Workouts: Day 1 and 2- Saturday, September 3rd, 2011

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A, B, and C shift workouts for the tours starting  9/3/2011.

This week marks 10 years since 9/11.  When  you’re in the middle of your workout, remember our fallen brothers and push that much hard.  RIP 343.

Day 1

Warm Up/Skill Practice-

Warm Up: 400m Run or 500m row/10 push ups/10 sit ups/10 air squats

Skill Practice: The “Hang Power Snatch”.  The bar goes from mid-thigh, i.e. the “hang” position, to locked out overhead.  A wide “snatch” grip is used.  Here’s a great video describing the movement.  


4 rounds for time.

15 hang power snatches (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
30 double unders (Intermediate: 20 reps including attempts, Novice: 15 attempts)

Post time and weights used to comments.  

Day 2

Warm Up/Skill Practice-

Warm Up: 10 burpees/10 sit ups, mobilize shoulders.

Skill Practice: Good Mornings.  Watch this video, keep the weight either just the bar, or very light.  Pay close attention to get the 100% correct form.  You should concentrate on pushing the hips back (not “bending over”).  If done right, the hamstrings will feel 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- Strict Press 5 x 3

This means 5 sets of 3 reps.  The idea is to go up in weight on each set of 3.  Start light and work up to your 3 rep max, compare to previous 5×3 set. Make sure to use the rack for safety.  The sets are not timed, rest as needed in between.


For Time:
500 m Row (or 400m run)
25 Thrusters (Advanced: 45lbs (i.e. empty barbell), Intermediate: 20lb Dumbells, Beginner: 10lb DB’s)
15 Pull-ups (Advanced: kip or dead hang, Inter./Beg.: jumping pull ups)

Post weights of strict press and time of mini-metcon to comments.  Compare to June 9th, 2011


Day 1 Cardio-

Tabata Double-Unders
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- 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.

Day 2  Stretching/Mobility-  IT Band Stretch

Do your knees hurt? Hips feel tight? Hard to get in a squat position? Your IT band could be the culprit.  It’s time to invest in a lacrosse ball for about $3 (or use a tennis ball) and work on some mobility.  You will use this cheap and invaluable tool many, many times.


Article: Hypertension, Prediabetes, Metabolic Syndrome, and 75 Pounds, All Gone in 6 months.“, MDA


I would like to give you another success story to add to your expanding collection.  6 months ago I was 270 lbs, hypertensive, pre-diabetic, metabolic syndrome, etc.



Filed under WOD's

2 responses to “Workouts: Day 1 and 2- Saturday, September 3rd, 2011

  1. Woody

    Day 1
    Did something a little different today
    Warmup: 2rounds / 20 wallballs, 20 box jumps
    260m row
    WOD: “CINDY”
    Marco – 16 rds.
    Woody – 22 rds.

  2. Woody

    Day 2
    Warmup: 2rds. 20 wallballs, 20 SDHP(45#), 250m row
    “Nancy” today
    5 rounds
    400m run
    OH squat 15 reps

    Marco – 12:32 (pvc)
    Woody – 12:27 (65#)

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