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 7/23/2011.
Warm Up/Skill Practice-
Warm Up; 400m run/500m row, then 10 reps of Kettlebell Swing, KB Snatch, KB Overhead Squat. Go LIGHT on the KB snatch and KB Overhead Squat. They are new movements and look easier then they are. Not for time, rest as needed. Todays workout will have a new movement, “Knees-to-elbows”. You hang on a bar, and pull your knees until they touch your elbows. Here’s a video of how to do them.
21-15-9 reps of:
Kettlebell Swings (Advanced: 53 lbs/Intermediate: 35lbs/Beginner: 25lbs)
Dumbbell Thrusters (Advanced: 45 lbs/Intermediate: 35lbs/Beginner: 25lbs)
Post time to comments.
Warm Up/Skill Practice-
Warm Up: L-sits, on parallettes or use dip bar on squat rack. Here’s a video on how to do them. If you’d like to make your own PVC parralletes, here’s some instructions on how to do so. They cost less than $20 to make and are well worth it.
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- Bench Press 5 x 5
Going back to the basics, the bench press, except upping the reps to 5 each set. Goal is to go up in weight each set, and do all reps unbroken.
Mini-Metcon- Women-Makers, As many reps as possible in 6 minutes.
Here’s a how-to video about women-makers and explination below;
Single dumbbell burpee (a dumbbell in one hand, do the push up part, and stand, no jump)
dumbbell push press
Switch arms every rep.
(Advanced: 45lbs, Intermediate: 35lbs, Novice: 20lbs)
Post total rounds completed in 6 minutes.
Day 1 Cardio- 4 x 1/4 mile (.25 mile) sprints on treadmill, rest 2 mins between sets.
Post times to comments.
Day 2 Cardio- Row or Run as far as possible in 7 minutes.
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- “Head Positioning and the Jaw Circuit”
Today we are going to spend a few minutes talking about head positioning and how it relates to force production.
Day 2 Stretching/Mobility- “Why Do You Hate Your Calfs”
We’ve got to remember to think horses, not Cape Buffalos. What am I talking about? Well when we are addressing a movement limitation at a joint or a painful area, we’ve got to look to look at the tissues directly upstream and downstream of the problem.
Article- “Does food act like a drug of choice for some?” – Science Daily
Variety is considered the “spice of life,” but does today’s unprecedented level of dietary variety help explain skyrocketing rates of obesity? Some researchers think it might.