Workouts: Day 1 and 2- Friday, July 29th, 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 7/29/2011.


Day 1

Warm Up/Skill Practice-

Warm Up– 100 single under jump ropes, rest 1 min, repeat.

Skill Practice
– Static Handstand holds against wall.  Kick up against a wall and practice holding a handstand.  (Advanced, practice freestanding handstand)

WOD- “Tabata Something Else”

Complete 32 intervals (8 mins total) of 20 seconds of work/10 seconds off.  There is no rest between exercises.

The first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
the last 8 intervals are squats.

Post total reps from all 32 intervals to comments, along with total reps.

Day 2

Warm Up/Skill Practice-

Warm Up: Run 400m, then 20 box jumps or bench step ups (depending on what equipment you have)

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 5

Watch this video for instruction on the hang power clean.  The movement is initiated from the “hang” position, which basically means mid-thigh.  Keys are driving the heels down, full extension on the hips, and not bending the arms “early”.  If you don’t have rubber/bumper weights, do these near a rack or blue mat in case you have to drop the bar.


3 rounds for time of:
15 Hang Power Cleans, Advanced: 135 lbs/Intermediate: 95lbs/Beginner: 65lbs)
15 Burpees

Post weights of HPC’s and time of mini-metcon to comments.


Day 1 Cardio-

2 mile run, as fast as possible

Post times to comments.

Day 2 Cardio- 

Jumprope (single unders or double-unders)- 30 seconds on/30 seconds off for 6 minutes

Post reps completed 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- Let’s Change the Way We Think About the Shoulder, Eh?

Today’s mobility homework involves creating a wee paradigm shift.  You see, they way you probably think about the shoulder is, well, incomplete.  The shoulder doesn’t end at the ball and socket.  In fact, the scapulo-humeral relationship is often the least important aspect of shoulder movement (put that in your pain ball and roll it…).  The shoulder is simply a series of relationships you’ve GOT to manage

Day 2  Stretching/Mobility-  Death By Chair: How Much Do You Actually Sit?”

Today’s program is simple: Cultivate an awareness of how much you actually sit during the course of the day.
The Mission? Every time you sit down (toilet, breakfast, box, on the bed) you have to pay a 1 min stretch “buy” in.
How many minutes did you end up owing? Post number of penalty sessions to comments.


Recipe: Bacon and Avocado Egg Salad“, The Food Renegade.

If you’re at all like me or my kids, you love anything with bacon, eggs, and avocado in it. In our home, at least one meal a day is a giant salad.



Filed under WOD's

7 responses to “Workouts: Day 1 and 2- Friday, July 29th, 2011

  1. Woody

    Day 1
    Santos: 12-11-7-9
    Woody: 16-12-10-8
    Hang Power Clean:
    The Sheim: 19-15-10-14

  2. Clink

    Day 1 WOD

    319 Total Reps
    Pull 10-10-7-7-6-5-8-4
    Push 15-12-11-7-9-10-7-10
    Sit 10-10-9-7-9-6-7-6
    Squat 16-20-13-13-13-12-18-12

    Deadlift 5×5
    265# across

  3. KJ

    Finished with 3rd round run at 9 min. then had to go help E-3 Deadlift a 450lb patient.

  4. KJ

    Warmup (still suck at jump rope)
    445 Total Reps
    Pull-up: 13-10-10-8-7-6-7-5
    Push-up: 23-20-20-14-16-15-12-13
    Sit-up: 12-17-15-13-12-12-14-15
    Squat: 20-17-18-15-14-15-17-20

    2 mile run – 15:40

  5. Woody

    Day 2. in Luma
    WARMUP: 800m run, 10-pullup, pushup, squat, situp
    WOD: Rx’d – 6:35

  6. KJ


    WOD: HPC’s 5×5
    95-135-135-155(x3)-135 (probibly need to work on form, very strange movement for me)

    3 rounds for time: 15HPC’s and 15 Burpees

    Cardio: single unders 30sec on 30sec off for 6 min.

  7. Bristow

    E-6C Day 2. Couldn’t find time for day 1 unfortunately.

    Cardio (single unders)
    McCallum 494
    Berg 386
    Bristow 350 (I think there was something wrong with my rope – I’m checking into it)

    HPC’s 5×5
    Berg and Bristow 95-115-135-145-155
    McCallum 95-115-135-145-135

    Metcon (95# HPC’s) and Burpees
    Berg 4:04
    Bristow 4:08
    McCallum 6:07

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