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Posts tagged “hero wod

CFSR WOD 5.26.2014 Memorial Day

9:30 AM CLASS ONLY!

Navy SEAL Lt. Michael P. Murphy

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

“MURPH”

1 Hill Mile

100 Pull Ups

200 Push Ups

300 Air Squats

1 Hill Mile

Coach’s Tip:

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups 
15 squats

What is a Hero WOD?

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort!

Mobility WOD 346

smoked-baby-back-ribs-with-blackberry-bbq-sauce/


CFSR WOD 2.13.2014

January 28 and 29 2014 016

Sarah Pate in motion!

Thursday

Warm Up – Foam Roll & Stretching

Strength – Back Squat 5@ 40% 5@50%  3@60% 5@75% 3@85%  Max Reps @ 95%

WOD – 3 Rounds for Time – (short Michael)

400M run

30  V Ups

30 Good Mornings

–OR you can Challenge the Board with Michael

3 RFT

Run 800 M

50 Back Extensions

50 GHD  Sit Ups

 Focus on eating meat and veggies and let the magic happen. ~Matt McCarry, Paleo Parents

Mobility WOD 237 Heel Cord LOVE

Paleo Challenge Day 25 – almost there!  Lunch Time

Avocado is awesome!  This looks pretty amazing, do tell me how you liked it!  Make up a lot of the chicken and utilize the leftovers.   Tip:  short on time, just dice up those bell peppers and leave well enough alone!

http://www.multiplydelicious.com/thefood/2011/08/chicken-salad-with-roasted-bell-pepper-in-avocado-cups/


CFSR WOD 11.11.2013

Happy Veteran’s day!

No changes to class schedule.

Hidalgo

 Run, 2 mi

Rest 2 mins

20 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

20 Overhead Walking Lunge With Plates, 45/35 lbs

20 Box Jumps, 24/20 in

20 Squat Cleans, 135/95 lbs

Rest 2 mins

Run, 2 miles

Note: the average time of 1055 people completing  this workout is around 51 minutes… we will warm up quickly and get started.

Don’t be late!

Darren Hidalgo
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

“I consider conversations with people to be mind exercises, but I don’t want to pull a muscle, so I stretch a lot. That’s why I’m constantly either rolling my eyes or yawning.” 
― Jarod Kintz, It Occurred to Me
Mobility WOD 148

CFSR WOD 07.06.2013

4th of July at CFSR

4th of July at CFSR

Saturday 7-6-13

Jack 

Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings 53/35

10 Box Jumps, 24/20 in

“For every minute you are angry you lose sixty seconds of happiness.” 
― Ralph Waldo Emerson

Mobility WOD 27

Cauliflower Paella

Caluiflower Paella Recipe Cauliflower Paella


CFSR WOD 05.27.2013

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Monday, for Memorial day, we will be having classes at 9:30 & 10:30 followed by open gym until 1pm.

MURPHMichael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.First posted 18 August 2005
  • Monday 5-27-13
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
  • Today we will use the flat mile :-)

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.” Bernard Edmonds

USDA Says More Review Needed for New Monsanto, Dow GMO Crops

RECIPE OF THE DAY: Pork Watermelon Tacos


CFSR WOD 2.16.13

2012 crossfFit  Games

2012 crossfFit Games

Saturday 2-16-13

“Sean”
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Endurance 
5k Time Trial
“The art of progress is to preserve order amid change and to preserve change amid order.”
Annie Thorisdottor and Kristen Clever head to head HSPU and 80 lb medicine balls.
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CFSR WOD 2.2.2013

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Saturday 2/2/2013

“49er Fever”

49 Box jump, 24/20 inch box
49 Jumping pull-ups
49 Kettlebell swings, 35/26
Walking Lunge, 49 steps
49 Knees to elbows
49 Push press, 45/33
49 Back extensions
49 Wall ball shots, 20/14 pound ball
49 Burpees
49 Double unders

Endurance

No coaching on the endurance WOD today you are on your own Nik can point you in the right direction

2 x  Hill mile

3 minute break between

“Watch your thoughts, for they become words.

Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

First Your Smile, Then the Rest of You – Energy/Sports Drinks

SquashSlaw

RECIPE OF THE DAY: Raw Butternut Squash Slaw

Moving Naturally – I can’t watch this video too much!


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