Wednesday 5-8-13
The Dark Side of the China Study Story Supporting Vegetarianism…
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
Choline and TMAO: Eggs Still Don’t Cause Heart Disease
Salisbury Steak Burgers with Mushroom Gravy
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.” |
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
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
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
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
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
Wednesday 5-1-13
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 
Monday 4-29-13
Monday
“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
