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Posts tagged “personal training

CFSR WOD 11.25.2014

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TUESDAY

Warm Up – 4 Rounds of Rowling

Mobility – Quads, Hamstrings & Shoulders

Skill – Rope Climbing

Conditioning -

5 min AMRAP

5 Plate Burpees 45/25

50 Ft Over head walking lunge 45/25

*3 minute rest*

5 Min AMRAP

10 Russian Kettle Bell Swings 53/35

10 Goblet Squats 53/35

Bonus Abs – Tabata Sit Ups

“A friend is someone who knows all about you and still loves you.”

primal-enchiladas/


CFSR WOD 11.19.2014

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WEDNESDAY

Mobility – Shoulder

Warm Up – 400 Meter Run, 100 Ft Bear Crawl

Strength/Skill – 3 Sets of Max Pull Ups (or 30 total, whichever is greater) Start strict then go to Kip if/when you need to

3×10 Pistols Each Leg – sub to lowest box possible

Conditioning – 8 min EMOM @ 75%

Snatch

Snatch Balance

Snatch

Snatch Balance

Bonus Abs- 3 sets: plank opposite arm, leg 30 Seconds each

#crossfit #snatch

mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com


CFSR WOD 11.09.2014

sept16 005

Gymnastics Clinic TODAY!  10:30 am!

SUNDAY

5 Minute Mobility Session

10 Min Cap

3 x 500 Meter Row 1 min rest between each round

*5 Minute Break*

10 Min EMOM

2 Curtis P Complexes (Clean, lunge, lunge, push press) @ 70% of Push Press 1 RM

*5 Minute Break*

10 Minutes Work on Max Double Unders

“There are seven days and someday isn’t one of them”

carrot-ginger-soup/


CFSR WOD 11.01.2014

sept16 108

SATURDAY

Welcome to Movember…Mobility Month!

Mobility – Shoulders & Hips

Strength – 6×3 Split Jerk  from the rack, increase weight each time

Conditioning – 12 Min AMRAP

12 Front Rack Lunges 95/65

6 Ring Rows

at 0, 4 and 8 minutes Run a 200 Meter

Bonus Abs – 50 Mermaids

“Eat clean. Train dirty.”

lemon-pepper-tilapia.html


CFSR WOD 10.31.2014

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HAPPY HALLOWEEN!

FRIDAY

By Popular Demand, here’s your Partner WOD!

Conditioning – in Teams of Two For Time

100 Double Unders

75 Wall Balls 20/14

50 Snatches 95/65

75 Double Unders

50 Wall Balls

25 Snatches

50 Double Unders

25 Wall Balls

15 Snatches

Accessory Work – 3 Rounds

50 Ft Death March (heavy)

50 Farmers Carry  – use same dumb bells from death march

“No matter how slow you go, you are still lapping everybody on the couch”

 

http://www.refinedchef.com/recipes/refined-chef-originals/grilled-turkey-burgers-with-sauteed-shishito-peppers.php


CFSR WOD 10.24.2014

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FRIDAY

Warm Up – Shoulder Mobility

Strength – 3×3 Shoulder Press 85% of 1RM Top Charts

Conditioning – 3 Rounds for Time

5 Shoulder Press 95/65

10 Push Press 95/65

15 Push Jerk 95/65

Bonus Abs – 40 Mermaids – 20 each side

I knew there was a rational eexplanation..

“Be happy for this moment. This moment is your life.”

http://holisticallyengineered.com/?b2w=http://lconeday.blogspot.com/2012/06/grilled-spiced-salmon-low-carb-and.html


CFSR WOD 10.20.2014

Get Signed up for the Holiday Paleo Survival Challenge. It

kicks off Thursday, October 30th, 6:30pm

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MONDAY

Warm Up – Partner Medicine Ball Drills

Strength –  10 Min EMOM @ 75% of 1RM

4 Back Squats

3 -0 – x – 0 (lower for 3 count, hold zero, up explosive, hold top for zero )

3–>4 Min AMRAPS – Score Burpees

20 Double Unders

20 Wall Balls 20/14

200 M Run

Max Burpees

2 Min Rest

Bonus Work – 25 Superman Hollow Rolls

“You are always stronger than you think you are”

Way to go on your first bar muscle up, Doug!!

http://www.janssushibar.com/sweet-potato-gnocchi-pork-ragu/


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