We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
Monday 5-6-13
Congratulations for everyone for making it through the last 4 week strength cycle! I know those pause Front Squats were a struggle more then a handful of people and those 5×5 Heavy Back Squats were no walk in the park either.
But it is finally testing week, I want everyone to come in focus and motivated for a week of PRs, Good Luck!!
All PRs must be written up on the PR board before you record your score for the Daily WOD.
-Nik
Monday
Front Squat
Establish 1 Rep Max
+
12min AMRAP
20 Sit-ups
20 Burpees
20 Walking Lunges
“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
Christopher Morley was born on May 5, 1890
(American writer and editor 1890-1957)
“Life is an opportunity, benefit from it.
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
In case you were only eating it…you do eat coconut oil, right?
Monday 4-22-13
Front Sqaut
3×3 @ 75% (+20)
*3 Second Pause at bottom
+
AMRAP 15min
10 Wall Balls
10 Ring Push Ups
10 Jumping Lunges
10 Double Unders
“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” Tom Bodett
During this skill of the week we will take time during each class to learn correct posture (i.e Foot Placements, hand grips ect..) and proper breathing during lifts.
Monday
Front Squat
3×3 @ 75% (+10lbs)
So if your Front Squat 1rm is 100. You Squat 85lbs(75+10)
+
“Nasty Girls”
3 Rounds For time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
A few of you may remember Max from back in 2008-2009 here he is front squatting 572lbs!
“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes
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
Hey everyone, Congratulations on completing the Crossfit open! A huge accomplishment regardless of what your final score reflects. I am very proud of everyone’s individual achievements and perseverance through each weekly workout. As well as the gym as a whole coming together to support one another, it was awesome to see. Congratulations to everyone who dug down deep inside of themselves to pull out new PR’s. Each one of you guys made my open experience great! I have walked away from this 2013 open with a new perspective of CFSR. It is my pleasure to work with a gym that is so full of potential and desire, and all we need now is some of the fine tuning that will lead us to future gains and success.
-Nik
*Skill of the week for 4-7 to 4-14
*Muscle Ups*
—————–
Front Squat
3×3 @ 75%
*3 second pauses at bottom
+
AMRAP 15min
100 Mountain Climbers (L+R=2)
5 Power Cleans
2 Rope Climbs
——————–
Get ready for the push up challenge!!!
We will start next week on Monday 4/15 (pay your push up tax)
Day 1 … 1 max set of push ups
Day 2…add one push up to your Day 1 total
Day 3…add 2 push ups to your Day 1 total
…until
Day 100…add 100 push ups to your Day 1 total
-
If you miss a day you will do it on the next day.
The goal is to finish in the fewest number of days as possible.
At the end we will retest the 1 set maximum.
If push ups are included in the WOD it will count towards that day.
“Sometimes things become possible if we want them bad enough.”
― T.S. Eliot
Sunday we are doing Open 13.4 starting at 10:30 until all competitors are finished.
Stay for the BBQ / potluck after.
Still having trouble hammering out the push ups? It’s time to end that problem! 100 day push up challenge starting after the Open 13.5 workout closes… stay tuned!
Saturday 3/30/2013
Front Squat
1-1-1-1-1-1-1
—
3 rounds for time:
30 walking lunge
20 grasshopper
10 divebomber
““Life is just one damned thing after another” Elbert Hubbard
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
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
“It’s being here now that’s important. There’s no past and there’s no future. Time is a very misleading thing. All there is ever, is the now. We can gain experience from the past, but we can’t relive it; and we can hope for the future, but we don’t know if there is one.”
― George Harrison
Thank you!! To everyone who came out to compete in or cheer for the Open workout 13.2 Sunday. I love hanging out with all of you!
Well, that that was an easy one! Riiight!! Bodies writhing on the floor in pain. Breathing like guppies pulled from the water…Keep up the good work my friends! Now we wait for Wednesday’s announcement of workout 13.3! What kind of fun will be in store for us next?
Monday 3/18/2013
Clean and Jerk
3-3-2-2-1-1-1
–
2 rounds for time:
800 m run
30 pull ups
30 hand release push ups
“I have about concluded that wealth is a state of mind, and that anyone can acquire a wealthy state of mind by thinking rich thoughts.” Andrew Young
Masters Madness Competition in Martinez
May 11Th 9am -4pm
Paleo Lean Out!!
Starts Wednesday May 15 at 7:30pm BE HERE!!!
Sign up at Gym before May 8th.
$25 for 5 sessions!!!!!
$150 Optional (healthy) supplement package to increase fat loss may be split between 2 people.
RECIPE OF THE DAY: Bearnaise Sauce
“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
Carolina with 2 x CrossFit Games Champion Rich Froning
