CFSR 7:30pm Beginner Class lookin good!
Split Jerk Technique to Load – from the rack
20 Back Squat 165/115
20 Air Squat
10 Front Squat 165/115
30 Air Squat
5 Overhead Squat 165/115
40 Air Squat
A man too busy to take care of his health is like a mechanic too busy to take care of his tools. ~Spanish Proverb
Mobility WOD 258
PR Board! It’s been wiped clean, we’re ready for some new ones! Go Get ‘Em!
5 Rounds of 3 Each
Weighted Pull Ups
9 Minute AMRAP
12 Bar Facing Burpees
8 Push Jerk 115/75
8 Kettle Bell Swings 70/53
It is better to be a lion for a day than a sheep all your life. ~Elizabeth Kenny
Mobility WOD 256
5@40%, 5@50%, 3@60%
5@65% 5@75% max@85
8 minute AMRAP
8 Barbell Lunge front rack 115/75
8 Chest to bar Pull ups
8 Push ups
Health is a large word. It embraces not the body only, but the mind and spirit as well;…and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~ James H. West
Mobility WOD 254
Burgner Warm Up
10 Minute AMRAP
30 Double Unders
15 Power Snatches (Ground to Overhead) 75/55
”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 253 Part 3
Bodies in motion
10 sit ups
5 good mornings
Skill/Strength to max load:
5 rounds for time:
5 Handstand Push Up
5 Knees to Elbows
5 Deadlift 225/155
5 kettlebell swings
5 Pull Ups
Mobility WOD 253 Part 2
Nice work, Allison! Hey ladies, have you talked to Allison about joining her Dirty Girl 5K in October? CFSR will be representing with team Snatch Power! See the “events” tab for more info too!
10 Min AMRAP
30 Double Unders
15 Power Snatch 75/53
Burgner Warm Up
Snatch Technique Build to Load
3 Rounds for Time
3 Rope Climbs
100 Feet of Walking Lunge
10 DB Snatch Each Side 53/35
Happiness is neither virtue not pleasure not this thing not that, but simply growth. We are happy when we are growing. ~William Butler Yeats.
Mobility WOD 253
San Ramon CrossFit Kids know how to have fun!
Clean & Jerk Technique to Load
4 Minute AMRAP
10 Wall Balls
15 Box Jumps 24/20
2 Minute Break
Besides the noble art of getting things done, there is a nobler art of leaving things undone. The wisdom of life consists in the elimination of nonessentials. ~Julie-Jeanne-Eleonore de Lespinasse
Mobility WOD 252
8 Banded Good Mornings
6 Shoulder Press
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
A man’s health can be judged by which he takes two at a time—pills or stairs. ~Joan Welsh
Mobility WOD 251 – High Skilled Sitting
Frank M getting his muscle up with help from Roger Harrell! Awesome Gymnastics Clinic!
Front Squat 7×1 build to 1 Rep Max
6 Rounds for time:
2 Muscle Ups
3 Wall Climbs
20 Double Unders
The time to relax is when you don’t have time for it. ~Satchel Paige
Mobility WOD 250
Nice work Josh D.
Bodies in Motion Stay in Motion!!
Jump Rope practice
10 x 60 M Sprints
“The Bear Complex”
7 cycles of:
record weight on 5th round:
Coaches corner: To complete 1 complex you must complete 7 cycles of the exercises above without putting the bar down or resting it on the floor. Increase weight with each set for 5 total sets
You can’t weigh, measure or proportion your way out of sh*tty food. ~Robb Wolf
Mobility WOD 249 Improving Hip Extension
5 Minute Foam Roll &
15 Overhead Squats with PVC Pipe
3 Rounds for Time:
400 M Run
10 Overhead barbell Lunges 95/65
15 Box Jumps 24/20
Faith is taking the first step even when you don’t see the whole staircase. ~Martin Luther King, Jr.
Mobility WOD 248 – Getting ready for more than 1 WOD
Celery Root Souffle
5 Dive Bombers
20 Min AMRAP (as many rounds as possible)
5 Handstand Push Ups
15 Pull Ups
You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, “I lived through this horror. I can take the next thing that comes along.” You must do the thing you think you cannot do. ~Eleanor Roosevelt
Mobility WOD 247
10 Good Mornings
200 M Run
Kettle Bell Clean and Push Press
Kettle Bell Snatch
12 Minute AMRAP (as many rounds as possible)
10 Kettle Bell Swing – 1 Hand 53/35
5 Kettle Bell Snatch 53/35
3 Kettle Bell Clean and Push Press 53/35
Alternate Arms each round
Tension is who you think you should be. Relaxation is who you are. ~Chinese proverb
Mobility WOD 246
6 Push Press 45/33
6 Snatch Balance 45/33
6 Back Squat 45/33
Push Ups – 5 Sets of 6-12 reps
(down 3, bottom hold 2 , up 1 , top hold 0)
1 1/2 minutes each exercise with 1 minute break
Wall Ball 20/14
Row For Calories
Kettle Bell Swings 53/35
Ground to Overhead 75/53
“If you want to be healthy – run, if you want to be handsome – run, if you want to be smart – run.” – Ancient Greek Aphorism
Mobility WOD 245 Unglue your hips and thighs
There are still spots available for the Gymnastics Clinic this Sunday with Roger Harrell!
Roger Harrell is the original Crossfit HQ gymnastics coach. Roger has over 20 years of experience in gymnastics, and over 15 years of coaching experience. There’s no one better qualified to get you doing your very best.
The Workshop is designed to improve your efficiency and gain critical mechanical queues that will help improve your performance at any level. From butterfly kips to muscle ups to basic ground tumbling learn the importance of fully understanding the mechanics of these basic gymnastics elements. Understanding key concepts will aid in execution of gymnastics elements as well as transferring over to the other movements. Sign up online or with Lori or Tim!
Back Squat & Shoulder Press 3×5 @ 60%
4 Rounds for Time
15 Box Jumps 24/20
25 Ab Mat Sit Ups
Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. ~Lin Yutang
Mobility WOD 243
Eat More Fish!
PALEO CHALLENGE 30 DAY WRAP UP
Congrats to our newest CFSR Paleo People! Welcome to the club! Here at CFSR we are excited about our growing Paleo community, 40+ members, and growing by the day! Keep up the great work everyone. Your health and athleticism are making gains daily! At the end of the day, what do we truly have if we don’t have our health? Remember, your coaches and CFSR teammates are here to support you every step of the way. Cheers to your health!
We will announce the challenge winners tomorrow, Wednesday.
6 Wall Ball from Clean
Speed – 6x 200 M Sprint
WOD – 4 Rounds
15 Thrusters 95/65
15 KB Swings 53/35
Health is a large word. It embraces not the body only, but the mind and spirit as well; and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~James H. West
Mobility WOD 242
Paleo Challenge DAY 30–the Cookie Recipe you’ve all been waiting for…
Many of you have asked me for my chocolate chip cookie recipe. I’ve had to hold out on you until the end of the 30 day challenge, I didn’t want to add temptation to your first 30 days. That being said, it is important to remember that treats are just that–a treat for once in a while. That being said, these cookies are so delicious, it is hard to have just one. SO, if you plan to make them, plan to share a few with a friend so that you’re not sitting there eyeballing a dozen pieces of deliciousness. I base my recipe off of the Against All Grains Recipe and have modified it to my liking, (added in a few tips for you too). Tim thinks my “secret” is the love I put into my Paleo treats when baking I do enjoy cooking and baking Paleo. There’s something magical about food that heals you from the inside out, and tastes amazing in the process. It has certainly changed my life! Eat Well, and Be Well ~ Lori
- ¼ cup Coconut Oil – (I get the big container at Costco)
- ¼ cup coconut palm sugar – (Trader Joes Organic)
- 2 tablespoons honey (Trader Joes Raw, Organic Honey from India $4.99 a jar)
- 1 large egg, room temperature (Trader Joes organic, free range eggs $4.49 a dozen)
- 2 teaspoons vanilla ( I use the large bottle from Costco- Kirkland Pure Vanilla – make sure whatever you use is gluten free)
- 1½ cups Almond Flour (Trader Joes $4.99 a bag)
- 2 tablespoons coconut flour (I use bulk flour from Whole Foods)
- ½ teaspoon baking soda
- 3/4 teaspoon sea salt
- 1/4 cup dark chocolate pieces (just chop up a dark chocolate bar – Trader Joes dark Chocolate Bar is awesome)
- 1/4 cup Ghiradelli Cacao chips (as high a % as you can get them, nothing less than 60%)
- ¼ cup Enjoy Life chocolate chips (They are actually cheaper at Whole Foods than Target- you can also get them on Amazon.com for around $4.50 a bag)
- Preheat oven to 350 degrees F.
- In a food processor, cream the coconut oil & egg – roughly 15 seconds
- Then add in coconut sugar, honey, and vanilla for about 15 seconds until smooth and fluffy – scrape down the sides.
- Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined, about 30 seconds. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Pulse once or twice more.
- Stir in the chocolate chips by hand.
- Place tablespoon sized “globs” of dough on a cookie sheet lined with parchment paper. DO NOT flatten!
- Bake for 10 minutes – look at the cookies, they need about another 30 seconds, right? Give them 30 more seconds then remove from oven. Let them sit for 5 minutes before placing on a cooling rack.
- It is most important that you eat a warm, gooey cookie ASAP ENJOY!
Here’s where I was before Paleo and then around Half way through my journey to now. Roughly 10 more #s to go. May 15, 2014 will mark 1 year Paleo for me. Thyroid is healed, asthma is gone, allergies are pretty much gone, aches and pains are gone, inflammation is gone, energy is through the roof, size 14 to a 6. In my humble opinion, Paleo and CrossFit are a winning combination for health and well-being. ~Lori
Good Job Dana!
Strength: Build to 1 rm Clean
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. ~John F. Kennedy
Mobility WOD 241
Paleo Challenge Day 29….1 more day and you’ve hit 30! GREAT JOB!
Lunch – Lemon Garlic Shrimp with Cauliflower Mash
Anything with Shrimp is delicious!!! Tips – if you’re cooking with Olive oil, keep the heat low. Also, you can sub the butter with ghee or coconut oil. Leave the Parmesan cheese and cream out of this recipe, you truly don’t need it in mashed cauliflower!
Dave B on the GHD
Warm Up – 3x
10 Good Mornings
10 Romanov Hip Exercises
Strength – Deadlifts 5@ 40% 5@50% 3@60% 5@75% 3@85% Max Reps @ 95%
WOD – 2 Miles for time
Visions and dreams are achieved through taking small steps, delaying gratification, and using strategic thinking. ~Unknown
Mobility WOD 240 – SQUAT TEST!
Paleo Challenge Day 28 – Rise and Shine with a healthy Breakfast
Inside out Scotch Eggs….anything with scotch sounds classy to me… This is a new one for me. Looks pretty amazing! Sounds like a nice Sunday experiment in the kitchen if you ask me!
We all LOVE CrossFit this Valentines Day!
Warm Up – 3 Rounds
Soldier Kick 50 Feet
Skipping 50 Feet
Bear Crawl 50 Feet
Speed – 5 – 100M Sprints, walk back
WOD – “Jungle Wars” 3 Rounds 1 minute Each
Power Cleans 115/75
Overhead Lunge 45/25
2 Minute Rest
Love is our true destiny. We do not find the meaning of life by ourselves alone – we find it with another. Thomas Merton
Mobility WOD 238 Hip Opening
Paleo Challenge Day 26 – Liver, it’s what’s for Dinner
Liver is probably the best thing you can put in your body….just ask Tim Hill about that. Although to some, it’s not the first or even fourth choice of food, it’s So amazingly good for you, and will nourish your body like nothing else. If I’ve still not convinced you, note that bacon is a part of this recipe–now there ya go. Go eat your liver!
Sarah Pate in motion!
Warm Up – Foam Roll & Stretching
Strength – Back Squat 5@ 40% 5@50% 3@60% 5@75% 3@85% Max Reps @ 95%
WOD – 3 Rounds for Time – (short Michael)
30 V Ups
30 Good Mornings
–OR you can Challenge the Board with Michael
Run 800 M
50 Back Extensions
50 GHD Sit Ups
Focus on eating meat and veggies and let the magic happen. ~Matt McCarry, Paleo Parents
Mobility WOD 237 Heel Cord LOVE
Paleo Challenge Day 25 – almost there! Lunch Time
Avocado is awesome! This looks pretty amazing, do tell me how you liked it! Make up a lot of the chicken and utilize the leftovers. Tip: short on time, just dice up those bell peppers and leave well enough alone!
Get it, Jen T!
Warm Up – 3 Rounds 200M run, 10 Thrusters 45/33, 5 Burpees
Strength – Thrusters (percentages based off shoulder press) 5@ 40% 5@50% 3@60% 5@75% 3@85% Max Reps @ 95%
50- Wall Balls 20/14
50 – Kettle Bell Swing 53/35
50 – Sit Ups
Run 1 Hill Mile
25 – Wall Balls 20/14
25 – Kettle Bell Swing 53/35
25 – Sit Ups
Without health, life is not life; it is only a state of languor and suffering. ~Francois Rabelais
Mobility WOD 236
Paleo Challenge Day 24 – Back to Breakfast
Grainless Granola–because I know some of you are missing your cereal. Serve with unsweetened almond or coconut milk! If you need it to be sweet, add a few drops of liquid stevia–you can get a small bottle with a dropper for under $6.00. Delish!
Good Work, Herb!
Warm Up – Burgner Warm Up
Strength -Snatch technique to heavy load
WOD – “Isabel” 30 Snatches for time 135/95
The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. ~Anthony Robbins
Mobility WOD 235
Paleo Challenge Day 23 – Simple Snacks
Paleo People Snacks. They come in a variety of flavors and they all ROCK! Whole Foods has them on their Paleo End Cap by the wine section. I particularly loved the banana nut flavor. CrossFit San Ramon will be offering them on their Online Store ASAP!
Saturday Class working hard!
Warm Up – 2x – 2-6 reps of practice laps of circuit
WOD - Circuit on Crack!
50 seconds work 10 seconds to switch stations
1 min break every 2 exercises
2x through for total reps:
Plate Burpee Over Wall 45/25
Wall Ball 20/14
Row for calories
Man Makers 35/20
Box overs 24/20
Health is the thing that makes you feel that now is the best time of the year. ~Franklin P. Adams
Mobility WOD 234
Paleo Challenge Day 22 - Red Thai Salmon–YUM!
I actually make this using the recipe from the book, Against All Grains, but this one looks pretty close. I was so scared to cook fish, it was a huge challenge for me. Then I took that leap of faith and went for it and was amazed at how easy it is! Thai spices were new to me, so again, leap of faith. I love Red Thai Salmon, and could seriously eat it weekly if Wild Caught Salmon was a little bit more affordable Tip: Check Trader Joes frozen isle for good deals on wild caught salmon. If you’re not a fan of Bok Choy (it is delicious, I promise), then try cauliflower rice with your salmon! Don’t forget to serve up a huge salad with dinner too!
David O showing off his KB Swing!
Warm Up – 3x – 300 m Row, 5 Inchworm, 10 PVC OH Squats
WOD – 4x – 4 Min AMRAP
5 Chest to Bar Pull Ups
10 Push Ups
15 Wall Balls
3 Minute Break
Discipline is just choosing between what you want now and what you want most. ~T. Harv Eker
Mobility WOD 233 Part 2 Space Mountain continued…
Paleo Challenge Day 21 – Lunch
It could technically be a leftover kinda lunch. Work up a few of these flank steaks the night before. It’s so simple it wont add much time to your day. Then make up the salad, and dressing and there ya go! Try adding something new into your salad! What’s a veggie you’ve never tried? Add it in! Be daring