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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

CFSR WOD 04.24.2013



Front Squat 
5×1 @85% (+20)
EMOM 8min
2 Power Cleans @ 75% (+20)
Thruster (95/65)
Rope Climb

“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

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:

“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.
Grilled Sausage Chips-post

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

Coconut Shrimp

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.

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!


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


CrossFit Games Open 13.5

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.

“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

Garlic Shrimp

Gambas Al Ajillo {Garlic Shrimp}

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?


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

Paleo Template vs Paleo Diet

Post image for Recipe: Kabocha Squash Biscuits from Grain-Free Breads, Snacks and Desserts

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!


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.

Gelatin Gummy Snacks

RECIPE OF THE DAY: Gut Healing Gummies

CFSR WOD 03.03.2013





Nathan Hardy
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

Nate is survived by his wife, Mindi, and his infant son Parker.

First posted 12 February 2008

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings
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.

roasted cabbage

RECIPE OF THE DAY: Roasted Cabbage

CFSR WOD 02.14.2013

7:30 pm beginner class 1st to try out our new 20/24/30 Jump boxes. Built by Tim's dad.

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

Happy Valentines Day!!
10min clock:
Min 1-
1 Push Press (115# / 75#)
1 Burpee
Min 2-
2 Push Presses (115# / 75#)
2 Burpees
Min 3 3 ea. ….Min 10 10 ea.
Rest 4 min
AMRAP 6min
5 Power Cleans (135# / 85#)
10 Pull-ups
100m Run
6 x 400
1 minute rest

“I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.” Mother Teresa quotes

How LOVE Keeps You Healthy

cranberry chocolate truffles paleo dessert recipe

RECIPE OF THE DAY: Cranberry Chocolate Truffles

CFSR WOD 2.8.2013



Friday 2-8-13

Back Squat: 60%×3 70%×3 80%×4 90%×3
5 rounds for time of: 4 Power Cleans (135/95)
40 Double-Unders
“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.” 
― 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)

3 Rounds For Time
15 Hang Power Cleans (135/95)
30 Box Jumps


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 Roast RECIPE OF THE DAY: Bottom Round Roast with Cranberries Introduction to Traditional Diets

CFSR WOD 1.27.2013

Sunday 1-27
Use today as a make up day for any 1 rep max lifts that you may have missed.
3 rounds for time of:
7 Front Squats 185/120#
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

Bacon &amp; Guacamole Sammies<br /><br /><br /><br /><br /><br />
Don’t these bacon and guacamole sammies look good? Fitbomb noshed on them while I slept…</p><br /><br /><br /><br /><br />
<p>The ingredients:<br /><br /><br /><br /><br /><br />
4 strips of thick-cut pastured bacon<br /><br /><br /><br /><br /><br />
Guacamole<br /><br /><br /><br /><br /><br />
It’s ridiculously easy to cook bacon in the microwave oven. (Clean-up is simple, too.) Just wrap a few slices between some sheets of paper towel, stick it all on a microwave-safe plate, and nuke away. I set my microwave at 70% power and zapped the bacon for about two-and-a-half minutes. If you find that your bacon’s not yet crisp, just nuke it a bit longer.  </p><br /><br /><br /><br /><br />
<p>The filling for these “sandwiches”? Chunky homemade guacamole.  If you’re pressed for time, simply mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky ‘n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt.<br /><br /><br /><br /><br /><br />
Done and done!” src=”<a href=http://25.media.tumblr.com/tumblr_lea0g1P40h1qer76no1_500.jpg&#8221; />

RECIPE OF THE DAY: Bacon Guacamole Sammies

Robb Wolf on Paleo Diet Myths

CFSR WOD 1.26.2013 X

NOTE: the Endurance WOD running coaching  is cancelled tomorrow due to The Coyote Hills 1/2 Marathon I am running tomorrow AM. I will leave you a workout below Have Fun!
Saturday 1-26
Use today and tomorrow (Sunday 1-27) as a make up day
for any 1 rep max lifts that you may have missed.
Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Coaches Corner: Good Luck, Just keep breathing and moving- Nik
Endurance WOD
For Time:
Run 400
Row 500
Run 800
Row 1000
Run 1200
Row 1500
Run 1 mile
All Runs are Flat!
Coaches Corner:  Again, today you will be on your own.  Warm up with a few drills and dynamic stretches.
No rest between runs and rows.  This is 6k or 3.75 miles total, pace wisely.
Start quick but relaxed.  Increase effort gradually as you go to maintain pace.

“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 1.21.2013 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

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

The Easy Way to Drop the Fat

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

Paleo French Toast

A different oral health program  

“Knowing is not enough; we must apply. Willing is not enough; we must do.”

 Johann Wolfgang von Goethe

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.

Butternut Squash Chili

CFSR WOD 11.26.2012


Monday 11/26/2012

Front Squat

5 @ 80%        3@85′%       Max @ 90%



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

Is Soy Healthy?

101 uses for Coconut Oil

Healthy Homemade Chocolate


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