CrossFit San Ramon

CFSR WOD 05.22.2013 X

Tim — Wed, 22 May 2013 02:00:25 +0000

Karli

Wednesday 5-22-13

15min 3 Position Snatch Work (Floor/Below Knee/Hip)

Work to max weight for complex

15 AMRAP

3 Rope Climbs

6 Thrusters (115/75)

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“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.” Everett Dirksen

The Secret Behind Cold Pressed Coconut Oil

RECIPE OF THE DAY: Baked Beets for Cleansing

CFSR WOD 5.21.2013

Tim — Tue, 21 May 2013 02:00:18 +0000

Mike

Tuesday 5-21-13

Clean and Jerk

EMOM 10 min @ 85% of best (C+J)

“Fight Gone Worse”

3 Rounds for Reps
Thruster (45/33)
Double Under
Burpee
KB Swing
10 m Shuttle Run

rest
1 min at each station, continuous clock, 1 min rest after each round.

“The truth will set you free. But not until it is finished with you.”
― David Foster Wallace, Infinite Jest

Bee Deaths Create Crisis for Crops

REICPE OF THE DAY: Dijon Crusted Pork Butt Roast

CFSR WOD 5.20.2013

Tim — Mon, 20 May 2013 04:02:11 +0000

BUY YOUR TICKETS NOW!

NORCAL CROSSFIT REGIONALS

May 24 – 26 from 8 am to 7 pm
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404

LET US KNOW IF YOU WANT TO CARPOOL SEVERAL PEOPLE WILL BE ATTENDING ALL THREE DAYS

THE MORE THE MERRIER! COME OUT AND SEE THE FITTEST ATHLETES IN NOR CAL VYE FOR 3 SPOTS IN THE GAMES!

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Monday 5-20

15min to work on Snatch Technique (Position 1 @hip)

20 Minute (Alternate Every minute on the Minute)
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

Tim — Sun, 19 May 2013 08:46:06 +0000

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

Tim — Sat, 18 May 2013 02:18:01 +0000

“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

Tim — Fri, 17 May 2013 02:00:09 +0000

The week of benchmarks continue with Diane here are the scores from last time

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Friday 5-17-13

“Diane”

21-15-9

Deadlifts 225/155

Handstand Push ups

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“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

Tim — Thu, 16 May 2013 02:00:20 +0000

The last Helen 2-27-13

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Thursday 5-16-13

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

“Helen”

3 Rounds

Run 400m

21 KB Swings 53/35

12 Pull ups

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“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

Tim — Wed, 15 May 2013 02:00:32 +0000

The board from the last Power Elizabeth

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Wednesday 5-15-13

Power Elizabeth

21-15-9

Power Clean (135/95)

Ring Dip

5×3 Back Sqaut @70%

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“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

Tim — Tue, 14 May 2013 02:00:50 +0000

Here is the board from the last “Fight Gone Bad” taken from crossfitsr.socialwod.com

You can access your profile here and take advantage of the training log function. Do it today!

Tuesday 5-14-13

“Fight Gone Bad”

Three rounds of 1 minute of each of the following for total reps
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)

1 minute rest

“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

Tim — Mon, 13 May 2013 02:33:42 +0000

Team CFSR in the floater WOD

I hope everyone had a great Mothers Day!

It is time to hit some classic CrossFit benchmark workouts be ready to throw down this week!!!

Monday 5-13-13

“Jackie”

1k Row

50 Thrusters 45#/33

30 Pull Ups

Back Squat 5×2 @ 60%

“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