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Posts tagged “personal training

CFSR WOD 4.18.2014

EASTER SUNDAY

1 WOD 8:00am  Eggstravaganza Circuit!

4.16.2014 001

Friday

Conditioning – 5 Rounds for Time – 40 Minute Time Cap – Time does not include rest period

“Barbara”

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 Minute Rest

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

Mobility WOD 307

http://www.janssushibar.com/crab-cake-benedict/

 


CFSR WOD 4.17.2014

Congratulations Karen Smith on making it to the CrossFit Masters Qualifier!

 Here’s what Karen wrote regarding her schedule, please come to CFSR and show your support:

Thursday after the announcement at 5:00 I will try one workout at about 5:15, Friday between 11:30-12, and then again at 5:00, Sat. approx. 11:15 maybe later too but hopefully not, Sun 10:30, Mon. 11:30 and maybe again if needed at 4:30. I hope this all works out, thanks for all the support it really means a great deal to me. – Karen

various xfit 2013 031

Thursday

Strength – Back Squat

5@40%, 5@50%, 3@60%, 5@75%, 3@ 85%, Max @95%

Conditioning – 3 Rounds for Time

800 Meter Run

15 Kettle Bell Swings 70/53

50 Double Unders

If you want to create health, wealth or have any other kind of success, you have to be a warrior. ~Unknown

 

Mobility WOD 306

http://cavemanmodernwoman.com/recipe-index/cod-roll-ups-with-yellow-pepper-prawns/

EASTER SUNDAY – 1 WOD 8am.  Eggstravaganza Circuit–

don’t miss it!


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 4.15.2014

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 Nice work, Tim!

Tuesday

Strength -

Power Clean, Technique to Load

Conditioning – Open 11.5

20 MIN AMRAP

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball 20/14

 

Most people work hard and spend their health trying to achieve wealth. Then they retire and spend their wealth trying to get back their health. -Kevin Gianni

Mobility WOD 304

http://gavanmurphy.com/chipotle-salmon-burgers-with-stone-fruit-salsa/

 


CFSR WOD 4.14.2014

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 Stacey, you are AWESOME!

Monday

Strength – Snatch

Build to Load – 15 Minutes

10 Minute EMOM 1 Snatch, 2 Hang Snatch @65% of 1RM

Conditioning -

7 Min AMRAP

7 Push Ups

7 Ring Rows

 

We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons…

Mobility WOD 303

http://crankingkitchen.wordpress.com/2011/03/02/paleo-moroccan-roasted-chicken-with-dates/

 


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 4.10.2014

IMAG1832

 

Thursday

Strength – Snatch

5@ 40%,  5@50% , 3@60%,  3@70%,  3@80%,  Max Rep @ 90%

Conditioning -

5 Rounds for Time

2 Manmakers 55/35

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute

My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles

Mobility WOD 299

http://www.radiancenutrition.com/2011/05/20/north-africian-spiced-ribs/


CFSR WOD 4.8.2014

IMAG1810

 

Tuesday

Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning -

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/


CFSR WOD 4.7.2014

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 Monday

Strength – Weighted Pull Ups & Dips 5×7

Or – Muscle Ups

Conditioning – 10 Min AMRAP

30 Seconds Shuttle Run 5 M

30 Seconds 1 Squat every 5 seconds

Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain

Mobility WOD 296

So much more than a Disney Movie…

/ratatouille/


CFSR WOD 4.5.2014

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Saturday

Strength – Shoulder Press

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

Conditioning -

“The Chief”

3 min AMRAP – 5 Cycles

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Min Rest

If you are going to have a treat, enjoy every freakin’ bite. Look at it when you eat it. Eat slowly. Don’t unconsciously shovel it into your mouth. And don’t consider it “falling off the wagon.” ~Tara Grant

Mobility WOD 295 Part 1

Chinese food cravings?  Keep it PALEO!

http://www.primalpalate.com/paleo-blog/chicken-and-vegetable-lo-mein/


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 4.2.2014

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Wednesday

Strength – Clean & Jerk – Technique to Load

Conditioning -

12 Min AMRAP

10 Wall Balls 20/14

10 Pull Ups

10 Push Ups

10 Ground To Overhead 75/53

Doubts? Fears? Thinking my work will get ignored? Totally. Stopping me? Never. ~David Billings

Mobility WOD 290 Part 2

garlicky-roasted-shrimp-and-swiss-chard

shrimp and greens1


CFSR WOD 4.1.2014

_0005900Tuesday

Warm Up – Hill Mile

Conditioning  -

500 Burpees for time

APRIL FOOLS!

Strength -

CrossFit Total

Best of all Three:  Back Squat, Strict Press & Deadlift

Conditioning -

7 Min AMRAP

All exercises at 90% of max shoulder press:

5 Shoulder To Overhead

10 Back Squat

15 Deadlift

Those who are lifting the world upward and onward are those who encourage more than criticize. ~Elizabeth Harrison

Mobility WOD  290 Part 1- not such a mystery….here ya go!

tarragon-turkey-salad/

 


CFSR WOD 3.30.2014

various xfit 2013 096

The Final Open Party is TODAY!  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!  

Sunday

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 Ups
Dip

Conditioning-

PART 1: “The Break Up”

10min clock:
Min 1-
1 Push Press 115/75
1 Burpee
Min 2-
2 Push Presses 115/75
2 Burpees
Min 3 3 ea. ….Min 10 10 ea.
Rest 4 min
PART 2: “THE MAKEUP”
AMRAP 6min
5 Power Cleans 135/85
10 Pull-ups
100m Run

CFSR WOD 3.29.2014

January 28 and 29 2014 008

Saturday

Strength -

Strict Handstand Push Ups & Weighted Pull Ups

5×7 of each

Conditioning -

17 Min AMRAP

6 Kettle Bell Snatches each hand 53/35

9 Kettle Bell Swings each hand 53/35

12 Goblet Squats 53/35

Be not afraid of growing slowly, be afraid only of standing still. ~Chinese Proverb

Mobility WOD 289 Part 1

http://thehealthyfoodie.com/orange-infused-boneless-leg-of-lamb/

Orange Infused Leg of Lamb | by Sonia! The Healthy Foodie

 

 

 


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 3.23.2014

POSE CLINIC IS TODAY

10:30-1:30 Adults  1:30-2:30 Youth

3212014 003

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 3.17.2014

Happy St. Patrick’s Day!  Is that green beer Paleo?

If your name is Patrick you automatically get a 20 Burpee Pentalty today…

thru 2 11 2014 040

Andrea is happy that her name is not Patrick….

Monday

Strength- Overhead Squat Technique to Load

Conditioning -

Nancy

5 Rounds For Time

400 meter Run

15 Overhead Squats 95/65

For each petal on the shamrock
This brings a wish your way -
Good health, good luck, and happiness
For today and every day.

Mobility WOD 276

corned-beef-and-cabbage-with-parsnip-turnip-puree/

Corned Beef and Cabbage by Against All Grain


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