Update on New SRFD Gym Equipment and Local Event: Friday, May 17th, 2013

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 are getting this website back up and running.  If you’d like to contribute content, or have any questions or ideas, contact Stavros or Pete.  

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 10/27/2011.


New Equipment in SRFD Gyms;

By now you may have noticed quite a few new items that have been introduced to (most) gyms in SRFD.  Today’s blog post is designed to go over those items, as well as some links to resources on how and what to use them for.  Some are self-explanatory, and some  you may still have questions about, please feel free to contact us if needed.

Olympic Barbell–  We have upgraded the gyms to new Olympic Barbells that are now one piece construction and safe for a variety of lifts and uses.  These are 45lb barbells with accompanying spring collars.  They have a comfortable knurling (the grip/pattern on the bar) and free spinning collars.

Rubber “Bumper” Weight Plates–  We have added these weights to the gyms in order to have the ability to safely perform overhead movements, and allow for “dropping” weights to the floor without risking personal injury or damage to the gym.  We purchased 45lb, 25lb, and 10lb.  In the future we may add 35lb and 15lb.

CrossFit Bumper Plates

12lb and 20lb Rage Medicine Balls–  These med balls can be used for wall ball, ball slams, weighted movements (sit ups, throws, etc).  In the future we may be adding a lighter version for the stations that do not have them.

35lb, 44lb, and 53lb Kettlebells–  A full set of KB’s have been added to the gyms.  These can be used for a variety of movements, lifts, and stretches.  Here are a couple video’s with ways to use them.  Video #1, Video #2.

Concept 2 Model D Rowing Machine–  This is a great piece of cardio equipment that is low impact and highly effective.  Read about technique here, and some ideas of workouts here.

Model D

The next blog post will address some of the other items;  foam rollers, stretching bands, lacrosse balls, plyo box and jump ropes.

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For stretching, please visit “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.  Check in there daily for a new stretch, or search the site for older ones.
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Event: CrossFit NorCal Regionals in Santa Rosa, May 24-26 at Sonoma County Fairgrounds.

After the CrossFit Games Open, the fittest men, women, and teams from each of the 17 regions around the world will move on to the next phase of the competition – Regionals.


Athletes and spectators will gather to see CrossFit competition in a more traditional format. There, under the critical eye of Level 1 judges, and in front of thousands in the stands, the best athletes of the region will prove their fitness.

Throughout the course of three days, each Regional will see athletes perform brutal combinations of workouts to test the range and depth of the athletes’ physical and mental capacitates. Athletes will give it their all, and after the end of the weekend, no more than three men, three women, and three teams will receive invitations to the 2013 Reebok CrossFit Games.

(click link for rest of article)

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2 Comments

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