CFSR WOD 5.21.2013
Thruster (45/33)
Double Under
Burpee
KB Swing
10 m Shuttle Run
1 min at each station, continuous clock, 1 min rest after each round.
“The truth will set you free. But not until it is finished with you.”
― David Foster Wallace, Infinite Jest
Bee Deaths Create Crisis for Crops
REICPE OF THE DAY: Dijon Crusted Pork Butt Roast
CFSR WOD 05.17.2013
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“Obstacles are things a person sees when he takes his eyes off his goal.” E. Joseph Cossman quotes Are Doctors Diagnosing Too Many Kids with ADHD? 
RECIPE OF THE DAY: French Nicoise Salad
CFSR WOD 5.16.2013
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“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Maryanne Williamson
5,000 Steps a Day to Avoid Paying Higher Health Insurance Costs? When Money Talks, People Walk May 8, 2013 — It was a controversial move when a health insurer began requiring people who were obese to literally pay the price of not doing anything about their weight — but it worked, a new study finds. 
RECIPE OF THE DAY: Universal Tomato Sauce
CFSR WOD 5.15.2013
“The true delight is in the finding out rather than in the knowing.” Isaac Asimov
Fighting Stealth Science One Objective Study at a Time
RECIPE OF THE DAY: Paleo Sesame Hamburger Buns
CFSR WOD 5.14.2013
Wall-ball, 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20″ box
Push-press, 75/55
Row (Calories)
“A man’s errors are his portals of discovery.” James Joyce quotes
How Would You Like Your Assistant — Human or Robotic?
RECIPE OF THE DAY: Crispy Sweet Potato Fries
CFSR WOD 5.13.2013
“We have learned the answers, all the answers:/ It is the question that we do not know.” Archibald MacLeish
“Crying Can Help Relieve Stress, But for Optimal Health You Need Better Stress-Relieving Tools”
RECIPE OF THE DAY: Chicken Mexican Soup
CFSR WOD 5.10.2013
Saturday is Masters Madness show up and cheer on these 2
plus Dan and Krisztina
““To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.” Ralph Waldo Emerson
Childhood Obesity Starts at Home
RECIPE OF THE DAY: Maple Pork Stew
CFSR WOD 5.8.2013
Wednesday 5-8-13
The Dark Side of the China Study Story Supporting Vegetarianism…
CFSR WOD 5.5.2013
Karen 11-1-12
Karen in open 13.4 3-31-13 Dedication to performance and paleo pays off. Dropped 35lbs and placed 12th in the Crossfit Open for the nor-cal region in her age group.
You can do it too!!! Find your passion for performance and nutrition!!!
Sunday 5-5-13
Clean & Jerk technique
Then a repeat of the Workout
WORKOUT 13.4
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
“Do one thing every day that scares you.”
― Eleanor Roosevelt
grilled thai spiced pineapple short ribs
http://media.crossfit.com/games/video/HD/Games_Open13-4_WorkoutStandards_Bv4Dx3O9v_HD.mov
CFSR WOD 4.30.2013
Tuesday 4-30-13
“The person who knows how to laugh at himself will never cease to be amused.”
Shirley MacLaine
Sausage and Butternut Squash Frittata
Don’t forget to do weird stuff sometimes 
CFSR WOD 4.25.2013
Life is beauty, admire it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it.”
― Mother Teresa
CFSR WOD 04.24.2013
Wednesday
“One day your life will flash before your eyes. Make sure its worth watching.”
The Twelve Rules of Safe and Effective Weight Loss
RECIPE OF THE DAY: Homemade Sriracha Sauce
CFSR WOD 4.23.2013
Tuesday
― Woody Allen
CFSR WOD 04.14.2012
The open 13.5 a show of support.
Tuesday 4/14/2012
“Don’t be afraid of the space between your dreams and reality. If you can dream it, you can make it so.”
5 Amazing Benefits of Drinking Lemon Water
RECIPE OF THE DAY: Coco-Mac Carrot Muffins
CFSR WOD 04.15.2013
*Skill Of the Week*
“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes
Don’t Eat This Fish. There Might Be Viruses Inside
RECIPE OF THE DAY: Lemon Baked Salmon
CFSR WOD 04.13.2013
Jeff
Saturday 4-13-13
“Nicole”
20 minutes for as many pull ups as possible
400 m run
Max pull ups
Every time you let go of the bar run 400 m
“Simply put, you believe that things or people make you unhappy, but this is not accurate. You make yourself unhappy.” Wayne Dyer
Intermittent Fasting: Does it work?
RECIPE OF THE DAY: Asparagus with Salmon and Garlic Dill Sauce
CFSR WOD 04.11.2013
Muscle up week. Two 1st Muscle ups on Wednesday!!
Jeff’s 1st Muscle Up!!!
Matt’s second Muscle Up!!! (shortly after his first)
Thursday 4-10 (more…)
CFSR WOD 04.10.2013
Lili – chest to bar pull ups on 13.5
Wednesday 4-9
“Bad weather always looks worse through a window.” Tom Lehrer
11 Ways to Eat for More Energy
RECIPE OF THE DAY: Brussel Sprouts with Grapes
CFSR WOD 4.8.2013
Sampling Krisztina’s Tuna with homemade wasabi mayonaise…Yum!
Denise with a big kip on the way to her first chest to bar pull up! Congrats!
Monday 4-7
― T.S. Eliot
CFSR WOD 04.06.2013
You have to move fast to dribble the 115 lb. stone
OPEN Workout 13.5 and Party Coming Sunday 10:30 am Be There!!!!
Thank you Sun Tropics Coconut Juice for sponsoring our event!!
Saturday 4/6/2013
4 x 5 Pendlay Rows
alternate with
4 x 5 Weighted Push Up
—–
12 Minute AMRAP
6 Burpee Box Overs
50 ft Overhead Walking Lunge 45/25
100 ft Bear Crawl
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.” John Burroughs
Eating Fish Associated With Lower Risk of Dying Among Older Adults: Risk of Dying from Heart Disease Significantly Lowered Apr. 1, 2013 — Older adults who have higher blood levels of omega-3 fatty acids — found in fatty fish and seafood — may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, according to a new study from Harvard School of Public Health (HSPH) and the University of Washington. Researchers found that older adults who had the highest blood levels of the fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
RECIPE OF THE DAY: Primal Mac & Cheese
04.05.2013
This Sunday it’s not just a BBQ after the WOD 13.5 It’s a PARTY!!!!
Friday 4.5.2013
“IsaGraceful Run”
Run 800
15 snatch 135/95
Run 800
15 clean and jerk 135/95
Run 800
—
“Hope never abandons you; you abandon it” George Weinberg
Nothing Fishy About It: Fish Oil Can Boost the Immune System
RECIPE OF THE DAY: Sweet Potato Hummus
CFSR WOD 04.03.2013
Guess 13.5 and win a free t-shirt*!! (details below)
Wednesday 4/3/2013
3x400m Run for Pace
3 Rounds for time:
10 Overhead Squat 95/65
20 Step Ups
30 Sit Ups
—
What is 13.5?
http://games.crossfit.com/video/dave-castro-gives-insight-135
Sounds like something easy enough that you can make it really awful
Maybe air squats max reps in say 15 minutes?
No, I hope not! We would have to rent wheelchairs in advance!
Watch the video, think about the fact that Castro was a Navy SEAL, & post your best guess to comments before the announcement 4/3 at 5pm.
If you get it right (exercises and time domain) you will Win a Free t-shirt*!!!
*In the unlikely event that many people get it right the first 5 correct answers win the t shirts.
“If you cannot find peace within yourself, you will never find it anywhere else.” Marvin Gaye
RECIPE OF THE DAY: Kabocha Squash Biscuits
CFSR WOD 4.1.2013
After 13.4 the swords and shields came out and many died in glorious battle!!
“Never go to bed mad. Stay up and fight.”
― Phyllis Diller
Christian shoulders the 150# stone
Monday 4/1/2013
4/1
Back Squat
3×3 @ 75%
*3 sec pause at the bottom of Squat
+
AMRAP 20min
30 Double Under
10 Hand Release Push Up
2 Rope Climbs
Great Job On OPEN 13.4 Everyone!!!!!
“I thought I’d lie on the floor and writhe in pain for a while,” he grunted, “It relaxes me.”
― Cassandra Clare, City of Ashes
CFSR WOD 03.31.2013
Happy Easter Sunday!
3/31/2013
5 rounds
200 m DB or KB farmers carry 55/35
12 hang power clean 115/75
15 sit ups
…at 10:30 it is back to the OPEN
WORKOUT 13.4
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Life ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!” Rocky Balboa
RECIPE OF THE DAY: Asian Beef Strips with Carrot Puree
