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 03.02.2013
Who do you think left this impression?
3/2/2013
All out 800m run for time
Rest 5min
All out 400m run for time
5 rounds for total reps of:
1 min. to complete
5 Power Cleans @ 155/105#
-with the remainder of the minute complete max#
Split Jerks @ 155/105#
1 min. Burpees
“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” Confucius
“We lost weight, but we gained so much more.”
RECIPE OF THE DAY: Camp Fire Roast Chicken
Seth Godin at Gel 2006 from Gel Conference on Vimeo.
CFSR WOD 2.27.2013
Josh
Wednesday 2-26
5×5 Box Squat at 55% of your 3RM
“Helen”
3 rounds
400 m run
21 Kettlebell swings 53/35
12 pull ups
“The pain passes, but the beauty remains.” Renoir
10 Health Lies and Misconceptions Spread by Mainstream Nutrition
RECIPE OF THE DAY: Homemade Gravlax
CFSR WOD 02.22.2012
Friday 2-22-13
“The higher your energy level, the more efficient your body The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” Anthony Robbins
WHY CANOLA OIL IS NOT A HEALTH FOOD
Recipe of the Day: THE DOMESTIC MAN’S CALDO DE LANGOSTINOS (MEXICAN SQUAT LOBSTER SOUP)
Top Ten Snowboard Tricks
CFSR WOD 02.14.2013
7:30 pm beginner class is the 1st to try out our new 20/24/30 Jump boxes! Built by Tim’s dad. Thanks Dad!
Thursday 2-14-13
“I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.” Mother Teresa quotes
RECIPE OF THE DAY: Cranberry Chocolate Truffles
CFSR WOD 2.12.2013
Tuesday 2-12-13
8 Burpee Box jumps (24/20)
12 Air squats
“Above all, be true to yourself, and if you cannot put your heart in it, take yourself out of it.”
New Insight On Relationship Between Parents, Preschoolers and Obesity
While sugary drinks, lack of exercise and genetics contribute to a growing number of overweight American children, new research from Washington State University reveals how a mom’s eating habits and behavior at the dinner table can influence her preschooler’s obesity risk.
Recipe of the day: HOMEMADE PRIMAL NUTELLA
WHAT DOCTORS DON’T KNOW ABOUT THE DRUGS THEY PRESCRIBE
CFSR WOD1.28.2013
Monday 1/28/2013
Spend 15-20 min working on kipping pull ups and toes to bar.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
“Whatever you think you can do or believe you can do, begin it. Action has magic, grace and power in it.” Johann Wolfgang Goethe
Hunter, Gather, Love: The Quinoa in Your Backyard
RECIPE OF THE DAY: Crab Cakes Eggs Benedict
CFSR WOD 1.15.2013
Tuesday 1-15-13
Part A
― Randy Pausch, The Last Lecture
CFSR WOD 1.12.2013
― Steve Prefontaine
CFSR WOD 1.10.2013
Thursday 1/10/2013
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B
CFSR WOD: 1.9.2013
Wednesday 1-9-13
Part A
Part B
1 minute Front Squats 135/95#
1 minute Burpees
*Rest one minute between rounds.
“It is what a man thinks of himself that really determines his fate.”
Henry David Thoreau
Avoid These Neolithic Agents of Disease
Where to buy PALEO BREAD any day of the week!: Julian Bakery Bread
RECIPE OF THE DAY: Citrus Salad with Poppy Seed Dressing
CFSR WOD: 1.8.2013
Tuesday 1-8-13
Part A
40 C2B Pullups
“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”
RECIPE OF THE DAY: Cranberry Almond Loaf
CFSR WOD: 1.6.2013
Sunday 1/6/2012
10 rounds
2 Muscle up
2 kettlebell snatch left
2 kettlebell snatch right
4 Handstand push up
6 Pistol squats
“Courage is the discovery that you may not win, and trying when you know you can lose.” Tom Krausse
RECIPE OF THE DAY: Bison Bourguignon with Black Truffle Salt Tallow Fries
CFSR WOD 1.5.2013
Saturday 1/5/2013
3 rep max CrossFit Total
3 unbroken reps each of:
Back Squat
Shoulder Press
Deadlift
Coaches corner: Today we are shooting for 3 continuous reps of each. The pause at the top and bottom of each movement will be only long enough to demonstrate full range of motion and lock out. Deadlift is touch and go.
If you finish early you will work on the skill of your goat
(that is; you will work on something you suck at)
Endurance
3 x 1 mile (flat) tempo 85%
or
More technique and come with me on Sunday, just found this one .
Golden Gate Park 10k -it only costs $8.25! Start Sunday 9am
Those who are going will do a lighter prep workout instead of the 3 x 1 mile.
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.”
How to Gain or Lose 30 Minutes of Life Everyday
RECIPE OF THE DAY: Lamb Chops with Parsley and Mint Sauce
CFSR WOD 1.1.2013
–HAPPY NEW YEAR–
Tuesday 1/1/2013
Classes today at 5:30 pm, 6:30 pm
Beginner Class at 7:30 pm
Part A
Snatch
7 x 2
Part B
Today we do the CrossFit.com WOD
Five rounds for time of:
10 Toes to bar
10 Power snatch, 75/53
10 Wall ball shots, 20/14
“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.”
― Benjamin Franklin
CFSR WOD 12.26.2012
For those who missed the world record street mural by reebok/crossfit
Holiday Schedule
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Wednesday 12/26/2012
Part A
Split Jerk stance shoulder press
3 x 5
Part B
5 rounds
5 Burpees
10 Back Squats 185/125
15 Box Jumps
20 Double Unders
A different oral health program
| “Knowing is not enough; we must apply. Willing is not enough; we must do.” | |
CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012
Holiday Schedule
Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Monday 12/24/2012
“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
(This version of 12 days WOD from Badger CrossFit)
CFSR WOD 12.21.12
Friday 12/21/12
We make light of the “end of the world” at our party tonight at 7:30pm.
Let’s also remember this fallen hero who died saving her 1st graders.
Thank you Victoria for having guts and passion, for standing up and making a difference. You stopped the end of the world for some. We do this workout in your memory.
“Victoria”
5 rounds for time of:
10 Thrusters, 95/65
14 Box Jumps, 24/20
12 SDLHP, 95/65
12 Burpees
27 Kettlebell Swings, 53/35
“The only thing necessary for the triumph of evil is for good men to do nothing.”
― Edmund Burke - Victoria did something.
“Lest I keep my complacent way I must remember somewhere out there a person died for me today. As long as there must be war, I ask and I must answer was I worth dying for?”
― Eleanor Roosevelt - Victoria died for the children she knew were worth dying for, honoring their value, she also honored everyone who has ever put their life on the line for the American people. She was worth dying for.
End of the World Party TONIGHT (Friday) 7:30pm
There will be alcohol. Please plan for a safe return home.
There will be bbq and people will be bringing various food and drink to share. Decadent “food” and drinks as well as real food are acceptable. Some will be provided.
There will be an END of the WORLD MOVIE.
Possibly a trip to the Outpost .
Maybe an attempt at the Mesoamerican Ball Game
other games have been mentioned as well as possible throwdown challenge matches between friends.
Come on out and Join the fun!
CFSR WOD 12.20.2012
Kent – Focusing on the last few reps.
Thursday 12/20/2012
BRENTON
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010
Endurance WOD
4 x 800
2 min rest
Low Carb – Paleo, Evolution in the discussion with Robb Wolf
One of the things I like about Robb is that he is engaged in a path of learning and improvement. It is a constantly evolving process. He is not sold on his own opinions but rather in a search for the truth. He is not afraid to correct himself, a quality I find rare in people considered to be experts in their field.
Fear not, less than 2 days til the end of the world.
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”
― Mark Twain
Gravlax (Salmon recipe)
CFSR WOD 12.17.2012
Note the difference in torso angle in the 3 squats.
Monday 12/17/2012
Part A
“Diane”
21-15-9
Handstand Push Up
Dead Lift 225/155
Part B
Back Squat
5 x 7 @70%
CFSR WOD 12.16.2012
Sunday 12/16/12
3 rounds:
Each round for time:
400 m run
+
500 m row
If time difference greater than +/- 6 seconds per round; 10 burpee penalty
“We have to dare to be ourselves, however frightening or strange that self may prove to be.”
― May Sarton
“Nothing, Everything, Anything, Something: If you have nothing, then you have everything, because you have the freedom to do anything, without the fear of losing something.”
― Jarod Kintz
served on
CFSR WOD 12.12.2012
Wednesday 12/12/2012
Part A
Snatch Balance + Overhead Squat
5 x 3
Part B
In teams of 2
Row 750 m while partner holds Front rack 205/135
50 Burpees while partners holds bar overhead 135/95
50 Thrusters while partner holds chin over bar
“Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi
Fiery Hot Pork Skewers
Avoiding Food Fatigue
CFSR WOD 12.8.2012
This is JB, showing how to jump off of a truck. He inspired my fateful jump off of the same truck.
Saturday 12/8/2012
Snatch
3@65% 4 @ 70% 2 @ 75% 1 @ 80%
“Tommy Mac”
12 Burpees
12 Thruster 115/75
12 Burpees
12 Power snatch 115/75
12 Burpees
12 Push Jerk 115/75
12 Burpees
12 Hang Squat Clean 115/75
12 Burpees
12 Overhead Squat 115/75
Endurance WOD
Tempo run around the block 80%
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. ”
― Raymond Chandler
“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.”
― Eleanor Roosevelt
Pumpkin Spiced Paleo “Oatmeal” with Maple Cinnamon Apples
Some of you have asked if it is on video so here it is. Yeah, JB did it better, way better.
CFSR WOD 12.7.2012
You didn’t bring the right clothes for your workout? Next Excuse?
Friday 12/7/2012
Split Jerk Behind Head
5 x 2
&
3 rounds for time:
200 m Farmers Walk 45/25
50 Flutter Kicks (R+L=1)
10 Bumper Plate Burpees 45/25
“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.”
― Jordan Belfort
“It is better to offer no excuse than a bad one.”
― George Washington
Chicken Vegetable Lettuce Cups
Here are some people having fun with the sport that dominated 30+years of my life…
