CFSR WOD 2.16.13
2012 crossfFit Games
Saturday 2-16-13
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
CFSR WOD 2.2.2013
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
RECIPE OF THE DAY: Raw Butternut Squash Slaw
Moving Naturally – I can’t watch this video too much!
CFSR WOD 12.30.2012
Holiday Schedule
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Sunday 12/30/2012
Part A
Front Squat
3 x 5
Part B
for time:
7 rounds
15 Burpees
100 ft Bear Crawl
20 Kettlebell Swings 53/35
“Confidence is contagious. So is lack of confidence.”
― Vince Lombardi Jr.
Bring the Confidence! Bring your A game!
Sugar… New Research – it keeps getting worse.
CFSR WOD 12.28.2012
Friday 12/28/2012
Part A
Snatch Balance + additional Overhead Squat
10 x 1
Part B
COE
Ten rounds
- 95 pound Thruster, 10 reps
- 10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”
― Mark Twain
CFSR WOD 12.21.12
Friday 12/21/12
We make light of the “end of the world” at our party tonight at 7:30pm.
Let’s also remember this fallen hero who died saving her 1st graders.
Thank you Victoria for having guts and passion, for standing up and making a difference. You stopped the end of the world for some. We do this workout in your memory.
“Victoria”
5 rounds for time of:
10 Thrusters, 95/65
14 Box Jumps, 24/20
12 SDLHP, 95/65
12 Burpees
27 Kettlebell Swings, 53/35
“The only thing necessary for the triumph of evil is for good men to do nothing.”
― Edmund Burke - Victoria did something.
“Lest I keep my complacent way I must remember somewhere out there a person died for me today. As long as there must be war, I ask and I must answer was I worth dying for?”
― Eleanor Roosevelt - Victoria died for the children she knew were worth dying for, honoring their value, she also honored everyone who has ever put their life on the line for the American people. She was worth dying for.
End of the World Party TONIGHT (Friday) 7:30pm
There will be alcohol. Please plan for a safe return home.
There will be bbq and people will be bringing various food and drink to share. Decadent “food” and drinks as well as real food are acceptable. Some will be provided.
There will be an END of the WORLD MOVIE.
Possibly a trip to the Outpost .
Maybe an attempt at the Mesoamerican Ball Game
other games have been mentioned as well as possible throwdown challenge matches between friends.
Come on out and Join the fun!
CFSR WOD 12.20.2012
Kent – Focusing on the last few reps.
Thursday 12/20/2012
BRENTON
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010
Endurance WOD
4 x 800
2 min rest
Low Carb – Paleo, Evolution in the discussion with Robb Wolf
One of the things I like about Robb is that he is engaged in a path of learning and improvement. It is a constantly evolving process. He is not sold on his own opinions but rather in a search for the truth. He is not afraid to correct himself, a quality I find rare in people considered to be experts in their field.
Fear not, less than 2 days til the end of the world.
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”
― Mark Twain
Gravlax (Salmon recipe)
CFSR WOD 12.8.2012
This is JB, showing how to jump off of a truck. He inspired my fateful jump off of the same truck.
Saturday 12/8/2012
Snatch
3@65% 4 @ 70% 2 @ 75% 1 @ 80%
“Tommy Mac”
12 Burpees
12 Thruster 115/75
12 Burpees
12 Power snatch 115/75
12 Burpees
12 Push Jerk 115/75
12 Burpees
12 Hang Squat Clean 115/75
12 Burpees
12 Overhead Squat 115/75
Endurance WOD
Tempo run around the block 80%
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. ”
― Raymond Chandler
“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.”
― Eleanor Roosevelt
Pumpkin Spiced Paleo “Oatmeal” with Maple Cinnamon Apples
Some of you have asked if it is on video so here it is. Yeah, JB did it better, way better.
pullups are weak, lat pulldowns are better
Nik busts out an impressive pistol jump. Thats higher then most peoples regular box jump!
Saturday 9/10/11
“Forrest”
3 rounds for time:
20 L pullups
30 Toes 2 bar
40 burpees
Run 800m
Periodizaion, burnout, and balance
Dude, bro, dude
If you can see Chuck Norris, he can see you. If you cant see Chuck Norris, you may be only seconds away from death
A bowl full of diabetes!!!
When the 3 Wades combine they create super wade. They are supposed to look like a human W
Saturday 8/20/11
“Bradley”
10 rounds for time:
Run 100m
10 Pullups
Run 100m
10 Burpees
Rest 30 seconds
Reminder that Jay is subbing for me tomorrow morning due to the fact that Greg, Joe, and I will be competing in the Lalanne throwdown.
Great stuff please read. Cherry picking, ducking, and avoading WODs…..
The 9 foods the U.S. governement is paying you to eat
This is awesome. Great work!
For the cereal eaters. Quaker oats for breakfast, diabetes for lunch?
“Does anyone remember the product Wilford Brimley was the spokesperson for years ago? Right, Quaker Oats. Does anyone know what Wilford Brimley now promotes? Diabetes testing supplies.“
Occasionally Chuck Norris will call up the Power Rangers just to say hi.
Women and muscle = good
Be sure you reserve your spot for the 7:30am class. It gets really busy..................................................................................................................................................................
Saturday 7/22/11
“Moon”
7 rounds for time:
10 Dumbell split snatch R arm (40/30)
1 Rope climb
10 Dumbell split snatch L arm (40/30)
1 Rope climb
Coaches corner: Alternate legs during the split snatches
McDonalds plans super sized olympic resturants
Dropping elf criticism seems to help people drop pounds too
Compete as a team!
Pops gets introduced to the prowler for the first time. You could hear him from a mile away
Saturday 7/16/11
“Morrison”
for time:
50-40-30-20-10
Wallball (20/14)
Box Jump (24/20)
Kettlebell swing (53/35)
How to eat healthy on the road. Prepare ahead of time and dont be lazy
Give this a watch if you have an hour to kill
Crossfit Solano and Crossfit Moxie will be holding some team competitions coming up in Aug and Sept. You need 2 men and 2 women on each team to be able to compete. Some have already told me they want to do this but anyone thinking about it please contact me, it should be fun! We can send multiple teams so lets try to get a couple together and represent.
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
“Weaver”
4 rounds for time:
10 L pullups
15 Pushups
15 Chest to bar pullups
15 Pushups
20 Pullups
15 Pushups
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!!
Lady in red
Mario and Jay demonstrate what goes on at super awesome tough guy hour!
Saturday 6/18/11
“Small”
3 rounds for time:
Row 1000m
50 Burpees
50 Box jumps
Run 800m
coaches corner: 1 and 2 round options will be used
House moves to bar genetically modified salmon
House clears budget bill with cuts to food safety
Elite canoeing! No clever comments are needed for this video, it speaks for itself…..
Sitting + smoking = death
World record for most high 5s ever given in one day
Saturday 6/11/11
“Tyler”
5 rounds for time:
7 muscle ups
21 Sumodeadlift high pulls (95/65)
7 reasons to eat more saturated fat
Sitting vs. smoking. If you do both at the same time you should basically just kill yourself
Insert name of any “energy bar”
More greatness from Ron Swanson
Memorial day Murph
Brian does an unusal way of doing 70lb. KB swings
Monday 5/30/11
“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
Coaches corner: Break up pullups pushups and squats in any way you see fit. 20X 5 pullups 10 pushups 15 squats is a good one. If you feel frisky wear a 20# vest. The runs will be up the hill
NO 5:30 6:30AM CLASS TOMORROW. REGULAR CLASSES FROM 9:30 ON. hAVE A GOOD MEMORIAL DAY!
Just a heads up that I will not be at the gym this upcoming Friday and Saturday because of the Nor Cal regionals, but there will be someone here to teach class
The regionals have begun/ memorial day schedule
- Brady 13 gets help on box jumps from his crazy hair
Saturday 5/28/11
“Helton”
3 rounds for time:
Run 800m
30 Burpees
30 Dumbell squat cleans (55/35)
Coaches corner: If we run into a backup on dumbbells then we will use bars for the squat cleans
With no labeling few realize they are eating genetically modified foods
Preview of the fun that will be had at the norcal regionals next Friday!
The plan as of right now if that there will be no early AM classes on memorial day. I gathered that no one was wanting to come in that early. We will run a normal class schedule from the 9:30am class on.
Super Sharks fans and new additions to the 10:30 crew, Julie Meghan and Kelsey, show off their dance moves to some Miley Cyrus during Friday snack time….
Big Mac’s a Big mac, but they call it Le Big Mac
- 2/3 of team awesome, Nicole and Kari, demonstrate proper rehydration techniques after every wod
Saturday 5/21/11
“Wilmot”
6 rounds for time:
50 Air squats
25 Ring dips
Health experts attack Mcdonalds.This adds to the theory that if you eat enough preservitives then you will live forever, Wisconson man his Big Mac milestone
One runners suffering is another inspiration
Regional WODs announce for anyone who is interested
Hard to hear but great stuff as usual from the mobility guru. Only cool coaches use bow and arrow analogies
Dont be this guy!
Chicks are bad ass
Morgan meets Angie for the first time
Saturday 5/14/11
“Coe”
10 rounds for time:
10 Thrusters (96/65)
10 Ring Pushups
The big picture of obesity in America
For the ladies
Bring me all the bacon and eggs you have
- Ali gets the eye of the tiger when he does KB swings
Saturday 5/7/11
“Bull”
2 rounds for time:
200 Double unders
50 Overhead squats (135/95)
50 Pullups
Run 1 mile
Coaches corner: Scaled options are available
Top 10 food trends showing lasting effect influence on weak economy
The illusion of nutrient dense foods
18 underrated blogs you should be reading
Vegan and bacon do not belong in the same sentence or paragraph
Equally awesome
Navy SEAL honored with warship bearing his name. Lt. Michael Murphy “Murph”
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
That kettlebells no joke
- Can you tell where Scott did his burpees???
Saturday 4/23/11
“Hammer”
5 rounds each for time:
5 Power clean (135/95)
10 Front squat (135/95)
5 Push Jerk (135/95)
20 Pullups
Rest 90 seconds between rounds
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.
Look up gullible in the dictionary. There you are
- Immediately after Joe was taken to the ER
Saturday 4/2/11
“Ledesma”
As many rounds possible in 20 min:
5 Parallette handstand pushups
10 Toes through rings
15 Medecine ball cleans (20/14)
Coaches corner: If you cannot perform handstand pushups on the parallettes try using less assistance then you usually do for HSPUs or hand on bumper plates with your head toucing the floor.
Is healthy fast food for real?
Debate raging over concentrated animal feeding operations
The first part of this video look looks and sounds very fimiliar
For those of you who did not know today was April fools day and cherry picked the WOD, I know who you are! The WOD was not really 500 burpees for time. It was
5 rounds:
400m run
21-18-15-12-9 Pushpress (115/75)
9-12-15-18-21 Burpees
Sarah told me today that she needs someone for a project for school next semester. She needs to give someone nutritional counseling, but it needs to be someone who really wants it and will stick it out the whole time. Please let me know if you are interested.
Week 1 over?……
- There is only 1 Psil Fisher…
Monday 3/28/11
As many rounds possible in 20 min:
1 Rope climb
10 Ring pushups
100m farmers carry (90/50)
Coaches corner: We will be using 2 bumper plates for the farmers carry
How western diets are making the world sick
Legal spat over Campbell soup still simmering
Now that week 1, or the 2 week week1, WOD is over its time for the rest if were lucky. I think we may continue with running heats at 10am on Saturdays and 1 on Sundays.
Tomorrow at 12:30 Ill be taking on the new hero WOD. If you looking for a challenge then stop by
“Abbate”
Run 1 mile
21 Clean and jerk 155
Run 800
21 Clean and jerk 155
Run 1 mile
