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

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 

Wednesday 

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

scramble2_1000

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.

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 2.26.2013

Maryam

Maryam

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
Burpee

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

PARKOUR Skiing

Real Skifi Episode 8 from Janne Korpela on Vimeo.


CFSR WOD 1.31.2013

Mandeep

Thursday 1/31/2013

Accessory Strength

3 set 10 each

GHD Sit Ups

Back Extension

Then…

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

Endurance

6 x 400 m

400 m active recovery

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

Meat Crust Quiche – by PaleOMG

DON’T TRY THIS!!!!

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

Vitamin C 


CFSR WOD1.28.2013

Krisztina

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


CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012

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

 “12 DAYS OF CHRISTMAS”

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)

PALEO CHRISTMAS DINNER


Follow

Get every new post delivered to your Inbox.

Join 82 other followers