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Posts tagged “gymnastics

CFSR WOD 3.27.2013

Denise congratulates Maryam on open 13.3

Maryam after open 13.3

Easter Sunday we will be doing  Open Workout 13.4 Starting at 10:30 am and continuing until athletes are done and food is eaten!  Meat and drinks provided, bringing food for potluck is encouraged! 

Let us know if you will need to be judged on a different day.

Open 13.4 to be announced at 5pm today 


For Time:
800m Row
(Rest as long as needed)
 800m Run
*If you are choosing the (Row/Row or Run/Run option) attempt to set a PR pace, rest as needed then attempt to match or beat that PR Pace
3 x 10 GHD Sit Up
3 x 10 Ring Dips

“Do not pray for an easy life, pray for the strength to endure a difficult one” Bruce Lee

veggie egg scramble


CrossFit Games Update Show

CFSR WOD 03.21.2013

Lili Open 13.2

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.


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 2.26.2013



Tuesday 2-26
 Part A
5×5 Weighted Pull ups
5xMax Effort Dead Hang Hold
5xMax Effort L sit
Part B
12-9-6-3 reps
for time:

Power snatch, 95/65

http://games.crossfit.com/ Sign up!!!!!!

“Do one thing every day that scares you.” 
― Eleanor Roosevelt

Tuscan Chicken Soup


CFSR WOD 2.1.2013

Happy Birthday Joseph!

Happy Birthday Joseph!

Friday 2.1.2013

“Happy Birthday Joseph”

For Time:

Run 800


5 rounds 

5 pull up

10 push up

15 squat


Run 400 m


3 rounds

5 pull up

10 push up

15 squat


Run 200 m


2 rounds

5 pull up

10 push up

15 squat


Run 100 m

               “You grow up the day you have your first real laugh — at yourself.” Ethel Barrymore
PALEO: A Lifestyle That Can Change Your Life

RECIPE OF THE DAY: Paleo Chicken Alfredo


Real Skifi Episode 8 from Janne Korpela on Vimeo.

CFSR WOD 1.31.2013


Thursday 1/31/2013

Accessory Strength

3 set 10 each

GHD Sit Ups

Back Extension


10 Minute AMRAP

Front Squat 115/ 75

Burpee Pull Up

2 of each, 4 ,6, 8, 10, 12….

Improve your burpee pull up with this trick


6 x 400 m

400 m active recovery

Don’t count the days, make the days count. ” 
― Muhammed Ali

Meat Crust Quiche – by PaleOMG


Well go ahead and ride the bike, just skip the Red Bull!

Vitamin C 

CFSR WOD1.28.2013


Monday 1/28/2013

Spend 15-20 min working on kipping pull ups and toes to bar.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

“Whatever you think you can do or believe you can do, begin it. Action has magic, grace and power in it.” Johann Wolfgang Goethe

Hunter, Gather, Love: The Quinoa in Your Backyard

crab benedict1

RECIPE OF THE DAY: Crab Cakes Eggs Benedict


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 

Monday 12/24/2012


1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)


CFSR WOD 12.14.12

Josh and Jay in team wod

Josh and Jay in team wod

Friday 12/14/12


21-15-9 repetitions of:

Power Clean 135/95

Ring Dips

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” 
― Martin Luther King Jr.

7 Foods You Don’t Need to Buy Organic

Healthy Sauces, Dressings and Toppings

Oh yeah, that’s nasty!

Even those who don't like kale loved Sarah's kale salad!

Even those who don’t like kale loved Sarah’s kale salad!

Tuesday 10/9/2012

15 minutes

Snatch technique with progressive loading up to technical break.

Prioritize quality of movement over increased load.

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 135/95

Post time to comments.

This is the way the girls do it!

Nasty ass honey badger

Paleo Pastelón (Sweet Plantain Lasagna)

Thank you Izumi, may I have another!

Wednesday 10/3/12

Shoulder Press

5@ 82.5,  5@ 87.5,  5@ 92.5

Tabata This

Total of lowest scores for tabata intervals on each exercise






1 minute break between exercises

 Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.  The score is the total of the scores from the five stations.

Izumi Tabata and interval training

Stress and Food Reward

Common Rowing Errors, be uncommon!

POSE Clinic today!! 10-11:30am

Phantom Box Jumper

Who is the phantom box jumper?

Saturday   9/29/12

For Time:
25 dead lifts (men’s rx 155/women’s rx 105)
400m run
10 strict pull ups
10 clean & jerks (rx weight same as dead lifts)
800m run
10 strict pull ups
10 clean & jerks
10 strict pulls
800m run
10 clean & jerks
10 strict pull ups
400m run
25 dead lifts

SinCity Crossfit created their own hero WOD for a their best friend and Navy Seal, Shane Patton, who was one of the four that died in the helicopter in the same mission that killed “Murph” and “Michael”.

If you want to know more about the mission read this book 


What do you do at night?

Junk Food Quiz

Clean Part 2

Grandmas gone wild

Warning. Beware of watch dog.......

Thursday 8/11/11
Weighted Ring dip
Against a 10 min clock:
Run 800m
Wallball shot
Pushup w/hand release
Max reps parallette handstand pushups

The benefits of exercise after cancer

Soy doesnt stop bone loss or ease menopause

I know what Im getting for Grandma next Christmas


Chuck Norris never hides, he only seeks





9:30 and 10:30 class only on the 4th!!!!

You know your getting serious when you have to put in a mouthpiece

Saturday 6/2/11
4 rounds for time:
10 L pullups
15 Pushups
15 Chest to bar pullups
15 Pushups
20 Pullups
15 Pushups

Physical fitness: Who cares?

What superfood can boost the immune system?

Cool video

Check out Miras first muscle up caught on film. Good work !!!

For the 4th of July there will be no early morning evening or onramp classes. We will be running only the 9:30 and 10:30 classes. Open gym will be from 11:30-1. Have a great holiday weekend, stay paleo!!


10 Ways to be a better crossfitter

Guess who and win a prize. Heres a hint, shes pretty good around a kitchen

Wednesday 5/25/11
for time:
30 Handstand pushups
Power Snatch (75/95)
Pushup w/ hand release
30 Pistols

10 Ways to be a better crossfitter

3 things to limit or exclude from your diet

Why do we pay agriculture subsidies

First time I have seen a swim workout posted on crossfit.com. Hint for the games maybe? Excited to do this one

Whats your excuse?

Shana throwin around 90lbs, no big deal. Oh also after week 4 the only CFSR team member in the top 100 in norcal!!!

Thursday 4/21/11
Weighted ring dip
Thruster (95/65)
Bar facing burpee

Fructose and cancer

Basic knife skills

This dude is LEGIT!

Forging elite rapping

2 weeks left of thise crossfit open thing. Team CFSR has sme ground to make up if we want to make it in the top 30 so lets hit these last 2 hard. As usual let me know when you will be doing the WOD

You may have seen the poster up at the gym but Ill post it on the site anyways. Lets get a team together to take on the tough mudder this year. We missed out on the one last year but we have plenty of time until the next one. Its not until September 17th but you can still sign up early. A couple of people have already said they want in so let me know. It looks tough….





Please try not to kick holes in the wall

Sarah is so fast she can even pass a guy that runs a 6:56 mile!!!

Thursday 4/7/11
 For time:
Handstand pushup 10-9-8-7-6-5-4-3-2-1
Wall climb 2-2-2-2-2-2-2-2-2-2
Wall ball 2-4-6-8-10-12-14-16-18-20

Coaches corner: The order goes: 10 HSPU 2 Wall climbs 2 WB 9HSPU 2 Wall climb 4 WB……….1 HSPU 2 Wallclimb 20 Wallball

This dude must have a lot of time on his hands. Looks like im sitting pretty. An ideal crossfit weight for men

Packaged foods raises levels of bisphenol A

The life of a double under. Which stage are you at?

In the words of the great Michael Scott… dont be an idiot! Especially on pullup bars

For all those competing check out this video of 2 different ways to attack the Open WOD#3


What you put in your mouth is up to you

When trying to link multiple toes to bar together its best to imagine leaninig back and performing a v-up to the bar

Friday 2/18/11

5 rounds:
Max reps supine ring pulls
Max reps ring pushups
as many rounds possible in 7 minutes:
15 Jumping chest to bar pullups
15 Barbell pushpress (45/33)

Coaches corner: A ring pull end when the rings touch your armpits. As ring pushup ends when rings touch your armpits

The dark site of recent egg headlines

Great post. I dont care what you eat

Get motivated

Just a heads up. I will not be teaching class this saturday, but Travis will be there to take care of you guys. Jerry, Jay 19, and I will be competing in the courage games in San Mateo. If for some reason you find yourself in that direction come on out and cheer us on in the rain and cold…


Happy singles awareness day

Grassfed goodness. When I put picture of food it means I forgot the camera at the gym

Monday 2/14/11

Run 800m
21 Power Snatch (95/65)
21 Toes to bar
Run 800m
15 Power snatch (95/65)
15 Toes to bar
Run 800
9 Power snatch (95/65)
9 Toes to bar

Primal shopping list

Sleep, serotonin, and suicide

Good advice

Vibrams make it to the tube


refresh refresh refresh

All thats missing is the newspaper…..

Wednesday 12/15/10
5 rounds for time:
10 Overhead squats (115/80)
15 Toes to bar
20 Kb swings (53/35)

Study says beauty sleep is not a myth


Never gets old

Christmas class schedule will be announced soon. Expect not to have class next Saturday


Are you ready for a fight?

Ians face shows how “fun” running with a weight plate is


“Fight gone bad championship edition”
5 rounds for max reps of:
1 min max reps Wallball shot (20/14)
1 min max reps Sumodeadlift highpull (75/55)
1 min max reps Box jump (20″)
1 min max reps push press (75/55)
1 min max calorie row
1 min rest

Coaches corner: clock does not stop between exercises. Total # of reps is your score.

Finger length is a marker for risk of prostate cancer

Is my baby too fat? Parents put infants on diets

Sometimes a 90% fat diet is good for you.

Found by my sister the dancer, I dont look up ballet videos on my free time FYI.


Happy thanksgiving!!!

Dave and Sarah let us in on the secret to a happy marriage. Mobilizing each others shoulders.

Thursday 11/25/10

“Gobble wobble 2″

Coaches corner: Workout will be revealed at the gym. It will be a partner workout working in teams of 2.

New bacteria killing light can destroy super bugs with a flip of a switch

Many are blind to their true weight


9:30am class only on Thanksgiving.

Black Friday 9:30 10:30 and noon class only.

If you get here at 5:30am you will be standing in the cold running up the hill by yourself because I will be asleep :)

Have a HAPPY THANKSGIVING everyone. Take it easy on the carbs…..


More on Mcnastys

Wednesday 10/6/10

The return of the imfamous knee pads

As many rounds possible in 20 min:
5 Handstand pushups
7 Dumbell snatch right arm (55/35)
5 Ring Dips
7 Dumbell snatch left arm (55/35)

Dieters need a good nights sleep to fight fat

 This is where chicken nuggest come from.  Hopefully none of you guys eat that crap but check this out anyways. ITS A MUST SEE!!!!!

Not only are mcnuggets made of the nastyness in the picture they also make you go crazy.

 Dont forget that the Primos run is this Sunday dont forget to sign up and represent Crossfit SR and your local schools.


Chuck Norris does not like chalk fights!

Thursday 9/16/10

Yes he stil worksout. Taylor demonstrates a solid base for back squats by ditching the squishy running shoes and going with good old socks

As many rounds possible in 20 min of:
2 Rope Climbs 15′
20 Box jumps (24/20)
200m Run

Coaches corner: If you have long socks and you plan on climbing the rope wear them tomorrow!

Check out the graphic in this one. Dial in your carb count.

Ill eat whatever I want, its ok im just going to have surgery in a couple years. Weight loss surgeries in England jump tenfold.

Every piece of furniture in Chuck Norris’ house is a total. In case you didnt know.

I have noticed that there have been a lot more chalk fights lately. PLEASE try to keep the chalk in the buckets, meaning we dont all take our own block and put it next to our barbell/pullup bar. Its a pain in the you know what to clean up and it would make my life a lot easier. Watch out I might sick Chuck Norris on you.

Want to compete?

Friday 7/23/10

4 different phases of the rowing stroke. Which one looks best? Taylor gets style points for the chicken wing method of rowing

Overhead squat
As many rounds possible in 7 min of:
14 Pistols
Sprint 50 ft
21 kb swings (53/36)
Sprint 50 ft.

High intensity exercise and carb reduced energy restricted diet in obese individuals.

State of the art superior cushioning, motion controlled running shoes. Think again. The pronation control paradigm is starting to crumble.

Compare this video of the first crossfit games in 07 to the one I posted yesterday. A lot can change in just a couple years.

For all of you who are interested in competing in the sport of crossfit check this out and let me know if you are interested. I would like to get a team together and show norcal what Crossfit Sr can do. Teams of 4 people will compete against each other with at least 1 female, each team can have a roster of 6 people. Weekend warrior series.


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