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Posts tagged “conditioning

CFSR WOD 7.19.2014

 POSE RUNNING CLINIC – Sunday 10:30am – 11:30am

CFSR POTLUCK Sunday – Noon – 2 

PALEO CHALLENGE – Monday 6/21 6:30pm

tuesday7.8.14 006

SATURDAY

Skill – Handstand Practice

Conditioning – 20 Min AMRAP

5 Meter Handstand walk – or 30 second handstand hold

100 Meter Run

50 Squats

Bonus Abs – Tabata Reverse L-Sits

http://nomnompaleo.com/post/3501678903/crispy-braised-duck-legs#

 


CFSR WOD 7.17.2014

tuesday7.8.14 003THURSDAY

Speed – 5 x 100 Meter Sprints

Strength – Muscle Up Practice

Conditioning – 2 – 5 Minute AMRAPS

10 Pistols

10 Dumb Bell Snatch 53/35

30 Double Unders

2 Minute Rest

Bonus Abs – 80 Windshield Wipers

 

http://nomnompaleo.com/post/54289289200/swiss-chard-with-raisins-pine-nuts-and-porkitos

Swiss Chard with Raisins, Pine Nuts, and Porkitos by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 7.16.2014

POSE Running Clinic Sunday 10:30am-11:30am

CFSR POTLUCK  Sunday Noon – 2

Paleo Challenge – Monday 6:30pm

paleochallengeend 003

It’s a bird, it’s a plane, it’s Joseph with a plate on his back…

WEDNESDAY

Strength – Cleans (full)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 6 Rounds for Time

4 Shoulder to Overhead 155/95

12 Deadlifts 155/95

* 6 Burpees at the top of every minute*

Bonus Abs – 50 Jack Knife Sit Ups for Time

http://nomnompaleo.com/post/1635477198/quick-nuked-green-beans-recipe


CFSR WOD 7.15.2014

paleochallengeend 007TUESDAY

Leader board Challenge Day

Strength – Push Press

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning -

ELIZABETH

21-15-9

Cleans 135/95

Ring Dips

Bonus Abs – 50 Toes to Bar from the Ground

RING DIPS

http://nomnompaleo.com/post/1634346420/easy-paleo-herb-gravy-recipe

When the CrossFit games are on ESPN, you’ll be seeing CFSR’s commercial!

 


CFSR WOD 7.14.2014

TRIPLE P’s – POSE RUNNINC CLINIC – this Sunday 10:30-11:30am, POTLUCK this Sunday Noon – 2, Paleo Challenge Monday 6:30pm.  Get signed up today!

paleochallengeend 001HI, JUSTIN!

MONDAY

Strength  - Front Squat  (bottom chart)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 4 Rounds for Time

30 Grasshoppers

20 Wall Balls 20/14

400 Meter run with Medicine Ball

Bonus Abs – Tabata Kayaker

CrossFit Fails…

CFSR, you can always find us in the VIP section ;)

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image

 


CFSR WOD 7.12.2014

 Dana’s hard at work….while the boys are working on Talk Fit…LOLtuesday7.8.14 002

SATURDAY

Warm Up – 3 Rounds

100 Meter Run

10 Wall Balls

15 Second Samson Stretch – each side

Speed – 6 x 50 Meter Sprint

Conditioning – AMRAP 5 x 2 Minutes

2 Rope Climbs

2 Clusters 115/75

2 Curtis P 115/75

2 Minute Break

Bonus Abs – L- Sits

Level 1 accumulate 1 minute, Level 2 accumulate 2 minutes Level 3 accumulate 3 minutes

 

 

Stay Excellent…

Ain’t no thing but a chicken wing…

http://nomnompaleo.com/post/41698330146/whole30-day-28-chile-lime-chicken-wings

image


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!

sunday 012

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 7.9.2014

sunday 008WEDNESDAY

Strength – Deadlifts

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 14 Min AMRAP

10 Kettle Bell Swings 70/53

100 Meter Farmers Carry 45/35

10 Pull Ups

100 Meter Farmers Carry 45/35

BONUS – Hill Mile

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more

 


CFSR WOD 7.8.2014

sunday 004TUESDAY

Warm Up – 3 Rounds

10 Air Squats

50 Foot Death March

100 Meter Run

Strength – Back Squat – Wendler (bottom charts)

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 4 Rounds For Time

10 Back Squat 185/115 from the ground

400 Meter Run

*2 Minute Rest*

http://nomnompaleo.com/post/83528252208/bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.7.2014

sunday 009SALLY UP TIME!

MONDAY

Warm Up – Rowling – 5 Rounds

Conditioning – Open 13.2 – 10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jumps 24/20

Bonus Abs – 50 Toes to Bar

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take it’s place.”

quick-simple-roasted-rack-of-lamb

 

 

 


CFSR WOD 7.6.2014

SUNDAY

Warm Up  - Bring Sally Squats

Conditioning – 5 Rounds for Time:

10 Box Step Up 35/20#s 24/20″

30 Double Unders

4 Muscle Ups

Bonus Abs – Tabata Obliques

Happiness resides not in possessions, and not in gold, happiness dwells in the soul. - Democritus

http://nomnompaleo.com/post/28229882380/watermelon-and-tomato-gazpacho

 


CFSR WOD 7.3.2014

5.13.2014 004

CrossFit Kids enjoying a game of Dodgeball

THURSDAY

Strength – 10 Min EMOM at 65%  of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Conditioning – 7 Min AMRAP

8 Hang Cleans 145/95

8 Box Jumps 30/24

Bonus Abs – Tabata V Ups

http://vahuntergatherers.com/?s=memphis+dry+rub+ribs

apricot spicy ribs


CFSR WOD 7.2.2014

July 4th – 1 WOD 9:30am with Coach Alex – wear your red, white and blue!

6.30.14 008

WEDNESDAY

Strength – Max Weighted Pull Ups and Dips

Conditioning – 15 Minute AMRAP

1 Rope Climb – RX Plus – Legless

4 Handstand Push Ups RX Plus Strict

8 Kettle Bell Snatch (4 each hand) 53/35

http://teddynovak.blogspot.com/2011/11/paleo-cordon-bleu.html


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 6.25.2014

6.24.2014 003Wednesday

Strength – Shoulder Press

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 5 Rounds for Time

12 Push Jerk 95/65

12 Front Rack Lunge 95/65

12 Bar Facing Burpees

 

http://www.realsimple.com/food-recipes/browse-all-recipes/ginger-chicken-cucumber-spinach-salad-10000000524289/index.html

 


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

rosemary-apple-butter-pork-loin-2/

 


CFSR WOD 6.16.2104

6.5.2014 035MONDAY

Conditioning – 8 Is Great!

2 Rounds:

1 minute on 1 minute rest of each exercise for Max Reps.

- Shoot Throughs

- KB Swings 53/35

- Sit Ups

- Jumping Lunges

- Back Squat (from the Ground) 115/75

- Knees to Elbows

-Hand Release Push Ups

- Box Jumps 24/20

ok, ok, today is a Burpee free workout!  You’re Welcome!

asian-beef-kabobs/

 


CFSR WOD 6.12.2014

GREAT JOB ON FRAN, EVERYONE!

THURSDAY

Strength – 6×5 Weighted Pull Ups & Dips

Conditioning – 6 Rounds For Time

3 Cleans (Squat) 155/115

20 Lateral Jumps Over the Bar

“No one wakes up in the morning and says, ‘I want to gain 150 pounds and I will start right now!”
― Tricia Cunningham, The Reverse Diet
Mobility WOD 363

CFSR WOD 6.8.2014

Dave B. running hard!

SUNDAY

Warm Up – 10 Minute Foam Roll & Lacrosse Ball

Condtioning – 3 Rounds 90 seconds each exercise

Row for Calories

Power Snatch 75/53

Barbell Squat Jumps 45/33

Kettle Bell Snatch (from Swing) 53/35

Shoot Throughs (parallets) wish Push Up and Dip

3 Minute Rest

Mobility WOD 359 – lots of big words in this one…. lol

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CFSR WOD 6.7.2014

Brett & Christina

SATURDAY

Strength – Rope Climb Progression

Conditioning – “Modified Michael”

3 Rounds For Time

800 Meter Run

50 V-Ups

50 Good Mornings 45/33

Mobility WOD 358

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CFSR WOD 6.6.2014

PALEO CHALLENGE MEETING IS TONIGHT 6:30pm.

 Have you signed up?  

CFSR NIGHT OUT – TONIGHT 8:30pm McGahs in Danville!

Nice work Adornato and Michael V!

FRIDAY

Strength – Snatch Technique to Load

Conditioning – 5 Rounds for Time

*3 of the following complex:

*Burpee

*Squat Jump

*Burpee

*Squat Jump

*Wall Climb

10 Deadlifts 225/155

 

Mobility WOD 357 – baby Momma…?

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CFSR WOD 6.5.2014


PALEO CHALLENGE MEETING IS TOMORROW – 6:30pm

 Followed by CFSR Night Out–McGahs in Danville 8:30pm

Nice work, Karen

THURSDAY

Strength – Back Squat

4×9 @ 75%

Conditioning – “30/30″ (30 seconds of work, 30 seconds of rest)

5 Sets of 5 M Shuttle Runs

5 Sets of Wall Balls 20/14

5 Sets of Box Jumps 24/20

2 Min Break Between exercises

 

Mobility WOD 356 – Getting Crushed by a Stone?

shrimp-and-bacon-spinach-salad.html[/embed]

 

 

 

 

 

 

 

 


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