2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “conditioning

CFSR WOD 10.24.2014

sept16 122

FRIDAY

Warm Up – Shoulder Mobility

Strength – 3×3 Shoulder Press 85% of 1RM Top Charts

Conditioning – 3 Rounds for Time

5 Shoulder Press 95/65

10 Push Press 95/65

15 Push Jerk 95/65

Bonus Abs – 40 Mermaids – 20 each side

I knew there was a rational eexplanation..

“Be happy for this moment. This moment is your life.”

http://holisticallyengineered.com/?b2w=http://lconeday.blogspot.com/2012/06/grilled-spiced-salmon-low-carb-and.html


CFSR WOD 10.23.2014

sept16 072

THURSDAY

Warm Up – Couch Stretch 30 seconds each leg, twice

3 Way Stretch 30 Seconds each position, 2 times each

20 Reverse Hypers

Run 400 Meters

Conditioning – Newport Crippler

Do this at 75% of 1Rm or 225/155

30 Back Squats

1 Flat Mile Run

Post Workout -

Weighted Dips & Pull Ups 3×5

What’s up with the POSE method of running?  Check it out!

“This months diet is next months body”

no-pasta-summer-pasta-salad/


CFSR WOD 10.22.2014

sept16 104

WEDNESDAY

Warm Up – 3 Rounds

10 Pvc Pass Thrus

10 Prisioner Squats

10 Second each side Runners lunge

Speed – 8 x 50 Meter Sprints

Conditioning – Every 2 Minutes for 7 Rounds

7 Push Ups

10 Kettle Bell Swings 53/35

200 Meter Run

Mobility Wod – Get your MOBWOD on!

“The greatest wealth is health”

http://thedomesticman.com/2012/06/19/shashlik-russian-shish-kebabs/


CFSR WOD 10.21.2014

sept16 011

TUESDAY

Warm Up – 3 Rounds

10 Scapular Pull Ups

10 Good Mornings 45/33

10 Squats

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

12 Dead lifts 225/155

20 Pull Ups

12  Power Clean & Jerks 135/95

20 Knees to Elbows

Use 1 bar, change weights

“It is not how much we have, but how much we enjoy, that makes happiness”

http://www.janssushibar.com/buffalo-chicken-bites/


CFSR WOD 10.20.2014

Get Signed up for the Holiday Paleo Survival Challenge. It

kicks off Thursday, October 30th, 6:30pm

sept30 013

MONDAY

Warm Up – Partner Medicine Ball Drills

Strength –  10 Min EMOM @ 75% of 1RM

4 Back Squats

3 -0 – x – 0 (lower for 3 count, hold zero, up explosive, hold top for zero )

3–>4 Min AMRAPS – Score Burpees

20 Double Unders

20 Wall Balls 20/14

200 M Run

Max Burpees

2 Min Rest

Bonus Work – 25 Superman Hollow Rolls

“You are always stronger than you think you are”

Way to go on your first bar muscle up, Doug!!

http://www.janssushibar.com/sweet-potato-gnocchi-pork-ragu/


CFSR WOD 10.19.2014

sept16 079Nice work Jeremy B!

Sunday

FauxGa

Conditioning – Mc Flurry

400 M Run

21 Power Cleans 95/65

21 Thrusters 95/65

21 Pull Ups

400 M Run

15 Power Cleans

15 Thrusters

15 Pull Ups

400 M Run

9 Power Cleans

9 Thrusters

9 Pull Ups

Without health life is not life; it is only a state of langour and suffering – an image of death.

Buddha

middle-eastern-shredded-chicken-with-a-garlicky-tahini-sauce/


CFSR WOD 10.18.2014

sept16 089

SATURDAY

Warm Up – Running Drills

Speed – 6 x 50 Meter Sprints

Conditioning – 12 Min AMRAP

10 Over Head Squats 95/65

12 Hang Power Cleans 95/65

14 Lateral Jumps over the Bar

Bonus Abs – 200 Sit Ups for Time

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.

buffalo-chicken-bites/


Follow

Get every new post delivered to your Inbox.

Join 82 other followers