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

Posts tagged “metcon

CFSR WOD 7.28.2014

paleochallengeend 018

MONDAY

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

http://nomnompaleo.com/post/89854861117/crazy-clown-eggs

Crazy Clown Eggs by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.26.2014

7.16.14 021

SATURDAY

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run

“Don’t Talk About it, Be About It!”

 

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more


CFSR WOD 7.21.2014

PALEO CHALLENGE IS TONIGHT – 6:30pm.  Are you ready to change your life?

lori

lori2

 

MONDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 3 Rounds for Time

5 Full Clean & Jerks 155/115

10 Deadlifts 155/115

10 Toes To Bar

Bonus Abs – Tabata Flutter Kicks

Motivational_fitness_quotes_3

Don’t Talk About it…BE ABOUT IT!

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


CFSR WOD 6.25.2014

6.24.2014 003Wednesday

Strength – Shoulder Press

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 5 Rounds for Time

12 Push Jerk 95/65

12 Front Rack Lunge 95/65

12 Bar Facing Burpees

 

http://www.realsimple.com/food-recipes/browse-all-recipes/ginger-chicken-cucumber-spinach-salad-10000000524289/index.html

 


CFSR WOD 6.12.2014

GREAT JOB ON FRAN, EVERYONE!

THURSDAY

Strength – 6×5 Weighted Pull Ups & Dips

Conditioning – 6 Rounds For Time

3 Cleans (Squat) 155/115

20 Lateral Jumps Over the Bar

“No one wakes up in the morning and says, ‘I want to gain 150 pounds and I will start right now!”
― Tricia Cunningham, The Reverse Diet
Mobility WOD 363

CFSR WOD 6.7.2014

Brett & Christina

SATURDAY

Strength – Rope Climb Progression

Conditioning – “Modified Michael”

3 Rounds For Time

800 Meter Run

50 V-Ups

50 Good Mornings 45/33

Mobility WOD 358

calamari-steaks-and-dandelion-greens.html[/embed]


CFSR WOD 5.31.2014

Great job, Angelo!

SATURDAY

Strength – Front Squat to Max

Conditioning – 3 x 4 Minutes (3 Minute Rest at end of each round)

10 Handstand Push Ups

20 Front Squats 135/95

Max Double Unders

Mobility WOD 351 – the 1 Joint Rule

grilled-pineapple-and-lobster-salad/[/embed]


CFSR WOD 5.30.2014

Chris C. doing MURPH with a 50# backpack!  GO CHRIS!

FRIDAY

Speed – 8 x 50 Meter Sprints

Conditioning – 21-15-9

Chest to Bar Pull Ups

Sumo Deadlift High Pulls 95/65

Bonus Abs – Tabata Hollow Rock

Mobility WOD 350

quick-fish-dish/[/embed]


CFSR WOD 5.29.2014

Bear Crawls and not just for bears!  Now get ready for Bear Complex….

Thursday

Strength – Clean & Jerk Technique to Load

Conditioning – Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times, a total of 5 Rounds

Power Clean

Front Squat

Push Press

Back Squat

Push-Press

*Increase load each time so round 5 is your heaviest load*

Mobility WOD 349

green-eggs-for-breakfast[/embed]


CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!

Sunday

Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345

caveman-cuisine-epic-pig-and-plantains.html

 


CFSR WOD 5.23.2014

may14 008Friday

Strength – 8×3 Weighted Pull Ups & Dips

Conditioning – 4 Rounds For Time

20 Wall Balls 20/14

20 Kettle Bell Swings 53/35

200 Meter Run

2 Min Break

Mobility WOD 343

 

smoked-salmon-eggs-benedict/


CFSR WOD 5.21.2014

may14 006

MEMORIAL DAY – 1  WOD   9:30AM   “MURPH”

Wednesday

Warm Up – 10 Minute Foam Roll & Lacrosse Ball Work

Speed – 4 x 400 Meter Run 2 Minute Rest

Conditioning – 12 Min AMRAP

8 Front Rack Lunges 115/75

8  Hang Power Cleans 115/75

8 Ring Dips

Bonus Abs – Tabata Obliques

 

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams

Mobility WOD 340

http://theroguecookie.com/2011/04/crock-pot-carnitas/


CFSR WOD 5.18.2014

may14 005

Sunday

Strength – Snatch

Technique to Load

Conditioning – 7 Min AMRAP

4 Power Snatch 95/65

4 Overhead Squat 95/65

4 Bar Facing Burpees

 “Health is merely the slowest way someone can die.” 

Mobility WOD 337

thai-curry-chicken

Thai Curry Chicken by Michelle Tam http://nomnompaleo.com

Sunday

 


CFSR WOD 5.17.2014

may14 004Saturday

Speed – 6 x 100M Sprint

“Nate”

20 Min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettle Bell Swings 70/53

“By cleansing your body on a regular basis and eliminating as many toxins as possible from your environment, your body can begin to heal itself, prevent disease, and become stronger and more resilient than you ever dreamed possible!”

 

Mobility WOD 336

asian-chicken-thighs

image

 


CFSR WOD 5.11.2014

HAPPY MOTHER’S DAY!

Sunday

Conditioning -

CINDY

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Bonus Abs – Tabata Kayakers 20/14

“All that I am or ever hope to be, I owe to my angel mother.” —Abraham Lincoln

Mobility WOD 330

paleo-shrimp-stuffed-mushrooms

image


CFSR WOD 5.8.2014

5.2.2014 002

Thursday

Strength – Deadlift

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

Conditioning -

17 Min AMRAP

10 Thrusters 95/65

10 Toes to Bar

30 Double Unders

“Our bodies are our gardens – our wills are our gardeners.”  ~William Shakespeare

Mobility WOD 327

http://nomnompaleo.com/post/3397688384/curried-beef-broccoli-slaw-mushroom-frittata


CFSR WOD 5.4.2014

3152014 008

 Sunday

Warm Up – Rowling

Conditioning -

800 Meter Run

4 Rounds

8 Ring Rows

10 Full Cleans 115/75

15 Push Ups

800 Meter Run

 

 “Health and cheerfulness naturally beget each other.”  ~Joseph Addison

Mobility WOD 323

http://www.theclothesmakethegirl.com/2011/11/07/lebanese-onion-parsley-salad/

 


CFSR WOD 5.2.2014

pics thru 2192014 023

Friday

Skill Work – Handstands

Strength – Front Squat 4×9 @70% (use top chart)

Conditioning – For Time in Teams of 2

Partner Carry 200M

Wheelbarrow 100 Feet

10 Rounds of Cindy

5 Pull Ups – Low Push Up Hold

10 Push Ups – Chin over Bar

15 Squats – Wall Sit

Wheelbarrow 100 Feet

Partner Carry 200 Meters

“The secret of getting ahead is getting started.” – Agatha Christie

Mobility WOD 321 – Programming for Mobility

paleo-cajun-stew


CFSR WOD 4.28.2014

lori 001

Elliot and Lori working hard at making Lori look even shorter….

Monday

Warm Up – 3 Rounds

200 M Run

10 Good Mornings 45/33

10 Squats

10 Shoulder Press 45/33

Strength – Deadlifts

5-5-5 at Max Weight for each set

Conditioning – 3 Rounds For Time

8 Kettle Bell Snatches 53/35

16 Jumping Squats 45/33

24 Push Press 45/33

“There Are No Limits”

Mobility WOD 317

baked-bison-bacon-burgers - say that 3 times fast!!

 

 

 


CFSR WOD 4.27.2014

4-22-2014 007

POSE RUNNING CLINIC IS TODAY!

 

Sunday – Funday?  YES!!

Conditioning – “Lazy Leigh”

100 Lunges
90 Pushups
80 Situps
70 Squats
60 Double Unders
50 KB swings (53/35)
40 Burpees
30 Box jumps
20 Pullups
10 Thrusters (135/95)

“Strength does not come from physical capacity.  It comes from an indomitable will” – Mahatma Gandhi

Mobility WOD 316 – Tricky Elbow Fixes

http://gavanmurphy.com/herb-grilled-pork-chops/


CFSR WOD 4.24.2014

POSE Running Clinic is this Sunday!  Have you signed up yet?

4-22-2014 003

Thursday

Strength – Clean & Jerk 15 Minutes Technique to load

7 Min EMOM –  1 Full Clean, 1 Hang Clean, 2 Jerks @ 65% of Max

Conditioning – 8 Rounds  for total reps G2OH -

90 Seconds Work, 45 Seconds Rest

4 Handstand Push Ups

6 Burpees

Max Reps Ground to Overhead at 65% of Clean & Jerk Max

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Mobility WOD 313

mmmmm-moroccan-meatballs.html


CFSR WOD 4.22.2014

4.16.2014 008

Tuesday

Strength – Back Squat

5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%

Conditioning – 12 Min AMRAP

20 Dumbbell Snatch 55/35

15 Toes To Bar

10 Hand Release Push Ups

“The will to win means nothing if you haven’t the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner

 Mobility WOD 311

http://freerange-human.com/recipes/broiled-lobster-tails-in-herb-butter/


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/


Follow

Get every new post delivered to your Inbox.

Join 69 other followers