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Posts tagged “snatch

CFSR WOD 8.3.2014

july29 001


Warm Up – Rowling 5 Rounds Each

Strength – 10 Min EMOM @ 65% of 1RM

Hang Power Snatch

Hang Snatch

Full Snatch

Overhead Squat

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”

Snatch  tips!


CFSR WOD 4.10.2014




Strength – Snatch

5@ 40%,  5@50% , 3@60%,  3@70%,  3@80%,  Max Rep @ 90%

Conditioning -

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


CFSR WOD 3.17.2014

Happy St. Patrick’s Day!  Is that green beer Paleo?

If your name is Patrick you automatically get a 20 Burpee Pentalty today…

thru 2 11 2014 040

Andrea is happy that her name is not Patrick….


Strength- Overhead Squat Technique to Load

Conditioning -


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


Corned Beef and Cabbage by Against All Grain

CFSR WOD 3.10.2014

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Well, that was rough!


Warm Up:

Burgner Warm Up


Snatch Technique to Load


Olympic Total:

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


CFSR WOD 2.28.2014

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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!

OPEN 14.1:

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/53


Warm Up:

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

Good Advice:

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


CFSR WOD 2.11.2014

January 28 and 29 2014 012

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!

Paleo People                        Paleo People Apple & Nut Cluster Snacks, 1.0 Ounces , Trail Mix

CFSR 12.28.2013



Stretch: 15min

Light Lift: Snatch up to 70% for 2×2

     Clean up to 75% for 2×2

Metcon For Time:

750m Row

50 Push Press (95/65)

30 Burpees

*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



CFSR WOD 12.6.2013

Nice Snatch, Santa!

WHO’S READY TO PARTY TOMORROW? CFSR Holiday Party Saturday 6-9 pm!  See you then!


Warm Up: Foam Roll
Strength: EMOM 10MIN
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
Conditioning:  AMRAP 20min
In Teams of 2
40 Burpees
30 Snatches 75/45# (any style)
30 Burpees
30 Snatches 135/75# (any style)
20 Burpees
30 Snatches 165/100# (any style)
10 burpees
“I always felt that my greatest asset was not my physical ability, it was my mental ability.”– Bruce Jenner
Mobility WOD 171
Paleo Sausage and Giblet Stuffing

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 9.16.2013


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)

50 Double-Unders
100 KB Swings 24/16kg
30 Ring Dips
50 Double-Unders

“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



CFSR WOD 9.10.2013

Photo Aug 24, 9 02 06 AM


Warm Up: 3 Rounds for time

10 wall balls

20 Double Unders

Strength: Power Clean

10×1 (build to heaviest)


“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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


Peachy Pork-a-Bobs by Michelle Tam http://nomnompaleo.com

CFSR WOD 9.8.2013



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


 Muscle ups

 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

10 things that will happen when you join CrossFit.  – Huffington Post

CFSR WOD 9.7.2013

Photo Aug 24, 9 49 59 AM


Warm up

Hill Mile

(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

CFSR WOD 9.6.2013


Natalie at Femme Fit a few weeks back.  Great Job Natalie!  I finally found some pictures!

Friday Pick a Teammate

Warm Up:

For time:

100 Partner Burpees

Partner A must lateral jump over partner B for burpee to count


Teams Must accumulate 16,000#

Movements allowed

Partner A-Deadlift

Partner B-Squat


7min on the clock:

Total reps:

Pull Ups

Toes 2 Bar

“Music expresses that which cannot be put into words and that which cannot remain silent”
― Victor Hugo

Mobility WOD 87



CFSR WOD 9.3.2013

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

*Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press




Deadlfits 225/155


*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


CFSR WOD 8.30.2013

Pick a team mate for today (preferably guy/girl)
Warm Up: 
400m Buddy Carry (each)
Your team is scored on total time. If one partner is unable to complete the buddy carry both partners must complete an 800m run and will be 
scored on that.
Teams Must accumulate 12,000#  (Movments Allowed Clean or Snatch)
Scored on total weight used (meaning the goal is to do this with as few reps as possible)
50 UB Partner wallballs
10 Bear Crawls (Alternate)
40 UB Partner Wall Balls
5 Bear Crawls 
30 UB Partner Wall Balls
3 Bear Crawls

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


CFSR WOD 8.9.13

Friday 6-12-13

 CrossFit  Open WORKOUT 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches 75/53

We are made to persist.  That’s how we find out who we are. -Tobias Wolff

Hey Mwod-dib’s,

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.



CFSR WOD 8.8.13


Thursday 6-11-13

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

Row (calories)

Rest 1 min

Score = Total reps + Calories rowed

“Life isn’t about finding yourself. Life is about creating yourself.” 
― 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


Thursday 8/1/13

Establish 1 rep Max Clean
Establish 1 Rep Max Jerk (From Racks)
 20 min AMRAP
Run 400 m
 Max pull ups
Each time you let go of the bar you will run 400 m again.
Score is the total #of pull ups
Practice Makes Permanent…Practice Perfectly.

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



Best Paleo Deviled Egg Recipe

CFSR WOD 07.31.2013


Wednesday 7-31-13
Establish 1rep Max Snatch
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.


Study – Your fast food hamburger may contain as little as 2 percent actual meat


RECIPE OF THE DAY: Early Summer Brunch.

CFSR WOD 07.26.2013



Friday 7-26-13

Back Squat

10×3@ 85%


AMRAP 20min

In teams of 2

10 Front Squats (135/95)

10 KB Swings (70/53)

10 Box Jumps

10 Toes-2-Bar

“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

Nutrient Dense Foods and the Copper-Zinc Connection

if you want some protein, I'd plonk a poached egg on top

RECIPE OF THE DAY: Vegetable Biryani

CFSR WOD 07.23.2013

Squat like a natural human for better knee, hip and low back health. Sit in a chair to wreck the same structures.

Squat like a natural human for better knee, hip and low back health.  Sit in a chair to wreck the same structures.

Tuesday 7-23-13

Snatch + OHS




Push Up

Sit Up

Run 400m

“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

Jurors Speak Out About Raw Milk Case

Beefy Turnip Leaf Enchiladas

RECIPE OF THE DAY: Beefy Turnip Greens Enchiladas

CFSR WOD 07.22.2013

Karen, Maryam and Lori wallowing in the mud!

Monday 7-22-13

EMOM 10min

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)

Baked Yuca Fries

RECIPE OF THE DAY: Baked Yuca Fries

The Games are Coming this week!!!

CFSR WOD 07.21.2013

Karen at Tough Mudder

Sunday 7-21-13




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

“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

Walnuts May Promote Male Fertility



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