Workouts: Day 1 and 2- Saturday, October 15th, 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 10/15/2011.

Day 1- 


5 min run jumping rope, pick single unders or double unders.


3 x 15 sit ups
3 x 15 push ups
3 x 15 back extensions
3 x 5 squat

Day 2


8 min fast pace run on treadmill.


3 x 10 bench press
3 x 10 incline DB press
3 x 5 Deadlift

Post totals to comments.


Day 1

Warm Up500m row, rest 2 min, 500m row.

Skill Practice- Practice Power Clean.


10,9,8,7,6,5,4,3,2,1 reps of;

Power Cleans (135lbs/95lbs/65lbs)
Pull Ups
Kettlebell Swings (53lbs/44lbs/35lbs)

*Do 10 reps of each movement, then 9 reps, then 8 reps, etc.

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-Handstand Push Up 5 x 5

Here’s a great video on HSPU instruction.


5 Hang Power Snatch/1 Handstand Push Up

Post reps of HSPU 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: Vitamin E linked to Prostrate Cancer“, Wall Street Journal.

Researchers studying vitamin E supplements as a way to reduce men’s risk of prostate cancer found they actually had the opposite effect, increasing the risk slightly, according to a study funded by the National Institutes of Health.

Researchers studying vitamin-E supplements as a way to reduce men’s risk of prostate cancer found they actually had the opposite effect, increasing the risk slightly. Katherine Hobson has details on The News Hub.

The report, the latest in a string of disappointing findings involving dietary supplements, points to the need for caution in pursuing further supplement research, the investigators said.

(click link for rest of article)


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