Workouts: Day 1 and 2- Friday, September 9th, 2011

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


Day 1

Warm Up/Skill Practice-

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

Skill Practice- Turkish Get Ups.  If you aren’t familiar with a TGU, check out this article and video.  Start with a light DB or KB and work up.  Singles only.


As many rounds as possible in 12 minutes.

20 one armed kettlebell swings: 10 right arm, 10 left arm (Advanced: 53lb , Intermediate: 35lb , Novice: 26lb)
15 Up and over box jumps (Advanced: 28″, Intermediate: 24″, Novice: 20″ step overs)
5 strict chin ups (Intermediate: 3 strict chins, Novice: chin ups using a band or jumping chin ups)

KB Swings-  Just above eye level, not over head.
Box Jump- No full hip extension required, but both feet must touch top of box and down on the other side. And it must be a “jump” for it to be RX (both feet leave the ground and land at the same time).  Novice step up and over.

Post time and weights used to comments.  

Day 2

Warm Up/Skill Practice-

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

Skill Practice:  Hang Power Clean, start with 45lb bar, work up to a moderate weight, for a total of 10-15 reps.  Not timed, just drill the form and speed aspect of the movement.  Watch this video for instruction on the HPC.   

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 3

The Hang Power Clean is a great movement to build and generate power and strength.  Watch the video, practice with the bar and make sure form is good before increasing the weight.  Compare weights to Thursday, June 29th.


3 rounds for time of:

12 Deadlifts, (Advanced: 135 lbs, Intermediate: 95lbs, Beginner: 65lbs)
9 Hang Power Cleans
6 Push Jerks

*Option of scaling up to 155lbs if you are ready for it.  Also, if no barbell available, use heavy dumbbells (45lbs)

Post weights of hang power cleans and time of mini-metcon to comments.    


Day 1 Cardio- 10 minute Time Trial

Spend 10 minutes on the treadmill, elliptical, or rower.  See how far you can go in 10 minutes.  Go as fast as you are comfortable with, but record your distance to compare to later.

Post distance covered to comments.

Day 2 Cardio- Jump rope for time

Do 200 single under jump ropes (beginner/intermediate), or 100 double-unders (advanced)

Here’s a good video on basics of the jump rope.  For those of you wanting to try double-unders, here’s a good video about how to get started on them.

Post time taken for reps 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 Position Fault and the Dip

Today’s MWod episode is a discussion with Uber Pocket Gymnast Leopard, Carl Paoli, about the relationship between head position and shoulder function.  This relationship is sort of a catch 22.  We will see athletes that are missing shoulder rotation and range break their head position to compensate. This compensation of course creates and even less optimal position.  We need to; Cue athletes to keep to maintain mid-line stabilization and peak torsional stability,  AND try to understand how and why they are compensating (so that this can also be addressed).  Besides, that Chicken Neck Dip isn’t sexy or efficient.  Position is power (and it looks better).

Day 2  Stretching/Mobility-  Load Ordering the Chest, Dipping, and Pressing

Today’s misson is to apply our load ordering concept to the dip or other upper body pressing exercises.  We need to get better at seeing an athlete move, and understanding why they are moving the way the are.  Missing internal shoulder rotation and extension?  What does that look like during dipping, or pressing?

Mission: 2 min per mob/per side minimum–mob till you make a change

Test/retest, pushup, dip, floor press


Article: Fructose May Increase Heart Disease“, Medical News Today

A recent study accepted for publication in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism (JCEM) found that adults who consumed high fructose corn syrup for two weeks as 25 percent of their daily calorie requirement had increased blood levels of cholesterol and triglycerides, which have been shown to be indicators of increased risk for heart disease.

(click link for rest of article)


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