CFSR WOD 05.24.2013
100 Wall balls
40 Chest to bar pull-ups
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
“Any man who reads too much and uses his own brain too little falls into lazy habits of thinking” Albert Einstein
Individual and Small-Chain Restaurant Meals Exceed Recommended Daily Calorie Needs
RECIPE OF THE DAY: Green Chicken Enchilada
CFSR WOD 05.23.2013
“Great dancers aren’t great because of their technique; they are great because of their passion.” Martha Graham
A Double Hit To Your Body – Vitamin –
RECIPE OF THE DAY: Paleo Maki Rolls
CFSR WOD 5.19.2013
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 5.15.2013
“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
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)
“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 5.1.2013
Wednesday 5-1-13
― Albert Einstein
CFSR WOD 4.30.2013
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 
CFSR WOD 04.26.2013
Friday 4-26-13
“The most important things in life aren’t things.” Anthony J. D’Angelo
The Sulfur & Transdermal Magnesium Link
RECIPE OF THE DAY: Paleo Cherry Ripes
CFSR WOD 04.14.2012
The open 13.5 a show of support.
Tuesday 4/14/2012
“Don’t be afraid of the space between your dreams and reality. If you can dream it, you can make it so.”
5 Amazing Benefits of Drinking Lemon Water
RECIPE OF THE DAY: Coco-Mac Carrot Muffins
CFSR WOD 04.12.2013
Natalie conquers the rope!
Friday 4-11
“You are doing your best only when you are trying to improve what you are doing”
How to Recognize the Plastics That are Hazardous to You
RECIPE OF THE DAY: Pizza Margherita
CFSR WOD 04.11.2013
Muscle up week. Two 1st Muscle ups on Wednesday!!
Jeff’s 1st Muscle Up!!!
Matt’s second Muscle Up!!! (shortly after his first)
Thursday 4-10 (more…)
CFSR WOD 4.9.2013
Tuesday 4-8
― Lemony Snicket, The Penultimate Peril
CFSR WOD 04.04.2013
Karen and Krisztina on Open 13.4
Thursday 4/4/2013
Workout 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
The full description with all age classes:
WORKOUT 13.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
“The key to change… is to let go of fear.” Rosanne Cash
RECIPE OF THE DAY: Tomato Suprenant
CFSR WOD 04.03.2013
Guess 13.5 and win a free t-shirt*!! (details below)
Wednesday 4/3/2013
3x400m Run for Pace
3 Rounds for time:
10 Overhead Squat 95/65
20 Step Ups
30 Sit Ups
—
What is 13.5?
http://games.crossfit.com/video/dave-castro-gives-insight-135
Sounds like something easy enough that you can make it really awful
Maybe air squats max reps in say 15 minutes?
No, I hope not! We would have to rent wheelchairs in advance!
Watch the video, think about the fact that Castro was a Navy SEAL, & post your best guess to comments before the announcement 4/3 at 5pm.
If you get it right (exercises and time domain) you will Win a Free t-shirt*!!!
*In the unlikely event that many people get it right the first 5 correct answers win the t shirts.
“If you cannot find peace within yourself, you will never find it anywhere else.” Marvin Gaye
RECIPE OF THE DAY: Kabocha Squash Biscuits
CFSR WOD 4.1.2013
After 13.4 the swords and shields came out and many died in glorious battle!!
“Never go to bed mad. Stay up and fight.”
― Phyllis Diller
Christian shoulders the 150# stone
Monday 4/1/2013
4/1
Back Squat
3×3 @ 75%
*3 sec pause at the bottom of Squat
+
AMRAP 20min
30 Double Under
10 Hand Release Push Up
2 Rope Climbs
Great Job On OPEN 13.4 Everyone!!!!!
“I thought I’d lie on the floor and writhe in pain for a while,” he grunted, “It relaxes me.”
― Cassandra Clare, City of Ashes
CFSR WOD 03.31.2013
Happy Easter Sunday!
3/31/2013
5 rounds
200 m DB or KB farmers carry 55/35
12 hang power clean 115/75
15 sit ups
…at 10:30 it is back to the OPEN
WORKOUT 13.4
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.
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Life ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!” Rocky Balboa
RECIPE OF THE DAY: Asian Beef Strips with Carrot Puree
CFSR WOD 3.30.2013
Krisztina on 13.2
Sunday we are doing Open 13.4 starting at 10:30 until all competitors are finished.
Stay for the BBQ / potluck after.
Still having trouble hammering out the push ups? It’s time to end that problem! 100 day push up challenge starting after the Open 13.5 workout closes… stay tuned!
Saturday 3/30/2013
Front Squat
1-1-1-1-1-1-1
—
3 rounds for time:
30 walking lunge
20 grasshopper
10 divebomber
““Life is just one damned thing after another” Elbert Hubbard
RECIPE OF THE DAY: Baked Indian Talapia
CFSR WOD 3.29.2013
Josh, We wish you all the best in your endeavors! We look forward to seeing you on your return!
Friday 3/29/13
EMOM 7min
3 Curtis P complex (95/65)
(Curtis P complex = 1 clean +1 lunge R + 1 lunge L + 1 push press)
+
15 Minute AMRAP:
400m Run
15 Burpees
25 KB Swings (53#/35#)
“Scar tissue is stronger than regular tissue. Realize the strength, move on” Henry Rollins
New Study: Lowfat and Skim Milk Drinking Kids Are Fattest
RECIPE OF THE DAY: Zucchini Waffle Sandwich
CFSR WOD 3.28.2013
Pete after 13.3
Thursday 3/28/2013
OPEN WORKOUT 13.4
7 minute AMRAP
Rx’d =135/95 Master over 55 = 115/65
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
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
Let us know if you need to be judged before the weekend. We are doing the Sunday workout as our Easter celebration.
If you want to bring a bunny to BBQ …make sure it lays those colored eggs first!
“To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde
South African Curried Meatloaf
CFSR WOD 3.26.2013
Sue flips the big tire as Julie prepares to lift the atlas stone in the background
Tuesday
“I don’t want to die without any scars.” Chuck Palahniuk
17 Reasons Your Problems are a Good Thing
RECIPE OF THE DAY: Sweet Pepper Poppers
CFSR WOD 03.25.2013
Monday
“Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more.” Louis L’Amour
4 Ways to Improve your Paleo Lifestyle
RECIPE OF THE DAY: Baked Sweet Potato
CFSR WOD 3.23.2013
Nik on 13.2
Saturday 3-23-13
7 overhead squat (135/95)
7 toes to bar
“Thinking is easy, acting is difficult, and to put one’s thoughts into action is the most difficult thing in the world.” Johann Wolfgang von Goethe
Will Eating a Paleo Diet Create Gout?
RECIPE OF THE DAY: Seared Scallop Salad
CFSR WOD 03.22.2013
Happy Birthday Carolina!! If you are out partying remember to get a lift from your friends!
Friday 3-22-13
“I do the very best I know how, the very best I can, and I mean to keep on doing so until the end” Abraham Lincoln
Why A Childs Health is Often Damaged at Conception
RECIPE OF THE DAY: Saffron Chicken Gizzards
The Extrodinary Science of Addictive Junk Food. Watch the Video
CFSR WOD 03.20.2013
Keegan during open 13.2
Wednesday 3-20-13
― George Harrison
