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CFSR WOD 11.1.2013



In teams of 2.

1/2 of 2012 Regionals Event 4

75 Back Sqauts 135/95
50 Pull Ups
25 Shoulder 2 Overhead 135/95
75 Front Squats 85/65
50 Pull Ups
25 Shoulder to overhead 85/65
75 Overhead Sqauts 65/45
50 Pull Ups
25 Shoulder to Over head 65/45

“Find out who you are and do it on purpose.” Dolly Parton

Sticking with Smaller Goals Keeps Weight Loss on Track

RECIPE OF THE DAY: Celery Root and Apple Slaw

CFSR WOD 07.28.2013

Rich Froning CrossFit games Champion 2011-2012

Sunday 7-28-13

15-12-9-6-3 reps

for time of:

Power Clean, 135 /95

Bar-facing burpee

“One of the secrets of getting more done is to make a TO DO List every day, keep it visible, and use it as a guide to action as you go through the day.” Jean de La Fontaine

Hey MWoders,

Today we are going to show you some modifications of some of the hip openers we’ve been doing. Mobilizing on a box is an easy way to protect the back, limit the flexibility effects of the “other leg”, and to unload the knee–which sometimes gets tweaked as a function of down stream torque imposed on it by the hip.

Todays’ menu is a “generalist,” post wod, lower extremity “routine”.
If you mixed the Buddha with Nietsche, you’d get something that approximates torturing yourself in a group setting.

So let’s run a little thought experiment

So, today’s goal is to just stretch a bunch of crap out after your workout. Don’t get caught up in changing a movement or understanding how it is going to help out your performance. This in my opinion is stretching at it’s worst, routinized and dogmatic. See how it feels to mobilize without purpose and understand why we’ve got to tie mobility to performance.
You can’t just do a bunch of stretches thrown together, you’ve got to have a reason to program. How can we test re-test?
How do we know it’s working? I believe that stretching has generally failed. But, mobilization with intent, that’s the thing.
So enjoy your meat stretching. It will not be presented this way again.

Do whatever you will, but first be such as are able to will.
–Friedrich Nietzsche

Should You Go Gluten Free?  (There are many reasons to go gluten free – this article is a more “conventional” look at the gluten issue).


RECIPE OF THE DAY: Cucumber Mint Salad

CFSR WOD 07.11.2013

After "Jack"  Saturday crew enjoys a well earned rest.

After “Jack”  the Saturday crew enjoys a well earned rest.

Thursday 6-11-13

Clean + Hang Clean



150 Double Unders

50 Burpees

150 Double Unders

* singles option = 3 Rounds

150 Singles

25 Burpees

150 Singles

“Every success is built on the ability to do better than good enough”

Mobility WOD 32

Support Food Education in American Schools

RECIPE OF THE DAY Mushroom Baked Basa Fillets over Spring Colcannon

CFSR WOD 06.24.2013

Nik and Joseph back to back clean in Deadlift, Clean Split Jerk WOD at this weekend's competition.

Nik and Joseph back to back cleans, in the Deadlift, Clean Split Jerk WOD at this weekend’s competition.

Monday 6-24-13

1 & 1/4 Back Squat

*Squat then come 1/4 of the way back up before re squatting.

Build to heaviest set.

10min AMRAP
In teams of 2

Row 1k
15 Complex
Split Jerk

Mobility WOD 13

Celebrity Goat Match Reverse Ballerina + adductor destructor

Everest Maxed Out


RECIPE OF THE DAY: Chili Chips and Cheese – Paleo

CFSR WOD 05.22.2013



Wednesday 5-22-13
15min 3 Position Snatch Work (Floor/Below Knee/Hip)
Work to max weight for complex
3 Rope Climbs
6 Thrusters (115/75)

“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.” Everett Dirksen

The Secret Behind Cold Pressed Coconut Oil

Baked Beet Chips #Cleaneating

RECIPE OF THE DAY:  Baked Beets for Cleansing

CFSR WOD 5.3.2013



Friday 5-3-2013

“cherrypickers delight”

Run 5k 


Row 5k


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

Fish and Green Chili Bake

CFSR WOD 04.26.2013


Friday 4-26-13

Push Press
3×5 @ 60% (+10)
Against a 14min Clock
Run 1,000m
Max Effort Burpees
Run 1,000m
*Score is how many Burpees you got minus how many seconds you are under/over the 14min cap.
I.E if I got 100 Burpees and make it back from my 1,000m at 13:59
My score is 99.

“The most important things in life aren’t things.” Anthony J. D’Angelo

The Sulfur & Transdermal Magnesium Link

RECIPE OF THE DAY: Paleo Cherry Ripes


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