CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012
Holiday Schedule
Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Monday 12/24/2012
“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
(This version of 12 days WOD from Badger CrossFit)
CFSR WOD 12.20.2012
Kent – Focusing on the last few reps.
Thursday 12/20/2012
BRENTON
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010
Endurance WOD
4 x 800
2 min rest
Low Carb – Paleo, Evolution in the discussion with Robb Wolf
One of the things I like about Robb is that he is engaged in a path of learning and improvement. It is a constantly evolving process. He is not sold on his own opinions but rather in a search for the truth. He is not afraid to correct himself, a quality I find rare in people considered to be experts in their field.
Fear not, less than 2 days til the end of the world.
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”
― Mark Twain
Gravlax (Salmon recipe)
Thats filthy
Great way to spent your labor day
Monday 9/5/11
Filthy Fifty
for time:
50 Box jumps (24/20)
50 Jumping pullups
50 KB swings 35#
50 Walking lunges
50 Knees 2 elbows
50 Push press 45#
50 Hip extension
50 Wallball shots (20/14)
50 Burpees
50 Double unders
I
s your fran time better then an NFL super star?
Get a grip
Funny stuff
Tuesday 8/16/11
5 rounds:
Max reps supine ring pulls
+
for time:
50 Kb swings (53/35)
50 Pullups
35 KB swings
35 Pullups
20 KB swins
20 Pullups
Sweet. 60,000 lbs. of ground beef recalled
Please read. Chalk it up
Burning runner: An inside look into crossfit culture
Crazy climbing skills
Eat good food. its not that hard
10:30 works on their racks
Friday 8/5/11
for time:
50 pushups w/ hand release
then 5 rounds
5 squat cleans (185/125)
10 Chest to bar pullups
then
400m plate run (45/25)
Scientists suggest red wine helps prevent sunburn
Even a little bit of exercise goes a long way
Still counting calories? Your weigth loss plan may be out dated
Your crossfit games winners
Go next year if you have the chance
Chuck Norris can eat just one Lay’s potato chip
Sunday class
Super awesome tought guy, Joe, will be instructing for us Sundays at 9am!
Tuesday 7/26/11
for time:
21-18-15-12-9-6-3
Thruster (95/65)
Pullup
Stop bitching and do work!!!!!!!!!!!!!!!!
Paleo diet: smart eating or latest fad?
Fail
Masters events announced. Does anyone know what crossfit event is this weekend?
We are opening up class time Sundays at 9am. Morning and evening regular Joe will be leading the class for anyone who wants to start working out on Sundays. Contact Tim, Joe, or myself if you have any questions.
Grass fed > crap fed
Wade fights through a muscle up then continues to do 29 more finishing the WOD RXd
Monday 7/11/11
Front squat
1-1-1-1-1-1-1
+
Against an 8 min clock:
10-9-8-7-6-5-4-3-2-1
Front squat (115/75)
Burpee
Max reps
Double unders
15 Food companies that serve you wood
USDA finds in favor of grass fed cows
Old school
Squat heavy things
Wheres the steak?!?!?!?!?!
- Happy birthday to Shelli. The official boss of the 10:30 class!
Saturday 6/9/11
“Luce”
3 rounds for time:
Run 1k
10 Muscle ups
100 Air squats
coaches corner:
If you feel frisky wear the 20# vest
America just keeps getting fatter
top 10 scariest food additives
My thoughts exactly Ron
Lift heavy things
- Dans nickname is no longer medium Dan, it is now buff Dan
Friday 7/8/11
Power clean and jush jerk
3-3-3-3-3
+
for time:
21-15-9
Power clean (145/100)
Toes 2 bar
No one will prob understand why this video is funny but it is. Hitler zone
5 suprising signs of an unhealthy heart
Higher cholesterol levels associated with lower risk of death from cardiovascular disease
Lift heavy things and repeat
What do you call a broken escalator?
- sounds about right
Thursday 7/7/11
4 rounds for time:
Run 400m
20 KB swings (53/35)
15 Goblet squats (53/35)
20 Overhead walking lunges (45/25)
10 Up and overs (24/20)
Most vegetarians become ex-vegetarians
Understanding the meaning of silence
Great stuff, I have the same rule. One rule
Human weightlifting
Alex decided to do Fran in his firefighter turn outs today for his birthday. Hell of a way to celebrate your Bday, great job!!!
Friday 7/1/11
Deadlift
5-5-5-5-5
+
for time:
40 Deadlifts (135/95)
30 Hang power cleans (115/75)
20 Thrusters (95/65)
10 Burpee bar hops
Coaches corner: For the 2nd part of the WOD you use the same bar for each lift. Strip weights off the bar as you go.
Cool site I just found, plenty of nerdy stuff. Zone 5 endurance
Who will let me snatch balance them???
Don’t feed your kids crap. Dont do it!!!
Gail went cherry picking.... get it?!?!?!?!?!
Thursday 6/23/11
Push press
5-5-5-5-5
+
As many rounds possible in 10 min:
10 Walking lunges w/ bar in rack position (75/55)
10 Thrusters (75/55)
Any time the bar come out of the rack position stop and complete 5 burpees
Cigarettes will carry grisly warning lables
Study finds high rate of child food allegries in US
Just awesome!
Lady in red
Mario and Jay demonstrate what goes on at super awesome tough guy hour!
Saturday 6/18/11
“Small”
3 rounds for time:
Row 1000m
50 Burpees
50 Box jumps
Run 800m
coaches corner: 1 and 2 round options will be used
House moves to bar genetically modified salmon
House clears budget bill with cuts to food safety
Elite canoeing! No clever comments are needed for this video, it speaks for itself…..
How many cherrys can you pick?
Dan and Michelles son Andrew has many special talents
Friday 6/17/11
for time:
Cherry picking
Where your ancestral heritage is important
Some training motivation from the great Kenny Powers. If this is not funny, watch Eastbown and Down
Keep the chalk in the bucket!
- Do not do this. If you do I will come to your house and draw a chalk line in your living room
Wendesday 7/8/11
“Mary”
As many rounds possible in 20 min:
5 Handstand pushups
10 Pistols
15 Pullups
Very scientific with great references. Best weight loss diets
Everything in moderation. The long road to nowhere. Great read please read it more then once
Dont be like this guy!
Back to business
Matching shirts, matching knees 2 elbows
Monday 5/6/11
Run 800m
10 Wall climbs
30 Burpee pullups
50 Kb swings (53/35)
70 Wallball shots (20/14)
Run 800m
Niacin and statin trial halts early
Its not that hard people. Its really freaking not, dont eat CRAP
Big thanks to everyone who came out to watch the NorCal regionals this weekend, it was a wet and wild one. We have an awesome community and you guys are awesome!!! Thanks for all the support, it means a lot. Definitely been a tough weekend in more ways then one
Regionalism!
They were doing burpee pullups so fast it could not be caught on film!
Friday 6/3/11
Split jerk
3-3-3-3-3
+
Max rounds in 10 min of:
7 Hang power cleans (135/95)
5 Shoulder 2 overhead (135/95)
*At the top of each min complete 8 Box jumps before going back to the bar
The private gym bill of rights
A good nights sleep isnt a luxury, its a necessity
Here goes nothin
Just a reminder that I will not be at the gym tomorrow or Saturday but have no fear because Tim will be covering the classes so everything will be normal. Also Ill be doing the website as normal but expect the posts to be up at late/ weird times.
Here is the link to everything you need to know about the norcal regionals this weekend. Word on the street is that they are streaming it live online. Not sure where to find the link but im sure it will be on this page. You can also ask Brian B because he will know better then I would. Pops Sulon aka Papa Bear is setting up a Crossfit SR base camp so if you make it out send me a text or email to come hang out with the crew!
Now serving coke in baby bottles
- May PRs. Keep it up!
Thursday 6/2/11
for time:
30 Chest to bar pullups
then
5x
6 Squat snatch (95/65)
12 Knees 2 elbows
then
5 rope climbs
Will food plate replace food pyramid?
Planet earthwants everyone to leave
Inspiration from MJ
Tie dye is the key to barefoot running
- Pictures of Kettlebells are very artistic
Tuesday 5/31/11
for time:
10-9-8-7-6-5-4-3-2-1 Power Clean (155/105)
15-15-15-15-15-15-15-15-15-15 Situps
1-2-3-4-5-6-7-8-9-10 Burpee Box jump (24/10)
US lifts sanctions in EU beef hormone row
Bacon: health food or devil in delicious disguise
A running video that is actually cool! Weightlifting videos are still cooler
facebook=paleo
- Taylor lets his “natural abilities” power him through wods
Sunday 5/29/11
Rest day/ Mobility WOD
Mark Zuckerberg’s new challenge: eat only what he kills
Which of the 10 general skills do these guys have
Remember that memorial day there is no 5:30 or 6:30am class. Regular classes from 9:30 on.
Good stuff
The regionals have begun/ memorial day schedule
- Brady 13 gets help on box jumps from his crazy hair
Saturday 5/28/11
“Helton”
3 rounds for time:
Run 800m
30 Burpees
30 Dumbell squat cleans (55/35)
Coaches corner: If we run into a backup on dumbbells then we will use bars for the squat cleans
With no labeling few realize they are eating genetically modified foods
Preview of the fun that will be had at the norcal regionals next Friday!
The plan as of right now if that there will be no early AM classes on memorial day. I gathered that no one was wanting to come in that early. We will run a normal class schedule from the 9:30am class on.
Super Sharks fans and new additions to the 10:30 crew, Julie Meghan and Kelsey, show off their dance moves to some Miley Cyrus during Friday snack time….
What are you doing about it?
- The 10:30 crew has a knack for always understanding the workout very quickly …
Friday 5/27/11
As many rounds possible in 20 min of:
5 Thrusters (135/95)
10 Box Jumps (30/24)
15 KB swings (70/53)
A memory tonic for the aging brain
Less active at work, Americans have packed on pounds
Whats the beef?
- Kathys thoughts on Wades camera skills
Thursday 5/26/11
In 8 min:
establish the heaviest turkish getup you can handle for 1 rep
+
for time:
20 calorie row
30 burpees
40 DB clean and jerk (35/20) or barbell (95/65)
50 toes 2 bar
100 ft. overhead walking lunges (45/64)
Sprint 150 ft.
Finger length linked to mens risk of knee injury
For the Crossfitter who is also a dog lover or visa vera
Good for a cheap laugh
