“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Maryanne Williamson
Saturday is Masters Madness show up and cheer on these 2
plus Dan and Krisztina
Friday 5-10-13
Back Squat
3 Rep Max
+
“Christine”
3 Rounds
500m Row
12 Deadlifts (BW)
21 Box Jumps (step ups)
““To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.” Ralph Waldo Emerson
We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
Monday 5-6-13
Congratulations for everyone for making it through the last 4 week strength cycle! I know those pause Front Squats were a struggle more then a handful of people and those 5×5 Heavy Back Squats were no walk in the park either.
But it is finally testing week, I want everyone to come in focus and motivated for a week of PRs, Good Luck!!
All PRs must be written up on the PR board before you record your score for the Daily WOD.
-Nik
Monday
Front Squat
Establish 1 Rep Max
+
12min AMRAP
20 Sit-ups
20 Burpees
20 Walking Lunges
“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
Christopher Morley was born on May 5, 1890
(American writer and editor 1890-1957)
Karen in open 13.4 3-31-13 Dedication to performance and paleo pays off. Dropped 35lbs and placed 12th in the Crossfit Open for the nor-cal region in her age group.
You can do it too!!! Find your passion for performance and nutrition!!!
Sunday 5-5-13
Clean & Jerk technique
Then a repeat of the Workout
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.
“Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it.”
― Mother Teresa
During this skill of the week we will take time during each class to learn correct posture (i.e Foot Placements, hand grips ect..) and proper breathing during lifts.
Monday
Front Squat
3×3 @ 75% (+10lbs)
So if your Front Squat 1rm is 100. You Squat 85lbs(75+10)
+
“Nasty Girls”
3 Rounds For time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
A few of you may remember Max from back in 2008-2009 here he is front squatting 572lbs!
“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes
Sampling Krisztina’s Tuna with homemade wasabi mayonaise…Yum!
Denise with a big kip on the way to her first chest to bar pull up! Congrats!
Monday 4-7
Hey everyone, Congratulations on completing the Crossfit open! A huge accomplishment regardless of what your final score reflects. I am very proud of everyone’s individual achievements and perseverance through each weekly workout. As well as the gym as a whole coming together to support one another, it was awesome to see. Congratulations to everyone who dug down deep inside of themselves to pull out new PR’s. Each one of you guys made my open experience great! I have walked away from this 2013 open with a new perspective of CFSR. It is my pleasure to work with a gym that is so full of potential and desire, and all we need now is some of the fine tuning that will lead us to future gains and success.
-Nik
*Skill of the week for 4-7 to 4-14
*Muscle Ups*
—————–
Front Squat
3×3 @ 75%
*3 second pauses at bottom
+
AMRAP 15min
100 Mountain Climbers (L+R=2)
5 Power Cleans
2 Rope Climbs
——————–
Get ready for the push up challenge!!!
We will start next week on Monday 4/15 (pay your push up tax)
Day 1 … 1 max set of push ups
Day 2…add one push up to your Day 1 total
Day 3…add 2 push ups to your Day 1 total
…until
Day 100…add 100 push ups to your Day 1 total
-
If you miss a day you will do it on the next day.
The goal is to finish in the fewest number of days as possible.
At the end we will retest the 1 set maximum.
If push ups are included in the WOD it will count towards that day.
“Sometimes things become possible if we want them bad enough.”
― T.S. Eliot
Masters Madness Competition in Martinez
May 11Th 9am -4pm
Paleo Lean Out!!
Starts Wednesday May 15 at 7:30pm BE HERE!!!
Sign up at Gym before May 8th.
$25 for 5 sessions!!!!!
$150 Optional (healthy) supplement package to increase fat loss may be split between 2 people.
RECIPE OF THE DAY: Green Chicken Enchilada
RECIPE OF THE DAY: Bearnaise Sauce
RECIPE OF THE DAY: Universal Tomato Sauce
RECIPE OF THE DAY: Paleo Sesame Hamburger Buns
Saturday is Masters Madness show up and cheer on these 2
“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
Karen in open 13.4 3-31-13 Dedication to performance and paleo pays off. Dropped 35lbs and placed 12th in the Crossfit Open for the nor-cal region in her age group.
