Nice work Stacey and Stephanie! Open 14.1
200 m run
4×3 minute AMRAP 2 min rest
10 Box Jumps 30/24
10 Dead Lifts 225/155
“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” ~B.K.S. Iyengar
Mobility WOD 255
Burgner Warm Up
10 Minute AMRAP
30 Double Unders
15 Power Snatches (Ground to Overhead) 75/55
”Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger
Mobility WOD 253 Part 3
10 Good Mornings
200 M Run
Kettle Bell Clean and Push Press
Kettle Bell Snatch
12 Minute AMRAP (as many rounds as possible)
10 Kettle Bell Swing – 1 Hand 53/35
5 Kettle Bell Snatch 53/35
3 Kettle Bell Clean and Push Press 53/35
Alternate Arms each round
Tension is who you think you should be. Relaxation is who you are. ~Chinese proverb
Mobility WOD 246
There are still spots available for the Gymnastics Clinic this Sunday with Roger Harrell!
Roger Harrell is the original Crossfit HQ gymnastics coach. Roger has over 20 years of experience in gymnastics, and over 15 years of coaching experience. There’s no one better qualified to get you doing your very best.
The Workshop is designed to improve your efficiency and gain critical mechanical queues that will help improve your performance at any level. From butterfly kips to muscle ups to basic ground tumbling learn the importance of fully understanding the mechanics of these basic gymnastics elements. Understanding key concepts will aid in execution of gymnastics elements as well as transferring over to the other movements. Sign up online or with Lori or Tim!
Back Squat & Shoulder Press 3×5 @ 60%
4 Rounds for Time
15 Box Jumps 24/20
25 Ab Mat Sit Ups
Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. ~Lin Yutang
Mobility WOD 243
Eat More Fish!
Good Job Dana!
Strength: Build to 1 rm Clean
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. ~John F. Kennedy
Mobility WOD 241
Paleo Challenge Day 29….1 more day and you’ve hit 30! GREAT JOB!
Lunch – Lemon Garlic Shrimp with Cauliflower Mash
Anything with Shrimp is delicious!!! Tips – if you’re cooking with Olive oil, keep the heat low. Also, you can sub the butter with ghee or coconut oil. Leave the Parmesan cheese and cream out of this recipe, you truly don’t need it in mashed cauliflower!
Dave B on the GHD
Warm Up – 3x
10 Good Mornings
10 Romanov Hip Exercises
Strength – Deadlifts 5@ 40% 5@50% 3@60% 5@75% 3@85% Max Reps @ 95%
WOD – 2 Miles for time
Visions and dreams are achieved through taking small steps, delaying gratification, and using strategic thinking. ~Unknown
Mobility WOD 240 – SQUAT TEST!
Paleo Challenge Day 28 – Rise and Shine with a healthy Breakfast
Inside out Scotch Eggs….anything with scotch sounds classy to me… This is a new one for me. Looks pretty amazing! Sounds like a nice Sunday experiment in the kitchen if you ask me!
Look at Andrea hop that wall!!
Warm Up – Shoulder Openers – PVC & Bands
Strength – Try to PR Pull Ups and Dips. Do 2x warm up sets, then max
WOD – Alternate for total 200 reps for time:
Tabata Wall Balls
20 Min Time Cap
Develop the strength to do bold things, not the strength to suffer.
~Niccolo Machiavelli, The Prince
Mobility WOD 239 Hip Extension like Pure Melted Gold!
Paleo Challenge Day 27 – Snacks!
I’m a big fan of beef jerky. I’m stoke that you can make this with an oven I know a lot of you are trying to cook your own food and snacks, so try this out. If you are short on time, Costco in Danville has Krave pork jerkey in a big bag for around the same price as a small bag of it at Safeway. Krave is paleo friendly, so if you must have jerky and cannot make it, go get some Krave.
Warm Up – Burgner Warm Up
Strength – Power Snatch work to a 1 RM
WOD – Open 11.1
10 Min AMRAP
30 Double Unders
15 Power Snatch 75/55
“I’m doing it for Me…”
Mobility WOD 219 – Athletes Don’t Wear Flip Flops…
Paleo Challenge Day 6 – Lunch Idea
I have to be honest, I’m starving and this looks delicious! I like this recipebecause it’s easy to eat on the run (no, no, don’t run with a sharp stick in your hand) and it’s something that kids will eat too! I love the step by step instructions with pics, makes for an easy recipe to learn. It’s something different from what most of us are used to eating, so think outside the box and give it a try! If you ever need to know if it’s any good, bring me some and I’ll taste test it for you! :)
8 Strict Pull-ups
Get your running shoes ready, and get down here for the POSE Running Clinic! 10:30 am – 1:30 pm Adults, 1:30 – 2:30 pm Youths
100 ft Bear Crawl
10 banded good mornings
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”– Derek Jeter
Mobility WOD 173
Tonight’s the Night! See you all at the Holiday Party! 6-9 pm
POSE RUNNING CLINIC IS TOMORROW!
10:30 am-1:30 pm Adults 1:30-2:30 pm Youths
Medicine Ball Throws
17 minute AMRAP in 2 parts
Part one 15 minutes
2 Rope Climbs
20 Dumbbell Snatches 55/35
40 Air Squats
Part two 2 minutes
No break between part 1 and 2 Score = total reps for both parts
“Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.”– Ross Perot
Mobility WOD 172
POSE RUNNING CLINIC IS TOMORROW! 10:30 am-1:30 pm Adults
1:30-2:30 pm Youths
Nice Snatch, Santa!
WHO’S READY TO PARTY TOMORROW? CFSR Holiday Party Saturday 6-9 pm! See you then!
30 Snatches 75/45# (any style)
30 Snatches 135/75# (any style)
30 Snatches 165/100# (any style)
This Just In: Santa Crossfits – Presents will be delivered that much faster this year!
“Age is no barrier. It’s a limitation you put on your mind.”
– Jackie Joyner-Kersee
Mobility WOD 170
POSE Running Clinic is this
Sunday! Adults 10:30-1:30 Youths
1:30-2:30 Sign up today!
Deficit HSPU 6/4″
“Only he who can see the invisible can do the impossible.”
– Frank L. Gaines
Mobility WOD 169
Don’t forget to sign up for the Holiday Party! We’ll be having a contest for the Best Paleo Dish!
CFSR Holiday Party is this
Cyber Monday/Tuesday deal ends tonight. Have you taken advantage of an annual membership for $1500?
ME T2B in the remainder of the 2:30
It’s not whether you get knocked down; it’s whether you get up.
— Vince Lombardi
Mobility WOD 168
Keep checking back daily for great holiday recipes throughout the month of December!
Strength: EMOM 10MIN
1 Snatch @ 85%
50 KB Swings 24/16kg
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 95/65#
100 Double Unders
Worry does not empty tomorrow of its sorrow, it empties today of its strength. – Corrie ten Boom
Mobility WOD 167
Push up Nicole
― Ellen DeGeneres
Mobility WOD 160
3 min AMRAP
8 Ring Dips
16 KB Swings
Establish 1 rep max Front Squat (Drop 25lbs for 3×1)
3 Rounds for time
30 KB Snatches (15L 15R)
20 Pistols (10 L 10R)
Looking after my health today gives me a better hope for tomorrow.
Anne Wilson Schaef
Mobility WOD 155
800 m run
5 Clusters 45/33
10 Sit Ups
30 Jump Rope Singles
From the V3 CrossFit competition Jen, Karen, Lori and Tim did Saturday in Fair Oaks.
(see below for scaled)
9 Clusters 135/95
Rope Climbs 2 legless
Rope Climbs 2 legless
Rope Climbs 1 legless
WITH REMAINING TIME MAX# BURPEES OVER BAR
RX Men (135) 2,2,1 Legless Rope Climbs
RX Women (95) 2,2,1 Legless Rope Climbs
Scaled & Masters Men (115) 2,1,1 Regular Rope Climbs
Scaled & Masters Women(65) 2,1,1 Regular Rope Climbs
SCALING FOR ROPE CLIMBS IS (12,10,10) OF BURPEES OVER BAR
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
John F. Kennedy
Mobility WOD 153
Spicy Mango mahi mahi http://www.thefoodee.com/recipe/3837/
200 m run
8 pull ups
12 Snatch Grip Push Press 45/33
Weighted Pull Ups 5 x 5
Modified from the V3 CrossFit competition Jen, Karen, Lori and Tim are doing today in Fair Oaks.
9 min AMRAP
30 DB Snatches 55
100 ft Walking Lunge (with dumbell in front rack) 55/35
7 OH Squats 155/95
20 DB Snatches
100 ft Walking Lunge
5 OH Squats
10 DB Snatches
100 ft Walking Lunge
3 OH Squats
Loads are from Rx division.
Give me six hours to chop down a tree and I will spend the first four sharpening the axe.
This quote reminds us of the first order of business in CrossFit, to sharpen our axes. What is the axe in CrossFit? Skill, basic mechanics, all of the little things which make a difference. Are you rushing to the tree with a dull axe? Why? What possible benefit will come from that type of behavior? Certainly it takes more patience to back up, and focus long range than it does to start swinging, especially when you see the masses around you rushing in and praising each other for the little chips flying. Just as Lincoln would make up the time taking large chunks of the tree with a sharp axe, so will you if during CrossFit your primary focus is on technique before load, position before speed.
Mobility WOD 152
“My Life is My Message”
― Mahatma Gandhi
Mobility WOD 151
The holy grail of hip mobility for the high glute/internal rotation.
― Jarod Kintz, I Want Two apply for a job at our country’s largest funeral home, and then wear a suit and noose to the job interview.