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Posts tagged “Back Squat

CFSR WOD 8.30.2014

THERE ARE A FEW MORE TICKETS AVAILABLE FOR THE Oakland A’s CrossFit Day – Sunday September 7th.  $34 a ticket!  Come and enjoy a day with your CFSR family and other Crossfitters from around the bay!  See Lori or Tim to get yours!

As

 SATURDAY

Warm Up – 3 Rounds

200 Meter Run

10 Samson Stretch w/knee pull

10 Push Ups

—-

Couch Stretch 30 seconds each side 2xs

Strength – Back Squat (bottom chart)

5@40%  5@50% 3@60%

5@65% 5@75% Max @ 85%

Conditioning – 3 Rounds for Time

400 Meter Run

3 Wall Climbs

10 Ring Rows

20 Lunges w/front rack 95/65

Bonus Abs – 50 Ab Wheel

Mob WOD 17 – back squat rack

Paleo Lunch Boxes…NO EXCUSES….

http://nomnompaleo.com/post/96065403848/paleo-lunchboxes-2014-part-6

Paleo Lunchboxes 2014 (Part 6 of 7) by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 4.22.2014

4.16.2014 008

Tuesday

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

http://freerange-human.com/recipes/broiled-lobster-tails-in-herb-butter/


CFSR WOD 4.11.2014

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Friday

Strength – Back Squat

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

Conditioning -

 Tabata

Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20

Burpee

Alternate 8 Each

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

Mobility WOD 300

http://nomnompaleo.com/post/8211963635/braised-chicken-with-artichokes-and-pearl-onions-v-2

 


CFSR WOD 3.3.2014

january 27 2014 004

Monday

Warm up:

Dynamic Bands

Strength:

Back Squat:

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

5@65% 5@75% max@85

Conditioning:

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

http://www.elanaspantry.com/asparagus-basil-salad/


CFSR WOD 12.27.2013

Friday

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

http://www.paleodietplusplus.com/paleo-diet-plan/paleo-detox/

About 1 serving of the Paleo Detox Shake


CFSR WOD 2.11.2013

OLYMPUS DIGITAL CAMERA

Monday 2-11-13

1rep = 3 Front Squats + 1 Jerk
(% = 1rm Jerk)
1×1 @ 70% 1×1 @ 75% 1×1 @ 85% 2×1 @ 80%
+
21-15-9
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

YOU ARE WHAT YOUR ANIMALS EAT

organic coconut flour

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


CFSR WOD 12.3.2012

Lili

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


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