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Posts tagged “running

CFSR WOD 7.14.2014

TRIPLE P’s – POSE RUNNINC CLINIC – this Sunday 10:30-11:30am, POTLUCK this Sunday Noon – 2, Paleo Challenge Monday 6:30pm.  Get signed up today!

paleochallengeend 001HI, JUSTIN!


Strength  - Front Squat  (bottom chart)

5@ 40%





Max Reps @ 95%

Conditioning – 4 Rounds for Time

30 Grasshoppers

20 Wall Balls 20/14

400 Meter run with Medicine Ball

Bonus Abs – Tabata Kayaker

CrossFit Fails…

CFSR, you can always find us in the VIP section ;)




CFSR WOD 5.26.2014 Memorial Day


Navy SEAL Lt. Michael P. Murphy

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


1 Hill Mile

100 Pull Ups

200 Push Ups

300 Air Squats

1 Hill Mile

Coach’s Tip:


The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups 
15 squats

What is a Hero WOD?

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort!

Mobility WOD 346


CFSR WOD 5.13.2014

cincodemayo 012



Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332



CFSR WOD 5.11.2014



Conditioning -


20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Bonus Abs – Tabata Kayakers 20/14

“All that I am or ever hope to be, I owe to my angel mother.” —Abraham Lincoln

Mobility WOD 330



CFSR WOD 5.10.2014

5.2.2014 004


Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie


Double Unders

Sit Ups


“Health is not simply the absence of sickness.”  ~Hannah Green

Mobility WOD 329



CFSR WOD 5.4.2014

3152014 008


Warm Up – Rowling

Conditioning -

800 Meter Run

4 Rounds

8 Ring Rows

10 Full Cleans 115/75

15 Push Ups

800 Meter Run


 “Health and cheerfulness naturally beget each other.”  ~Joseph Addison

Mobility WOD 323



CFSR WOD 4.30.2014

Crossfit Games Tickets go on sale TODAY at 10am!

3052014 002


Conditioning- Max Out Each of the Following:

Strict Pull Ups

Strict Dips

Strict Push Ups

Toes To Bar

Handstand Push Ups

Unbroken Kettle Bell Swings 53/35

500 Meter Row

Muscle Up or Kipping Pull Ups

Weighted Plank 45/25

Hill Mile

*No more than 3 attempts per station*

Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them – Orison Sweet Marden

Mobility WOD 319



CFSR WOD 4.26.2014


4-22-2014 006

 POSE RUNNING CLINIC IS TOMORROW!  10:30am – 1:30pm Adults, 1:30pm-2:30pm Youth. See the POSE page for pricing and more details!


“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”

Warm Up – 2 Rounds

Run 200 Meters

10 Wall Balls

10 Burpees

Conditioning – 2 x 5 Min AMRAP (3 minute break)

5 Shoulder to Overhead 115/75

10 – 1 Arm Dumbbell Clean 5 Right 5 Left 55/35

15 Double Unders

Post Conditioning – 2 x 500 Meter Row – rest as needed


Mobility WOD 315 – The Great New Shoulder Fix



CFSR WOD 4.19.2014



Strength -Deadlifts

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

Conditioning -

6 Rounds For Time

200 Meter Run

100Ft Overhead walking lunge

1 Minute Break

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

Mobility WOD 308


CFSR WOD 4.18.2014


1 WOD 8:00am  Eggstravaganza Circuit!

4.16.2014 001


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


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



CFSR WOD 4.12.2014


 Good Luck Brett and Christina at your competition!!!  GET IT!!


Strength -

GHD Sit Ups  - 75 – up to 5 sets of 15

Back Extension – 75 – up to 5 set of 15

Double Unders while you’re waiting for a GHD Machine

Conditioning – For Time:

200 Meter Run

2 Curtis P Complexes 115/75

400 Meter Run

4 Curtis P Complexes

400 Meter Run

4 Curtis P Complexes

200 Meter Run

2 Curtis P Complexes

This is your choice and you can choose to make it happen if you really want it; it’s all up to you! ~Sarah Fragoso

Mobility WOD 301



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….


Strength- Overhead Squat Technique to Load

Conditioning -


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 by Against All Grain

CFSR WOD 3.15.2014

3052014 015

CrossFit Kids Staying Strong!


Warm Up:

Partner Ab work with Medicine Ball


“Eva” – Team

5 Rounds for Time

800 Meter Run

30 Kettle Bell Swings 70/53

30 Pull Ups

or     Solo   “Half Eva”

5 Rounds for Time

400 Meter Run

15 Kettle Bell Swings 70/53

15 Pull Ups

Nobody can go back and start a new beginning, but anyone can start today and make a new ending. ~Unknown

Mobility WOD 274 The Standing Athlete


CFSR WOD 3.11.2014

3052014 010

Jason R. working the 30″ box jumps


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


Front Squat 5@40%, 5@50%, 3@60%, 2@70%, 2@85%, 1@95% or PR


6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35

 To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting. ~e.e. Cummings

Mobility WOD 270


Cracklin' Chicken by Michelle Tam http://nomnompaleo.com

CFSR WOD 3.9.2014

TODAY is the Margarita and Mobility event for the CrossFit Open 14.2.  Come in, workout, cheer CFSR athletes on and have a paleo friendly margarita.  Good times!

Make sure you wear your Sunday best for HSPUs!


Open 14.2 – Good Times!


10 Overhead Squats 95/65

10 Chest To Bar Pull Ups

1o Overhead Squats

10 Chest to Bar Pull Ups


12 Overhead Squats

12 Chest To Bar Pull Ups

12 Overhead Squats

12 Chest To Bar Pull Ups


14 Overhead Squats

14 Chest To Bar Pull Ups

14 Overhead Squats

14 Chest To Bar Pull Ups

9:00-12:00 16 reps, 12:00-15:00 18, reps, etc.

People will forget what you said, people will forget what you did, but people will never forget how you made them feel. ~Maya Angelou

Mobility WOD 260 – 10 Minute SQUAT TEST!

NorCal Paleo Margarita


NorCal Margarita

CFSR WOD 2.18.2014

thru 2 11 2014 087


Congrats to our newest CFSR Paleo People! Welcome to the club! Here at CFSR we are excited about our growing Paleo community, 40+ members, and growing by the day! Keep up the great work everyone. Your health and athleticism are making gains daily! At the end of the day, what do we truly have if we don’t have our health? Remember, your coaches and CFSR teammates are here to support you every step of the way. Cheers to your health!

We will announce the challenge winners tomorrow, Wednesday.


Warm Up

4 rounds

100M Run

6 Wall Ball from Clean

Speed – 6x 200 M Sprint

WOD – 4 Rounds

15 Thrusters 95/65

15 KB Swings 53/35

Health is a large word. It embraces not the body only, but the mind and spirit as well; and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~James H. West

Mobility WOD 242

Paleo Challenge DAY 30–the Cookie Recipe you’ve all been waiting for…

Many of you have asked me for my chocolate chip cookie recipe. I’ve had to hold out on you until the end of the 30 day challenge, I didn’t want to add temptation to your first 30 days. That being said, it is important to remember that treats are just that–a treat for once in a while. That being said, these cookies are so delicious, it is hard to have just one. SO, if you plan to make them, plan to share a few with a friend so that you’re not sitting there eyeballing a dozen pieces of deliciousness. I base my recipe off of the Against All Grains Recipe and have modified it to my liking, (added in a few tips for you too). Tim thinks my “secret” is the love I put into my Paleo treats when baking ;) I do enjoy cooking and baking Paleo. There’s something magical about food that heals you from the inside out, and tastes amazing in the process. It has certainly changed my life! Eat Well, and Be Well ~ Lori


  • ¼ cup Coconut Oil – (I get the big container at Costco)
  • ¼ cup coconut palm sugar – (Trader Joes Organic)
  • 2 tablespoons honey (Trader Joes Raw, Organic Honey from India $4.99 a jar)
  • 1 large egg, room temperature (Trader Joes organic, free range eggs $4.49 a dozen)
  • 2 teaspoons vanilla ( I use the large bottle from Costco- Kirkland Pure Vanilla – make sure whatever you use is gluten free)
  • 1½ cups Almond Flour (Trader Joes $4.99 a bag)
  • 2 tablespoons coconut flour (I use bulk flour from Whole Foods)
  • ½ teaspoon baking soda
  • 3/4 teaspoon sea salt
  • 1/4 cup dark chocolate pieces (just chop up a dark chocolate bar – Trader Joes dark Chocolate Bar is awesome)
  • 1/4 cup Ghiradelli Cacao chips (as high a % as you can get them, nothing less than 60%)
  • ¼ cup Enjoy Life chocolate chips (They are actually cheaper at Whole Foods than Target- you can also get them on Amazon.com for around $4.50 a bag)


  1. Preheat oven to 350 degrees F.
  2. In a food processor, cream the coconut oil & egg – roughly 15 seconds
  3. Then add in coconut sugar, honey, and vanilla for about 15 seconds until smooth and fluffy – scrape down the sides.
  4. Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined, about 30 seconds. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Pulse once or twice more.
  5. Stir in the chocolate chips by hand.
  6. Place tablespoon sized “globs” of dough on a cookie sheet lined with parchment paper. DO NOT flatten!
  7. Bake for 10 minutes – look at the cookies, they need about another 30 seconds, right? Give them 30 more seconds then remove from oven. Let them sit for 5 minutes before placing on a cooling rack.
  8. It is most important that you eat a warm, gooey cookie ASAP :) ENJOY!

Here’s where I was before Paleo and then around Half way through my journey to now. Roughly 10 more #s to go. May 15, 2014 will mark 1 year Paleo for me. Thyroid is healed, asthma is gone, allergies are pretty much gone, aches and pains are gone, inflammation is gone, energy is through the roof, size 14 to a 6. In my humble opinion, Paleo and CrossFit are a winning combination for health and well-being. ~Lori

CFSR WOD 2.16.2014

2014-02-10 18.12.19

Dave B on the GHD


Warm Up – 3x

10 Good Mornings

10 Romanov Hip Exercises

Strength – Deadlifts  5@ 40% 5@50% 3@60%  5@75% 3@85% Max Reps @ 95%

WOD – 2 Miles for time

Visions and dreams are achieved through taking small steps, delaying gratification, and using strategic thinking. ~Unknown

Mobility WOD 240 – SQUAT TEST!

Paleo Challenge Day 28 – Rise and Shine with a healthy Breakfast

Inside out Scotch Eggs….anything with scotch sounds classy to me… ;)  This is a new one for me.  Looks pretty amazing!  Sounds like a nice Sunday experiment in the kitchen if you ask me!



CFSR WOD 2.7.2014

end of jan 2014 to feb 3 053

Nice Job Stellanie!


Warm Up – 3 Rounds – 8 Good Mornings, 8 Seated Dumbell Press, 8 Chair Dips

Strength – Deadlift  5@ 40% 5@50% 3@60% 3@70% 3@80% Max Rep @ 90%

WOD – 10 Min AMRAP 3 Muscle Ups, 5 HSPU, 20 Double Unders

Muscle Up Progression Tutorial

Mobility WOD 232

Paleo Challenge Day 19 – Snack Attack

Chunky Guacamole with Plantain Chips

You Need to get Inca Plantain Chips in the Green Bag.  I get them  from Whole Foods 3 bags for $5.00  or Windmill Farms $1.39 a bag. This brand doesn’t have canola oil or added crapola!   The plantain chips from Trader Joes uses Canola Oil :(

It’s true, once in a while I’m jealous of my friends out at a Swanky Taqueria munching on chips and guacamole!  Corn is a no-no, but once in a great while I treat myself to some plantain chips, and they are magnificent with fresh guacamole.  If I’m going to a party and need to bring a snack I’ll bring this and a veggie tray–that way I know there are a few things I can eat too.  So give yourself 5 minutes and try this recipe out!


Chunky Paleo Guacamole Recipe

Don’t Forget about the Dirty Dozen and the Clean dozen – This Article will prove valuable when you shop for produce!


CFSR WOD 1.30.2014

january 27 2014 005


Warm Up – 3 Rounds


5 Snatch 45/33

5 Ring Rows

Strength – Snatch (full) work to 3×3 @80% of 1RM

WOD – “Nancy”

5 Rounds

400M Run

15 OHS 95/65

“Tell me what you eat, and I will tell you who you are.” -Brillat-Savarin

Mobility WOD 224

Paleo Challenge Day 11 – What’s for dinner?

I love it when there’s a delicious and easy way to marinade meat then grill/broil/bake it quickly and savor each bite.  Were you once the person that loved meat and potatoes?  Then let’s try some mashed cauliflower with this one!  You can use some Ghee instead of butter, sprinkle a bit of sea salt on top and you’re set.  You don’t need a fancy recipe for mashed cauliflower.  Cut up a head of cauliflower, boil it for about 10 minutes, then blend up in a food processor–or mash by hand and use a hand blender to make it smooth and textured like potatoes.  Option for leftovers with this sirloin–lettuce wrap tacos ;)  2 meals with one hunk of meat…love it!


Carne Asada Sirloin

CFSR WOD 1.13.2014

Congratulations Team CFSR on a great finish at the

SacTown Throwdown!


Warm Up:
7min Amrap
200m Run
5 Burpees
Strength: Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds
Three rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

Mobility WOD 208


Roasted Brussels Sprouts and Bacon by Michelle Tam http://nomnompaleo.com

CFSR WOD 1.12.2013

POSE Running Clinic is TODAY!


12 x 50 meter sprint to sidewalk, walk back
20 min AMRAP
death by wallball (start at 5)
immediately followed by
death by burpee (start at 5)
5 reps WB 1st min, 6 WB 2nd min, 7 WB…when unable to complete all reps in minute switch to 5 burpees in the next minute, 6 B,7 B …if you are unable to complete burpee reps start over at 5 WB …
score is total reps
intent: Do each set as fast as possible, be explosive! This is for maximum training effect.
If today is the big day you have been training for… you will maximize your score by going easy in the shorter sets.

 “It’s not whether you get knocked down; it’s whether you get up.”

– Vince Lombardi

Mobility WOD 207



CFSR WOD 1.11.2014

POSE Running CLINIC is

tomorrow!  10:30-1:30 for

adults, 1:30-2:30 for youths


Warm up: Tabata Weighted Sit Ups
Rope Climbs 3 sets max unbroken climbs
do not rest weight on floor, toe touch at bottom
WOD – “The Seven”
7 rounds
7 handstand push ups
7 thrusters 135/95
7 Knees to elbows
7  Deadlift, 245/170
7 Burpees
7 Kettlebell swings, 53/35
7 Pull-ups

“It ain’t over till it’s over.”

– Yogi Berra

Mobility WOD 206 – The Couch Series


CFSR WOD 1.10.2014


Workout of the Day
Six sets of:
Power Clean x 1.1.1@ 75%
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
For time:
1000 Meter Row
50 Kettlebell Swings

 “There are only two options regarding commitment.

You’re either IN or

you’re OUT. There is no such thing as life in-between.”

– Pat Riley

Mobility WOD 205 Part 2


Ready to eat!

CFSR WOD 1.9.2014


Workout of the Day
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

“It is not the size of a man but the size of his heart that matters.”

– Evander Holyfield

Mobility WOD 205 Shoulder Tweak Part 1



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