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Posts tagged “crossfit personal trainer

CFSR WOD 7.24.2014

7.16.14 004

 

THURSDAY

Speed – 7 x 100 Meter Sprint

Conditioning – Open 12.5   7 Minutes

3,3 ; 6,6 ; 9,9 ; 12,12; 15,15, etc.

Thrusters 100/63

Chest 2 Bar Pull Ups

Bonus Abs

30 Kayakers

30 Medicine Ball Sit Ups

30 Sit Ups

Something to keep in mind before we have burpees again….

Motivational_fitness_quotes_10

Kelp Noodles are AMAZING!!!

http://nomnompaleo.com/post/2540758120/stir-fried-kelp-noodles-with-ground-beef-broccoli


CFSR WOD 7.23.2014

7.16.14 011

Meet Justin B., the official CFSR Greeter :)

WEDNESDAY

Warm Up – 3 Rounds;

200 Meter Run

10 Overhead Squats (pvc or bar)

10 Samson Stretch 15 seconds each side

Strength – 10 Min EMOM @ 65%

Snatch

Snatch Balance

Snatch

Snatch Balance

Conditioning – 5 Rounds For Time

20 Kettle Bell Swings 53/35

30 Lunges

Bonus Abs – 25 Mermaids each Side

Motivational_fitness_quotes_9

Italian & Paleo–YAH!

http://nomnompaleo.com/post/3739355098/slow-cooker-chicken-cacciatore#


CFSR WOD 7.22.2014

7.16.14 018TUESDAY

Strength – Back Squat 4 x 10 @ 70%

4×4 BWB

4 – 4 Min AMRAP

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

3 Minute Rest

Bonus Abs – 50  2 Second Supermans

FRENCH BURPEES, ANYONE? Nice work, Andy!

 Nicefrench burpees

Motivational_fitness_quotes_5

http://nomnompaleo.com/post/65246577688/orange-sriracha-chicken

Orange Sriracha Chicken by Michelle Tam http://nomnompaleo.com

 

 

 


CFSR WOD 7.21.2014

PALEO CHALLENGE IS TONIGHT – 6:30pm.  Are you ready to change your life?

lori

lori2

 

MONDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks

Motivational_fitness_quotes_3

Don’t Talk About it…BE ABOUT IT!

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


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 7.16.2014

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 7.11.2014

Who’s ready for the CFSR night out tomorrow?  7pm, McGahs in Danville – see you all there!

6.25.2014 004

FRIDAY

LEADER BOARD CHALLENGE DAY!

Strength – Snatch Technique to Load – not Max

Conditioning – NANCY 3 Rounds for Time

400 Meter Run

15 Overhead Squats 95/65

Bonus Abs – 80 Weighted Sit Ups 45/25

Sh*t CrossFit Girls Say….

http://nomnompaleo.com/post/44223814717/mexican-chocolate-pots-de-creme-dairy-free

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 7.8.2014

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 7.6.2014

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 7.4.2014

THE NEXT PALEO CHALLENGE KICKS OFF JULY 21st!

 

HAPPY 4th of JULY!  TODAY’S WOD 9:30am ONLY

 

FRIDAY

For Time

40 Burpees

Hill Mile

40 Wall Balls 20/14

800 Meter Run

40 Overhead Plate Lunge 45/25

400 Meter Run

40 Toes to Bar

200 Meter Run

40 Squats

100 Meter Sprint

“Freedom is the oxygen of the soul.”

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


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 6.29.2014

6.25.2014 006Shannon W. knocking out another RX WOD

SUNDAY!

Strength – Front Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 12 Min AMRAP

8 Hang Power Cleans 115/75

16 – 1 Arm Kettle Bell Swing 53/35

16 Box Jumps 24/20

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat. 
-Theodore Roosevelt

 

http://www.tomcorsonknowles.com/blog/creamy-coconut-vegetable-curry-recipe-thai-style/

 

 


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 6.19.2014

6-16-2014 007THURSDAY

Strength – Weighted Pull Ups & Dips work to Max then scale back for 5×3 of each

Conditioning – 4 Rounds for Time

200 Meter Run

6 Squat Cleans 155/115

200 Meter Run

2 Rope Climbs

If we’re not willing to settle for junk living, we certainly shouldn’t settle for junk food.  Sally Edwards

http://paleoparents.com/2011/stuffed-pork-chops/

 

 


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/

 


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