Workouts: Day 1 and 2- Wednesday, August 10th, 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 8/10/2011.

Day 1

Warm Up/Skill Practice-

Warm Up– Row or Run for 2 minutes, rest 1 min, then repeat.

Skill Practice- Hang Power Clean.  The bar starts at mid-thigh, then ends on the shoulders.  Here’s a good video.  Use bar weight only, or PVC pipe, work on speed and form.  Get 10-15 reps in.

WOD- 

For time:

100 Double Unders (Intermediate: 300 single unders/Beginner: 100 single unders)
50 Burpees (Intermediate: 30 burpees/Beginner: 15 burpees)
50 Air Squats (Beginner: 25 air squats)
100 Double Unders (Intermediate: 300 single unders/Beginner: 100 single unders)

Post Time to Comments.

Day 2

Warm Up/Skill Practice-

Warm Up: 1 Min Jump Rope, 10 pull ups, 10 push ups, 10 air squats

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- Deadlift 5 x 5

This lift used to be called the “health lift“.  There are many benefits to the lift, but it needs to be done safely and correctly.  Watch this video for some essential pointers.  It’s a longer video, but worth it.
This means 5 sets of 5 reps.  The idea is to go up in weight on each set of 5.  Start light and work your way up.  The sets are not timed, rest as needed in between.

Mini-Metcon-

“Deadlifts and Burpees”
5 Rounds for time of;

5 Deadlifts (95lb Beginner/135lb Intermediate/225 Advanced)
10 Burpees

Post weights of deadlifts and time of mini-metcon to comments.

Post weights of DL’s and time of mini-metcon to comments.  Compare weights and times to June 23rd post

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Day 1 Cardio-

Row 500m or Run 400m (1/4mile), rest 2 mins, repeat (trying to beat previous time)

Post times to comments.

Day 2 Cardio- 

1 mile run as fast as possible or 2k Row, as fast as possible.

Post distance/speed to comments.

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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- Ring Shoulders and Shoulder Mobility

Today we are working on getting those shoulders into stable loaded positions.
Test/Retest: Ring Dip, High Pulling Position

Day 2  Stretching/Mobility-  Creating Loaded Hip Mobility and Tourque

Hey Mobies,
Today’s episode is a brief look at how to create stability in the hip joint (and by extension the shoulder joint too). Poor external rotation at the loaded hip creates lots of potential for the creation of “open circuits” that the body has to deal with, anterior pelvic tilt is one of these for example, and an impinged hip is another.

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Article: Counting Calories? Your Mainstream Weight-Loss Plan May Be Outdated“, NY Times

It’s no secret that Americans are fatter today than ever before, and not just those unlucky people who are genetically inclined to gain weight or have been overweight all their lives. Many who were lean as young adults have put on lots of unhealthy pounds as they pass into middle age and beyond.

It’s also no secret that the long-recommended advice to eat less and exercise more has done little to curb the inexorable rise in weight. No one likes to feel deprived or leave the table hungry, and the notion that one generally must eat less to control body weight really doesn’t cut it for the typical American.

(clink link to read rest of article)

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2 Comments

Filed under WOD's

2 responses to “Workouts: Day 1 and 2- Wednesday, August 10th, 2011

  1. KJ

    Day 2:

    Deadlift 5X5:
    225-275-295-315-335

    “Deadlifts n Burpees” 5 rounds

    135lbs 3:58

    1 mile – 6:43

  2. Bristow

    E-6 C Missed day 1 so we doubled up on the metcons today
    300 single unders, 50 burpees, 50 squats and 300 single unders
    Berg- 11:38
    Gloeckner – 11:26
    Bristow – 10:00

    Deadlift 5×5
    Bristow and Berg:
    185-225-255-275-305
    Gloeckner:
    135-155-185-195 (stopped there)

    Metcon – 5 rounds , 5 DL’s and 10 burpees
    Gloeckner (135# DL’s) 6:14
    Berg (135# DL’s) 4:42
    Bristow (225# DL’s) 5:09

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