CFSR WOD 5.16.2013
–
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Maryanne Williamson
5,000 Steps a Day to Avoid Paying Higher Health Insurance Costs? When Money Talks, People Walk May 8, 2013 — It was a controversial move when a health insurer began requiring people who were obese to literally pay the price of not doing anything about their weight — but it worked, a new study finds. 
RECIPE OF THE DAY: Universal Tomato Sauce
CFSR WOD 5.3.2013
Friday 5-3-2013
“cherrypickers delight”
Run 5k
or
Row 5k
or
400 m walking lunge with dumbbells 35/20 (farmer carry)
choose wisely
“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.”
― A.A. Milne
CFSR WOD 3.29.2013
Josh, We wish you all the best in your endeavors! We look forward to seeing you on your return!
Friday 3/29/13
EMOM 7min
3 Curtis P complex (95/65)
(Curtis P complex = 1 clean +1 lunge R + 1 lunge L + 1 push press)
+
15 Minute AMRAP:
400m Run
15 Burpees
25 KB Swings (53#/35#)
“Scar tissue is stronger than regular tissue. Realize the strength, move on” Henry Rollins
New Study: Lowfat and Skim Milk Drinking Kids Are Fattest
RECIPE OF THE DAY: Zucchini Waffle Sandwich
CFSR WOD 3.27.2013
Maryam after open 13.3
Easter Sunday we will be doing Open Workout 13.4 Starting at 10:30 am and continuing until athletes are done and food is eaten! Meat and drinks provided, bringing food for potluck is encouraged!
Let us know if you will need to be judged on a different day.
Open 13.4 to be announced at 5pm today
Wednesday
“Do not pray for an easy life, pray for the strength to endure a difficult one” Bruce Lee
CFSR WOD 03.19.2013
This is the last thing you see before ending up on our Facebook page! Thanks Carolina
Tuesday 3-19-13
“One never notices what has been done;
one can only see what remains to be done.” Marie Curie
RECIPE OF THE DAY: Coconut Bacon Mussels over Spicy Spinach
CFSR WOD 3.16.2013
Matt
Open Workout 13.2 Tomorrow!! Sunday from 10:30 am – until we are done.
Followed by BBQ/potluck and St. Patrick’s Day Bash!!!
Saturday 3/16/2013
400 meter run
95 pound Overhead squat, 15 reps
“Justice and power must be brought together, so that whatever is just may be powerful, and whatever is powerful may be just.” Blaise Pascal
Strength training and anti aging
Food for Energy: How to Eat to Stay Awake and Alert
RECIPE OF THE DAY: Vegi packed Meatloaf
CFSR WOD 03.02.2013
Who do you think left this impression?
3/2/2013
All out 800m run for time
Rest 5min
All out 400m run for time
5 rounds for total reps of:
1 min. to complete
5 Power Cleans @ 155/105#
-with the remainder of the minute complete max#
Split Jerks @ 155/105#
1 min. Burpees
“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” Confucius
“We lost weight, but we gained so much more.”
RECIPE OF THE DAY: Camp Fire Roast Chicken
Seth Godin at Gel 2006 from Gel Conference on Vimeo.
CFSR WOD 02.23.2013
Grant and Wade
7:30 am Saturday class cancelled
Saturday 2/23/2013
Open 11.1 (the first WOD of the 2011 Open)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)
Endurance
3 x 1 mile TT flat
3 min rest
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.” Albert Pike
Biotech Industry Ups Propaganda Efforts with Undercover Ambassadors?
RECIPE OF THE DAY: Baba Ghanoush (Eggplant)
CFSR WOD 02.14.2013
7:30 pm beginner class is the 1st to try out our new 20/24/30 Jump boxes! Built by Tim’s dad. Thanks Dad!
Thursday 2-14-13
“I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.” Mother Teresa quotes
RECIPE OF THE DAY: Cranberry Chocolate Truffles
CFSR WOD 2.12.2013
Tuesday 2-12-13
8 Burpee Box jumps (24/20)
12 Air squats
“Above all, be true to yourself, and if you cannot put your heart in it, take yourself out of it.”
New Insight On Relationship Between Parents, Preschoolers and Obesity
While sugary drinks, lack of exercise and genetics contribute to a growing number of overweight American children, new research from Washington State University reveals how a mom’s eating habits and behavior at the dinner table can influence her preschooler’s obesity risk.
Recipe of the day: HOMEMADE PRIMAL NUTELLA
WHAT DOCTORS DON’T KNOW ABOUT THE DRUGS THEY PRESCRIBE
CFSR WOD 2.10.2013
Sunday 2-10-13
30 Box jump, 24 inch box
30 Wall ball shots
“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.” Ashley Smith
Hot dog-laden Pizza Hut monstrosity with tempura shrimp and mayonnaise sold in CHINA. Nice to see we are exporting some good old American Health Food – and adding on it.
How to Reduce Inflammation with Food (hint: it’s not by eating the pizza pictured above).
CFSR WOD 2.1.2013
Happy Birthday Joseph!
Friday 2.1.2013
“Happy Birthday Joseph”
For Time:
Run 800
+
5 rounds
5 pull up
10 push up
15 squat
+
Run 400 m
+
3 rounds
5 pull up
10 push up
15 squat
+
Run 200 m
+
2 rounds
5 pull up
10 push up
15 squat
+
Run 100 m
“You grow up the day you have your first real laugh — at yourself.” Ethel Barrymore
PALEO: A Lifestyle That Can Change Your Life
RECIPE OF THE DAY: Paleo Chicken Alfredo
PARKOUR Skiing
Real Skifi Episode 8 from Janne Korpela on Vimeo.
CFSR WOD 1.30.2013
Wednesday 1/30/2013
Take 20min to work on double unders and deficit HSPU
Then:
4 Rounds for time:
Run 200m
10 T2B
20 KB snatches (10R 10L)
10 Hand Release Push up
Run 200m
Rest 1:1
10 Burpee penalty for any round that is +/- 5 seconds off of your first round
“Dream as if you’ll live forever, live as if you’ll die today.” James Dean
You’ve probably seen it a few times like I have – but – this shit gets my blood pumping.
Oops, I meant this one 
CFSR WOD 1.27.2013
21 KB Swings 32/24kg
Run 400m
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.” Andrew Jackson
Harvard Study Explains Why People Regain Weight on the Atkins Diet
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RECIPE OF THE DAY: Bacon Guacamole Sammies
Robb Wolf on Paleo Diet Myths
CFSR WOD 1.19.2013
Michele gets deep into a squat clean.
Saturday 1-19-13
“Every human being is the author of his own health or disease.” Buddha
CSPI on New Coca-Cola Advertising Campaign & Obesity
“The soda industry is under siege, and for good reason. This new advertising campaign from Coca-Cola is just a damage control exercise, and not a meaningful contribution toward addressing obesity. What the industry is trying to do is forestall sensible policy approaches to reducing sugary drink consumption, including taxes, further exclusion from public facilities, and caps on serving sizes such as the measure proposed by Mayor Bloomberg.”
RECIPE OF THE DAY: Grain Free “Breakfast” Bars
The Perfect Human Diet
CFSR WOD 1.12.2013
― Steve Prefontaine
CFSR WOD 1.11.2013
15 Ring Dips
“Men are like steel. When they lose their temper, they lose their worth.”
― Chuck Norris
CFSR WOD 12.31.2012 NEW YEARS EVE!!
–NEW YEARS EVE–
Monday 12/13/2012
In teams of 4:
4 x 400 m relay
12 Rope Climbs
31 Kettlebell Swings 70/53
12 Wall Climbs
4 x 100 m pinch grip farmer carry 25/15
12 Wall Climbs
31 Kettlebell Swings
12 Team Push Up (All together)
4 x 100 Walking Lunge (all together)
+
2013 Reps combined total of Sit Ups & Jump Rope Rotations.
Coaches corner: 3 people working at all times
1 on the upper list
1 on sit ups
1 on Jump rope
1 is resting
For the team push up and walking lunge all 4 will work together.
Each rotation of the jump rope counts as a rep;
1 single under = 1 rep
1 double under = 2 reps
Three Person Team it gets ugly when they try six
“I am a member of the team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.”
― Mia Hamm
CFSR WOD 12.18.2012
Note: Gym will be closed for Open Gym 4:00 to 5:30 pm on Thursday 12/20 due to a corporate event.
Friday is the end of the world as you all know (My theory is that as soon as the planets all line up on the opposite side of the sun, all of the solar system’s gravity will be working against us. We will be pulled into the sun. We must obey gravity it is the law),
so we are cancelling the 7:30pm class Friday night and having a party… A few short challenge throwdowns might add to the revelry. So if you want to entertain the masses in a showdown, throw down the gauntlet before a friend or a foe. Let the crowd determine your fate! They decide which WOD!
End of the world movie(s) will be shown. If you plan to imbibe, also plan for a safe return. Or to hang out until the end of the world.
I do have a friend who has a plan to save the world and is accepting donations for the cause…
if she is successful….We will also be cancelling the 7:30 am class on Saturday. We may need to recover:)
Tuesday 12/18/2012
Part A
Clean and Jerk
1 rep @ 80% of max
EMOM (every minute on the minute) 10 minutes
Part B
3 rounds for time
20 Pull Ups
20 Thrusters
400 m Run
Endurance WOD 5:30pm only
60 meter sprint(flat)
EMOM (see above) 18 minutes
“Prediction is very difficult, especially about the future.”
― Niels Bohr
“It is known that there are an infinite number of worlds, simply because there is an infinite amount of space for them to be in. However, not every one of them is inhabited. Therefore, there must be a finite number of inhabited worlds. Any finite number divided by infinity is as near to nothing as makes no odds, so the average population of all the planets in the Universe can be said to be zero. From this it follows that the population of the whole Universe is also zero, and that any people you may meet from time to time are merely the products of a deranged imagination.”
― Douglas Adams, The Restaurant at the End of the Universe
I think he means we shouldn’t expect to find anyone out there if we are the survivors of the earth’s destruction. – so sad.
Dealing with the holiday food pressure
CFSR WOD 12.16.2012
Sunday 12/16/12
3 rounds:
Each round for time:
400 m run
+
500 m row
If time difference greater than +/- 6 seconds per round; 10 burpee penalty
“We have to dare to be ourselves, however frightening or strange that self may prove to be.”
― May Sarton
“Nothing, Everything, Anything, Something: If you have nothing, then you have everything, because you have the freedom to do anything, without the fear of losing something.”
― Jarod Kintz
served on
Never give up! ever…
-strict- Pull Ups and Dips -strict-
3 sets max reps
or
3 x max hold chin over bar + 1 x max hang time straight arm
3 x 20 jumping dips =1 x max support at top of dip
then…
“Death by 10 meters”
shuttle run 10 m 1st minute, 20 m 2nd minute … until failure.
Coaches Corner: If you are unable to do sets of 6 or more pull ups or dips switch to the static hold option No bands! unless needed for the static hold.
On death by 10 you must attempt next if you made the last. Do not bail on the most important minute, the one you give everything and still come up short!
Never, never, never quit.
Winston Churchill
Damn the torpedoes! Full speed ahead!
Admiral David G. Farragut
The courageous do not volunteer for failure, you beat it back by one more decision to keep going. Even after your fate is sealed and it seems there is no way left to win, you fight on. You are a warrior, you never quit. You are a warrior, failure is not an option. You are a warrior, this life is your battleground! – Tim
Eat more organ meats! Chopped liver recipe
Eat to Live!
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Saturday 10/21/2012
“Michael”
Run 800 meters
50 Back Extensions
50 Sit-ups
We will substitute good mornings 45/33 for back extensions as necessary to accommodate for class size
Socrates about eating…
Worthless people live only to eat and drink; people of worth eat and drink only to live. ”
Socrates
Excellence!
Darren finishing last set of KB Swings on “Eva”
Sunday 10/14/2012
“Isabel”
30 Snatches for time 135/95
Coaches corner: select a weight that will allow you to finish in 6 minutes or less.
Take a break
Then
5 x 400 m run for time with 2 minutes of rest between.
Or
skip both and run PRIMOS
“The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck
“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi
Spiced Pork and Butternut Squash with Sage
I should have found a better way to hold the leash!
Thursday 10/4/12
Front Squat
5@ 82.5, 5@ 87.5, 5@ 92.5
4 minute AMRAP
5 power snatch 75/53
10 overhead lunge 75/53
5 overhead squat 75/53
100 m sprint
3 minute break
3 minute AMRAP
5 thrusters 75/53
5 ab wheel 75/53
100m sprint
coaches corner: use barbell as ab wheel – rx’d is chest to floor, Lunge in place.
10 good reasons to refrain from the grain
Submitted by Michael Moore
The highest courage is to dare to be yourself in the face of adversity. Choosing right over wrong, ethic over convenience, and truth over popularity … these are choices that measure your life. Travel the path of integrity without looking back, for there is never a wrong time to do the right thing.
