Warm Up – Rowling 5 Rounds Each
Strength – 10 Min EMOM @ 65% of 1RM
Hang Power Snatch
Conditioning – 4 Rounds for Time
12 Dumb Bell Box Step Ups 55/35 24/20
10 Ring Rows
8 Ring Dips
1 Man Maker at the start of every minute 55/35
“Ain’t nothing to it but to do it”
Strength – Snatch
5@ 40%, 5@50% , 3@60%, 3@70%, 3@80%, Max Rep @ 90%
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
Happy St. Patrick’s Day! Is that green beer Paleo?
If your name is Patrick you automatically get a 20 Burpee Pentalty today…
Andrea is happy that her name is not Patrick….
Strength- Overhead Squat Technique to Load
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
Well, that was rough!
Burgner Warm Up
Snatch Technique to Load
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
Nice work, Allison! Hey ladies, have you talked to Allison about joining her Dirty Girl 5K in October? CFSR will be representing with team Snatch Power! See the “events” tab for more info too!
10 Min AMRAP
30 Double Unders
15 Power Snatch 75/53
Burgner Warm Up
Snatch Technique Build to Load
3 Rounds for Time
3 Rope Climbs
100 Feet of Walking Lunge
10 DB Snatch Each Side 53/35
Happiness is neither virtue not pleasure not this thing not that, but simply growth. We are happy when we are growing. ~William Butler Yeats.
Mobility WOD 253
Good Work, Herb!
Warm Up – Burgner Warm Up
Strength -Snatch technique to heavy load
WOD – “Isabel” 30 Snatches for time 135/95
The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. ~Anthony Robbins
Mobility WOD 235
Paleo Challenge Day 23 – Simple Snacks
Paleo People Snacks. They come in a variety of flavors and they all ROCK! Whole Foods has them on their Paleo End Cap by the wine section. I particularly loved the banana nut flavor. CrossFit San Ramon will be offering them on their Online Store ASAP!
Light Lift: Snatch up to 70% for 2×2
Clean up to 75% for 2×2
Metcon For Time:
50 Push Press (95/65)
*Aim for under 10min
“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.”
– Picabo Street
Mobility WOD 192
Nice Snatch, Santa!
WHO’S READY TO PARTY TOMORROW? CFSR Holiday Party Saturday 6-9 pm! See you then!
30 Snatches 75/45# (any style)
30 Snatches 135/75# (any style)
30 Snatches 165/100# (any style)
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
RECIPE OF THE DAY: Celery Root and Apple Slaw
PLEASE NOTE THE 7:30pm and 8:30pm Classes are CANCELLED tonight (Monday). Sarah’s Paleo Class/Month Challenge starts tonight at 7:30pm
Warm Up: 3 Rounds
5 Bar Muscle Ups
5 Hand Stand Push Ups
Strength: Back Squat
3-3-3-3 ( Work up to a comfortable weight)
100 KB Swings 24/16kg
30 Ring Dips
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”
― Ernest Hemingway
Mobility WOD 98
Warm Up: 3 Rounds for time
10 wall balls
20 Double Unders
Strength: Power Clean
10×1 (build to heaviest)
Rest 1 minute
Rest 1 minute
Rest 1 minute
Rest 1 minute
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
“You have power over your mind – not outside events. Realize this, and you will find strength.”
― Marcus Aurelius, Meditations
Mobility WOD 91
Partner Overhead Med Ball Relay:
- 8x200m Runs in Teams of 2.
- Partner 1 runs 200m carrying 20#/14# medball overhead , once they complete their run hand off to Partner 2.
- Each partner runs 4 x 200m
7 min AMRAP:
- 10 Wall Balls 20#/14#
- 10 Hand release push ups
Mobility WOD 89
“Everybody does have a book in them, but in most cases that’s where it should stay.”
― Christopher Hitchens
(faster runners around the block – Deerwood to Crow Canyon to Old Crow Canyon – about 1.3 to 1.4 miles)
Clean and jerk
3 rounds for time of:
15 Kettlebell Swings, 53/35 lbs
3 Rope Climbs
Run, 400 m
1 minute rest
“Learn from the mistakes of others. You can never live long enough to make them all yourself.”
― Groucho Marx
Mobility WOD 88
“The day the power of love overrules the love of power, the world will know peace.”
― Mahatma Gandhi
Natalie at Femme Fit a few weeks back. Great Job Natalie! I finally found some pictures!
Friday Pick a Teammate
100 Partner Burpees
Partner A must lateral jump over partner B for burpee to count
Teams Must accumulate 16,000#
7min on the clock:
Toes 2 Bar
“Music expresses that which cannot be put into words and that which cannot remain silent”
― Victor Hugo
Mobility WOD 87
Karen at Moxie in KB snatch and Box Jump workout.
Warm Up: 10min of PVC or Bar work (movement prep)
Strength: Bear Complex
3×7 @ 65% of your 1rm Push Press
*If you wish to challenge the leader board you may want to consider doing Diane before the strength work.
“It is good to love many things, for therein lies the true strength, and whosoever loves much performs much, and can accomplish much, and what is done in love is well done.”
― Vincent van Gogh
Mobility WOD 83
Mobility WOD 79
“Friendship is born at that moment when one person says to another: “What! You too? I thought I was the only one.”
― C.S. Lewis
CrossFit Open WORKOUT 11.1
Complete as many rounds and reps as possible in 10 minutes of:
15 Power snatches 75/53
We are made to persist. That’s how we find out who we are. -Tobias Wolff
Today is a short story about the dreaded “syndrome”. No, not that one. That one eats the brain is tertiary in nature. (bonus points for spirochet humor…).
No, I’m talking about the syndrome that buries people and ends running dreams. Yes. It’s the IT-Band.
Before you read further, some homework. Wiki IT-Band and get orientated.
Now, whether or not you have some distal knee pain in the area where the IT-Band inserts at your knee, today’s MWod will be good for you.
There are no recipes. You have to use your brain, buy the offended tissues some slack, and mobilize what you find.
And be cool, deal with your business. Make sure your running is excellent, and that you stay ahead of this monster.
One of my best friends ended his dream of Navy Sealdom because of this evil-ness.
Back Squat 10×1 @ 80%
Fight gone bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14
Sumo Deadlift High Pull, 75/53
Box Jump, 20 in
Push Press, 75/53
Rest 1 min
Score = Total reps + Calories rowed
― George Bernard Shaw
Mobility WOD 60 … Repeat 10 minute Squat test
Hey Mwod Mob,
Congrats on reaching day sixty of the mobility project. Do the quick math here won’t you? Ten horrible minutes a day x 60 days. That’s six hundred minutes of mobility. The big idea is that the fact that it’s virtually impossible to reach that kind of “take care of your business time” unless you do a little bit every day. Remember, one degree of change on the horizon represents a huge change in direction over time.
We’ve got another reason to be blown away. Our unique users hit 100’112 MWoders strong today with over 450k episodes checked out. Insane.
To celebrate? It’s that time of the month to have your paleo chair checked for 10 minutes.
No Days Off
Super Food Cod Liver Oil http://www.westonaprice.org/cod-liver-oil/cod-liver-oil-debate
Mobility WOD 52
Hey Flexy Ones,
Congrats on your continued obsession with performance.
Today’s Mwod is about opening up your hips with your back supported on the floor. Supporting the back in this way changes the mobility stimulus a bit and allows us a new take on the old dirty performance-vampiring tight business.
I’ve also included a nice bit of neural mobilization to keep your high tension wires running well through your beefy meat tunnels (what?). I’m talking about a quick fix to loosen up and restore motion to your nervous system through your back and arms. This is a bit of simplification, but many of the down stream elbow problems we treat in athletes have a neuro-dynamic component. That is, it’s possible to actually have pain and dysfunction that’s caused by, or has a component of poor nerve slidability. This is one of the reason why we want to keep the “fuzz” at bay, stay hydrated, and use dynamic warm-ups like leg-swings.
So spend a minute in the nerve flossing position above and see how you feel, especially before you go all crazy full snatch.
Test: Bottom position of snatch balance/full snatch
MWod: 2 min with leg press mob
2 min each leg figure four on the wall
2 min each straight leg door frame hammy
Retest: Kill your Pr in the schnatch
Power Clean (135/95)
Box Jumps (24/20)
Toes To Bar
“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.” Tom Hanks
Mobility WOD 51
Happy Wednesday Flexi-Animals,
Someone this weekend pointed out that that were really stoked that they could actually squat for 10 minutes after nearly 2 months of working at it. I thought, “Great, you can now have dinner with 2/3 of the world, or go the bathroom in Thailand.” It came out as, “great job”.
As athletes, we are digging ourselves out of holes that we’ve been systematically creating for years. Your body’s tissues are like obedient dogs. You’ve just got to train them. They will get out of your way time and time again if you just give them a little input.
Check out Crossfit.com today for a stimulating discussion on why squatting, shooting the duck, pistols, and pooing are really all the same thing. click here
Today’s MWod is about dealing with your soft tissue sliding/quality.
You need to spend 10 minutes rolling around on the pain ball. I’ve given you some ideas in the video, but feel free to focus on any area that feels matted down.
Remember: If you respect yourself, you need to drink half your bodyweight in water in ounces every day as a baseline.
Being globally dehydrated alone, is enough to significantly impair your performance by letting fuzz grow like gangbusters.
Don’t be that guy. Drink some water, like the cool kids.
RECIPE OF THE DAY: Early Summer Brunch.
In teams of 2
10 Front Squats (135/95)
10 KB Swings (70/53)
10 Box Jumps
“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” Mark Victor Hansen
Mobility WOD 46
Today we’ve got a special treat in store. Your mission: To find some amazing athlete (nice guy, good dancer, drives a nice car….) with whom to partner stretch. Seriously, this is a really great way to get into a fight with your wife when she forgets the safe word. (Brisket, not Biscuit btw.)
The key is to tinker. Apply your PNF jedi arts and get cracking. Wine helps.
Mwod: Solo or with a friend: Straight let hip extension (hammies)
Split hip extension
Floor Internal Rotation
2 min each leg/position– 3 min on the Floor IR
RECIPE OF THE DAY: Vegetable Biryani
Snatch + OHS
“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.” Herman Cain
Mobility WOD 43
Mwod: 2 min of side to side hip grinders
2 min each side lateral hammies
2 min each side front of hip stretch of your choice
2 min Mexican beer drinking.
Practice hollow rocking. 10 sec on/off x 10 rounds
RECIPE OF THE DAY: Beefy Turnip Greens Enchiladas
Karen, Maryam and Lori wallowing in the mud!
2 Back Squats @85%
In teams of 2
Against a 14min clock
50 Curtis P complex 135/95 (1 power clean, 1 lunge each leg, 1 push press)
100 Partner Wall Balls
“To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.”
Ralph Waldo Emerson
Mobility WOD 42
Mwod: 2 min each leg on the Hammie/Hurdler Stretch
4min each leg mashing the crap out of your quad bits (if it’s a little intense just stroke the furry walls)
RECIPE OF THE DAY: Baked Yuca Fries
The Games are Coming this week!!!
Karen at Tough Mudder
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|
“You have to learn the rules of the game. And then you have to play better than anyone else.” Albert Einstein
Mobility WOD 53
muscle up wall ball prep
RECIPE OF THE DAY: Aloo Mutter