Memorial Day Murph…. Be Ready!!!
MONDAY WE WILL BE OPEN FOR THE
9:30AM AND 10:30AM CLASSES ONLY + open gym until 1pm
Run 800 m
12 GHD sit up
15 Toes 2 Bar
18 Ring Rows
rx ring row = feet on box body parallel to floor at bottom
“Behavior is a mirror in which every one displays his own image”
Johann Wolfgang von Goethe
RECIPE OF THE DAY: Pistachio Crusted Chicken with Black Currant Dipping Sauce
“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.” Everett Dirksen
RECIPE OF THE DAY: Baked Beets for Cleansing
20 minute AMRAP
5 pull ups
10 push ups
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” Albert Einstein quotes
RECIPE OF THE DAY: Bearnaise Sauce
“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
5,000 Steps a Day to Avoid Paying Higher Health Insurance Costs? When Money Talks, People Walk May 8, 2013 — It was a controversial move when a health insurer began requiring people who were obese to literally pay the price of not doing anything about their weight — but it worked, a new study finds. RECIPE OF THE DAY: Universal Tomato Sauce
“The true delight is in the finding out rather than in the knowing.” Isaac Asimov
RECIPE OF THE DAY: Paleo Sesame Hamburger Buns
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
“A man’s errors are his portals of discovery.” James Joyce quotes
RECIPE OF THE DAY: Crispy Sweet Potato Fries
“We have learned the answers, all the answers:/ It is the question that we do not know.” Archibald MacLeish
RECIPE OF THE DAY: Chicken Mexican Soup
plus Dan and Krisztina
““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
RECIPE OF THE DAY: Maple Pork Stew
“Efficiency is doing things right; effectiveness is doing the right things.”
RECIPE OF THE DAY: Baked Pear
Dan and Tim before Tough Mudder —
We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
|“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.”|
(American writer and editor 1890-1957)
400 m walking lunge with dumbbells 35/20 (farmer carry)
“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”
― A.A. Milne
“The person who knows how to laugh at himself will never cease to be amused.”
Don’t forget to do weird stuff sometimes
A Double Dose of Girls
1000 m Row
50 Thrusters 45/33
30 Pull Ups
Get Your Tickets to CrossFit Regionals
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
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
20 minutes for as many pull ups as possible
400 m run
Max pull ups
Every time you let go of the bar run 400 m
“Simply put, you believe that things or people make you unhappy, but this is not accurate. You make yourself unhappy.” Wayne Dyer
RECIPE OF THE DAY: Asparagus with Salmon and Garlic Dill Sauce
OPEN Workout 13.5 and Party Coming Sunday 10:30 am Be There!!!!
Thank you Sun Tropics Coconut Juice for sponsoring our event!!
4 x 5 Pendlay Rows
4 x 5 Weighted Push Up
12 Minute AMRAP
6 Burpee Box Overs
50 ft Overhead Walking Lunge 45/25
100 ft Bear Crawl
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.” John Burroughs
Eating Fish Associated With Lower Risk of Dying Among Older Adults: Risk of Dying from Heart Disease Significantly Lowered Apr. 1, 2013 — Older adults who have higher blood levels of omega-3 fatty acids — found in fatty fish and seafood — may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, according to a new study from Harvard School of Public Health (HSPH) and the University of Washington. Researchers found that older adults who had the highest blood levels of the fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
RECIPE OF THE DAY: Primal Mac & Cheese
“I do the very best I know how, the very best I can, and I mean to keep on doing so until the end” Abraham Lincoln
RECIPE OF THE DAY: Saffron Chicken Gizzards
― George Harrison
Open Workout 13.2 Tomorrow!! Sunday from 10:30 am – until we are done.
Followed by BBQ/potluck and St. Patrick’s Day Bash!!!
400 meter run
95 pound Overhead squat, 15 reps
“Justice and power must be brought together, so that whatever is just may be powerful, and whatever is powerful may be just.” Blaise Pascal
RECIPE OF THE DAY: Vegi packed Meatloaf
“I know that you believe you understand what you think I said, but I’m not sure you realize that what you heard is not what I meant.” Robert McCloskey
RECIPE OF THE DAY: Bacon Cookies?!
Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
||As many rounds as possible in 20 minutes|
“We seem to gain wisdom more readily through our failures than through our successes. We always think of failure as the antithesis of success, but it isn’t. Success often lies just the other side of failure.” Leo F. Buscaglia
RECIPE OF THE DAY: Roasted Cabbage
5×3 Push Press @ 75%
8 Minute AMRAP
Power Snatch (95/65)
Toes to Bar
“For everything you have missed, you have gained something else, and for everything you gain, you lose something else.” Ralph Waldo Emerson
I generally avoid potatoes but if it gets you to eat Liver it’s worth it! Read why in the recipe.
RECIPE OF THE DAY: Roasted Potatoes with Bacon and Liver