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Posts tagged “strength training

CFSR WOD 7.10.2014

And the Winner of the Paleo Challenge is….. CALI MATTHEWS!  in 30 days she lost 7.7#s and 3.63% body fat!  YAH!!!

Congratulations and CHEERS to a lifetime of health!

The next Paleo Challenge kicks off July 21st!

sunday 012

THURSDAY

Strength – Clean & Jerk Technique to Load, then drop to 85%  6×1

Conditioning – For Time

750 Meter Row

20 Bar facing Burpees

30 Lunges 75/55

40 Hang Power Cleans 75/55

50 Lateral Bar Jumps

Bonus Abs – Tabata Sit Ups

16 Reasons to Have Sex Daily…

http://themindunleashed.org/2014/06/16-reasons-daily-sex.html

http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 7.8.2014

sunday 004TUESDAY

Warm Up – 3 Rounds

10 Air Squats

50 Foot Death March

100 Meter Run

Strength – Back Squat – Wendler (bottom charts)

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 4 Rounds For Time

10 Back Squat 185/115 from the ground

400 Meter Run

*2 Minute Rest*

http://nomnompaleo.com/post/83528252208/bacon-pancake-sandwiches

Bacon Pancake Sandwiches by Michelle Tam http://nomnompaleo.com


CFSR WOD 6.25.2014

6.24.2014 003Wednesday

Strength – Shoulder Press

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 5 Rounds for Time

12 Push Jerk 95/65

12 Front Rack Lunge 95/65

12 Bar Facing Burpees

 

http://www.realsimple.com/food-recipes/browse-all-recipes/ginger-chicken-cucumber-spinach-salad-10000000524289/index.html

 


CFSR WOD 6.5.2014


PALEO CHALLENGE MEETING IS TOMORROW – 6:30pm

 Followed by CFSR Night Out–McGahs in Danville 8:30pm

Nice work, Karen

THURSDAY

Strength – Back Squat

4×9 @ 75%

Conditioning – “30/30″ (30 seconds of work, 30 seconds of rest)

5 Sets of 5 M Shuttle Runs

5 Sets of Wall Balls 20/14

5 Sets of Box Jumps 24/20

2 Min Break Between exercises

 

Mobility WOD 356 – Getting Crushed by a Stone?

shrimp-and-bacon-spinach-salad.html[/embed]

 

 

 

 

 

 

 

 


CFSR WOD 5.30.2014

Chris C. doing MURPH with a 50# backpack!  GO CHRIS!

FRIDAY

Speed – 8 x 50 Meter Sprints

Conditioning – 21-15-9

Chest to Bar Pull Ups

Sumo Deadlift High Pulls 95/65

Bonus Abs – Tabata Hollow Rock

Mobility WOD 350

quick-fish-dish/[/embed]


CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!

Sunday

Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345

caveman-cuisine-epic-pig-and-plantains.html

 


CFSR WOD 5.16.2014

5.2.2014 006

Friday

Strength – Back Squat  5×7 @75% of 1RM (use top chart)

Conditioning – 2 Rounds for Time

3 sets of each

10 Toes to bar

10 Dumb Bell Box Step ups 53/35 24/20

1 Minute Rest

“There is nothing worse than dumb bell box step ups…”

~Lori after her first  CrossFit competition

Mobility WOD 335

 

surf-and-turf-lettuce-tacos

 


CFSR WOD 5.13.2014

cincodemayo 012

 

Tuesday

Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332

brisket-and-veggies

 


CFSR WOD 5.10.2014

5.2.2014 004

Saturday

Strength – Turkish Get Ups

Conditioning – Medicine Ball Mania

3 Rounds for Time:

400 Meter Run w Medicine Ball 20/14

25 Wall Balls 20/14

100 Ft Overhead Walking Lunge 20/14

*10 Burpee Penalty Every Time the Medicine Ball Touches the Ground*

Conditioning PART 2 – Annie

50-40-30-20-10

Double Unders

Sit Ups

 

“Health is not simply the absence of sickness.”  ~Hannah Green

Mobility WOD 329

http://nomnompaleo.com/post/4435595284/roasted-baby-artichokes

 


CFSR WOD 5.9.2014

5.2.2014 003

Friday

Strength – Snatch – Technique to Load- Record Max

Strength – 7 Min AMRAP

7 Full Snatch 115/75

7 Hang Power Clean 115/75

7 Shoulder to Overhead 115/75

“The best and most efficient pharmacy is within your own system.”  ~Robert C. Peale

Mobility WOD 328

oven-baked-sweet-potato-fries

 


CFSR WOD 5.8.2014

5.2.2014 002

Thursday

Strength – Deadlift

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

Conditioning -

17 Min AMRAP

10 Thrusters 95/65

10 Toes to Bar

30 Double Unders

“Our bodies are our gardens – our wills are our gardeners.”  ~William Shakespeare

Mobility WOD 327

http://nomnompaleo.com/post/3397688384/curried-beef-broccoli-slaw-mushroom-frittata


CFSR WOD 5.6.2014

4-23-2014 004Tuesday

Strength – Back Squat

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

Conditioning -

Tabata – 8 rounds of each exercise with a 1 minute break between exercises

Wall Ball 20/14

Hang Cleans 75/55

Dumb Bell Snatch 55/35

V-Ups

Count Total Reps for Score

“From the bitterness of disease man learns the sweetness of health.”  ~Catalan Proverb

Mobility WOD 325 – Pull Up Chicken Necking….

Asian-meatballs

image

 


CFSR WOD 5.5.2014

4-23-2014 001

Monday

Warm Up – 2 Rounds

200 Meter Run

50 Ft Lunge

15 Burpees

Strength – Shoulder Press 5-5-Max Wendler

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

Conditioning -

10-9-8-7-6-5-4-3-2-1

Kettle Bell Swings 70/53

Box Jumps 30/24

 

“Health is like money, we never have a true idea of its value until we lose it – Josh Billings

Mobilty Wod 324

http://nomnompaleo.com/post/3195098303/asian-cauliflower-fried-rice

Asian Cauliflower Fried Rice by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 5.4.2014

3152014 008

 Sunday

Warm Up – Rowling

Conditioning -

800 Meter Run

4 Rounds

8 Ring Rows

10 Full Cleans 115/75

15 Push Ups

800 Meter Run

 

 “Health and cheerfulness naturally beget each other.”  ~Joseph Addison

Mobility WOD 323

http://www.theclothesmakethegirl.com/2011/11/07/lebanese-onion-parsley-salad/

 


CFSR WOD 4.28.2014

lori 001

Elliot and Lori working hard at making Lori look even shorter….

Monday

Warm Up – 3 Rounds

200 M Run

10 Good Mornings 45/33

10 Squats

10 Shoulder Press 45/33

Strength – Deadlifts

5-5-5 at Max Weight for each set

Conditioning – 3 Rounds For Time

8 Kettle Bell Snatches 53/35

16 Jumping Squats 45/33

24 Push Press 45/33

“There Are No Limits”

Mobility WOD 317

baked-bison-bacon-burgers - say that 3 times fast!!

 

 

 


CFSR WOD 4.22.2014

4.16.2014 008

Tuesday

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

http://freerange-human.com/recipes/broiled-lobster-tails-in-herb-butter/


CFSR WOD 4.20.2014

HAPPY EASTER!

ONE WOD TODAY  - 8am

Sunday

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

http://cavewomancafe.wordpress.com/2013/03/27/hunting-for-the-great-easter-ham/


CFSR WOD 4.15.2014

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 Nice work, Tim!

Tuesday

Strength -

Power Clean, Technique to Load

Conditioning – Open 11.5

20 MIN AMRAP

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

http://gavanmurphy.com/chipotle-salmon-burgers-with-stone-fruit-salsa/

 


CFSR WOD 4.8.2014

IMAG1810

 

Tuesday

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!

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/


CFSR WOD 3.28.2014

various xfit 2013 102

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

HAVE YOU SIGNED UP FOR THE ESKABO DAAN  SELF DEFENSE WORKSHOPS YET?  

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!

Friday

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

http://nomnompaleo.com/post/61326007449/stupid-easy-paleos-kickin-bbq-shredded-chicken

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

Wednesday

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….

Tuesday

Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans 75% of Max

Conditioning-

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:

http://nomnompaleo.com/post/62028051471/quick-easy-paleo-comfort-foods-the-recipe-for-meat

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….

Monday

Strength- Overhead Squat Technique to Load

Conditioning -

Nancy

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-with-parsnip-turnip-puree/

Corned Beef and Cabbage by Against All Grain


CFSR WOD 3.7.2014

332014 003

CFSR 7:30pm Beginner Class lookin good!

Friday

Strength:

Split Jerk Technique to Load – from the rack

Conditioning:

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

http://nomnompaleo.com/post/41605570388/whole30-day-27-paleo-chips-including-a-new-recipe-for

image


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