20 minute AMRAP
5 pull ups
10 push ups
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” Albert Einstein quotes
RECIPE OF THE DAY: Bearnaise Sauce
Dan and Tim before Tough Mudder —
We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
|“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.”|
(American writer and editor 1890-1957)
PALEO LEAN OUT!!!! Wednesday 5/15 – Wednesday 6/12
Meet each Wednesday at 7:30 pm. Click the nutrition tab for more details.
Be healthy and look better naked for summer!
Register at CrossFit San Ramon by May 8.
Come and cheer on your fellow CrossFitters! Sat May 11, 9am-4pm in Martinez
Good luck!!!!! Krisztina, Carolina, Wade & Dan
We can enter another team if any more 40+ want to go!!
― Albert Einstein
“The person who knows how to laugh at himself will never cease to be amused.”
Don’t forget to do weird stuff sometimes
- 3 Second Pause
“It is my belief, you cannot deal with the most serious things in the world unless you understand the most amusing”
RECIPE OF THE DAY: Oven Roasted Escarole
3 x 5 of following:
Weighted pull ups
Handstand push up
On HSPU use most difficult progression you can do well
Box, kipping, strict, deficit, parallettes, rings
For Total Distance:
8 x 20 sec/10 sec rest
2 min rest
8 x 20 sec/10 sec rest
“May you live every day of your life.”
― Jonathan Swift
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
“One day your life will flash before your eyes. Make sure its worth watching.”
RECIPE OF THE DAY: Homemade Sriracha Sauce
― Woody Allen
In case you were only eating it…you do eat coconut oil, right?
“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
RECIPE OF THE DAY: Roasted Parsnip Hummus
WHAT DO YOU THINK?
*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
RECIPE OF THE DAY: Lemon Baked Salmon
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…)
“Bad weather always looks worse through a window.” Tom Lehrer
RECIPE OF THE DAY: Brussel Sprouts with Grapes
― Lemony Snicket, The Penultimate Peril
― T.S. Eliot
Guess 13.5 and win a free t-shirt*!! (details below)
3x400m Run for Pace
3 Rounds for time:
10 Overhead Squat 95/65
20 Step Ups
30 Sit Ups
What is 13.5?
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
“Never go to bed mad. Stay up and fight.”
― Phyllis Diller
3×3 @ 75%
*3 sec pause at the bottom of Squat
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.”
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!
3 rounds for time:
30 walking lunge
““Life is just one damned thing after another” Elbert Hubbard
RECIPE OF THE DAY: Baked Indian Talapia
OPEN WORKOUT 13.4
7 minute AMRAP
Rx’d =135/95 Master over 55 = 115/65
3 Clean and jerk
6 Clean and jerk
9 Clean and jerk
12 Clean and jerk
15 Clean and jerk
18 Clean and jerk
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
Let us know if you need to be judged before the weekend. We are doing the Sunday workout as our Easter celebration.
If you want to bring a bunny to BBQ …make sure it lays those colored eggs first!
“To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde
7 overhead squat (135/95)
7 toes to bar
“Thinking is easy, acting is difficult, and to put one’s thoughts into action is the most difficult thing in the world.” Johann Wolfgang von Goethe
RECIPE OF THE DAY: Seared Scallop Salad
― George Harrison
Karen, Lili, Maryam, Carolina, Shannon & Tearna.
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?
Clean and Jerk
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
RECIPE OF THE DAY: Grain Free Carob Chip Super Food Bars
How to Pass a Car in a Subaru
“I know that you believe you understand what you think I said, but I’m not sure you realize that what you heard is not what I meant.” Robert McCloskey
RECIPE OF THE DAY: Bacon Cookies?!