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
Thanks to all who came out to compete and to cheer on our team!
Team CrossFit San Ramon did a great job made us proud!
Make up a max lift you missed this week or
work on Snatch
10 pull up
20 wall ball
30 sit ups
“Carpe diem! Rejoice while you are alive; enjoy the day; live life to the fullest; make the most of what you have. It is later than you think.” Horace
“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
PALEO LEAN OUT!!!! Wednesday 5/15 – Wednesday 6/12
Meet each Wednesday at 7:30 pm. Click the nutrition tab for more details.
Be healthy and look better naked for summer!
Register at CrossFit San Ramon by May 8.
Come and cheer on your fellow CrossFitters! Sat May 11, 9am-4pm in Martinez
Good luck!!!!! Krisztina, Carolina, Wade & Dan
We can enter another team if any more 40+ want to go!!
― Albert Einstein
“The person who knows how to laugh at himself will never cease to be amused.”
Don’t forget to do weird stuff sometimes
- 3 Second Pause
“It is my belief, you cannot deal with the most serious things in the world unless you understand the most amusing”
RECIPE OF THE DAY: Oven Roasted Escarole
3 x 5 of following:
Weighted pull ups
Handstand push up
On HSPU use most difficult progression you can do well
Box, kipping, strict, deficit, parallettes, rings
For Total Distance:
8 x 20 sec/10 sec rest
2 min rest
8 x 20 sec/10 sec rest
“May you live every day of your life.”
― Jonathan Swift
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
“The most important things in life aren’t things.” Anthony J. D’Angelo
RECIPE OF THE DAY: Paleo Cherry Ripes
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
“One day your life will flash before your eyes. Make sure its worth watching.”
RECIPE OF THE DAY: Homemade Sriracha Sauce
― Woody Allen
In case you were only eating it…you do eat coconut oil, right?
“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” Tom Bodett
RECIPE OF THE DAY: Roasted Parsnip Hummus
WHAT DO YOU THINK?
*Skill Of the Week*
“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes
RECIPE OF THE DAY: Lemon Baked Salmon
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