Welcome to the SRFD Fitness blog. This site will be used to promote fitness and wellness in our department. It will contain a number of things, but primarily; functional fitness and strength workouts, also called WOD’s (workout of the day), cardio/metabolic conditioning workouts (such as treadmill, elliptical, jump rope, rowing, etc) and nutritional/diet information (recipes, ideas, discussion). There will also occasionally be articles posted and linked that are relevant to us and our job. If you have any questions or requests, let me know!
There will be a day 1 and day 2 workout for each shift. Each shift will have the same workout each week. Meaning, every 6 days there is a new post. You can complete the workout on your own, or as a crew. You can also post your results and/or times to the comments section. It’s also a great idea to keep a workout log in order to track progress.
The WOD’s will be posted and have 3 options
- Advanced, i.e. “RX’d” or as prescribed. This means using the weights and movements exactly as it is written. Recommended if you are familiar with the movements and at a high level of fitness.
- Intermediate. If you have a high to moderate level of fitness, but are learning the movements, or if you have been doing the WOD’s for a few months and feel more comfortable adding weight, try these.
- Beginner. If you’re new, meaning <6 mos., and starting on a basic level of fitness, stick to these WOD’s. Do them as long as you can, until you get through them with relative ease, then jump to intermediate. Trust me, get your form right, and the results will follow as you add weight and intensity.
Remember, the basic philosophy is;
- Constantly varied
- Functional movements
- Performed at high intensity
There is a reason it’s in this order. We vary the movements, make them functional, and finally add intensity. This is how we can safely work out, get in better shape, and avoid injury. DO NOT do these workouts 100% as prescribed when you start, you risk injury. Any questions, contact us!