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Posts tagged “San Ramon

CFSR WOD 7.28.2014

paleochallengeend 018

MONDAY

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

http://nomnompaleo.com/post/89854861117/crazy-clown-eggs

Crazy Clown Eggs by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.27.2014

tuesday7.8.14 009

SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 


CFSR WOD 7.26.2014

7.16.14 021

SATURDAY

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run

“Don’t Talk About it, Be About It!”

 

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more


CFSR WOD 7.25.2014

Let the Games Begin!

FRIDAY

Strength – EMOM – 85% Shoulder Press Max

1 Shoulder Press

1 Push Press

1 Push Jerk

1 Split Jerk

5 Rounds for Time – 1 minute rest between

200 Meter Run

1 Rope Climb

30 Double Unders

Bonus work – 150 Ft Death March

 

Easylowfatrecipes serve you the best!

http://nomnompaleo.com/post/77596713058/bacon-apple-smothered-pork-chops

Bacon Apple Smothered Pork Chops by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.22.2014

7.16.14 018TUESDAY

Strength – Back Squat 4 x 10 @ 70%

4×4 BWB

4 – 4 Min AMRAP

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

3 Minute Rest

Bonus Abs – 50  2 Second Supermans

FRENCH BURPEES, ANYONE? Nice work, Andy!

 Nicefrench burpees

Motivational_fitness_quotes_5

http://nomnompaleo.com/post/65246577688/orange-sriracha-chicken

Orange Sriracha Chicken by Michelle Tam http://nomnompaleo.com

 

 

 


CFSR WOD 7.19.2014

 POSE RUNNING CLINIC – Sunday 10:30am – 11:30am

CFSR POTLUCK Sunday – Noon – 2 

PALEO CHALLENGE – Monday 6/21 6:30pm

tuesday7.8.14 006

SATURDAY

Skill – Handstand Practice

Conditioning – 20 Min AMRAP

5 Meter Handstand walk – or 30 second handstand hold

100 Meter Run

50 Squats

Bonus Abs – Tabata Reverse L-Sits

http://nomnompaleo.com/post/3501678903/crispy-braised-duck-legs#

 


CFSR WOD 7.15.2014

paleochallengeend 007TUESDAY

Leader board Challenge Day

Strength – Push Press

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning -

ELIZABETH

21-15-9

Cleans 135/95

Ring Dips

Bonus Abs – 50 Toes to Bar from the Ground

RING DIPS

http://nomnompaleo.com/post/1634346420/easy-paleo-herb-gravy-recipe

When the CrossFit games are on ESPN, you’ll be seeing CFSR’s commercial!

 


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!

MONDAY

Strength  – Front Squat  (bottom chart)

5@ 40%

5@50%

3@60%

5@75%

3@85%

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 ;)

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

image

 


CFSR WOD 7.12.2014

 Dana’s hard at work….while the boys are working on Talk Fit…LOLtuesday7.8.14 002

SATURDAY

Warm Up – 3 Rounds

100 Meter Run

10 Wall Balls

15 Second Samson Stretch – each side

Speed – 6 x 50 Meter Sprint

Conditioning – AMRAP 5 x 2 Minutes

2 Rope Climbs

2 Clusters 115/75

2 Curtis P 115/75

2 Minute Break

Bonus Abs – L- Sits

Level 1 accumulate 1 minute, Level 2 accumulate 2 minutes Level 3 accumulate 3 minutes

 

 

Stay Excellent…

Ain’t no thing but a chicken wing…

http://nomnompaleo.com/post/41698330146/whole30-day-28-chile-lime-chicken-wings

image


CFSR WOD 7.10.2014

And the Winner of the Paleo Challenge is….. CALI MATTHEWS!  in 30 days she lost 7.7#s and 3.63% body fat!  YAH!!!

Congratulations and CHEERS to a lifetime of health!

The next Paleo Challenge kicks off July 21st!

sunday 012

THURSDAY

Strength – Clean & Jerk Technique to Load, then drop to 85%  6×1

Conditioning – For Time

750 Meter Row

20 Bar facing Burpees

30 Lunges 75/55

40 Hang Power Cleans 75/55

50 Lateral Bar Jumps

Bonus Abs – Tabata Sit Ups

16 Reasons to Have Sex Daily…

http://themindunleashed.org/2014/06/16-reasons-daily-sex.html

http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 7.8.2014

sunday 004TUESDAY

Warm Up – 3 Rounds

10 Air Squats

50 Foot Death March

100 Meter Run

Strength – Back Squat – Wendler (bottom charts)

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 4 Rounds For Time

10 Back Squat 185/115 from the ground

400 Meter Run

*2 Minute Rest*

http://nomnompaleo.com/post/83528252208/bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.7.2014

sunday 009SALLY UP TIME!

MONDAY

Warm Up – Rowling – 5 Rounds

Conditioning – Open 13.2 – 10 Min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlift 115/75

15 Box Jumps 24/20

Bonus Abs – 50 Toes to Bar

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take it’s place.”

quick-simple-roasted-rack-of-lamb

 

 

 


CFSR WOD 7.5.2014

CFSR NIGHT OUT is in a WEEK.  July 12th 7pm McGahs in Danville….see ya there!

 SATURDAY

Warm Up – Sally Up Push Up Cycle

Conditioning – 4 – 4 Min AMRAPS

10 Thrusters 75/53

10 Sumo Deadlift High Pulls 75/53

3 Minute Rest

Bonus Abs – 50 Sit Ups for Time

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship. – Buddha

http://thedomesticman.com/2012/04/02/loaded-baked-sweet-potato/

 

 


CFSR WOD 7.4.2014

THE NEXT PALEO CHALLENGE KICKS OFF JULY 21st!

 

HAPPY 4th of JULY!  TODAY’S WOD 9:30am ONLY

 

FRIDAY

For Time

40 Burpees

Hill Mile

40 Wall Balls 20/14

800 Meter Run

40 Overhead Plate Lunge 45/25

400 Meter Run

40 Toes to Bar

200 Meter Run

40 Squats

100 Meter Sprint

“Freedom is the oxygen of the soul.”

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


CFSR WOD 7.2.2014

July 4th – 1 WOD 9:30am with Coach Alex – wear your red, white and blue!

6.30.14 008

WEDNESDAY

Strength – Max Weighted Pull Ups and Dips

Conditioning – 15 Minute AMRAP

1 Rope Climb – RX Plus – Legless

4 Handstand Push Ups RX Plus Strict

8 Kettle Bell Snatch (4 each hand) 53/35

http://teddynovak.blogspot.com/2011/11/paleo-cordon-bleu.html


CFSR WOD 7.1.2014

6.30.14 007TUESDAY

Strength – 10 min EMOM @ 70% of 1RM

1 Hang Power Snatch

1 Hang Snatch

2 – Full Snatch

Conditioning – 30 Seconds on 30 Seconds off  – 3 Rounds:

Push Ups

Jumping Lunges

Sit Ups

Jumping Squat 45/33

Ring Rows

http://www.health-bent.com/beef/paleo-beef-lo-mein

 

 


CFSR WOD 6.29.2014

6.25.2014 006Shannon W. knocking out another RX WOD

SUNDAY!

Strength – Front Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 12 Min AMRAP

8 Hang Power Cleans 115/75

16 – 1 Arm Kettle Bell Swing 53/35

16 Box Jumps 24/20

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat. 
-Theodore Roosevelt

 

http://www.tomcorsonknowles.com/blog/creamy-coconut-vegetable-curry-recipe-thai-style/

 

 


CFSR WOD 6.6.2014

PALEO CHALLENGE MEETING IS TONIGHT 6:30pm.

 Have you signed up?  

CFSR NIGHT OUT – TONIGHT 8:30pm McGahs in Danville!

Nice work Adornato and Michael V!

FRIDAY

Strength – Snatch Technique to Load

Conditioning – 5 Rounds for Time

*3 of the following complex:

*Burpee

*Squat Jump

*Burpee

*Squat Jump

*Wall Climb

10 Deadlifts 225/155

 

Mobility WOD 357 – baby Momma…?

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CFSR WOD 6.5.2014


PALEO CHALLENGE MEETING IS TOMORROW – 6:30pm

 Followed by CFSR Night Out–McGahs in Danville 8:30pm

Nice work, Karen

THURSDAY

Strength – Back Squat

4×9 @ 75%

Conditioning – “30/30″ (30 seconds of work, 30 seconds of rest)

5 Sets of 5 M Shuttle Runs

5 Sets of Wall Balls 20/14

5 Sets of Box Jumps 24/20

2 Min Break Between exercises

 

Mobility WOD 356 – Getting Crushed by a Stone?

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CFSR WOD 6.4.2014

WEDNESDAY

Strength – Clean & Jerk Technique to Load

Conditioning – 5 Rounds for Time

200 Meter Run

10 Clean & Jerk 135/95

 

Mobility WOD 355 – Modern Gypsy

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CFSR WOD 6.2.2014

Ashley G. making it look easy!  You go girl!

MONDAY

Speed – 5 x 100 M Sprints

Conditioning -

16 min AMRAP

6 Ring Rows

12 Push Ups

18 Reverse Lunges

Some drugs are good….CrossFit, the only prescription you’ll ever need!

Mobility WOD 353 – Floss Bomb

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CFSR WOD 6.1.2014

Ollie, aka The PR KING!  Good job!

SUNDAY

Strength – 4×9 Pendlay Rows 45/33

Conditioning – 12 Min AMRAP

6 Burpees

5 Meter Bear Crawl

12 Wall Balls

5 Meter Bear Crawl

CHEERS….

 

Mobility WOD 352 – Old, Junkie tissue

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CFSR WOD 5.30.2014

Chris C. doing MURPH with a 50# backpack!  GO CHRIS!

FRIDAY

Speed – 8 x 50 Meter Sprints

Conditioning – 21-15-9

Chest to Bar Pull Ups

Sumo Deadlift High Pulls 95/65

Bonus Abs – Tabata Hollow Rock

Mobility WOD 350

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CFSR WOD 5.29.2014

Bear Crawls and not just for bears!  Now get ready for Bear Complex….

Thursday

Strength – Clean & Jerk Technique to Load

Conditioning – Bear Complex”

Without stopping or dropping the bar, complete the following sequence, seven times, a total of 5 Rounds

Power Clean

Front Squat

Push Press

Back Squat

Push-Press

*Increase load each time so round 5 is your heaviest load*

Mobility WOD 349

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