Workouts: Day 1 and 2- Sunday, October 9th, 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 10/9/2011.

Day 1- 


10 min run on treadmill, easy pace.


3 x 5  Back Squat
3 x 10 Shoulder Press
3 x 15 Weighted Sit Ups

Day 2


2 min on/2 min off treadmill run for 10 minutes.


20 Push Ups
3 x 10 Dumbell Press
3 x 5 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.


4RD’s for time of;
12 heavy thrusters (Advanced: 115lbs, Intermediate: 65lbs, Novice: 45lbs)
400m run

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- Strict Press 5 x 5

Mini-Metcon- As many rounds as possible in 8 minutes.

5 strict presses (Advanced: 95lbs, Intermediate: 65lbs, Novice: 45lbs)
5 push presses
5 ‘shoulder to overhead’ (jerks)
20 jumping chest to bar pull-ups (bar should be approx 4″ inches above height)

Post weights of SP’s 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- Knee Pain on Stairs or Hills

Today’s mission is to shine a little light on a movement we take for granted, going up and down stairs.  It turns out that the same poor mechanics that cause jumper’s knee or push press knee are similar to the kinds of shear inducing forces inolved with running hills or walking stairs. 

Day 2  Stretching/Mobility-  Braced But Not Over Pressured

Today’s mission is a discussion with My Pocket Gymnast ™, Carl Paoli of, about the role of being braced but not hanging out on tissue end ranges.


Article: Losing Weight, Getting Fit, can Reduce Chance of Breast Cancer“, USA Today

Women can’t control the things that most strongly shape their risk: age, race, family history and the ages at which they hit puberty and menopause. And while having kids before 30 appears to offer some protection, few women time their pregnancies with the risk of breast cancer in mind.

Yet experts say women can embrace one prevention strategy with unequivocal benefits: exercise. “One of the most important ways women can think about prevention is by maintaining a healthy weight throughout adulthood,” says the American Cancer Society‘s Susan Gapstur. “Ways to achieve that are clearly through eating a healthy diet and being physically active.”

(click link for rest of article)


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