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Posts tagged “strength training

CFSR WOD 4.22.2014

4.16.2014 008


Strength – Back Squat

5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%

Conditioning – 12 Min AMRAP

20 Dumbbell Snatch 55/35

15 Toes To Bar

10 Hand Release Push Ups

“The will to win means nothing if you haven’t the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner

 Mobility WOD 311


CFSR WOD 4.20.2014




Eggstravaganza Circuit

Scale appropriately, have fun(No set RX)

2 Rounds for Repetitions (Row for calories)

1 minute each station

1 minute rest

Once Circuit is complete, take an easter egg from the basket for your buy out!!

Atlas Stone Lift

Tire Flip

Goblet Squat

Kettlebell Swing

Man Maker

Dumbbell Snatch

Wall Ball

Kayaker with Medicine ball

Rope Climb*

Row for Calories **

*1 Rope climb counts as three reps – from back to standing will count as 1)

**Row time includes dismount time. For calories to count make sure you are off of rower at 1 min)

Be not afraid of growing slowly, be afraid only of standing still. ~Chinese Proverb

Mobility WOD 309


CFSR WOD 4.15.2014


 Nice work, Tim!


Strength -

Power Clean, Technique to Load

Conditioning – Open 11.5


5 Power Cleans 145/100

10 Toes to Bar

15 Wall Ball 20/14


Most people work hard and spend their health trying to achieve wealth. Then they retire and spend their wealth trying to get back their health. -Kevin Gianni

Mobility WOD 304



CFSR WOD 4.8.2014




Strength – Deadlift

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

Conditioning -

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!


CFSR WOD 3.28.2014

various xfit 2013 102

2 more days until the 14.5 Open Party!  Who’s Ready?


April 2nd 8:30pm and April 5 1:00pm.  Sign up on the EVENTS page or see Lori or Tim and we’ll reserve you a spot. ONLY 20 spots per class!


Strength - Dead Lifts

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

Conditioning -

4 Rounds for Time

400 Meter Run

20 Wall Balls 20/14

2 Minute Rest

The key to life is healthy boundaries. ~Linda Esposito

Mobility WOD 286


Stupid Easy Paleo's Kickin' BBQ Shredded Chicken http://nomnompaleo.com

CFSR WOD 3.26.2014

 The Final Open Party is this Sunday!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  Sign up on the bulletin board.  Can’t wait to see you there!


end of jan 2014 to feb 3 048


Warm Up – 2 Rounds:

250 M row,  10 Push Ups, 10 Air Squats, 10 Good Mornings

Strength – Back Squat

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

5 Rounds for Time

 50 ft Overhead Walking Lunge - 45/25

10 Plate Burpee 45/25

30 Double Unders

Arguing with a fool proves there are two. ~Doris M. Smith

Mobility WOD 285

Slow Cooker Chicken paleo-eats-6-2-11

CFSR WOD 3.18.2014

Might we suggest a Party Aid for the day after St. Patrick’s Day?  Best $3.00 you’ll spend today!

pose and misc 006Patrick A doing his St. Patrick’s Day 20 Burpee Penalty :)  If your name is NOT PATRICK, you get a 25 burpee penalty today….


Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans 75% of Max


15 Minute AMRAP

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb

Even if you are on the right track, you will get run over if you just sit there. ~Will Rogers

Mobility WOD 277 – Get Real About Hydration…

Paleo Comfort Meals:


Cooking From Quick & Easy Paleo Comfort Foods (and The Recipe For Meat Loaf Muffins) by Michelle Tam http://nomnompaleo.com

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 3.7.2014

332014 003

CFSR 7:30pm Beginner Class lookin good!



Split Jerk Technique to Load – from the rack


For Time

20 Back Squat 165/115

20 Air Squat

10 Front Squat 165/115

30 Air Squat

5 Overhead Squat 165/115

40 Air Squat

A man too busy to take care of his health is like a mechanic too busy to take care of his tools. ~Spanish Proverb

Mobility WOD 258



CFSR WOD 3.5.2014

PR board 3.4.14

PR Board!  It’s been wiped clean, we’re ready for some new ones!  Go Get ‘Em!



5 Rounds of 3 Each

Weighted Pull Ups

Weighted Dips


9 Minute AMRAP

12 Bar Facing Burpees

8 Push Jerk 115/75

8 Kettle Bell Swings 70/53

It is better to be a lion for a day than a sheep all your life. ~Elizabeth Kenny

Mobility WOD 256


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

CFSR WOD 3.3.2014

january 27 2014 004


Warm up:

Dynamic Bands


Back Squat:

5@40%, 5@50%, 3@60%

5@65% 5@75% max@85


8 minute AMRAP

8 Barbell Lunge front rack 115/75

8 Chest to bar Pull ups

8 Push ups

Health is a large word.  It embraces not the body only, but the mind and spirit as well;…and not today’s pain or pleasure alone, but the whole being and outlook of a man. ~ James H. West

Mobility WOD 254


CFSR WOD 2.28.2014

thru 2 11 2014 021

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 2.20.2014

thru 2 11 2014 085Thursday

Warm Up:

4 Rounds

6 Push Press 45/33

6 Snatch Balance 45/33

6 Back Squat 45/33


Push Ups –  5 Sets of  6-12 reps

Tempo 3,2,1,0

(down 3,  bottom hold 2 , up 1 ,  top hold 0)


2 Rounds

1  1/2 minutes each exercise with 1 minute break

Wall Ball 20/14

Row For Calories

Kettle Bell Swings 53/35

Ground to Overhead  75/53


“If you want to be healthy – run, if you want to be handsome – run, if you want to be smart – run.” – Ancient Greek Aphorism

Mobility WOD 245 Unglue your hips and thighs


CFSR WOD 2.5.2014

end of jan 2014 to feb 3 026

Get it Karli!!


Warm up:

Jump Rope any variation – 5 minutes

Strength: Clean and Jerk technique to heavy load.

WOD - “DT” 15 min AMRAP

12 Deadlifts 155/105 lbs

9 Hang Power Cleans 155/105 lbs

6 Push Jerks 155/105 lbs

Mobility WOD 230

Hey Duck Squatter…

Paleo Challenge Day 17 – Lunch

Throw another Shrimp on the Barbie….Ok, it’s cold outside, no grilling quite yet.  Still this is a great recipe that’s QUICK and EASY!  yah!  Make up a delicious salad to put these bad boys on and you’re set!  It’s what’s for lunch.  Check in with Safeway for deals on wild caught prawns, sometimes the deals are unbeatable.


Sautéed Shrimp with Turmeric and Mustard Seeds (Image 1)

CFSR WOD 2.4.2014

end of jan 2014 to feb 3 018Nice work Mateika!


Warm Up – Hill Mile

Strength – Back Squat  5@ 40% 5@50% 3@60% 3@70% 3@80% Max Rep @ 90%

Tabata Something Else

Tabata Pull-up

Tabata Push-up

Tabata Sit-up (abmat)

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.  Complete all 8 of each exercise before moving to the next exercise.  There is no break between exercises.

Mobility WOD 229

Paleo Challenge day 16 – Breakfast

Nothing easier than a muffin to go–and nothing is healthier than a paleo egg muffin ;)  Play around with this one, add in different meats and veggies.  Put some sliced grape tomato and a leaf of fresh basil on top for a bit of Italian heaven!  Quick rule of thumb, one egg per muffin hole in the muffin tin.  Use cupcake paper wrappers so your cleanup is virtually nonexistent!  Enjoy!


CFSR WOD 1.25.2014


Warm Up – Burgner Warm Up

Strength – Power Snatch work to a 1 RM

WOD – Open 11.1

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55

“I’m doing it for Me…”


Mobility WOD 219 – Athletes Don’t Wear Flip Flops…

Paleo Challenge Day 6 – Lunch Idea

I have to be honest, I’m starving and this looks delicious!  I like this recipebecause it’s easy to eat on the run (no, no, don’t run with a sharp stick in your hand) and it’s something that kids will eat too!  I love the step by step instructions with pics, makes for an easy recipe to learn.  It’s something different from what most of us are used to eating, so think outside the box and give it a try!  If you ever need to know if it’s any good, bring me some and I’ll taste test it for you!  :)




CFSR WOD 1.16.2014


Warm Up: Virtual Fran
Jumping Pull Ups
Bar Thrusters
Strength: Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips
Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” 
― Maya AngelouLetter to My Daughter

Mobility WOD 211
butternut squash with blue cheese

CFSR WOD 1.15.2014

SacTown Throwdown!


Warm Up: Tabata Abs
Strength: Four sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps
Rest 90 seconds
Conditioning: For time:
40 Wall Ball
20 Pull-Ups
30 Wall Ball
15 Pull-Ups
20 Wall Ball
10 Pull-Ups
10 Wall Ball
5 Pull-Ups

“Above all, be the heroine of your life, not the victim.”
― Nora Ephron

Mobility WOD 210



CFSR WOD 1.14.2014


Warm Up: Dynamic Bands
Banded Good Mornings
Strength: Four sets of:
Deadlift x 5 reps
Rest 30 seconds
Handstand Push-Ups x Max Reps
Conditioning:For time:
40 Kettlebelll Swings (24/16 kg)
20 Burpees
800 Meter Run
30 Kettlebell Swings
15 Burpees
600 Meter Run
20 Kettlebell Swings
10 Burpees
400 Meter Run

“The most courageous act is still to think for yourself. Aloud.” 
― Coco Chanel


Mobility WOD 209


CFSR WOD 1.13.2014

Congratulations Team CFSR on a great finish at the

SacTown Throwdown!


Warm Up:
7min Amrap
200m Run
5 Burpees
Strength: Four sets of:
Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds
Three rounds for time of:
12 Hang Power Cleans (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
30 Double-Unders

Mobility WOD 208


Roasted Brussels Sprouts and Bacon by Michelle Tam http://nomnompaleo.com

CFSR WOD 1.12.2013

POSE Running Clinic is TODAY!


12 x 50 meter sprint to sidewalk, walk back
20 min AMRAP
death by wallball (start at 5)
immediately followed by
death by burpee (start at 5)
5 reps WB 1st min, 6 WB 2nd min, 7 WB…when unable to complete all reps in minute switch to 5 burpees in the next minute, 6 B,7 B …if you are unable to complete burpee reps start over at 5 WB …
score is total reps
intent: Do each set as fast as possible, be explosive! This is for maximum training effect.
If today is the big day you have been training for… you will maximize your score by going easy in the shorter sets.

 “It’s not whether you get knocked down; it’s whether you get up.”

– Vince Lombardi

Mobility WOD 207



CFSR WOD 1.11.2014

POSE Running CLINIC is

tomorrow!  10:30-1:30 for

adults, 1:30-2:30 for youths


Warm up: Tabata Weighted Sit Ups
Rope Climbs 3 sets max unbroken climbs
do not rest weight on floor, toe touch at bottom
WOD – “The Seven”
7 rounds
7 handstand push ups
7 thrusters 135/95
7 Knees to elbows
7  Deadlift, 245/170
7 Burpees
7 Kettlebell swings, 53/35
7 Pull-ups

“It ain’t over till it’s over.”

– Yogi Berra

Mobility WOD 206 – The Couch Series


CFSR WOD 1.10.2014


Workout of the Day
Six sets of:
Power Clean x 1.1.1@ 75%
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
For time:
1000 Meter Row
50 Kettlebell Swings

 “There are only two options regarding commitment.

You’re either IN or

you’re OUT. There is no such thing as life in-between.”

– Pat Riley

Mobility WOD 205 Part 2


Ready to eat!

CFSR WOD 1.9.2014


Workout of the Day
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

“It is not the size of a man but the size of his heart that matters.”

– Evander Holyfield

Mobility WOD 205 Shoulder Tweak Part 1



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