Workouts: Day 1 and 2- Tuesday, September 27th, 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 9/27/2011.

Day 1- 


4 min run/jog on treadmill, 2 minutes rest, 4 min run on treadmill.


3 x 10 Sets of  sit ups
3 x 10 dumbbell shoulder press
3 x 10 barbell bent over row

Day 2


Do 5 x 1min sprints on treadmill or rower, rest as needed between.


3 x 15 back extensions
3 x 10 bench press
3 x 5 deadlift

Post totals to comments.


Day 1

Warm Up/Skill Practice-

Warm UpDo 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.


3 RD’s of:
500m Row
10 Hands of the ground push ups
15 Toes to Bar

Post time and weights used to comments.  

Day 2

Warm Up: 25 burpees for time.

Skill Practice:  Hollow Rocks.  Spend 2 minutes total (not including breaks) in the hollow rock position.  Here’s a good instructional video.
3 RD’s of:
500m Row
10 Hands of the ground push ups
15 Toes to Bar

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 Snatch 5 x 3

For a full set of 3 to count, you cannot let go of the bar.  Here’s a great video of the HPS.

Mini Metcon-

10 Dumbbell Thrusters
50 Double-Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders
Thrusters- Advanced: 45lbs/Intermediate: 35lbs/Beginner: 25lbs
Double Unders- Intermediate: count DU attempts/Beginner: do 3x single unders
Post weights of shoulder press and time 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- The 10 Best Mobility Exercises for Runners“”

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: Wheat Belly“, Dr. Michael Eades

Over a half decade ago Professor Jared Diamond, in his Pulitzer Prize-winning book Guns, Germs, and Steel, famously wrote

“The adoption of agriculture, supposedly our most decisive step toward a better life, was in many ways a catastrophe from which we have never recovered.”

Dr Diamond was referring, of course, to the devolution of human health that took place as mankind suffered the corporal transformation driven by the mismatch between hunter-gatherer genes and an agricultural diet and lifestyle. Smaller stature, decreased cortical bone thickness, obesity, increased incidence of infectious diseases, dental caries, periodontal disease, vitamin deficiencies, and even famine – all common in agriculturists – were not, for the most part, the lot of pre-agricultural man.

(click link for rest of article)



Filed under WOD's

2 responses to “Workouts: Day 1 and 2- Tuesday, September 27th, 2011

  1. Woody

    Day 1
    “Fight Gone Bad” (makeup)
    Santos- 372
    3 Rounds
    Deadlift 12reps
    Hang Power Clean 9reps
    Jerk 6reps
    Kyle – 7:01 Rx’d
    Marco – 6:20 (115#)
    Jack T. – 5:45 (95#DL, 85#clean/jerk)
    Woody – 4:35 Rx’d

  2. Woody

    Day 2
    Bob – 43:30
    Crossfit Total – Shoulder Press (strict), Back Squat, Deadlift
    Woody – 195, 310, 365 – 870
    Marco – 155, 275, 335 – 765
    Kyle – 145, 285, 335 – 765

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