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Posts tagged “strength and conditioning

CFSR WOD 8.20.2014

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WEDNESDAY

Warm Up – 3 Rounds

10 Jumping Pull Ups

10 Jumping Dips

200 Meter Run

Strength – 5 x 3 Weighted Pull Ups & Dips

Conditioning – 2 Rounds

2 Min Max Wall Balls 20/14

2 Minute Rest

2 Min Max Row for Calories

2 Min Rest

2 Min Max 5 Meter Shuttle Run

2 Min Rest

Bonus – Thread the Needle 25 Each Side

Strive for progress, not perfection

Mob Wod Shoulder Fix

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CFSR WOD 8.16.2014

Who’s going to Moxie Madness to Cheer on Karen, Lori, Tim & Brett?

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SATURDAY

Warm Up – 2 Rounds

200 Meter Run

10 PVC Pass Thrus

10 PVC Overhead Squats

15 Second Samson stretch – each side

Conditioning – 5–> 9 Minute AMRAPS – No Scheduled Breaks

1st AMRAP – 8 Thursters 95/65

8 Bar Facing Burpees

2nd AMRAP – 10 Power Cleans 95/65

20 Lateral Jumps over the bar

3rd AMRAP – 20 Wall Balls 20/14

10 Push Ups

4th AMRAP – 10 Shoulder to Overhead 95/65

20 Sit Ups

5th AMRAP – Row for Calories

BOOM! Watch out!

Eat your chicken, it’s finger lickin!

http://nomnompaleo.com/post/4807547385/slow-cooker-roast-chicken-and-gravy


CFSR WOD 8.15.2014

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FRIDAY

Warm Up – 2 Rounds

15 Wall Balls

15 Push Ups

50 Ft Death March

Strength – Back Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Conditioning – 7 Rounds for Tim

200 Meter Run

5 Box Jumps 24/20

5 Squat Thrust Box Jumps

5 Burpee Box Jumps

Bonus Abs – Tabata Hollow Rock

Moxie Madness - Affiliate Championship

Who’s headed to San Jose Saturday & Sunday to cheer on the team?

The best way to predict your future is to create it

http://www.primalpalate.com/paleo-recipe/pear-and-walnut-salad


CFSR WOD 8.14.2014

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THURSDAY

Warm Up – Dynamic Bands

3 Rounds:

100 Meter Run

10 Walking Lunges

10 Kettle Bell Swings

Strength – Clean & Jerk  Technique to Load

Conditioning – 2 –> 5 Min AMRAPS

10 Ground to Overhead 115/75

20 Jumping Lunges

10 Kettle Bell Snatches 53/35

*3 Minute Rest*

Bonus Abs – Tabata Toes 2 Bar

You want results? Then train like it!

Mob WOD #86 – 1st Rib love

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CFSR WOD 8.13.2014

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WEDNESDAY

Warm Up – Rowling 5 Rounds

Strength – Deadlifts 5 x 7 @ 85% (top chart)

LEADERBOARD CHALLENGE

Conditioning – JACKIE – For Time

1000 Meter Row

50 Thrusters 45/33

30 Pull Ups

Bonus Abs – Bring Sally Flutter Kicks

For every person who doubts you, tell you that you will fail, try twice as hard to prove them wrong

parsnip-sweet-potato-casserole

 

 


CFSR WOD 8.12.2014

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TUESDAY

Warm Up – Partner Medicine Ball Throws

Strength – Stones, Tires & Sleds

Conditioning – For Total Burpees

4 –> 4 Min AMRAPS

Run 400 Meters

100 Ft Bear Crawls

Max Burpees

Bonus Abs – Tabata Swimmers

BUT, BUT… Bear Crawls are so easy, babies do them!!

 Be proud, but never satisfied

Have you taken a POSE Running Clinic with Tim yet?  Here’s a short video so you can see what it’s about!

stuffed-pork-loin-roast


CFSR WOD 8.11.2014

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Nicely done, Murat!

MONDAY

Warm Up – Burgener Warm Up

Conditioning – Open 12.2

10 Min AMRAP

30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

Max Snatch 210/120

SNATCH-TASTIC!!

Character is who you are when no one’s watching

spicy-beef-curry

 

 


CFSR WOD 8.10.2014

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SUNDAY

Warm Up – Ski Racers 1 min on, 1 min rest, 1 min on

Conditioning – 4 Rounds For Time

400 Meter Run

15 Pull Ups

10 Burpees Over the Bar

5 Ground to Overhead 155/115

Bonus Abs – 65 Weighted Sit Ups 45/25

Never say the sky’s the  limit when there are footprints on the moon

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YUMMY!

 


CFSR WOD 8.9.2014

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Beginner Class Gettin’ It Done

SATURDAY

Warm Up – 800 Meter Run

Mobility Work -

5×7 Pendlay Rows

3×15 Back Ext.

The Chief

5 –> 3 Min AMRAP with 2 Minute Breaks

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

**Restart each round at the beginning**

Bonus Abs – Tabata Jack knifes

Good is not enough if better is possible

Saucy…

leons-caper-and-anchovy-miracle-sauce


CFSR WOD 8.8.2014

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Sue W. being awesome, as usual!

FRIDAY

Warm Up – 3 Rounds

200 Meter Run

10 Thrusters 45/33

10 Sit Ups

Conditioning – Open 12.3

18 Min AMRAP

15 Box Jumps 24/20

12 Push Press 115/75

9 Toes To Bar

Bonus Work – Tabata Supermans

Doubt me, hate me, you’re the inspiration I need

 

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CFSR WOD 8.7.2014

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Get it, Clayton!

THURSDAY

Warm Up – 3 Rounds

50 Ft Bear Crawl

10 PVC Pass Thrus

10 PVC Over Head Squats

Strength – Over Head Squats 5 x 7 @ 70% 0f 1RM

Conditioning – 5 Rounds for Time

12 Dumb Bell Snatch 55/35

12 Knees to Elbow

12 Over Head Lunge 95/65

BONUS WORK- 400 Meter Farmers Carry

To achieve something you’ve never had before, you must do something you’ve never done before…

MOB WOD – Over Head Squat Prep…let’s do this!

chipotle-glazed-pork-chops

Chipotle Glazed Pork Chops. Spicy, smoky and sweet, these quick and easy pork chops are sure to please the entire family.


CFSR WOD 8.6.2014

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WEDNESDAY

Warm Up – 2 Rounds

400 Meter Run

10 Medicine Ball Cleans 20/14

10 Banded Good Mornings

Strength – 10 Min EMOM @ 65% of 1Rm

High Hang Clean

Hang Clean

Clean & Jerk

IMMEDIATELY FOLLOW WITH

5 –> 2 Min AMRAPS

10 Hang Power Clean & Jerks

Max Double Unders – for score

1 Minute Break

Bonus Abs – Tabata Kayakers 20/14

CrossFit San Ramon…Home of the Bonus Abs!

Have you weighed in on this important issue:

Did somebody say steak??

balsamic-pepper-rumb-steak


CFSR WOD 8.5.2014

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TUESDAY

Warm Up – 3 Rounds

8 PVC Pass Thrus

8 O. H. Squats

4 Burpees

200 Meter Run

LEADER BOARD CHALLENGE

Conditioning – CINDY 20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

BONUS WORK – 25 Mermaids each side

Mob Wod CINDY PREP…

Mary had a little lamb…it was DEEEEE-LICIOUS ;)

quick-lamb-burgers-topped-with-fried-egg-and-sauteed


CFSR WOD 8.4.2014

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MONDAY

Warm Up – Dynamic Bands  & Death Marches (100 Feet)

Strength – Back Squat 6×3 @ 85%

Conditioning – 2 Rounds – 90 seconds work 45 seconds rest (set up like a Fight Gone Bad)

Kettle Bell Swings 53/35

Medicine Ball Cleans 20/14

Row for Calories

Burpees

Power Snatch 45/33

Bonus Abs – Tabata Sit Ups

WHAT’S A MEDICINE BALL CLEAN???

GREAT WORK CHRISTINA & KAREN at this years Epic Summer Meltdown Competition!

Check out this video for highlights from the 2014 CF Games!

Paleo Dish Time….

Tuna & Avocado Wraps

http://nomnompaleo.com/post/17420518139/tuna-and-avocado-wraps


CFSR WOD 8.3.2014

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SUNDAY

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!

http://nomnompaleo.com/post/3635746431/paleo-krabby-patties\


CFSR WOD 8.2.2014

 Don’t forget to head to the Pleasanton Fairgrounds today for the

Summer Meltdown Competition!

Good Luck Karen, Christina & Joseph!

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SATURDAY

Conditioning – Open 12.4

12 Min AMRAP

150 Wall Balls 20/14

90 Double Unders

30 Muscle Ups

Bonus Abs – Skin the Cat (12 reps)

If you fail to prepare, you prepare to fail

 

CrossFit Vs. Zumba…You only want to wear ugly clothes and dance like idiots…

Keep It Simple….

http://nomnompaleo.com/post/1983505174/easy-paleo-frittata


CFSR WOD 8.1.2014

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I’m watching you….Deeper in that squat!!!

FRIDAY

 Strength – Deadlift 5×6 @ 80% (top chart)

Conditioning – 4 Rounds for Time

Run 800 Meters

30 Pull Ups

30 Push Ups

30 Squats

Bonus Abs – Tabata Weighted Sit Ups 45/25

CFSR DATE NIGHT!!  What are you doing later?  Come out and taste CFSR Member Ollie B.’s delicious wine!

Photo: Join us at Swirl in Livermore, CA on Aug 1st (5-9pm) as we pour our new Fall Releases!

Being defeated is often a temporary condition. Giving up is what makes it permanent.

MOB WOD – does your job make you sit?

FLASHBACK

 

http://nomnompaleo.com/post/3251876576/super-easy-tandoori-chicken

image

 

 


CFSR WOD 7.31.2014

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THURSDAY

Strength – 10 Min EMOM – 65% of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Immediately followed by-

6 Min EMOM

6 Deadlifts

Max Burpees over the Bar

Count Burpees for Score

Bonus Abs

Tabata Sit Ups

“Get comfortable with being uncomfortable!” ― Jillian Michaels

 Mobility WOD – Deadlift Set up

http://www.mobilitywod.com/2013/06/differences-in-the-deadlift-and-oly-set-ups-yes-they-are-different-wfu-and-burdick/

Don’t forget to invite your coaches over for this one…. :)

http://nomnompaleo.com/post/3291459884/grilled-grass-fed-rib-eye-steaks


CFSR WOD 7.30.2014

Tell a Friend!

Games-TV-Offer-2014-V2

WEDNESDAY

Warm Up – Ski Racer

Strength – Back Squat 5 x 6 @ 80%

Conditioning – 3 – 6 Min AMRAPS

10   Squat Thrust Box Jumps 24/20

10 Toes to Bar

3 Minute Rest

Bonus Abs – 50 Windshield Wipers

How Supple are you?

Chewing can be good, when it’s paleo food you’re eating….LOL

 

Did you get a chance to see our commercial while the games were on ESPN?

CROSSFIT SAN RAMON “NIGHT OUT”

Come support CFSR’s member, OLLIE BECKER and taste his DELICIOUS wine!

See ya all in Livermore!!

Photo: Join us at Swirl in Livermore, CA on Aug 1st (5-9pm) as we pour our new Fall Releases!


CFSR WOD 7.29.2014

paleochallengeend 024TUESDAY

Warm Up – Tabata Hollow Rock

Strength – Turkish Get Ups 5 each hand at final weight

20 Min AMRAP

1:1, 1:2, 1:3, 1:4, etc

Rope Climb

Curtis P 95/65

(Squat cleean, lunge, lunge, Push Press)

Bonus Abs – Toes 2 Rope

Mob Wod – miss it?

http://nomnompaleo.com/post/48532229579/spicy-salmon-cucumber-bites

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CFSR WOD 7.28.2014

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MONDAY

Warm Up – 3 Rounds

100 Meter Run

50 Foot Bear Crawl

10 Squats

LEADER BOARD CHALLENGE

Conditioning – HELEN 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull Ups

Bonus Abs – 50 Toes to Bar from the Ground

http://nomnompaleo.com/post/89854861117/crazy-clown-eggs

Crazy Clown Eggs by Michelle Tam http://nomnompaleo.com


CFSR WOD 7.27.2014

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SUNDAY

Warm Up – Rowling 5 Rounds

Strength – Pendlay Rows  5×7 – moderately heavy weight

Conditioning – Tabata Something Else – for total of all reps

Pull Ups

Push Ups

Sit Ups

Squats

- No breaks-

Bonus Abs-

75 Supermans

Make your own Ghee!

http://nomnompaleo.com/post/15235810877/d-i-y-ghee

 

 


CFSR WOD 7.26.2014

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SATURDAY

Strength – Overhead Squat

Build to Max, drop to 75%  3×5

Conditioning – For Time

 1000 Meter Row

30 Power Snatch 95/63

20 Overhead Squats 95/63

10 Bar Facing Burpees

400 Meter Run

“Don’t Talk About it, Be About It!”

 

http://nomnompaleo.com/post/5728050931/asian-almond-chicken-salad#more


CFSR WOD 7.25.2014

Let the Games Begin!

FRIDAY

Strength – EMOM – 85% Shoulder Press Max

1 Shoulder Press

1 Push Press

1 Push Jerk

1 Split Jerk

5 Rounds for Time – 1 minute rest between

200 Meter Run

1 Rope Climb

30 Double Unders

Bonus work – 150 Ft Death March

 

Easylowfatrecipes serve you the best!

http://nomnompaleo.com/post/77596713058/bacon-apple-smothered-pork-chops

Bacon Apple Smothered Pork Chops by Michelle Tam http://nomnompaleo.com


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