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Posts tagged “San Ramon

CFSR WOD 4.17.2014

Congratulations Karen Smith on making it to the CrossFit Masters Qualifier!

 Here’s what Karen wrote regarding her schedule, please come to CFSR and show your support:

Thursday after the announcement at 5:00 I will try one workout at about 5:15, Friday between 11:30-12, and then again at 5:00, Sat. approx. 11:15 maybe later too but hopefully not, Sun 10:30, Mon. 11:30 and maybe again if needed at 4:30. I hope this all works out, thanks for all the support it really means a great deal to me. – Karen

various xfit 2013 031

Thursday

Strength – Back Squat

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

Conditioning – 3 Rounds for Time

800 Meter Run

15 Kettle Bell Swings 70/53

50 Double Unders

If you want to create health, wealth or have any other kind of success, you have to be a warrior. ~Unknown

 

Mobility WOD 306

http://cavemanmodernwoman.com/recipe-index/cod-roll-ups-with-yellow-pepper-prawns/

EASTER SUNDAY – 1 WOD 8am.  Eggstravaganza Circuit–

don’t miss it!


CFSR WOD 4.16.2014

ZomboDroid31032014111438

 

Wednesday

Warm Up – Death Marches & Dynamic Bands

Strength -

Thrusters –  5@40%, 5@50%, 3@60%

5@75%, 3@85%,  Max @95%

Conditioning – For Time

15-12-9-6-3

Thrusters 95/65

Burpee over the Bar

 

Perfection is impossible. However striving for perfection is not. Do the best you can under the conditions that exist. That is what counts. ~John Wooden

Mobility WOD  305


CFSR WOD 4.15.2014

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 Nice work, Tim!

Tuesday

Strength -

Power Clean, Technique to Load

Conditioning – Open 11.5

20 MIN AMRAP

5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball 20/14

 

Most people work hard and spend their health trying to achieve wealth. Then they retire and spend their wealth trying to get back their health. -Kevin Gianni

Mobility WOD 304

http://gavanmurphy.com/chipotle-salmon-burgers-with-stone-fruit-salsa/

 


CFSR WOD 4.13.2014

4.8.2014 005

 

Sunday

Conditioning – For Time

“NUTTS”

10 HSPU

15 Deadlifts 250/175

25 Box Jumps 30/24

50 Pull Ups

100 Wall Balls 20/14

200 Double Unders

400 Meter Run w/Plate 45/35

“People are under the illusion this is a journey of perfection. It is not. Paleo is about changing our relationship with failure”

Mobility WOD 302

http://www.thefoodee.com/recipe/4475/


CFSR WOD 4.10.2014

IMAG1832

 

Thursday

Strength – Snatch

5@ 40%,  5@50% , 3@60%,  3@70%,  3@80%,  Max Rep @ 90%

Conditioning -

5 Rounds for Time

2 Manmakers 55/35

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute

My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles

Mobility WOD 299

http://www.radiancenutrition.com/2011/05/20/north-africian-spiced-ribs/


CFSR WOD 4.9.2014

IMAG1818

 

Wednesday

Strength – Split Jerk from Rack

5@ 40%,  5@50%,   3@60%,   3@70%,   3@80%,  Max Rep @ 90%

Conditioning -

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

My favorite animal is steak. ~Fran Lebowitz

Mobility WOD 298

http://www.catalystathletics.com/recipes/recipe.php?recipeID=26

Flank Steak Pesto Rollups - Entrees -  - paleo diet, paleo, recipe, nutrition, robb wolf, scott hagnas, weight lifting, strength, conditioning, fitness, greg everett - Catalyst Athletics Recipes


CFSR WOD 4.8.2014

IMAG1810

 

Tuesday

Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning -

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/


CFSR WOD 4.7.2014

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 Monday

Strength – Weighted Pull Ups & Dips 5×7

Or – Muscle Ups

Conditioning – 10 Min AMRAP

30 Seconds Shuttle Run 5 M

30 Seconds 1 Squat every 5 seconds

Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain

Mobility WOD 296

So much more than a Disney Movie…

/ratatouille/


CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -

Annie

50-40-30-20-10

Double Unders

Sit Ups

Conditioning Continued….

14 Min AMRAP

 1 Cluster 115/85,  1 Rope Climb

 2 Clusters, 1 Rope Climb

3 Clusters, 1 Rope Climb

etc, etc,

Good ideas are not adopted automatically. They must be driven into practice with courageous patience. ~Hyman Rickover

Mobility WOD 295 Part 2

http://nuttykitchen.com/2010/04/15/thai-almond-pork-awesome-for-lunch-or-dinner/

 

 


CFSR WOD 4.3.2014

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Thursday

Strength – Front Squat

5@40%, 5@ 50%, 3 @ 60%, 5@ 65%, 5@ 75% Max @ 85%

Conditioning -

Fight Gone Bad  - 5 Rounds For Total Reps – 30/30 Format

30 Seconds Wall Balls 20/14    - 30 Seconds Rest

30 Seconds Sumo Deadlift High Pulls 75/55   – 30 Seconds Rest

30 Seconds Box Jumps 24/20  - 30 Seconds Rest

30 Seconds Push Press 75/55  - 30 Seconds Rest

30 Seconds Row  for Calories  - 30 Seconds Rest

Everybody gets so much information all day long that they lose their common sense. ~Gertrude Stein

Mobility WOD 293

Paleo Chicken Tenders that the entire family can love :)

http://livinpaleocuisine.com/2012/07/30/chicken-tenders-with-aioli/

 

 


CFSR WOD 3.28.2014

various xfit 2013 102

2 more days until the 14.5 Open Party!  Who’s Ready?

HAVE YOU SIGNED UP FOR THE ESKABO DAAN  SELF DEFENSE WORKSHOPS YET?  

April 2nd 8:30pm and April 5 1:00pm.  Sign up on the EVENTS page or see Lori or Tim and we’ll reserve you a spot. ONLY 20 spots per class!

Friday

Strength - Dead Lifts

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

Conditioning -

4 Rounds for Time

400 Meter Run

20 Wall Balls 20/14

2 Minute Rest

The key to life is healthy boundaries. ~Linda Esposito

Mobility WOD 286

http://nomnompaleo.com/post/61326007449/stupid-easy-paleos-kickin-bbq-shredded-chicken

Stupid Easy Paleo's Kickin' BBQ Shredded Chicken http://nomnompaleo.com


CFSR WOD 3.27.2014

Have you signed up for the 14.5 Open Party this Sunday?

various xfit 2013 093

Thursday

Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -

Cindy

20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson

 

Mobility WOD  291

balsamic-glazed-pork-loin-chops-with-jamaican-callaloo/

Balsamic Glazed Pork Loin Chops with Jamaican Callaloo


CFSR WOD 3.26.2014

 The Final Open Party is this Sunday!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  Sign up on the bulletin board.  Can’t wait to see you there!

 

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Wednesday

Warm Up – 2 Rounds:

250 M row,  10 Push Ups, 10 Air Squats, 10 Good Mornings

Strength – Back Squat

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

5 Rounds for Time

 50 ft Overhead Walking Lunge - 45/25

10 Plate Burpee 45/25

30 Double Unders

Arguing with a fool proves there are two. ~Doris M. Smith

Mobility WOD 285

Slow Cooker Chicken paleo-eats-6-2-11


CFSR WOD 3.25.2014

pics thru 2192014 019Tuesday

Warm  Up -

Tabata Weighted Sit Ups 25# Plate/15# plate

Skill –  10 x 50 Meter Sprints – Walk Back

Conditioning -

12 Min AMRAP (as many rounds as possible)

10 Kettle Bell Swings 53/35

10 Wall Balls 20/14

10 Overhead Squat 95/65

1 Rope Climb

Sometimes in life you meet people that inspire you, sometimes in life you meet people you want to inspire…

Mobility WOD 284

http://nomnompaleo.com/post/1356598429/worlds-best-braised-green-cabbage

image


CFSR WOD 3.19.2014

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Wednesday

Warm Up – 10 Minute Foam Roll

Run 800 Meters

Conditioning -

Filthy Fifty

For Time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings 53/35
50 Walking Lunge
50 Knees to elbows
50 Push press 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Your stomach shouldn’t be a waste basket. ~Dori Friedberg

Mobility WOD 278

http://nomnompaleo.com/post/8862584669/surf-and-turf-lettuce-tacos


CFSR WOD 3.18.2014

Might we suggest a Party Aid for the day after St. Patrick’s Day?  Best $3.00 you’ll spend today!

pose and misc 006Patrick A doing his St. Patrick’s Day 20 Burpee Penalty :)  If your name is NOT PATRICK, you get a 25 burpee penalty today….

Tuesday

Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans 75% of Max

Conditioning-

15 Minute AMRAP

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb

Even if you are on the right track, you will get run over if you just sit there. ~Will Rogers

Mobility WOD 277 – Get Real About Hydration…

Paleo Comfort Meals:

http://nomnompaleo.com/post/62028051471/quick-easy-paleo-comfort-foods-the-recipe-for-meat

Cooking From Quick & Easy Paleo Comfort Foods (and The Recipe For Meat Loaf Muffins) by Michelle Tam http://nomnompaleo.com


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….

Monday

Strength- Overhead Squat Technique to Load

Conditioning -

Nancy

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-with-parsnip-turnip-puree/

Corned Beef and Cabbage by Against All Grain


CFSR WOD 3.15.2014

3052014 015

CrossFit Kids Staying Strong!

Saturday

Warm Up:

Partner Ab work with Medicine Ball

Conditioning:

“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

asian-almond-chicken-salad#more


CFSR WOD 3.14.2014

3052014 025

Joseph S. loves bar facing burpees!

Friday

Skill: 3x Max Handstand Hold  - or- Handstand Walk

Conditioning:

Team Workout – 3 Rounds for Time

40 Push Ups while partner Planks

40 Wall Balls while partner Ski Tucks

40 Sit Ups while partner L-Sits

40 Kettle Bell Swings while partner Supermans

Trust that still, small voice that says, “This might work and I’ll try it.” ~Diane Marie Child

Mobility WOD 273 Tennis Elbow

Don’t feel like cooking? This one is fast and easy!

quick-ground-pork-stir-fry-for-when-i-dont-wanna-cook


CFSR WOD 3.12.2014

3062014 002

The Infamous “Butt against the Wall” Stretch–it feels sooo good!

Wednesday

Strength:

Every Minute On The Minute for 10 Minutes

3 Shoulder Press 3 Push Press 3 Split Jerk @ 75% of Shoulder Press 1 Rep Max

Conditioning:

Tabata Something Else – Add Total Reps for all exercises

Pull Ups

Push Up

Sit Ups

Squats

Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive. ~Howard Thurman

Mobility WOD 271

http://nomnompaleo.com/post/22316250352/oven-braised-mexican-beef

image


CFSR WOD 3.11.2014

3052014 010

Jason R. working the 30″ box jumps

Tuesday

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
Sit-up
Back-extension
Pull-up
Dip

Strength:

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

Conditioning:

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

http://nomnompaleo.com/post/74180911762/cracklin-chicken

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


CFSR WOD 3.10.2014

3052014 026

Well, that was rough!

Monday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique to Load

Conditioning:

Olympic Total:

Snatch, Clean & Jerk

Full Squat caught with lockout, Best Good Lift For Each

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor, catch the trade winds in your sails. Explore. Dream. Discover. ~Mark Twain

Mobility WOD 269

green-sliders-spinach-mushroom-and-beef-mini


CFSR WOD 3.8.2014

Please note – there will be a private event today from 2:00pm-4:00pm at CFSR.  Open Gym will end promptly at 2:00pm.  Thank you!

332014 002

It’s time to lift…

Saturday

Strength:

Deadlifts –  5 @ 40% 5 @ 50%  5 @ 60%

Conditioning:

3 Rounds For Time:

30 Double Unders

25 Sit Ups

20 Shoulder to Overhead 95/65

15 Toes to bar

10  Sumo Deadlift High Pull 95/65

The groundwork of all happiness is health. ~Leigh Hunt

Mobility WOD 259

http://nomnompaleo.com/post/7758908372/roasted-rosemary-almonds

Roasted Rosemary Almonds by Michelle Tam http://nomnompaleo.com


CFSR WOD 3.7.2014

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CFSR 7:30pm Beginner Class lookin good!

Friday

Strength:

Split Jerk Technique to Load – from the rack

Conditioning:

For Time

20 Back Squat 165/115

20 Air Squat

10 Front Squat 165/115

30 Air Squat

5 Overhead Squat 165/115

40 Air Squat

A man too busy to take care of his health is like a mechanic too busy to take care of his tools. ~Spanish Proverb

Mobility WOD 258

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image


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