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Posts tagged “Clean and Jerk

CFSR WOD 8.1.2014

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I’m watching you….Deeper in that squat!!!

FRIDAY

 Strength – Deadlift 5×6 @ 80% (top chart)

Conditioning – 4 Rounds for Time

Run 800 Meters

30 Pull Ups

30 Push Ups

30 Squats

Bonus Abs – Tabata Weighted Sit Ups 45/25

CFSR DATE NIGHT!!  What are you doing later?  Come out and taste CFSR Member Ollie B.’s delicious wine!

Photo: Join us at Swirl in Livermore, CA on Aug 1st (5-9pm) as we pour our new Fall Releases!

Being defeated is often a temporary condition. Giving up is what makes it permanent.

MOB WOD – does your job make you sit?

FLASHBACK

 

http://nomnompaleo.com/post/3251876576/super-easy-tandoori-chicken

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CFSR WOD 7.27.2014

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SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 


CFSR WOD 7.21.2014

PALEO CHALLENGE IS TONIGHT – 6:30pm.  Are you ready to change your life?

lori

lori2

 

MONDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks

Motivational_fitness_quotes_3

Don’t Talk About it…BE ABOUT IT!

http://nomnompaleo.com/post/5242279411/slow-cooker-lemongrass-and-coconut-chicken-drumsticks


CFSR WOD 7.10.2014

And the Winner of the Paleo Challenge is….. CALI MATTHEWS!  in 30 days she lost 7.7#s and 3.63% body fat!  YAH!!!

Congratulations and CHEERS to a lifetime of health!

The next Paleo Challenge kicks off July 21st!

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THURSDAY

Strength – Clean & Jerk Technique to Load, then drop to 85%  6×1

Conditioning – For Time

750 Meter Row

20 Bar facing Burpees

30 Lunges 75/55

40 Hang Power Cleans 75/55

50 Lateral Bar Jumps

Bonus Abs – Tabata Sit Ups

16 Reasons to Have Sex Daily…

http://themindunleashed.org/2014/06/16-reasons-daily-sex.html

http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 7.1.2014

6.30.14 007TUESDAY

Strength – 10 min EMOM @ 70% of 1RM

1 Hang Power Snatch

1 Hang Snatch

2 – Full Snatch

Conditioning – 30 Seconds on 30 Seconds off  – 3 Rounds:

Push Ups

Jumping Lunges

Sit Ups

Jumping Squat 45/33

Ring Rows

http://www.health-bent.com/beef/paleo-beef-lo-mein

 

 


CFSR WOD 6.27.2014

6.25.2014 005Clayton and Andy getting it DONE!

 

FRIDAY

Speed – 7 x 50 Meter Sprints

Strength – Snatch  Technique to Load

Conditioning – 9 Min AMRAP

4 Handstand Push Ups

6 Kettle Bell Swings 70/53

50 Foot Bear Crawl

 

 

“I’ll put you through hell, but at the end of it all we’ll be champions.” 

 

http://www.notsodesperatehousewife.com/2012/05/30/lebanese-lamb-loaf/

 

 


CFSR WOD 6.26.2014

6.25.2014 001LOVE …

THURSDAY

Strength – Clean Technique to Load

Conditioning:  3 – 3 Minute AMRAPS

5 Chest to Bar Pull Ups

5 Squat Cleans 145/105

90 Second Break

Bonus Abs

Tabata  Hollow Rock

“You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”

http://www.primalpalate.com/paleo-blog/braised-brisket/

 

 


CFSR WOD 6.17.2014

 CFSR MEMBER APPRECIATION BBQ is this Sunday, 11:30-1:30!  Please sign up on the bulletin board by the front door :)

karli

 

robbieCongratulations CFSR Members Karli & Robbie on the arrival of your new baby boy!  What an Amazing Father’s Day gift :)  We can’t wait to meet him!

TUESDAY

 Leader Board Challenge Time

Warm Up – Rowling

Strength – Clean & Jerk Technique to Load

Conditioning – For Time

Grace

30 Clean & Jerks 135/95

“I take a vitamin every day.  It’s called a steak.” ~  Leo Benvenuti & Steve Rudnick

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CFSR WOD 5.31.2014

Great job, Angelo!

SATURDAY

Strength – Front Squat to Max

Conditioning – 3 x 4 Minutes (3 Minute Rest at end of each round)

10 Handstand Push Ups

20 Front Squats 135/95

Max Double Unders

Mobility WOD 351 – the 1 Joint Rule

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CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!

Sunday

Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345

caveman-cuisine-epic-pig-and-plantains.html

 


CFSR WOD 5.23.2014

may14 008Friday

Strength – 8×3 Weighted Pull Ups & Dips

Conditioning – 4 Rounds For Time

20 Wall Balls 20/14

20 Kettle Bell Swings 53/35

200 Meter Run

2 Min Break

Mobility WOD 343

 

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CFSR WOD 5.21.2014

may14 006

MEMORIAL DAY – 1  WOD   9:30AM   “MURPH”

Wednesday

Warm Up – 10 Minute Foam Roll & Lacrosse Ball Work

Speed – 4 x 400 Meter Run 2 Minute Rest

Conditioning – 12 Min AMRAP

8 Front Rack Lunges 115/75

8  Hang Power Cleans 115/75

8 Ring Dips

Bonus Abs – Tabata Obliques

 

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams

Mobility WOD 340

http://theroguecookie.com/2011/04/crock-pot-carnitas/


CFSR WOD 5.18.2014

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Sunday

Strength – Snatch

Technique to Load

Conditioning – 7 Min AMRAP

4 Power Snatch 95/65

4 Overhead Squat 95/65

4 Bar Facing Burpees

 “Health is merely the slowest way someone can die.” 

Mobility WOD 337

thai-curry-chicken

Thai Curry Chicken by Michelle Tam http://nomnompaleo.com

Sunday

 


CFSR WOD 5.13.2014

cincodemayo 012

 

Tuesday

Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332

brisket-and-veggies

 


CFSR WOD 5.11.2014

HAPPY MOTHER’S DAY!

Sunday

Conditioning -

CINDY

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Bonus Abs – Tabata Kayakers 20/14

“All that I am or ever hope to be, I owe to my angel mother.” —Abraham Lincoln

Mobility WOD 330

paleo-shrimp-stuffed-mushrooms

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CFSR WOD 5.2.2014

pics thru 2192014 023

Friday

Skill Work – Handstands

Strength – Front Squat 4×9 @70% (use top chart)

Conditioning – For Time in Teams of 2

Partner Carry 200M

Wheelbarrow 100 Feet

10 Rounds of Cindy

5 Pull Ups – Low Push Up Hold

10 Push Ups – Chin over Bar

15 Squats – Wall Sit

Wheelbarrow 100 Feet

Partner Carry 200 Meters

“The secret of getting ahead is getting started.” — Agatha Christie

Mobility WOD 321 – Programming for Mobility

paleo-cajun-stew


CFSR WOD 5.1.2014

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Thursday

Strength – Clean & Jerk – Technique to Load

Conditioning – For Time

Grace

30 Clean & Jerks 135/95

Bonus Abs- Tabata

“Energy & persistence conquer all things.”
— Benjamin Franklin

Mobility WOD 320

http://paleomg.com/thai-coconut-lime-shrimp/

 


CFSR WOD 4.28.2014

lori 001

Elliot and Lori working hard at making Lori look even shorter….

Monday

Warm Up – 3 Rounds

200 M Run

10 Good Mornings 45/33

10 Squats

10 Shoulder Press 45/33

Strength – Deadlifts

5-5-5 at Max Weight for each set

Conditioning – 3 Rounds For Time

8 Kettle Bell Snatches 53/35

16 Jumping Squats 45/33

24 Push Press 45/33

“There Are No Limits”

Mobility WOD 317

baked-bison-bacon-burgers – say that 3 times fast!!

 

 

 


CFSR WOD 4.24.2014

POSE Running Clinic is this Sunday!  Have you signed up yet?

4-22-2014 003

Thursday

Strength – Clean & Jerk 15 Minutes Technique to load

7 Min EMOM –  1 Full Clean, 1 Hang Clean, 2 Jerks @ 65% of Max

Conditioning – 8 Rounds  for total reps G2OH -

90 Seconds Work, 45 Seconds Rest

4 Handstand Push Ups

6 Burpees

Max Reps Ground to Overhead at 65% of Clean & Jerk Max

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
— Arnold Schwarzenegger

Mobility WOD 313

mmmmm-moroccan-meatballs.html


CFSR WOD 4.1.2014

_0005900Tuesday

Warm Up – Hill Mile

Conditioning  -

500 Burpees for time

APRIL FOOLS!

Strength -

CrossFit Total

Best of all Three:  Back Squat, Strict Press & Deadlift

Conditioning -

7 Min AMRAP

All exercises at 90% of max shoulder press:

5 Shoulder To Overhead

10 Back Squat

15 Deadlift

Those who are lifting the world upward and onward are those who encourage more than criticize. ~Elizabeth Harrison

Mobility WOD  290 Part 1- not such a mystery….here ya go!

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CFSR WOD 3.18.2014

Might we suggest a Party Aid for the day after St. Patrick’s Day?  Best $3.00 you’ll spend today!

pose and misc 006Patrick A doing his St. Patrick’s Day 20 Burpee Penalty :)  If your name is NOT PATRICK, you get a 25 burpee penalty today….

Tuesday

Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans 75% of Max

Conditioning-

15 Minute AMRAP

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb

Even if you are on the right track, you will get run over if you just sit there. ~Will Rogers

Mobility WOD 277 – Get Real About Hydration…

Paleo Comfort Meals:

http://nomnompaleo.com/post/62028051471/quick-easy-paleo-comfort-foods-the-recipe-for-meat

Cooking From Quick & Easy Paleo Comfort Foods (and The Recipe For Meat Loaf Muffins) by Michelle Tam http://nomnompaleo.com


CFSR WOD 3.11.2014

3052014 010

Jason R. working the 30″ box jumps

Tuesday

Warm Up:

CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe
Sit-up
Back-extension
Pull-up
Dip

Strength:

Front Squat 5@40%, 5@50%, 3@60%, 2@70%, 2@85%, 1@95% or PR

Conditioning:

6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35

 To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting. ~e.e. Cummings

Mobility WOD 270

http://nomnompaleo.com/post/74180911762/cracklin-chicken

Cracklin' Chicken by Michelle Tam http://nomnompaleo.com


CFSR WOD 3.10.2014

3052014 026

Well, that was rough!

Monday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique to Load

Conditioning:

Olympic Total:

Snatch, Clean & Jerk

Full Squat caught with lockout, Best Good Lift For Each

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor, catch the trade winds in your sails. Explore. Dream. Discover. ~Mark Twain

Mobility WOD 269

green-sliders-spinach-mushroom-and-beef-mini


CFSR WOD 3.1.2014

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Bodies in motion

Saturday

Warm Up:

3 rounds

5 thrusters

10 sit ups

5 good mornings

Skill/Strength to max load:

Push Press

Conditioning:

5 rounds for time:

5 Handstand Push Up

5Thrusters 115/75

5 Knees to Elbows

5 Deadlift 225/155

5 Burpees

5 kettlebell swings

5 Pull Ups

Crossfit #fitfluential

Mobility WOD 253 Part 2

http://shecookshecleans.net/2012/02/11/grilled-chicken-wings-mole/


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