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Posts tagged “Back Squat

CFSR WOD 4.22.2014

4.16.2014 008


Strength – Back Squat

5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%

Conditioning – 12 Min AMRAP

20 Dumbbell Snatch 55/35

15 Toes To Bar

10 Hand Release Push Ups

“The will to win means nothing if you haven’t the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner

 Mobility WOD 311


CFSR WOD 4.11.2014




Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning -


Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20


Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300



CFSR WOD 3.3.2014

january 27 2014 004


Warm up:

Dynamic Bands


Back Squat:

5@40%, 5@50%, 3@60%

5@65% 5@75% max@85


8 minute AMRAP

8 Barbell Lunge front rack 115/75

8 Chest to bar Pull ups

8 Push ups

Health is a large word.  It embraces not the body only, but the mind and spirit as well;…and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~ James H. West

Mobility WOD 254


CFSR WOD 12.27.2013


Active Recovery: Row 1,000m
Tabata WOD: Bar Muscle Ups & Ring Dips
Try to maintain a 5-6 average every 20 seconds
Strength: Back Sqaut
5×6@70% (+20lbs)
Accessory: Death March 3 Sets of 10

“You have to expect things of yourself before you can do them.”

– Michael Jordan

Mobility WOD 191

Paleo Detox Cleanse Shake


About 1 serving of the Paleo Detox Shake

CFSR WOD 2.11.2013


Monday 2-11-13

1rep = 3 Front Squats + 1 Jerk
(% = 1rm Jerk)
1×1 @ 70% 1×1 @ 75% 1×1 @ 85% 2×1 @ 80%
Back squat (155/115)
Toes to bar

“Take up one idea. Make that one idea your life – think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced.” Swami Vivekananda


organic coconut flour

RECIPE OF THE DAY: Cocoa Brownies with Coconut Flour (More chocolate for V-Day)

CFSR WOD 12.3.2012


Monday 12/3/2012

Back Squat

2 x 9 @70% 5 @ 80%


for time:

9 Hang Power Snatch 135/95

40 double unders

6 Hang Power Snatch 135/95

40 double unders

3 Hang Power Snatch 135/95

40 double unders

“Sometime we are lucky enough to know that our lives have been changed, to discard the old, embrace the new, and run headlong down an immutable course” 
― Jacques-Yves Cousteau

Chard Wrapped Salmon

9 Most Important Foods to Buy Organic

Taste of victory and defeat…make that Victory for the SF Giants – World Champions again!!

Sebatian OH lunge

Sebastian  overhead walking  lunge

Monday 10/29/2012

Hang  squat clean 15 min to max

5 rounds for time:

10 Hang squat clean 60% of max

15 Hand release push up

Coaches corner: If you want to learn a movement you 1st must commit to doing it:)  A hang squat clean is not the same as a hang power clean followed be a squat.   Develop your skills it is the way to reach an extremely high level of fitness.

Omega-3 Intake Heightens Working Memory in Healthy Young Adults

“The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat.” Theodore Roosevelt

5 spice chicken


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