CFSR WOD 5.20.2013
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
10 Push Press (115/75)
10 KB Swings (53/35)
“Not all those who wander are lost.” J.R.R. Tolkien
Pets May Help Reduce Your Risk of Heart Disease
RECIPE OF THE DAY: Grapefruit Guacamole
CFSR WOD 5.19.2013
Sunday 5-19-13
10 minutes to max snatch
1 min break
7 min AMRAP
5 power snatch 115/75
5 overhead squat 115/75
5 bar facing burpees
Score = Max Snatch pounds + total reps for amrap
“Joy is the simplest form of gratitude.” Karl Barth
RECIPE OF THE DAY: Curried Chicken
CFSR WOD 05.18.2013 X
“Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15 squats
*
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” Albert Einstein quotes
How to Find the Healthiest Fare in Meat and Produce Aisles
RECIPE OF THE DAY: Bearnaise Sauce
CFSR WOD 05.17.2013
–
“Obstacles are things a person sees when he takes his eyes off his goal.” E. Joseph Cossman quotes Are Doctors Diagnosing Too Many Kids with ADHD? 
RECIPE OF THE DAY: French Nicoise Salad
CFSR WOD 5.16.2013
–
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Maryanne Williamson
5,000 Steps a Day to Avoid Paying Higher Health Insurance Costs? When Money Talks, People Walk May 8, 2013 — It was a controversial move when a health insurer began requiring people who were obese to literally pay the price of not doing anything about their weight — but it worked, a new study finds. 
RECIPE OF THE DAY: Universal Tomato Sauce
CFSR WOD 5.15.2013
“The true delight is in the finding out rather than in the knowing.” Isaac Asimov
Fighting Stealth Science One Objective Study at a Time
RECIPE OF THE DAY: Paleo Sesame Hamburger Buns
CFSR WOD 5.14.2013
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)
“A man’s errors are his portals of discovery.” James Joyce quotes
How Would You Like Your Assistant — Human or Robotic?
RECIPE OF THE DAY: Crispy Sweet Potato Fries
CFSR WOD 5.13.2013
“We have learned the answers, all the answers:/ It is the question that we do not know.” Archibald MacLeish
“Crying Can Help Relieve Stress, But for Optimal Health You Need Better Stress-Relieving Tools”
RECIPE OF THE DAY: Chicken Mexican Soup
CFSR WOD 05.12.2013
Thanks to all who came out to compete and to cheer on our team!
Team CrossFit San Ramon did a great job made us proud!
Make up a max lift you missed this week or
work on Snatch
then
by request…
4 rounds
10 pull up
20 wall ball
30 sit ups
“Carpe diem! Rejoice while you are alive; enjoy the day; live life to the fullest; make the most of what you have. It is later than you think.” Horace
Glutathione Synthesis And Diet
CFSR WOD 5.11.2013
Saturday 9am – 4pm
Masters Madness!!!!
Our team has first heat at 9:35am come cheer them on!!!
Saturday 5-11-13
Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20/14
Run 200 meters
Check out how the rest of the world did on this in 2011
“I keep my ideals, because in spite of everything I still believe that people are really good at heart.” Anne Frank
How Much Protein Should You Be Eating?
RECIPE OF THE DAY: Breakfast Baked Sweet Potatoes
CFSR WOD 5.10.2013
Saturday is Masters Madness show up and cheer on these 2
plus Dan and Krisztina
““To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.” Ralph Waldo Emerson
Childhood Obesity Starts at Home
RECIPE OF THE DAY: Maple Pork Stew
CFSR WOD 5.9.2013
Denise
Thursday 5-9-13
“Efficiency is doing things right; effectiveness is doing the right things.”
Peter Drucker
Does Cracking Your Knuckles Cause Arthritis?
RECIPE OF THE DAY: Baked Pear
CFSR WOD 5.8.2013
Wednesday 5-8-13
The Dark Side of the China Study Story Supporting Vegetarianism…
CFSR WOD 5.7.2013
Lori & Carolina
Great job with the PR’s yesterday people!!
Remember, I need payment for the paleo program by Wednesday so we can order necessary supplies. $25 for basic program $150 for Program plus 60 days of supplements $87.50 for program plus 30 days of supplements.
If you want to lean out and/or care about your health and performance you should be in this program this is the other 80%…raw materials from which you build your body.
Join the van to Masters Madness on Saturday. Let’s make it an all day party potluck! Cheer on our team and hang out with your CrossFit family!
Tuesday 5-7-13
― Woody Allen
Choline and TMAO: Eggs Still Don’t Cause Heart Disease
Salisbury Steak Burgers with Mushroom Gravy
CFSR WOD 5.6.2013
Dan and Tim before Tough Mudder —
We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
Monday 5-6-13
   “Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.” |
CFSR WOD 5.5.2013
Karen 11-1-12
Karen in open 13.4 3-31-13 Dedication to performance and paleo pays off. Dropped 35lbs and placed 12th in the Crossfit Open for the nor-cal region in her age group.
You can do it too!!! Find your passion for performance and nutrition!!!
Sunday 5-5-13
Clean & Jerk technique
Then a repeat of the Workout
WORKOUT 13.4
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
“Do one thing every day that scares you.”
― Eleanor Roosevelt
grilled thai spiced pineapple short ribs
http://media.crossfit.com/games/video/HD/Games_Open13-4_WorkoutStandards_Bv4Dx3O9v_HD.mov
CFSR WOD 5.4.13
Natalie does Manmakers
5/4/13
My apologies this post didn’t make it up yesterday.
This is what we did…
5×5 Weighted Pushup
5×5 Shoulder Press
…
4 rounds
10 ring rows
15 Russian KB Swings
20 wall ball
CFSR WOD 5.3.2013
Friday 5-3-2013
“cherrypickers delight”
Run 5k
or
Row 5k
or
400 m walking lunge with dumbbells 35/20 (farmer carry)
choose wisely
“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”
― A.A. Milne
CFSR WOD 5.2.13
Upcoming events:
PALEO LEAN OUT!!!! Wednesday 5/15 – Wednesday 6/12
Meet each Wednesday at 7:30 pm. Click the nutrition tab for more details.
Be healthy and look better naked for summer!
Register at CrossFit San Ramon by May 8.
http://mastersmadnesscomp.com/
Come and cheer on your fellow CrossFitters! Sat May 11, 9am-4pm in Martinez
Good luck!!!!! Krisztina, Carolina, Wade & Dan
We can enter another team if any more 40+ want to go!!
Thursday
CFSR WOD 5.1.2013
Wednesday 5-1-13
― Albert Einstein
CFSR WOD 4.30.2013
Tuesday 4-30-13
“The person who knows how to laugh at himself will never cease to be amused.”
Shirley MacLaine
Sausage and Butternut Squash Frittata
Don’t forget to do weird stuff sometimes 
CFSR WOD 4.29.2013
Monday 4-29-13
Monday
- 3 Second Pause
“It is my belief, you cannot deal with the most serious things in the world unless you understand the most amusing”
Winston Churchill
Exercise Shields Children from Stress, Research Indicates
;
RECIPE OF THE DAY: Oven Roasted Escarole
CFSR WOD 4.28.13
Carolina with 2 x CrossFit Games Champion Rich Froning
Sunday 4-28-13
3 x 5 of following:
Weighted pull ups
Weighted dips
Handstand push up
On HSPU use most difficult progression you can do well
Box, kipping, strict, deficit, parallettes, rings
-then-
For Total Distance:
“Tabata”
8 x 20 sec/10 sec rest
Walking Lunge
2 min rest
8 x 20 sec/10 sec rest
Bear Crawl
“May you live every day of your life.”
― Jonathan Swift
CFSR WOD 4.27.2013
Saturday 4-27-13
A Double Dose of Girls
“Man may have discovered fire, but women discovered how to play with it.”
― Candace Bushnell, Sex and the City
“Annie”
50-40-30-20-10
Double-Unders
Abmat Sit-ups
&
“Jackie”
for time:
1000 m Row
50 Thrusters 45/33
30 Pull Ups
Get Your Tickets to CrossFit Regionals
NORCAL REGIONALS
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
