Welcome SRFD, Start Here!

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;

  1. Constantly varied
  2. Functional movements
  3. 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!

21 responses to “Welcome SRFD, Start Here!

  1. KJ

    Great site Stav. Looking forward to getting more into crossfit in a couple months when the little guy is older. Thanks…….

  2. This is an awesome program and website!! My boyfriend is a firefighter and has been looking to contact other firefighters that crossfit. Keep up the great work!!

  3. Woody

    uhh, didn’t write that, but it is a good idea, and I’m probably not smart enough to think something like this up

  4. Pingback: Update on New SRFD Gym Equipment and Local Event: Friday, May 17th, 2013 | SRFD Fitness Blog

  5. Pingback: Workouts: Day 1 and 2- Wednesday, June 25, 2014 | SRFD Fitness Blog

  6. Pingback: Workouts: Day 1 and 2- Tuesday, July 1, 2014 | SRFD Fitness Blog

  7. Pingback: Workouts: Day 1 and 2- Monday, July 7, 8, 2014 | SRFD Fitness Blog

  8. Pingback: Workouts: Day 1 and 2- Sunday, July 13, 2014 | SRFD Fitness Blog

  9. Pingback: Workouts: Day 1 and 2- Saturday, July 19, 2014 | SRFD Fitness Blog

  10. Pingback: Workouts: Day 1 and 2- Friday, July 25, 2014 | SRFD Fitness Blog

  11. Pingback: Workouts: Day 1 and 2- Tuesday August 12, 2014 | SRFD Fitness Blog

  12. Pingback: Workouts: Day 1 and 2- Monday, August 18, 2014 | SRFD Fitness Blog

  13. Pingback: Workouts: Day 1 and 2- Sunday, August 24, 2014 | SRFD Fitness Blog

  14. Pingback: Workouts: Day 1 and 2- Thursday, Friday, September 11,12, 2014 | SRFD Fitness Blog

  15. Pingback: Workouts: Day 1 and 2- Tuesday, Wednesday, September 22, 23, 2014 | SRFD Fitness Blog

  16. Pingback: Workouts: Day 1 and 2- Monday, Tuesday,September 29, 30, 2014 | SRFD Fitness Blog

  17. Pingback: Workouts: Day 1 and 2- Sunday, Monday, October 5, 6, 2014 | SRFD Fitness Blog

  18. Pingback: Workouts: Day 1 and 2- Saturday, Sunday, October 11, 12, 2014 | SRFD Fitness Blog

  19. Pingback: Workouts: Day 1 and 2- Friday, Saturday, October 17, 18, 2014 | SRFD Fitness Blog

  20. Pingback: Workouts: Day 1 and 2- Thursday, Friday, 24, 25, 2014 | SRFD Fitness Blog

  21. Pingback: Workouts: Day 1 and 2- Wednesday, Thursday, October 29, 30, 2014 | SRFD Fitness Blog

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