CFSR WOD 05.22.2013
Karli
“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
RECIPE OF THE DAY: Baked Beets for Cleansing
CFSR WOD 5.3.2013
Friday 5-3-2013
“cherrypickers delight”
Run 5k
or
Row 5k
or
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
CFSR WOD 04.26.2013
Friday 4-26-13
“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
CFSR WOD 04.24.2013
Wednesday
“One day your life will flash before your eyes. Make sure its worth watching.”
The Twelve Rules of Safe and Effective Weight Loss
RECIPE OF THE DAY: Homemade Sriracha Sauce
CFSR WOD 4.21.2013
2012 CrossFit Games
Sunday 4-21
5×2 Snatch Hi-Pull @ 80%
5×2 Clean Grip Deadlift @80%
1 Deadlift (135/95)
2 hang cleans
3 Push Jerks
4 Lateral over the bar Burpees
5 T2B
6 Wall Walks
7 H.R Push Ups
8 C2B Pull Ups
The rep schema is:
1
12
123
1234
12345…
“To love is to risk not being loved in return. To hope is to risk pain. To try is to risk failure, but risk must be taken because the greatest hazard in life is to risk nothing.”
Tell Me Where You’re from and I’ll Tell You What Tastes You Prefer
Apr. 18, 2013 — Children love fatty and sugary foods. Or do they? New research contradicts the idea that all children under the age of ten have the same taste in food and highlights the importance of the country of residence, culture and age in these preferences.
RECIPE OF THE DAY: Grilled Sausage Chips
CFSR WOD 04.20.2013
Here is a tempo progression which may help with that elusive double under
Saturday 4-20-13
Set a 3rm Thruster
For time:
75 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
“Discipline is the refining fire by which talent becomes ability.” Roy L. Smith
The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy
RECIPE OF THE DAY: Double Coconut Shrimp
CFSR WOD 4.7.2013
13.5 is really easy…13.5 is really easy…it;’s not working, no amount of belief can stop this pain train, it will be fun in the sickest sense of the word.
10:30 Open 13.5 workout followed by a party, be there!
4/7/2013
Regular classes at 8:30 am and 9:30 am
1/2 Eva
5 rounds
400 m run
15 kettlebell swings 70/53
15 pull ups
——
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
“Life affords no higher pleasure than that of surmounting difficulties, passing from one step of success to another, forming new wishes and seeing them gratified.” Samuel Johnson
CFSR WOD 04.03.2013
Guess 13.5 and win a free t-shirt*!! (details below)
Wednesday 4/3/2013
3x400m Run for Pace
3 Rounds for time:
10 Overhead Squat 95/65
20 Step Ups
30 Sit Ups
—
What is 13.5?
http://games.crossfit.com/video/dave-castro-gives-insight-135
Sounds like something easy enough that you can make it really awful 
Maybe air squats max reps in say 15 minutes?
No, I hope not! We would have to rent wheelchairs in advance!
Watch the video, think about the fact that Castro was a Navy SEAL, & post your best guess to comments before the announcement 4/3 at 5pm.
If you get it right (exercises and time domain) you will Win a Free t-shirt*!!!
*In the unlikely event that many people get it right the first 5 correct answers win the t shirts.
“If you cannot find peace within yourself, you will never find it anywhere else.” Marvin Gaye
RECIPE OF THE DAY: Kabocha Squash Biscuits
CFSR WOD 03.14.2013
It’s a bloody warm up for Sunday! Let us know if you need a judge or a camera set up. I know some of you have to go someplace else this weekend and miss the best St. Patty’s party on the planet! We will be getting started again at 10:30 on Sunday. The last heat will be followed by the BBQ/potluck we will be providing meat and drinks. Sorry, if you want green beer you will have to do your own food coloring or better yet close your eyes and imagine its green… like the little leprechaun on your shoulder.
May you have the luck of the Irish this week!
Thursday 3/14/2013
This is a great workout and we all get to do it!
WORKOUT 13.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
When you dance, your purpose is not to get to a certain place on the floor. It’s to enjoy each step along the way. Wayne Dyer
Age Matters in Weight Gain: Overweight at Young Age Takes Toll
Being overweight, especially from a young age, appears to lead to a bigger heart later in life, a condition that has been linked to serious heart problems and even death, according to research being presented at the American College of Cardiology’s 62nd Annual Scientific Session.
RECIPE OF THE DAY: Gut Healing Gummies
CFSR WOD 03.03.2013
David
3/3/2013
“Nate”
| NATE
Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008 |
|
As many rounds as possible in 20 minutes |
“We seem to gain wisdom more readily through our failures than through our successes. We always think of failure as the antithesis of success, but it isn’t. Success often lies just the other side of failure.” Leo F. Buscaglia
Eating Real Food? Why this still may not result in you losing weight.
RECIPE OF THE DAY: Roasted Cabbage
CFSR WOD 02.14.2013
7:30 pm beginner class is the 1st to try out our new 20/24/30 Jump boxes! Built by Tim’s dad. Thanks Dad!
Thursday 2-14-13
“I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.” Mother Teresa quotes
RECIPE OF THE DAY: Cranberry Chocolate Truffles
CFSR WOD 2.8.2013
Yeeeah…right!
Friday 2-8-13
8 HSPU
40 Double-Unders
― H. Jackson Brown Jr.
CFSR WOD 1.29.2013
Tuesday 1/29/2013
3 sets of 10-
A) Banded Good mornings
B) Romanian Deadlift(with kettle bell standing on a plate)
C) Good Morning (75/53)
Then
3 Rounds For Time
15 Hang Power Cleans (135/95)
30 Box Jumps
Endurance
100 M sprint every 30 seconds for 6 minutes
3 minute rest
100 M sprint every 30 seconds for 4 minutes
2 minute rest 100
M sprint every 30 seconds 3 minutes
“May you live your life as if the maxim of your actions were to become universal law.” Immanual Kant
Download your Free Excerpt of “The Naked Foods Cookbook”
What Everyone Should Know About B12 Deficiency 
RECIPE OF THE DAY: Bottom Round Roast with Cranberries Introduction to Traditional Diets
CFSR WOD 1.27.2013
21 KB Swings 32/24kg
Run 400m
“Take time to deliberate; but when the time for action arrives, stop thinking and go in.” Andrew Jackson
Harvard Study Explains Why People Regain Weight on the Atkins Diet
http://25.media.tumblr.com/tumblr_lea0g1P40h1qer76no1_500.jpg” />
RECIPE OF THE DAY: Bacon Guacamole Sammies
Robb Wolf on Paleo Diet Myths
CFSR WOD 1.26.2013 X
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
“Do not be too timid and squeamish about your actions. All life is an experience.” Ralph Waldo Emmerson
Robb Wolf Carbs in the Evening?
RECIPE OF THE DAY: Southwestern Frittata
160 Greatest Arnold quotes.
CFSR WOD 1.25.2013 X
Denise with solid body position on push ups midway through “Cindy”.
10 BB Step-ups 20″ 115/75#
20 Lateral Burpees
“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 1.21.2013 X
Full Schedule For Martin Luther King B-day
Monday 1/21/2013
Take as long as needed to establish 1 Rep Max:
Strict Press & Back Sqaut
Then:
“Annie”
50-40-30-20-10
Double-Unders
Abmat Sit-ups
“Never underestimate what you can accomplish when you believe in yourself.”
New Insights into the Mechanics of Muscle Fatigue
RECIPE OF THE DAY: Paleo Vegi Beef Chili
Former Paratrooper who was told he would never walk again – watch his story in the video below.
CFSR WOD: 1.6.2013
Sunday 1/6/2012
10 rounds
2 Muscle up
2 kettlebell snatch left
2 kettlebell snatch right
4 Handstand push up
6 Pistol squats
“Courage is the discovery that you may not win, and trying when you know you can lose.” Tom Krausse
RECIPE OF THE DAY: Bison Bourguignon with Black Truffle Salt Tallow Fries
CFSR WOD 12.26.2012
For those who missed the world record street mural by reebok/crossfit
Holiday Schedule
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Wednesday 12/26/2012
Part A
Split Jerk stance shoulder press
3 x 5
Part B
5 rounds
5 Burpees
10 Back Squats 185/125
15 Box Jumps
20 Double Unders
A different oral health program
| “Knowing is not enough; we must apply. Willing is not enough; we must do.” | |
CFSR WOD 11.30.2012
Friday 11/30/2012
From the 2012 CrossFit open… 2 in one week?…yep just to get you all thinking about it!
Anyone can play in the open and most of you should it will make you better!
The 2013 Open workouts will be done here at CFSR Starting in February!
WORKOUT 12 . 3
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
95 pound Push press, 12 reps
9 Toes-to-bar
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20″ box
55 pound Push press, 12 reps
9 Toes-to-bar
12.3 demo with Annie Thorisdotter 2011 & 2012 CrossFit games Champion
“Be careful about reading health books. You may die of a misprint.”
― Mark Twain
A good reminder from Mark Twain for info like this little gem from the Mayo clinic.
Butter vs. margarine: Which is better for my heart?
Really? This says margarine makes you stupid you decide.
CFSR WOD 11.26.2012
Monday 11/26/2012
Front Squat
5 @ 80% 3@85′% Max @ 90%
&
“Helen”
3 rounds for time :
400 m run
21 Kettlebell Swings
12 Pull Ups
‘“You don’t have to be great to start, but you have to start to be great”
― Zig Ziglar
