Workouts: Day 1 and 2- Tuesday, August 16th, 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.

Today’s post will cover A, B, and C shift workouts for the tours starting 8/16/2011.

Day 1

Warm Up/Skill Practice-

Warm Up– 2 min run on treadmill, or 2 min row.

Skill Practice- Thrusters.  Use the bar or PVC pipe only, practice proper depth and full extension at the top (like the photo).


For time:

5 Rounds of;
5 Power Cleans, (Advanced:135, Intermediate: 95lbs, Beginner: 45lbs)10 toes to bar
20 Double Unders (Intermediate: DU attemps/Beginner: 40 single unders)

Post Time to Comments.

Day 2

Warm Up/Skill Practice-

Warm Up: 1 Min Jump Rope, 10 pull ups, 10 push ups, 10 air squats

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-Front Squat  5 x 5

Here’s a long but great video of the front squat.  This is a great supplement to training the clean.   Again, if you don’t have rubber bumpers, put a use a blue mat or the rack for safety if you have to bail.


3 RD’s
250m Row (or .2 mile run)
10 Burpees
5 Front Squats (Advanced:135, Intermediate: 95lbs, Beginner: 45lbs)

Post weights of FS and time of mini-metcon to comments.   


Day 1 Cardio-

Row 500m or Run 400m (1/4mile), rest 2 mins, repeat (trying to beat previous time)

Post times to comments.

Day 2 Cardio- 

1 mile run as fast as possible or 2k Row, as fast as possible.

Post distance/speed 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- High Hamstring Tear

Today’s MobRx adventure is ideas on restoring function and suppleness to an athlete with a repaired (once torn) hamstring.  Restoring the sliding surfaces of the body’s largest engine is vital.   Even if  you don’t have a torn hamstring, chances are you’d benefit from some dedicated proximal hamstring loving.

Day 2  Stretching/Mobility-  Psoas Flossing and Biker Hips

Today’s mission is all about reinforcing the idea that you NEED full range of motion in ALL of your joints.  Period.  Tight hips? You are going to pay an upstream toll.   Here’s to better hip compression and easier psoasibility.


Recipe: Smokey Roast

A nice beef roast is something I crave in the fall or winter months but I had a big ol’ grass fed chuck roast that was asking to be made; so I made it.  I wanted to try something different then the standard roast in the oven or slow cooker so after being inspired by watching a recent Food Network show called Chopped, when one of the contestants rolled a giant elk tenderloin in a coffee spice mixture, I decided to make my own version and try it on our roast.  The results?  So good, beyond description really, you’ll just have to try it for yourself and let me know what you think!

Smokey Roast

Coffee Spice Rub

2 tablespoons coffee grounds

½ teaspoon ground chipotle

1 teaspoon unsweetened cocoa powder

¼ teaspoon cinnamon

½ tablespoon garlic powder

1 tablespoon dried oregano

1 tablespoon cumin

1 teaspoon sea salt

Mix all spice rub ingredients together and set aside.


½ tablespoon coconut oil (I tried out a new brand of coconut oil called Kelapo and it’s very tasty, mild, and down right delicious!)

2.5 lb beef chuck roast

1 red onion, halved and sliced

¾ cup water

Heat your coconut oil in a skillet over medium to medium high heat, make sure your pan is nice and hot!  Take the spice rub mixture and rub the entire amount into and all over the roast – really rub it in, do not just brush it on!.  Using tongs, place the roast into the hot skillet and sear for 3-4 minutes on each side.  If your pan is not hot enough you will lose your spices, but if it’s too hot, you will burn your roast.  You want it to make a nice crust on both sides of the meat.  Place your sliced onions in the bottom of a slow cooker. Once the roast has been seared, put the roast in the slow cooker on top of the onions. Add the water, cover and cook on high for 5-6 hours or on low for 7-8 hours.  Serves 6.




Filed under WOD's

3 responses to “Workouts: Day 1 and 2- Tuesday, August 16th, 2011

  1. Woody

    Day 1
    WOD: 5 Rounds for time
    Bunch – 7:28 (singles)
    Woody – 9:55 (Rx’d)
    Cardio: 1:59, 1:50

    Day 2
    WOD: 3 Rounds for time / Front Squat 5-5-5-5-5 / Cardio
    Santos – 7:48 / 95-115-125-135-145 / 6:25mile
    Bunch – 6:21 / 135-155-175-185-200 / 5:58mile
    Woody – 7:02 / 135-145-185-200-210 / 7:00mile

  2. KJ

    Day 1
    5 rounds w/ 135 and single unders: 4:29

    Run1/4 mile rest run 1/4 mile:
    1:26 then 1:18

  3. KJ

    Day 2
    Front Squat 5X5 : 135-185-205-215-225

    3 rounds for time 250m row/10 burpees/5 front squat w/135lbs : 7:00.6

    Row 2k – 9:15 (first time on rower, hopefully will get faster)

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