Workouts: Day 1 and 2- Monday, October 3rd, 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 10/3/2011.

Day 1- 


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


3 x 10 Sets of  pull ups/chin ups
3 x 10 Dumbell Shoulder Press
3 x 10 Bench Press

Day 2


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


3 x 15 Sit Ups
3 x 10 Incline Bench Press
3 x 5 Heavy Dumbell Deadlift

Post totals to comments.


Day 1

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 Kettlebell Swing.


21-15-9 reps of:

Kettlebell Swings  (Advanced: 53 lbs/Intermediate: 35lbs/Beginner: 25lbs)
Dumbbell Thrusters (Advanced: 45 lbs/Intermediate: 35lbs/Beginner: 25lbs)

Post time and weights used to comments.  

Day 2

Warm Up: 400m run/500m row

Skill Practice:  Strict Pullups. (no kipping or jumping). Do 3 sets, max effort each set.

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.


“Deadlifts and Burpees”
5 Rounds for time of;

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

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


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: How Exercise Can Strengthen the Brain“, NY Times

Can exercise make the brain more fit? That absorbing question inspired a new study at the University of South Carolina during which scientists assembled mice and assigned half to run for an hour a day on little treadmills, while the rest lounged in their cages without exercising.

(click link for rest of article)


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