start the rounds of Double-Unders and Ring Rows (or barbell rows).  You only do the row/run once, and as many rounds of the other 2 movements as possible.  Clock starts when the row/run starts.

Post total rounds and scaling used to comments.

Day 2

Warm Up/Skill Practice-

Warm Up: 3 sets of 5-10 Dead Hang pull ups.  If you can’t do that many, do 3 sets of max reps.

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- Thrusters  5 x 3

Here’s a great video of thrusters, and some pointers on how to do them.  They are a dynamic movement, requiring a lot of pop and extension from the hips.  If you don’t have rubber bumpers, put a use a blue mat or the rack for safety if you have to bail.


10 Dumbbell Thrusters, (45lbs Advanced/35lbs. Intermediate/25lbs. Beginner)
50 Double-Unders (Intermediate/Beginner, double amount of single unders)
8 Thrusters
40 Double Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders
Post weights of shoulder press and time of mini-metcon to comments.


Day 1 Cardio-

50 burpees for time.  Chest hits the floor, full extension and clap overhead at the top.  Have fun ; )

Post time to comments.

Day 2 Cardio- Treadmill/Rowing TT

Tabata Treadmill
20 seconds on/10 seconds rest for 8 cycles (4 mins total) on the treadmill.  Try and set at an incline and 8-10mph.  Run for 20 seconds, rest for 10.

Post distance covered 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- Stretch with a purpose, not to warm up

Warm up with intention.  Figure out why you can’t get into an optimal position (if that’s a problem at all), and have a plan to do so.

Day 2  Stretching/Mobility-  Shoulder Range and Positional Inhibition

This Mobility Mission is about improving your shoulder extension range (with a bit of internal rotation as well).  Try the hand lift off test before and after your mob and see how position dictates function.


Article- When Eating Healthy is Making You Fat

And so I fired all the health experts I had relied on in the past. I tossed out every notion I had about what I thought constituted good health and that included questioning whether a vegetarian diet was right for my body-type.

I really wasn’t sure where to begin. I just knew I had to do something seismic. I needed to take some steps that would drastically alter my course. Simply eating healthy (too vague to even measure) and working out (my default weight loss option) weren’t working.

It became obvious to me that there was more to this journey then I realized and I had to be open to explore it if I wanted a different result. I already knew what to do to be fat.



Filed under WOD's

5 responses to “Workouts: Day 1 and 2- Monday, July 11th, 2011

  1. Woody

    Day 1
    Santos – 10.5 rds.
    Thomas – 9.5 rds.
    Woody – 5 rds., 6:30 left/ DNF due to calls, on T1, believe that!

  2. Woody

    Day 2
    Santos 75-95-105-110-115
    Woody 115-135-145-155-165
    Bunch. 115-135-145(BW)-155

    Mini metcon
    Santos – 6 min. / 30#, singles
    Woody – 9:02 min. / 40#, DU

  3. A shift cheats

    Day 1
    Matt 5.5 +2 ring rows
    Scott 8.5
    Travis 8.5

    50 Burpees
    Matt 2:57
    Scott 2:58
    Travis 3:11

    Day 2
    Matt 95-105-115-125-135
    Scott 95-115-135-145-155
    Travis 95-115-135-145-155
    Mini metcon
    Matt 6:24 35# singles
    Scott 5:50 45# singles
    Travis 6:24 45# singles

    Tabata run
    Matt 7% @ 8.6 mph
    Scott 7% @ 8mph
    Travis 7% @ 8mph

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s