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Posts tagged “crossfit personal trainer

CFSR WOD 4.18.2014

EASTER SUNDAY

1 WOD 8:00am  Eggstravaganza Circuit!

4.16.2014 001

Friday

Conditioning – 5 Rounds for Time – 40 Minute Time Cap – Time does not include rest period

“Barbara”

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 Minute Rest

 We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 307

http://www.janssushibar.com/crab-cake-benedict/

 


CFSR WOD 4.17.2014

Congratulations Karen Smith on making it to the CrossFit Masters Qualifier!

 Here’s what Karen wrote regarding her schedule, please come to CFSR and show your support:

Thursday after the announcement at 5:00 I will try one workout at about 5:15, Friday between 11:30-12, and then again at 5:00, Sat. approx. 11:15 maybe later too but hopefully not, Sun 10:30, Mon. 11:30 and maybe again if needed at 4:30. I hope this all works out, thanks for all the support it really means a great deal to me. – Karen

various xfit 2013 031

Thursday

Strength – Back Squat

5@40%, 5@50%, 3@60%, 5@75%, 3@ 85%, Max @95%

Conditioning – 3 Rounds for Time

800 Meter Run

15 Kettle Bell Swings 70/53

50 Double Unders

If you want to create health, wealth or have any other kind of success, you have to be a warrior. ~Unknown

 

Mobility WOD 306

http://cavemanmodernwoman.com/recipe-index/cod-roll-ups-with-yellow-pepper-prawns/

EASTER SUNDAY – 1 WOD 8am.  Eggstravaganza Circuit–

don’t miss it!


CFSR WOD 4.14.2014

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 Stacey, you are AWESOME!

Monday

Strength – Snatch

Build to Load – 15 Minutes

10 Minute EMOM 1 Snatch, 2 Hang Snatch @65% of 1RM

Conditioning -

7 Min AMRAP

7 Push Ups

7 Ring Rows

 

We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons…

Mobility WOD 303

http://crankingkitchen.wordpress.com/2011/03/02/paleo-moroccan-roasted-chicken-with-dates/

 


CFSR WOD 4.13.2014

4.8.2014 005

 

Sunday

Conditioning – For Time

“NUTTS”

10 HSPU

15 Deadlifts 250/175

25 Box Jumps 30/24

50 Pull Ups

100 Wall Balls 20/14

200 Double Unders

400 Meter Run w/Plate 45/35

“People are under the illusion this is a journey of perfection. It is not. Paleo is about changing our relationship with failure”

Mobility WOD 302

http://www.thefoodee.com/recipe/4475/


CFSR WOD 4.12.2014

_0006464

 Good Luck Brett and Christina at your competition!!!  GET IT!!

Saturday

Strength -

GHD Sit Ups  - 75 – up to 5 sets of 15

Back Extension – 75 – up to 5 set of 15

Double Unders while you’re waiting for a GHD Machine

Conditioning – For Time:

200 Meter Run

2 Curtis P Complexes 115/75

400 Meter Run

4 Curtis P Complexes

400 Meter Run

4 Curtis P Complexes

200 Meter Run

2 Curtis P Complexes

This is your choice and you can choose to make it happen if you really want it; it’s all up to you! ~Sarah Fragoso

Mobility WOD 301

http://www.wholelifeeating.com/2010/12/lamb-shoulder-blade-chops-with-wilted-spinach/

 


CFSR WOD 4.11.2014

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Friday

Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning -

 Tabata

Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20

Burpee

Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300

http://nomnompaleo.com/post/8211963635/braised-chicken-with-artichokes-and-pearl-onions-v-2

 


CFSR WOD 4.9.2014

IMAG1818

 

Wednesday

Strength – Split Jerk from Rack

5@ 40%,  5@50%,   3@60%,   3@70%,   3@80%,  Max Rep @ 90%

Conditioning -

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

My favorite animal is steak. ~Fran Lebowitz

Mobility WOD 298

http://www.catalystathletics.com/recipes/recipe.php?recipeID=26

Flank Steak Pesto Rollups - Entrees -  - paleo diet, paleo, recipe, nutrition, robb wolf, scott hagnas, weight lifting, strength, conditioning, fitness, greg everett - Catalyst Athletics Recipes


CFSR WOD 4.8.2014

IMAG1810

 

Tuesday

Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning -

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/


CFSR WOD 4.7.2014

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 Monday

Strength – Weighted Pull Ups & Dips 5×7

Or – Muscle Ups

Conditioning – 10 Min AMRAP

30 Seconds Shuttle Run 5 M

30 Seconds 1 Squat every 5 seconds

Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain

Mobility WOD 296

So much more than a Disney Movie…

/ratatouille/


CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -

Annie

50-40-30-20-10

Double Unders

Sit Ups

Conditioning Continued….

14 Min AMRAP

 1 Cluster 115/85,  1 Rope Climb

 2 Clusters, 1 Rope Climb

3 Clusters, 1 Rope Climb

etc, etc,

Good ideas are not adopted automatically. They must be driven into practice with courageous patience. ~Hyman Rickover

Mobility WOD 295 Part 2

http://nuttykitchen.com/2010/04/15/thai-almond-pork-awesome-for-lunch-or-dinner/

 

 


CFSR WOD 4.5.2014

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Saturday

Strength – Shoulder Press

5@40% , 5@50%, 3@60%, 5@65%, 5@75%, Max @ 85%

Conditioning -

“The Chief”

3 min AMRAP – 5 Cycles

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Min Rest

If you are going to have a treat, enjoy every freakin’ bite. Look at it when you eat it. Eat slowly. Don’t unconsciously shovel it into your mouth. And don’t consider it “falling off the wagon.” ~Tara Grant

Mobility WOD 295 Part 1

Chinese food cravings?  Keep it PALEO!

http://www.primalpalate.com/paleo-blog/chicken-and-vegetable-lo-mein/


CFSR WOD 4.4.2014

_0006040

 

Friday

Skill – Work for Double Under PR

Conditioning -

3 Rounds for Time

10 Front Squats 95/65

12 Kettle Bell Swings 70/53

10 Burpees over the Bar

12 Alternating Dumbell Snatch 55/35

10 Toes to Bar

We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 294

http://www.marksdailyapple.com/lobster-grapefruit-and-avocado-salad-with-creamy-citrus-dressing/#axzz2xa53T4v8

 


CFSR WOD 4.3.2014

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Thursday

Strength – Front Squat

5@40%, 5@ 50%, 3 @ 60%, 5@ 65%, 5@ 75% Max @ 85%

Conditioning -

Fight Gone Bad  - 5 Rounds For Total Reps – 30/30 Format

30 Seconds Wall Balls 20/14    - 30 Seconds Rest

30 Seconds Sumo Deadlift High Pulls 75/55   – 30 Seconds Rest

30 Seconds Box Jumps 24/20  - 30 Seconds Rest

30 Seconds Push Press 75/55  - 30 Seconds Rest

30 Seconds Row  for Calories  - 30 Seconds Rest

Everybody gets so much information all day long that they lose their common sense. ~Gertrude Stein

Mobility WOD 293

Paleo Chicken Tenders that the entire family can love :)

http://livinpaleocuisine.com/2012/07/30/chicken-tenders-with-aioli/

 

 


CFSR WOD 4.1.2014

_0005900Tuesday

Warm Up – Hill Mile

Conditioning  -

500 Burpees for time

APRIL FOOLS!

Strength -

CrossFit Total

Best of all Three:  Back Squat, Strict Press & Deadlift

Conditioning -

7 Min AMRAP

All exercises at 90% of max shoulder press:

5 Shoulder To Overhead

10 Back Squat

15 Deadlift

Those who are lifting the world upward and onward are those who encourage more than criticize. ~Elizabeth Harrison

Mobility WOD  290 Part 1- not such a mystery….here ya go!

tarragon-turkey-salad/

 


CFSR WOD 3.30.2014

various xfit 2013 096

The Final Open Party is TODAY!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  

Sunday

Warm Up -

CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe
Sit-up
Back-extension

Pull Ups
Dip

Conditioning-

PART 1: “The Break Up”

10min clock:
Min 1-
1 Push Press 115/75
1 Burpee
Min 2-
2 Push Presses 115/75
2 Burpees
Min 3 3 ea. ….Min 10 10 ea.
Rest 4 min
PART 2: “THE MAKEUP”
AMRAP 6min
5 Power Cleans 135/85
10 Pull-ups
100m Run

CFSR WOD 3.29.2014

January 28 and 29 2014 008

Saturday

Strength -

Strict Handstand Push Ups & Weighted Pull Ups

5×7 of each

Conditioning -

17 Min AMRAP

6 Kettle Bell Snatches each hand 53/35

9 Kettle Bell Swings each hand 53/35

12 Goblet Squats 53/35

Be not afraid of growing slowly, be afraid only of standing still. ~Chinese Proverb

Mobility WOD 289 Part 1

http://thehealthyfoodie.com/orange-infused-boneless-leg-of-lamb/

Orange Infused Leg of Lamb | by Sonia! The Healthy Foodie

 

 

 


CFSR WOD 3.28.2014

various xfit 2013 102

2 more days until the 14.5 Open Party!  Who’s Ready?

HAVE YOU SIGNED UP FOR THE ESKABO DAAN  SELF DEFENSE WORKSHOPS YET?  

April 2nd 8:30pm and April 5 1:00pm.  Sign up on the EVENTS page or see Lori or Tim and we’ll reserve you a spot. ONLY 20 spots per class!

Friday

Strength - Dead Lifts

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

Conditioning -

4 Rounds for Time

400 Meter Run

20 Wall Balls 20/14

2 Minute Rest

The key to life is healthy boundaries. ~Linda Esposito

Mobility WOD 286

http://nomnompaleo.com/post/61326007449/stupid-easy-paleos-kickin-bbq-shredded-chicken

Stupid Easy Paleo's Kickin' BBQ Shredded Chicken http://nomnompaleo.com


CFSR WOD 3.27.2014

Have you signed up for the 14.5 Open Party this Sunday?

various xfit 2013 093

Thursday

Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -

Cindy

20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson

 

Mobility WOD  291

balsamic-glazed-pork-loin-chops-with-jamaican-callaloo/

Balsamic Glazed Pork Loin Chops with Jamaican Callaloo


CFSR WOD 3.26.2014

 The Final Open Party is this Sunday!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  Sign up on the bulletin board.  Can’t wait to see you there!

 

end of jan 2014 to feb 3 048

Wednesday

Warm Up – 2 Rounds:

250 M row,  10 Push Ups, 10 Air Squats, 10 Good Mornings

Strength – Back Squat

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

5 Rounds for Time

 50 ft Overhead Walking Lunge - 45/25

10 Plate Burpee 45/25

30 Double Unders

Arguing with a fool proves there are two. ~Doris M. Smith

Mobility WOD 285

Slow Cooker Chicken paleo-eats-6-2-11


CFSR WOD 3.25.2014

pics thru 2192014 019Tuesday

Warm  Up -

Tabata Weighted Sit Ups 25# Plate/15# plate

Skill –  10 x 50 Meter Sprints – Walk Back

Conditioning -

12 Min AMRAP (as many rounds as possible)

10 Kettle Bell Swings 53/35

10 Wall Balls 20/14

10 Overhead Squat 95/65

1 Rope Climb

Sometimes in life you meet people that inspire you, sometimes in life you meet people you want to inspire…

Mobility WOD 284

http://nomnompaleo.com/post/1356598429/worlds-best-braised-green-cabbage

image


CFSR WOD 3.24.2014

3212014 002Monday

Warm Up – Burgner Warm Up

Strength – Snatch Technique to Load

Conditioning -

4 Rounds for Reps

1 Minute work each exercise

Row for Calories

Alternating Dumbell Snatch 35/25

Push Ups

Goblet Squat 35/26

Ring Row

1 Minute Rest

Health is a relationship between you and your body  ~Terri Guillemets

Mobility WOD 283

http://nomnompaleo.com/post/1483081109/green-eggs-for-breakfast


CFSR WOD 3.23.2014

POSE CLINIC IS TODAY

10:30-1:30 Adults  1:30-2:30 Youth

3212014 003

Sunday

Strength -

Shoulder Press  5@ 40%, 5@50%, 3@60%,  5@65%,  5@75%, Max @ 85%

Conditioning-

10-9-8-7-6-5-4-3-2-1

Kettle Bell Swings 70/53

Box Jumps 30/24

You miss 100% of the shots you don’t take. ~Wayne Gretzky

Mobility WOD 282

http://nomnompaleo.com/post/5242279411/slow-cooker-lemongrass-and-coconut-chicken-drumsticks


CFSR WOD 3.22.2014

3152014 003

Saturday

Warm Up -

800 Meter Run 3 Minute Rest 800 Meter Run

Conditioning-

4 Rounds Each for Reps

30 Seconds of work,

30 Seconds of rest between exercises:

Push Ups

Jumping Lunge

Wall Ball

Burpee

Ground to Overhead 135/95

All courses of action are risky, so prudence is not in avoiding danger, but calculating risk and acting decisively. ~Niccolo Machiavelli, The Prince

Mobility WOD 281

One of my personal favorites–Paleo Walnut Prawns…YUM!

http://nomnompaleo.com/post/36597876295/paleo-eats-11-25-12


CFSR WOD 3.21.2014

3152014 001

Friday

Warm Up -

Partner Medicine Ball Passes

Strength -

Stones, Tires, Turkish Get Ups 5×5 each

Conditioning-

3 Rounds for Time

200 Meter Farmers Carry 45/25 plates

10 Pull Ups

15 Kettle Bell Swings 53/35

200 Meter Run

Our body is a machine for living. It is organized for that, it is its nature. Let life go on in it unhindered and let it defend itself, it will do more than if you paralyze it by encumbering it with remedies. ~Leo Tolstoy

Mobility WOD 280

Stretch with Purpose!

http://nomnompaleo.com/post/4207413012/cauliflower-carrot-puree#


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