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Posts tagged “metcon

CFSR WOD 4.16.2014

ZomboDroid31032014111438

 

Wednesday

Warm Up – Death Marches & Dynamic Bands

Strength -

Thrusters –  5@40%, 5@50%, 3@60%

5@75%, 3@85%,  Max @95%

Conditioning – For Time

15-12-9-6-3

Thrusters 95/65

Burpee over the Bar

 

Perfection is impossible. However striving for perfection is not. Do the best you can under the conditions that exist. That is what counts. ~John Wooden

Mobility WOD  305


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/


CFSR WOD 4.11.2014

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Friday

Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning -

 Tabata

Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20

Burpee

Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300

http://nomnompaleo.com/post/8211963635/braised-chicken-with-artichokes-and-pearl-onions-v-2

 


CFSR WOD 4.4.2014

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Friday

Skill – Work for Double Under PR

Conditioning -

3 Rounds for Time

10 Front Squats 95/65

12 Kettle Bell Swings 70/53

10 Burpees over the Bar

12 Alternating Dumbell Snatch 55/35

10 Toes to Bar

We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 294

http://www.marksdailyapple.com/lobster-grapefruit-and-avocado-salad-with-creamy-citrus-dressing/#axzz2xa53T4v8

 


CFSR WOD 4.3.2014

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Thursday

Strength – Front Squat

5@40%, 5@ 50%, 3 @ 60%, 5@ 65%, 5@ 75% Max @ 85%

Conditioning -

Fight Gone Bad  - 5 Rounds For Total Reps – 30/30 Format

30 Seconds Wall Balls 20/14    - 30 Seconds Rest

30 Seconds Sumo Deadlift High Pulls 75/55   – 30 Seconds Rest

30 Seconds Box Jumps 24/20  - 30 Seconds Rest

30 Seconds Push Press 75/55  - 30 Seconds Rest

30 Seconds Row  for Calories  - 30 Seconds Rest

Everybody gets so much information all day long that they lose their common sense. ~Gertrude Stein

Mobility WOD 293

Paleo Chicken Tenders that the entire family can love :)

http://livinpaleocuisine.com/2012/07/30/chicken-tenders-with-aioli/

 

 


CFSR WOD 3.28.2014

various xfit 2013 102

2 more days until the 14.5 Open Party!  Who’s Ready?

HAVE YOU SIGNED UP FOR THE ESKABO DAAN  SELF DEFENSE WORKSHOPS YET?  

April 2nd 8:30pm and April 5 1:00pm.  Sign up on the EVENTS page or see Lori or Tim and we’ll reserve you a spot. ONLY 20 spots per class!

Friday

Strength - Dead Lifts

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

Conditioning -

4 Rounds for Time

400 Meter Run

20 Wall Balls 20/14

2 Minute Rest

The key to life is healthy boundaries. ~Linda Esposito

Mobility WOD 286

http://nomnompaleo.com/post/61326007449/stupid-easy-paleos-kickin-bbq-shredded-chicken

Stupid Easy Paleo's Kickin' BBQ Shredded Chicken http://nomnompaleo.com


CFSR WOD 3.27.2014

Have you signed up for the 14.5 Open Party this Sunday?

various xfit 2013 093

Thursday

Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -

Cindy

20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson

 

Mobility WOD  291

balsamic-glazed-pork-loin-chops-with-jamaican-callaloo/

Balsamic Glazed Pork Loin Chops with Jamaican Callaloo


CFSR WOD 3.26.2014

 The Final Open Party is this Sunday!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  Sign up on the bulletin board.  Can’t wait to see you there!

 

end of jan 2014 to feb 3 048

Wednesday

Warm Up – 2 Rounds:

250 M row,  10 Push Ups, 10 Air Squats, 10 Good Mornings

Strength – Back Squat

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

5 Rounds for Time

 50 ft Overhead Walking Lunge - 45/25

10 Plate Burpee 45/25

30 Double Unders

Arguing with a fool proves there are two. ~Doris M. Smith

Mobility WOD 285

Slow Cooker Chicken paleo-eats-6-2-11


CFSR WOD 3.25.2014

pics thru 2192014 019Tuesday

Warm  Up -

Tabata Weighted Sit Ups 25# Plate/15# plate

Skill –  10 x 50 Meter Sprints – Walk Back

Conditioning -

12 Min AMRAP (as many rounds as possible)

10 Kettle Bell Swings 53/35

10 Wall Balls 20/14

10 Overhead Squat 95/65

1 Rope Climb

Sometimes in life you meet people that inspire you, sometimes in life you meet people you want to inspire…

Mobility WOD 284

http://nomnompaleo.com/post/1356598429/worlds-best-braised-green-cabbage

image


CFSR WOD 3.24.2014

3212014 002Monday

Warm Up – Burgner Warm Up

Strength – Snatch Technique to Load

Conditioning -

4 Rounds for Reps

1 Minute work each exercise

Row for Calories

Alternating Dumbell Snatch 35/25

Push Ups

Goblet Squat 35/26

Ring Row

1 Minute Rest

Health is a relationship between you and your body  ~Terri Guillemets

Mobility WOD 283

http://nomnompaleo.com/post/1483081109/green-eggs-for-breakfast


CFSR WOD 3.23.2014

POSE CLINIC IS TODAY

10:30-1:30 Adults  1:30-2:30 Youth

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Sunday

Strength -

Shoulder Press  5@ 40%, 5@50%, 3@60%,  5@65%,  5@75%, Max @ 85%

Conditioning-

10-9-8-7-6-5-4-3-2-1

Kettle Bell Swings 70/53

Box Jumps 30/24

You miss 100% of the shots you don’t take. ~Wayne Gretzky

Mobility WOD 282

http://nomnompaleo.com/post/5242279411/slow-cooker-lemongrass-and-coconut-chicken-drumsticks


CFSR WOD 3.22.2014

3152014 003

Saturday

Warm Up -

800 Meter Run 3 Minute Rest 800 Meter Run

Conditioning-

4 Rounds Each for Reps

30 Seconds of work,

30 Seconds of rest between exercises:

Push Ups

Jumping Lunge

Wall Ball

Burpee

Ground to Overhead 135/95

All courses of action are risky, so prudence is not in avoiding danger, but calculating risk and acting decisively. ~Niccolo Machiavelli, The Prince

Mobility WOD 281

One of my personal favorites–Paleo Walnut Prawns…YUM!

http://nomnompaleo.com/post/36597876295/paleo-eats-11-25-12


CFSR WOD 3.18.2014

Might we suggest a Party Aid for the day after St. Patrick’s Day?  Best $3.00 you’ll spend today!

pose and misc 006Patrick A doing his St. Patrick’s Day 20 Burpee Penalty :)  If your name is NOT PATRICK, you get a 25 burpee penalty today….

Tuesday

Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans 75% of Max

Conditioning-

15 Minute AMRAP

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb

Even if you are on the right track, you will get run over if you just sit there. ~Will Rogers

Mobility WOD 277 – Get Real About Hydration…

Paleo Comfort Meals:

http://nomnompaleo.com/post/62028051471/quick-easy-paleo-comfort-foods-the-recipe-for-meat

Cooking From Quick & Easy Paleo Comfort Foods (and The Recipe For Meat Loaf Muffins) by Michelle Tam http://nomnompaleo.com


CFSR WOD 3.15.2014

3052014 015

CrossFit Kids Staying Strong!

Saturday

Warm Up:

Partner Ab work with Medicine Ball

Conditioning:

“Eva” – Team

5 Rounds for Time

800 Meter Run

30 Kettle Bell Swings 70/53

30 Pull Ups

or     Solo   “Half Eva”

5 Rounds for Time

400 Meter Run

15 Kettle Bell Swings 70/53

15 Pull Ups

Nobody can go back and start a new beginning, but anyone can start today and make a new ending. ~Unknown

Mobility WOD 274 The Standing Athlete

asian-almond-chicken-salad#more


CFSR WOD 3.14.2014

3052014 025

Joseph S. loves bar facing burpees!

Friday

Skill: 3x Max Handstand Hold  - or- Handstand Walk

Conditioning:

Team Workout – 3 Rounds for Time

40 Push Ups while partner Planks

40 Wall Balls while partner Ski Tucks

40 Sit Ups while partner L-Sits

40 Kettle Bell Swings while partner Supermans

Trust that still, small voice that says, “This might work and I’ll try it.” ~Diane Marie Child

Mobility WOD 273 Tennis Elbow

Don’t feel like cooking? This one is fast and easy!

quick-ground-pork-stir-fry-for-when-i-dont-wanna-cook


CFSR WOD 3.13.2014

3052014 009

Thursday

Warm Up:  Speed Ladder Drills

Strength:  Back Squat 5×7 @ 70% of Max Load

Conditioning:

7 Min AMRAP

Burpees with a 6 inch jump

Never give in. Never give in. Never give in. ~Winston Churchill

 

Mobility WOD 272 – Hamstring Stiffness

fish-for-breakfast


CFSR WOD 3.11.2014

3052014 010

Jason R. working the 30″ box jumps

Tuesday

Warm Up:

CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe
Sit-up
Back-extension
Pull-up
Dip

Strength:

Front Squat 5@40%, 5@50%, 3@60%, 2@70%, 2@85%, 1@95% or PR

Conditioning:

6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35

 To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting. ~e.e. Cummings

Mobility WOD 270

http://nomnompaleo.com/post/74180911762/cracklin-chicken

Cracklin' Chicken by Michelle Tam http://nomnompaleo.com


CFSR WOD 3.10.2014

3052014 026

Well, that was rough!

Monday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique to Load

Conditioning:

Olympic Total:

Snatch, Clean & Jerk

Full Squat caught with lockout, Best Good Lift For Each

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor, catch the trade winds in your sails. Explore. Dream. Discover. ~Mark Twain

Mobility WOD 269

green-sliders-spinach-mushroom-and-beef-mini


CFSR WOD 3.9.2014

TODAY is the Margarita and Mobility event for the CrossFit Open 14.2.  Come in, workout, cheer CFSR athletes on and have a paleo friendly margarita.  Good times!

Make sure you wear your Sunday best for HSPUs!

Sunday

Open 14.2 – Good Times!

0:00-3:00

10 Overhead Squats 95/65

10 Chest To Bar Pull Ups

1o Overhead Squats

10 Chest to Bar Pull Ups

3:00-6:00

12 Overhead Squats

12 Chest To Bar Pull Ups

12 Overhead Squats

12 Chest To Bar Pull Ups

6:00-9:00

14 Overhead Squats

14 Chest To Bar Pull Ups

14 Overhead Squats

14 Chest To Bar Pull Ups

9:00-12:00 16 reps, 12:00-15:00 18, reps, etc.

People will forget what you said, people will forget what you did, but people will never forget how you made them feel. ~Maya Angelou

Mobility WOD 260 – 10 Minute SQUAT TEST!

NorCal Paleo Margarita

http://ultimatepaleoguide.com/norcal-margarita-recipe/

NorCal Margarita


CFSR WOD 3.8.2014

Please note – there will be a private event today from 2:00pm-4:00pm at CFSR.  Open Gym will end promptly at 2:00pm.  Thank you!

332014 002

It’s time to lift…

Saturday

Strength:

Deadlifts –  5 @ 40% 5 @ 50%  5 @ 60%

Conditioning:

3 Rounds For Time:

30 Double Unders

25 Sit Ups

20 Shoulder to Overhead 95/65

15 Toes to bar

10  Sumo Deadlift High Pull 95/65

The groundwork of all happiness is health. ~Leigh Hunt

Mobility WOD 259

http://nomnompaleo.com/post/7758908372/roasted-rosemary-almonds

Roasted Rosemary Almonds by Michelle Tam http://nomnompaleo.com


CFSR WOD 3.7.2014

332014 003

CFSR 7:30pm Beginner Class lookin good!

Friday

Strength:

Split Jerk Technique to Load – from the rack

Conditioning:

For Time

20 Back Squat 165/115

20 Air Squat

10 Front Squat 165/115

30 Air Squat

5 Overhead Squat 165/115

40 Air Squat

A man too busy to take care of his health is like a mechanic too busy to take care of his tools. ~Spanish Proverb

Mobility WOD 258

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image


CFSR WOD 3.5.2014

PR board 3.4.14

PR Board!  It’s been wiped clean, we’re ready for some new ones!  Go Get ‘Em!

Wednesday

Strength:

5 Rounds of 3 Each

Weighted Pull Ups

Weighted Dips

Conditioning:

9 Minute AMRAP

12 Bar Facing Burpees

8 Push Jerk 115/75

8 Kettle Bell Swings 70/53

It is better to be a lion for a day than a sheep all your life. ~Elizabeth Kenny

Mobility WOD 256

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

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


CFSR WOD 3.3.2014

january 27 2014 004

Monday

Warm up:

Dynamic Bands

Strength:

Back Squat:

5@40%, 5@50%, 3@60%

5@65% 5@75% max@85

Conditioning:

8 minute AMRAP

8 Barbell Lunge front rack 115/75

8 Chest to bar Pull ups

8 Push ups

Health is a large word.  It embraces not the body only, but the mind and spirit as well;…and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~ James H. West

Mobility WOD 254

http://www.elanaspantry.com/asparagus-basil-salad/


CFSR WOD 3.1.2014

2212014 013

Bodies in motion

Saturday

Warm Up:

3 rounds

5 thrusters

10 sit ups

5 good mornings

Skill/Strength to max load:

Push Press

Conditioning:

5 rounds for time:

5 Handstand Push Up

5Thrusters 115/75

5 Knees to Elbows

5 Deadlift 225/155

5 Burpees

5 kettlebell swings

5 Pull Ups

Crossfit #fitfluential

Mobility WOD 253 Part 2

http://shecookshecleans.net/2012/02/11/grilled-chicken-wings-mole/


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