Workouts: Day 1 and 2- Wednesday, September 21st, 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.  We’ve added some cardio/movement workouts.  Great place to start for a more traditional style workout.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 9/21/2011.

Day 1- 


Jump Rope for 20 seconds on/10 seconds rest for 8 cycles (4 mins total) of jump rope (if you can do Double Unders, do those, if not, just jump rope)


3 x 10 Sets of bench press
3 x 10 Sets of Pull Ups (or max effort)

Day 2


Do 3 sets of 10 push ups, 10 sit ups, 10 air squats, rest as needed between sets.


5 mins of rowing or treadmill run.

Post distance to comments.


Day 1

Warm Up/Skill Practice-

Warm Up– Do the Newbie (400m run/10 pull ups/20 push ups/30 sit ups/40 squats at an easy, untimed pace.

Skill Practice- Practice clean and jerk with dumbbells.


4 RD’s
10 two hand dumbbell ground to overhead, both sides of dbs must touch ground between reps
50 Double Unders

Advanced: 45lb DB’s
Intermediate: 35lb DB’s, count double under attempts.
Novice: 3 RD’s of WOD, 25 DB’s and count double under attempts.

Post time and weights used to comments.  

Day 2

Warm Up/Skill Practice-

Warm Up: 100 Double Unders for time.

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-  Weighted Pull Ups 5 x 3

For a full set of 5 to count, you cannot come off the bar (fee do not touch ground).  Use a dumbell between the knees, thighs, or ankles.  Or, use a weight vest.  Start light, go heavier if possible.  Can be done strict, or with a kip.

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 snatch
dumbbell push press

Switch arms every rep.

(Advanced: 45lbs, Intermediate: 35lbs, Novice: 20lbs)

Post weights of pull ups and total rounds completed  of mini-metcon 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- Is your bed making you slow and weak?”

How does your bed affect your resting/recovery/adaptation position?  Is your bed making you worse? Do you spend a full third of your life in a crappy position?

Day 2  Stretching/Mobility-  Improving Shoulder Position for the Press and Rack

Today’s mission is about improving external rotation in arm flexion, or getting the shoulder into a better, more congruent set up.


Article: The 10 Best Mobility Exercises for Runners” -Competitor Magazine

One year ago Kelly Starrett, DPT and co-owner of CrossFit San Francisco, set out to record a year’s worth of near daily video blogs. Starrett (probably the strongest, most supple finisher ever in the history of the Quad Dipsea trail ultra), in developing an immeasurable bank vault of mobility exercises valuable for runners, not only provides the how but the why. A runner committing 10 minutes a day to Starrett’s “Mobility Workout of the Day,” or MWOD, is destined to bound away with some impressive understanding of mobility, tissue health and how it all ties into unleashing great performance.

(click link for rest of article)


1 Comment

Filed under WOD's

One response to “Workouts: Day 1 and 2- Wednesday, September 21st, 2011

  1. Woody

    Woody-“EVA” – 40:50
    Kyle and Bob-“LINDA” DL185,BP135,Clean115

    Womanmakers amrap 6min
    Woody- 50 (25r/25l@45#)
    Kyle- 55 (28r/27l@45#)
    Marco- 50 (25r/25l@35#)
    Jack T- 47 (24r/23l@30&20#)

    Weighted pullups 3-3-3-3-3
    Woody 15-25-30-40-45
    Kyle 25-35-45-50-50
    Marco 10-20-25-25-25
    Jack 5-10-10-5-10

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