CFSR WOD 5.3.2013
Friday 5-3-2013
“cherrypickers delight”
Run 5k
or
Row 5k
or
400 m walking lunge with dumbbells 35/20 (farmer carry)
choose wisely
“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
CFSR WOD 04.22.2013
In case you were only eating it…you do eat coconut oil, right?
Monday 4-22-13
“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
50 Shades of Gluten (Intolerance)
RECIPE OF THE DAY: Roasted Parsnip Hummus
WHAT DO YOU THINK?
CFSR WOD 03.31.2013
Happy Easter Sunday!
3/31/2013
5 rounds
200 m DB or KB farmers carry 55/35
12 hang power clean 115/75
15 sit ups
…at 10:30 it is back to the OPEN
WORKOUT 13.4
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Life ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!” Rocky Balboa
RECIPE OF THE DAY: Asian Beef Strips with Carrot Puree
CFSR WOD 03.22.2013
Happy Birthday Carolina!! If you are out partying remember to get a lift from your friends!
Friday 3-22-13
“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
Why A Childs Health is Often Damaged at Conception
RECIPE OF THE DAY: Saffron Chicken Gizzards
The Extrodinary Science of Addictive Junk Food. Watch the Video
CFSR WOD 03.21.2013
Lili Open 13.2
The Open continues with 13.3!
If you are competing we will be doing the big Sunday bash again complete with BBQ and potluck.
WORKOUT 13.3
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
The split time at the end of your last fully completed exercise will serve as a tiebreaker for people achieving the same number of total reps.
“Follow your heart, but be quiet for a while first. Ask questions, then feel the answer. Learn to trust your heart.”
The Real Reasons Your Diets Fail and What You Can Do About It
RECIPE OF THE DAY: Pot Roast for Breakfast?
CFSR WOD 03.15.2013
Friday 3/15/2013
1,1…2,2…3,3…
Thrusters (95/65)
KB Swings (70/53)
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” Maya Angelou quotes
Secondhand Smoke Exposure Linked to Signs of Heart Disease: Exposure to Tobacco Smoke May Be More Dangerous Than Previously Thought:
Nonsmokers, beware. It seems the more you are exposed to secondhand tobacco smoke — whether it was during your childhood or as an adult, at work or at home — the more likely you are to develop early signs of heart disease, according to research being presented at the American College of Cardiology’s 62nd Annual Scientific Session.
RECIPE OF THE DAY: Herb Crackers
CFSR WOD 2.10.2013
Sunday 2-10-13
30 Box jump, 24 inch box
30 Wall ball shots
“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.” Ashley Smith
Hot dog-laden Pizza Hut monstrosity with tempura shrimp and mayonnaise sold in CHINA. Nice to see we are exporting some good old American Health Food – and adding on it.
How to Reduce Inflammation with Food (hint: it’s not by eating the pizza pictured above).
CFSR WOD 1.24.2013 X
“I am a pessimist because of intelligence and an optimist because of will.” Antonia Gramasi
The Unsavory Truth of the McRib and Other Fake Foods, and Why Russia Banned US-Raised Meat
RECIPE OF THE DAY: Paleo Taco Casserole
A Pediatrician Speaks out about Floride
CFSR WOD 12.27.2012
Thursday 12/27/2012
Part A
Clean and Jerk
5 @ 70%, 3 @ 75%, 1 @ 80%, 3 @ 75%
Part B
Teams of 2
100 Partner Wall Ball
75 Shoulder to Overhead 135/95
50 Box Jumps
25 Man Makers
250 Row each person
1 person working at a time split reps as desired, except for row where each person will row 250 m
Endurance WOD
3 x 1200 m
then
6 x 200 m (relaxed sprint – fast and loose)
| “I’ve always believed that if you put in the work, the results will come. I don’t do things half-heartedly. Because I know if I do, then I can expect half-hearted results.” | |
CHRISTMAS DAY CHALLENGE!!!
MERRY CHRISTMAS!!!
Holiday Schedule
Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
TUESDAY 12/25/2012
“THE CHRISTMAS CHALLENGE”
MIDNIGHT CHRISTMAS EVE
TO
MIDNIGHT CHRISTMAS DAY
MAX COMBINED TOTAL
PUSH UPS
SIT UP
SQUAT JUMPS
“POST RESULTS TO COMMENTS”
THE STANDARDS
PUSH UP – chest to floor to full lockout of arms
use appropriate progression…knees etc.
SIT UP – hands to floor behind, touch toes in front
SQUAT JUMP – fingertips touch floor before each jump
COACHES CORNER: It’s all about finding a moment to bust out a few more reps you can do this anywhere get family and friends to join you or take a few seconds extra in the bathroom to sneak in 5 more squat jumps.
CFSR WOD 12.17.2012
Note the difference in torso angle in the 3 squats.
Monday 12/17/2012
Part A
“Diane”
21-15-9
Handstand Push Up
Dead Lift 225/155
Part B
Back Squat
5 x 7 @70%
CFSR WOD 11.29.2012 NEW! Endurance Class 5:30 PM
Thursday 11/29/2012
Weighted pull ups and dips or Weighted Muscle Up
3 sets 5 reps
&
5 rounds for time:
20 Grasshopper
10 Ring Rows
5 Over Head Squat 115/80
2 wall climb at the start and every 2 minutes thereafter until completion of WOD.
20 minute time Limit
NEW CLASS!!!
Endurance WOD For New 5:30 pm Endurance Class
1 x 800 m run
3 minute rest
2 X 400 m run
2 minute rest after each
4 X 200 m run
1 minute rest after each
8 X 100 m run
30 seconds rest after each
“Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.”
― Vince Lombardi Jr.
Don’t tell the kids it’s reindeer! A bacon wrapped meatloaf mmm…
Was Friedrich into extreme sports?
Front Squat
5 @ 40% 5 @ 50% 5 @ 60%
alternate with 3 x 5 Pendlay Rows
Tabata of each exercise 2 min break between exercises
Wall Ball 20/14
Row for Calories
Burpee
Thruster 75/53
Double Unders
Score is the total of lowest score on each
“That which does not kill us makes us stronger.”
― Friedrich Nietzsche
10 Insane “Sports” ?? Is cheese rolling paleo?
What are you waiting for???
Good morning! Get it?!
Thursday 7/21/11
Against a 20 min clock:
Run 1 mile:
then max rounds of:
4 Handstand pushups (4″ defecit/even)
8 Box jumps (40/30)
12 Toes to bar
A roll of dice leaves workout to chance
How american medicine is destroying itself
Nearly 1 in 5 calorie counts is wrong
If theres a will theres a way
Our sport
Attack of the waiter walking zomibes!!!
Wednesday 7/20/11
Squat clean
3-3-3-3-3
+
3 rounds for time:
12 Front squats (135/95)
12 Burpee pullups
That caveman diet is so hot right now
Love this video!
Tie dye is the key to barefoot running
- Pictures of Kettlebells are very artistic
Tuesday 5/31/11
for time:
10-9-8-7-6-5-4-3-2-1 Power Clean (155/105)
15-15-15-15-15-15-15-15-15-15 Situps
1-2-3-4-5-6-7-8-9-10 Burpee Box jump (24/10)
US lifts sanctions in EU beef hormone row
Bacon: health food or devil in delicious disguise
A running video that is actually cool! Weightlifting videos are still cooler
Mondayyyyyyyyyyyyyy
Sinjin and Dan are the first to break in the new tire with some box jumps
Monday 5/23/11
For time:
Run 1 mile
100 Wallball shots (20/14)
50 Pullups
25 Burpees
Planking the new Australian craze
Tennis player ditches pizza to push for top spot
We’ve been fed a pyramid built on processed food bricks
One guy forgot to put the shorts over his tights
Happy mothers day!!
Happy mothers day to all you moms out there! Especially ones that have to put up with bratty sons like mine. Look she already has the hook grip figured out
Sunday 5/8/11
Rest day/ Mobility WOD
A little late for Cinco de Mayo but still good to have on file if you want the occasional paleo drink.
How sugar affects the body in motion.
For those who want to be REALLY lazy but only for a very short period
Sugar is bad. Dirty Harry says so
ommmmmmmmmmmmmmmm
Dan and Lauren, not only work partners but running partners as well
Saturday 4/30/11
“Severin”
for time:
50 Deadhang pullups
100 pushups w/hand release
Run 5k
Coaches corner: If your feeling frisky do it in a 20lb vest. 1/2 Severin options are available
Subway eat fresh???Our deadly, daily chemical cocktail.
Thats right, in an attept to relax I will be attempting this. You may find it beneficial as well. Meditation….
Better pushups
Double dream feet
- New face around the gym, Pops Sulon. Get to be my dad AND get on the website, thats a pretty good deal. Note the style points for the shoes
Wednesday 4/27/11
for time:
Run 800m
then
5 rounds
5 Ground to overhead (135/95)
15 Ring dips
then
Row 30 calories
Once again I love these guys
From the maker of double dream hands, I now bring you double dream feet!
Tim and Liesbets daughter Katie is leaving tomorrow for a little hike. She will be hiking the Pacific rim trail which runs from Mexico to Canada, soooooo it will be a long hike. You can check out her adventures here on her blog.
This week is the last week of the crossfit open so let me know when you will be tackling the thrusters and pullups. This weekend is also the next WOD from the throwdown series so those of you still wanting to do it let me know when/ if you can do it
Do gloves help?
- Mitch, age 15, gets as close as humanly possible to his first muscle up. Next time he will for sure get it!
Monday 4/25/11
Run 200m
50 Box jumps (24/20)
Run 200m
40 Knees 2 elbows
Run 200m
30 Kettlebell swings (70/53)
Run 200m
20 Burpees
Run 200m
10 DB squat cleans (55/35)
Run 200m
What is the single best exercise? The works eliptical and pec dek show up no where on this article
Charles Barley does crossfit open WOD 11.5. Please notice how “clean” the floors are
If you dont like snatches your not cool
One week left in the crossfit open. Team SR is in 35th and we need to make up about 30 points to get in the top 30, lets hit this last one hard. Everyone has showed awesome effort so far and im very proud of everybody.
Happy easter!
- Kristin doesnt let front squats get in the way of striking a pose for the camera
Sunday 4/24/11
Rest day/ Mobility WOD
Why almost everything you hear about medicine is wrong
Always a good watch
So you want to be a trainer
Jay powers through some muscle ups on the way to a score of 94 on WOD 4
Monday 4/18/11
Shoulder press
3-3-3-3-3
+
4 rounds:
2:30 each
Run 200m
25 Pushups
Max reps burpee pullups
1 min rest between rounds
Medication related injuries on the rise
The only people that should ever do long-distance cardio are endurance athletes, people who have a complete disregard for the value of their time and people who aren’t in good enough health to pursue high-intensity intervals. Top 10 fitness myths
New leaderboard that actually has people in the correct spots
I love this
Its just 1 hour
- Real girls do pullups!!!
Saturday 4/9/11
“Abbate”
for time:
Run 1 mile
21 Clean and Jerk (155/105)
Run 800m
21 Clean and Jerk (155/105)
Run 1 mile
The difference between grass-fed beef and grain-fed beef
Its just one hour. Please read
Awesome video! Bonus cool points for whoever knows what video game the beginning part looks like
We will be running heats of CF open WOD #3 tomorrow at 10am and Sunday at 1. Please let me know which one you will be attending.
