Better happy meal???
Zoe uses some Happy Potter magic to climb to the top of the rope for the first time!
5/1/12
5 rounds of the following complex:
Push press
Push Jerk
Split Jerk
+
for time:
21-15-9
Power clean (135/95)
Burpee
+
Max reps stone to shoulder in 3 min
These 10 companies pretty much control everything you consume in your house
Does chewing gum make you dumb?
Easy……..
Caveman diet will send you to snap city!
Its funny because its true
Monday 4/30/12
20 rep max max squat
+
“Nicole”
As many rounds possible in 20 min:
Run 400m
Max pullups
Coaches corner: For the 20 rep max back squats add at least 5 lb to the weight you did last week. If you have not done it yet then establish your 20 RM. While perorming the squats really try to focus one breathing and staying relaxed in the head and neck. Dont excessively look up or shrug the shoulders, you may irritate nerves in the neck and result in a headache for a couple of days
How vegetable oils replaced animal fat in the American diet
This is awesome! The candy and the antidote
Chiropractic manipulation of the spine may cause strokes and even death
I love these guys. Language warning
Crazy gymnasts!
Sunday 4/29/12
Take to min to establish your 3RM hang power clean
+
for time:
21 Deadlifts
Run 400
18 Deadlifts
Run 400
15 Deadlifts
Run 400
12 Dealifts
Run 400
Burpee challenge day 73
7 reasons why experts will always argue
Check out Leigh in the update video
Make your kids go outside!
WordPress doesnt like me uploading pictures today so you will have to use your imagination. It was a picture of someone not using a lot of chalk….
Saturday 4/28/12
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Burpee challenge day 72
Low levels of Vit D linked to decreased strength in young people
How Washington went soft on childhood obesity
Demo of tomorrows WOD
Leftys are cooler than rightys
Nice recovery position!
Friday 4/27/12
In teams of 2:
for time:
Row 1000m
100 Overhead walking lunges (45/25)
75 Parallette shoot throughs
50 One arm dumbbell snatch (55/35)
25 Hang squat clean + front squat (155/105)
Run 1000m
Coaches corner: Break up the set work is anyway your and your partner decide. You both must complete the 1000m run at the end Also decide on your team name
Burpee challenge day 71
Two more common nutrient deficiencies(and what to do about them)
2 of them involve crossfit, see if you can figure them out. Most absurd things seen at the gym aside from your
Science explains why so few people are left handed
Dudes lifting heavy ass weights set to rage against the machine. Thats some quality pump up fuel
30 more stupid days of burpees!
Gross!
Thursday 4/26/12
Shoulder press
1-1-1-1-1-1-1
+
3 rounds for max reps:
Max reps shoulder press (95/65)
Max reps push press (95/65)
Max reps push jerk (95/65)
Rest as needed between sets
+
against a 6 min clock:
50 Ghd situps
Run 800
Coaches corner: For part 2 of the workout the goal is to reach failure on the shoulder press first then without putting the bar down reach failure on your push press then without putting the bar down reach failure on the push jerk. Part 3, if you are new to GHD situps DO NOT do more then 25. The goal is to get back from the run under 6 min.
Burpee challenge day 70
New study blasts the ridiculous low-fat dietary guidelines
Both of these dudes are 80+. Looks like to old is not a valid excuse…
Eat your eggs!
Do you see the funny part?
4/25/12
5 rounds of 2 cycles of following complex:
Hang squat snatch
Overhead squat
Snatch balance
Overhead squat
+
for time:
6 Burpee box jump over (24/20)
9 Handstand pushups
12 Burpee box jump over (24/20)
15 Handstand pushups
18 Burpee box jump overs (24/20)
21 Handstand pushups
*15 min time limit
Burpee challenge day 69
What really happens when you swallow your gum
Oh how I wish I could do this sometimes. Always hungery
For the ladies
Trampolines make burpees at lease 70% easier
Sarah finds a loophole in the burpee challenge contract and does her burpees on a trampoline!
Tuesday 4/24/12
5 rounds of 2 cycles of the following complex
Hang power clean
Push press
Front squat
Push Jerk
+
for total reps:
5 min amrap:
5 Pullups
10 Hand release pushups
15 Air squats
rest 2 min
4 min amrap:
10 Push press (135/95)
15 KB swings (53/35)
rest 2 min
3 min amrap:
30 Double unders
15 Deadlifts (135/95)
18 images you won’t believe aren’t photoshopped
Ummmmm
Wild hog WOD
Wild hog WOD. Sunday June 9th, mark your calenders
Monday 4/23/12
Find your 20 rep max back squat
+
3 rounds for max reps:
1 min max reps squat clean (115/75)
rest 30 sec
1 min max reps toes to bar
rest 30 sec
1 min max reps wallball shots (20/14)
rest 30 sec
Crossfit: The ultimate sporting challenge
How humans grew fruitful by devouring meat
Subtitles during 20 reps is pretty much how you feel if your doing it right
Sunday June 9th we will be helping Sarah put on a fundraiser to raise money for the Washington historical society to publish a book of 187 articles that her father had written. She came up with the idea of doing a miniture version of the tough mudder throughout some trails on Mt. Diablo around her house. Ending in a pig roast back at her house! We did a walk through today and thought of the obstacles/WOD, it will be a great time and a challenge at the same time.
There will be 3 divisions to sign up for Rx/scaled/and “hikers and hecklers”. We are asking for a $50 donation to do the wod, including T-shirt, and all the pig you can eat. Non paleo adult beverages will be available for extra donation. I will start a signup sheet at the gym tomorrow. Even if you cannot come to do the wod please donate some cash for Sarahs father. She has donate MORE than her fair share of her time and effort to keep us all fed and teach us about Paleo greatness, the lease we could do is donate a couple of bucks and have a great time at that. More info to come in the upcoming weeks
Thats a lot of bacon
The fan has made its long awaited return!
Sunday 4/22/12
Turkish getup
3-3-3-3-3(each arm)
+
3 rounds:
Run 400
Row 500
Coaches corner: Part 1 work up to a heavy turkish getup for 3 reps alternating arms. For part 2 time each run and row, rest as needed between intervals. 10 Burpee penalty if you are off by more then 5 seconds from your first run or row. Go all out for each
If you order 1050 slices of bacon, Burger King will comply
Cola habit behind death of 30 year old New Zealand woman
Aging muscles, hard to build easy to lose
Dont jump off mountians
Every lift Keegan does is a work of art!
Saturday 4/21/12
“Lumberjack 20″
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest 2 bar pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m
*45 min time limit
Coaches corner: Depending on class size we will be using the same bar for deadlifts and for overhead squats
Burpee challenge day 65
McDonalds worker spits in tea. Dont eat fast food
Pretty funny!
How fast can you clean and jerk it???
Josie gets set to do battle at the Good Times Cf invitational last weekend
Friday 4/20/12
Spend 15 min working on linking together big sets of muscle ups
+
“Grace”
for time:
30 Clean & Jerks (135/95)
+
for time:
Row 1000m
For the muscle up portion we are going to work on stringing them together or possibly getting your first one. If your still working on pullups then we will work on linking together big sets of kipping pullups
Burpee challenge day 64
Regional WODs are posted. Check them out and see how much “fun” we are going to have
USDA to let industry self-inspect chicken…….
Any kind of physical activity lowers Alzheimers risk
Fastest grace ever
This is awesome! Watch the whole thing
Baby pullups!
Steve pulls some serious poundage
Thursday 4/19/12
Deadlift
3-3-3-3-3
+
10 rounds for time:
1 Rope climb (to beam)
2 Thrusters (165/115)
*15 min time limit
Burpee challenge day 63
Autism linked to maternal obesity
The 21 absolute worst things in the world
Start your kids off young!
We’re going retro
Read it
Wednesday 4/18/12
Snatch balance
2-2-2-2-2
+
As many rounds possible in 12 min:
5 Hang power snatch (135/95)
10 Ring dips
20 Double unders
*50 KB swing(53/35) buy in
+
max seconds L sit in 3 min
Im sorry ladies, I admit that I have no idea how to get you guys in shape. You will no longer be doing crossfit, I called the local fitness museum and ordered some of these things. They will be here in a week
Move over Rob Orlando
Mom gets a 122 deadlift! She wont be with the band for long
Tuesday 4/17/12
Push press
3-3-3-3-3
+
As many rounds possible in 20 min:
Run 400m
21 Thrusters (75/55)
Crap! New feeding tube diet helps brides shed weight fast
Foods biggest scam: The Kobe beef lie
I think I would really get along with these guys
This is awesome!
Team snap city!
Great job to team "Snap City". You guys did awesome today, very proud!
Monday 4/16/12
Take 15 min to establish a 3rm:
Hang power clean
+
for time:
Run 400m
3 rounds of:
12 Toes 2 bar
12 Burpees
Run 400
Coaches corner: Part 1 is your 3rm without letting go of the bar. Part 2 the goal it to complete toes 2 bar unbroken, everytime your feet hit the ground before 12 you must perform 20 air squats
Onion and garlic for increased testosterone
Happy Monday…..
Loooooong dayyyyyyy
This picture pretty much sums up how we all feel after todays comp.....
Sunday 4/15/12
Back squat
5-5-5-5-5
+
for time:
9-6-3
Squat clean (155/105)
Muscle up
Dont forget that tomorrow Nik, Danielle, and Arnel are competing at the NorCal crossfit recovery comp tomorrow. If you have time come out and support team CFSR!
Weightlifter shoots himself with dumbbell
Easy!
Action packed weekend
Handstands + shadows = art!
Saturday 4/14/12
“Pheezy”
3 rounds for time:
5 Front squats (165/115)
18 Pullups
5 Deadlifts (225/155)
18 Toes to bar
5 Push jerks (165/115)
18 Hand release pushups
Tomorrow I will be gone at a competition in Sacramento but Jay will be taking over. If your looking for something to do over the weekend come out and support CFSR. Tomorrow Josie, Namoi, Keegan and myself will be competing in Sac at the Good times crossfit invitational. Also on Sunday Nik, Arnel, and Danielle will be competing as a team at NorCal crossfit. Get after it guys!
Burpee challenge day 58
Nearly half of supermarket chicken tainted by feces
If a robot can do correct pushups then you have no excuse
WOD demo
Be ready for zombies
Bonus points if you climb rope dressed like this
Friday 4/13/12
In teams of 2:
for time:
7 Rope climbs
15 Wall climbs
then
6 rounds of:
10 Power cleans (135/95)
15 Abmat situps
20 Alternating jump lunges
then
15 Wall climbs
7 Rope climbs
Coaches corner: For the first and third part you can split up the reps in any way you want. For the middle part you alternate rounds, so each person does 2 rounds.
Burpee challenge day 57
This may come in handy in the future. Zombie survival map
Study comfirms not enough sleep raises diabetes, obesity risk
Whats inside a school lunch burger? 26 ingredients, only one is meat
HAHA!
FYI. Sarah dropped off some order forms today for her famous paleo bread/pizza crust and other bread goods. If you want anything you have to fill it out by TOMORROW and give me the money. So the choice is yours, order some of the paleo greatness you love or cherry pick the rope climbs. Its up to you…
Congrats to Pops Sulon for getting is first ever rope climb. Thats a lot of man to get up that rope!
Thats why people hate us
Wade and Carolina keep their burpees up in Budapest!
Thursday 4/12/12
For 15 min work on:
3 Position snatch
+
for time:
30 Power snatch (75/55)
30 Wallball shots (30/14)
30 Pushups
15 Power snatch
15 Wallball shots
15 Pushups
*15 min time limit
+ (bonus)
Max calorie row in 2 min
Coaches corner: The focus of the 3 position snatch should not be on how much weight you can do but doing the lifts correctly. We will do 1 from the floor then when from the hang at the knees and then one from the high hang at the hips. Watch the video
Burpee challenge day 56
7 random things you wont believe are shortening your life
Jessica Biel does Crossfit and eats Paleo
The 3 position snatch
HAHAHA. Its elite
Happy birthday brooooooooo
Happy birthday to one of my long time BFFs. The creator of the now famous "Marios"
Wednesday 4/11/12
5 rounds:
Max reps handstand pushups
Max reps deadhang pullups
+
7 Rounds for total time:
10 Burpees
7 Deadlifts (275/185)
Rest 2 min between rounds
Coaches corner: For part 1 alternate between HSPUs and pullups. Note that they are dead hang. No kipping. For part 2 each rounds should be a SPRINT. The goal is to try to finish the rounds under 30 seconds
Burpee challenge day 55
Why people fail on a paleo diet
Forrest Gumps daughter
Can you beat Klokov?
Now thats a great workout face!
Tuesday 4/10/12
Take 20 min to work up to as much weight as you can for the following complex:
Deadlift
Squat clean
Front squat
Push press
Split jerk
+
“Helen”
3 rounds for time:
Run 400m
21 KB swings (53/35)
12 Pullups
Coaches corner: For part 1 treat it like the bear complex, rest as needed between sets. Bar cannot be put down between movements. For Helen, if you’re feeling good then try the RX+ version with (70/53) KBs and chest to bar pullups
Burpee challenge day 54
The 23 funniest blogs that will make you LOL
Heart and stroke foundation health check on 10 teaspoons of sugar a glass
This is what we are doing tomorrow. Anyone who beats this gets a cool prize…
Please try this at home and sent me your video!!!
Its Monday again
When the Wades get together strange things happen!
Monday 4/9/12
Front squat
3-3-3-3-3
+
for time:
200 Double unders
*At the top of every min perform 3 thrusters (135/95)
*12 min time limit
Burpee challenge day 53
Why do zoo apes get heart disease?
Stop being full of s*#! when you celebrate strong
13 simple steps to get you through a rough day
Just when you feel good about your jump rope skills
Happy Easter!
Happy easter from the rowing eater bunny
Sunday 4/8/12
Split jerk
1-1-1-1-1-1-1
+
3 rounds for time:
50 Air squats
25 Pullups
15 Ring dips
NORMAL CLASS TIMES FOR EASTER
Burpee challenge day 52
Hot dog stuffed crust pizza…..
Watching old school weightlifting in Polish instantly makes you a better lifter
