2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “fitness

CFSR WOD 7.28.2014

paleochallengeend 018

MONDAY

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

http://nomnompaleo.com/post/89854861117/crazy-clown-eggs

Crazy Clown Eggs by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.26.2014

7.16.14 021

SATURDAY

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run

“Don’t Talk About it, Be About It!”

 

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more


CFSR WOD 7.25.2014

Let the Games Begin!

FRIDAY

Strength – EMOM – 85% Shoulder Press Max

1 Shoulder Press

1 Push Press

1 Push Jerk

1 Split Jerk

5 Rounds for Time – 1 minute rest between

200 Meter Run

1 Rope Climb

30 Double Unders

Bonus work – 150 Ft Death March

 

Easylowfatrecipes serve you the best!

http://nomnompaleo.com/post/77596713058/bacon-apple-smothered-pork-chops

Bacon Apple Smothered Pork Chops by Michelle Tam http://nomnompaleo.com


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 7.15.2014

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 7.12.2014

 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 6.8.2014

Dave B. running hard!

SUNDAY

Warm Up – 10 Minute Foam Roll & Lacrosse Ball

Condtioning – 3 Rounds 90 seconds each exercise

Row for Calories

Power Snatch 75/53

Barbell Squat Jumps 45/33

Kettle Bell Snatch (from Swing) 53/35

Shoot Throughs (parallets) wish Push Up and Dip

3 Minute Rest

Mobility WOD 359 – lots of big words in this one…. lol

bacon-shitake-lamb-chops-wwalnut.html[/embed]


CFSR WOD 6.5.2014


PALEO CHALLENGE MEETING IS TOMORROW – 6:30pm

 Followed by CFSR Night Out–McGahs in Danville 8:30pm

Nice work, Karen

THURSDAY

Strength – Back Squat

4×9 @ 75%

Conditioning – “30/30″ (30 seconds of work, 30 seconds of rest)

5 Sets of 5 M Shuttle Runs

5 Sets of Wall Balls 20/14

5 Sets of Box Jumps 24/20

2 Min Break Between exercises

 

Mobility WOD 356 – Getting Crushed by a Stone?

shrimp-and-bacon-spinach-salad.html[/embed]

 

 

 

 

 

 

 

 


CFSR WOD 6.4.2014

WEDNESDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 5 Rounds for Time

200 Meter Run

10 Clean & Jerk 135/95

 

Mobility WOD 355 – Modern Gypsy

bacon-wrapped-figs/[/embed]


CFSR WOD 6.3.2014

GET IT, JAMES!!!

TUESDAY

Strength – 1 Rep Max Thruster

Conditioning – “Effd Up Fran”

21 Thrusters 95/65     0-4 Minutes

21 Pull Ups      4-8 Minutes

15 Thrusters      8-12 Minutes

15 Pull Ups    12-16 Minutes

9 Thrusters      16-20 Minutes

9 Pull Ups      20-24 Minutes

 

Mobility WOD 354 – Hip gnar gnar?

http://www.marksdailyapple.com/tender-prime-rib-roast-with-mushroom-and-bacon-saute/#axzz32rllra8P

Sexy Time Meatloaf …

paleo-protein-meat-loaf-aka-i-would-do.html[/embed]


CFSR WOD 6.1.2014

Ollie, aka The PR KING!  Good job!

SUNDAY

Strength – 4×9 Pendlay Rows 45/33

Conditioning – 12 Min AMRAP

6 Burpees

5 Meter Bear Crawl

12 Wall Balls

5 Meter Bear Crawl

CHEERS….

 

Mobility WOD 352 – Old, Junkie tissue

[epistachio-crusted-halibut-blood-orange-sauce/[/embed]


CFSR WOD 5.31.2014

Great job, Angelo!

SATURDAY

Strength – Front Squat to Max

Conditioning – 3 x 4 Minutes (3 Minute Rest at end of each round)

10 Handstand Push Ups

20 Front Squats 135/95

Max Double Unders

Mobility WOD 351 – the 1 Joint Rule

grilled-pineapple-and-lobster-salad/[/embed]


CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!

Sunday

Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345

caveman-cuisine-epic-pig-and-plantains.html

 


CFSR WOD 5.23.2014

may14 008Friday

Strength – 8×3 Weighted Pull Ups & Dips

Conditioning – 4 Rounds For Time

20 Wall Balls 20/14

20 Kettle Bell Swings 53/35

200 Meter Run

2 Min Break

Mobility WOD 343

 

smoked-salmon-eggs-benedict/


CFSR WOD 5.11.2014

HAPPY MOTHER’S DAY!

Sunday

Conditioning -

CINDY

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Bonus Abs – Tabata Kayakers 20/14

“All that I am or ever hope to be, I owe to my angel mother.” —Abraham Lincoln

Mobility WOD 330

paleo-shrimp-stuffed-mushrooms

image


CFSR WOD 5.9.2014

5.2.2014 003

Friday

Strength – Snatch – Technique to Load- Record Max

Strength – 7 Min AMRAP

7 Full Snatch 115/75

7 Hang Power Clean 115/75

7 Shoulder to Overhead 115/75

“The best and most efficient pharmacy is within your own system.”  ~Robert C. Peale

Mobility WOD 328

oven-baked-sweet-potato-fries

 


CFSR WOD 5.3.2014

pics thru 2192014 020

Saturday

Warm Up – Fight Gone Bad Practice Rounds

2 Rounds – 30 Second Clock – 5 reps each station

Conditioning -

“Fight gone bad”
3 rounds for total reps:
1 min max wall balls (20/14)
1 min max sumo deadlift highpull (75/53)
1 min max box jumps (20)
1 min max push press (75/53)
1 min max calorie row
1 min rest

 

“Early to bed and early to rise, makes a man healthy wealthy and wise”  ~Benjamin Franklin

Mobility WOD 322

/chilled-summer-soups/


CFSR WOD 5.1.2014

various xfit 2013 095

Thursday

Strength – Clean & Jerk – Technique to Load

Conditioning – For Time

Grace

30 Clean & Jerks 135/95

Bonus Abs- Tabata

“Energy & persistence conquer all things.”
– Benjamin Franklin

Mobility WOD 320

http://paleomg.com/thai-coconut-lime-shrimp/

 


CFSR WOD 4.15.2014

_0006714

 Nice work, Tim!

Tuesday

Strength -

Power Clean, Technique to Load

Conditioning – Open 11.5

20 MIN AMRAP

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball 20/14

 

Most people work hard and spend their health trying to achieve wealth. Then they retire and spend their wealth trying to get back their health. -Kevin Gianni

Mobility WOD 304

http://gavanmurphy.com/chipotle-salmon-burgers-with-stone-fruit-salsa/

 


CFSR WOD 4.14.2014

_0006571

 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/


Follow

Get every new post delivered to your Inbox.

Join 69 other followers