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Posts tagged “running

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


CFSR WOD 1.6.2014


Micro Fran
Thrusters (95/65)
Pull ups
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest

 “If you aren’t going all the way, why go at all?”

– Joe Namath

Mobility WOD 202  High Hip Extension

nom-nom-chocolate-trufflesNom Nom Chocolate Truffles by Michelle Tam http://nomnompaleo.com

CFSR WOD 12.21.2013



Warm Up: Tabata Abs

Strength:  Stones and Tires

Conditioning: – 12 Min AMRAP

10 Overhead Walking Lunges 95/65

8 Ring Dips

“One man can be a crucial ingredient on a team, but one man cannot make a team. ”

– Kareem Abdul-Jabbar

Mobility WOD 186



A simple use of mental imagery for your next WOD

What you focus on you will do, always spend more time focusing on the good lift than the bad one.  You will be more likely to repeat the good lift with consistency.  Focusing on a mistake will often cause it to be repeated.  Think in terms of what to do, rather than what not to do and your skills will develop faster!


CFSR WOD 12.20.2013



Max Out: Snatch or Clean and Jerk
Metcon: In teams of 2
10 Rounds of
10 Thrusters (100/70)
10 Burpee Box Jumps (30/24)
Accessory: Weighted Sit Ups & Planks

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.”

– Arthur Ashe

Mobility WOD 185



  I come with baggage.

I have toe, foot, ankle, knee, hip, lower back, mid back, neck, shoulder,elbow, and finger injuries.  I am a walking land mine of problems that resurface if I make certain mistakes.  Ski crashes, bike crashes, car crash, parkour error, construction accidents… There are many contributing factors.   The challenge to overcome is a continual process.

A lot of us come to CrossFit with a history of unfortunate events which have left their mark on our joints, muscles, connective tissue and bones.  We must learn to navigate the rocky trail left behind.  The typical past injury is like a troll under our proverbial bridge, waiting for us to make a mistake.  It seems that many times those who approach old injuries without proper caution, will have flare ups lasting 1 to 2 weeks occasionally longer.  People who take the overcautious position and never challenge the old injuries usually fall into a slow erosion of mobility, function and quality of life.

Just like any other part of the body these trouble spots almost always respond to appropriate stress and recovery cycles.  Appropriate stress creates greater mobility, strength, function and quality of life.  Inappropriate stress causes the opposite.

It takes some patience to find the appropriate stress for these old “friends”  but I would challenge that it takes less patience than living with a loss of function.

   The goal is to find appropriate work in movements, loads, volume to elicit maximal improvement.  The cues we have to work with are pain or other physical sensations, inflammation, changes in strength or mobility and sometimes changes in the sounds a joint is making.  If you experience a negative shift in symptoms stop and check in with your coach. You will be looking for corrections in mechanics, reduction in load, modification of the exercise or a  substitution to a different exercise.  When you have a positive shift in symptoms you are ready to gradually increase your work load and extend your range of motion.

Keep in mind that inflammation most often shows up three hours after a workout or the next morning.  If you have not done a movement involving the old injury start light and easy. Think of it as asking your body for permission to continue, your body will answer later.   If you are the same or better increase in small increments, if worse scale back or substitute exercises until you have gained more function.       

  Often the physical therapy process is never started or abandoned when a minimal level of function is achieved.  I do not accept a fate of minimal function, I will work to achieve full restoration of function, I choose to live. 

Remember, before you start an exercise program, ask your doctor if getting off your ass is right for you.


CFSR WOD 12.17.2013



Mobility:  10 Min Squat Test
Timed WOD: Alternating Stations EMOM complete 15min
9 Deadlifts (155/105)
12 Push Ups
15 Box Jumps
Gymnastics: Accumulate 25 HSPU
*Reps only count once you have held a handstand for 7 seconds
Accessory: 3×10
Back Extensions & Glute Ham Raises

“What you lack in talent can be made up with desire, hustle, and giving

110 percent all the time.”– Don Zimmer

Mobility WOD 182


CFSR WOD 12.8.2013

Get your running shoes ready, and get down here for the POSE Running Clinic! 10:30 am – 1:30 pm Adults, 1:30 – 2:30 pm Youths


Warm Up:

3 rounds

100 ft Bear Crawl

10 banded good mornings


10 Rounds
15 Wall Ball
10 Deadlifts 185/125

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.”– Derek Jeter

Mobility WOD 173


Herbal Wassail Recipe

CFSR WOD 12.4.2013

POSE Running Clinic is this

Sunday!  Adults 10:30-1:30 Youths

1:30-2:30  Sign up today!


Warm Up:  Foam Roll
Dynamic Band Warm Up
Strength: Establish 1 rep max Front Squat (Drop 25lbs for 3×1)
Conditioning: “Dirty Diane”
15-12-9 of:
Power Cleans 185/120#
Deficit HSPU 6/4″

“Only he who can see the invisible can do the impossible.”

– Frank L. Gaines


Mobility WOD 169


Don’t forget to sign up for the Holiday Party! We’ll be having a contest for the Best Paleo Dish!

CFSR WOD 11.28.13

1 WOD today – 9 :00 am!


Teams of 2

3 Rounds + Buy Out  for time

Turkey Run - around building carry a Medicine Ball

Waiters Walk - around building carry a Plate Overhead in one hand

Lift the Goblet - 30 goblet squats + 30 air squats – partners squat in unison, one has the kettlebell

Celebrate your Team - 20 High Five Push Ups – Partners high five from plank at top of each push up

Extra Indulgence - 10 Partner Burpees

-Buy out- you only “pay the price” once

 Pay the Price - 100 Abmat Sit Ups / Plank – partner must be holding plank for sit ups to count

Each team will have a medicine ball, a barbell plate, a kettlebell and an abmat teammates stay together throughout the workout trading the load as needed.   Use load to balance pace of teammates to get best overall time.

Happy Thanksgiving to you and your family!

“I awoke this morning with devout thanksgiving for my friends, the old and the new.” 
― Ralph Waldo Emerson

Mobility WOD 164



CFSR WOD 11.15.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!
Warm Up:
Foam Roll
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
 Full Elizabeth
21 -15 -9
Full Cleans
Ring Dips
21-15-9 + 21-15-9    Reps Can be divided any way

“My Life is My Message”
― Mahatma Gandhi

Mobility WOD 151

The holy grail of hip mobility for the high glute/internal rotation.


Is a paleo treat really paleo?


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