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Posts tagged “strength

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 4.9.2014




Strength – Split Jerk from Rack

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

Conditioning -

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

My favorite animal is steak. ~Fran Lebowitz

Mobility WOD 298


Flank Steak Pesto Rollups - Entrees -  - paleo diet, paleo, recipe, nutrition, robb wolf, scott hagnas, weight lifting, strength, conditioning, fitness, greg everett - Catalyst Athletics Recipes

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 4.7.2014



Strength – Weighted Pull Ups & Dips 5×7

Or – Muscle Ups

Conditioning – 10 Min AMRAP

30 Seconds Shuttle Run 5 M

30 Seconds 1 Squat every 5 seconds

Our genetic makeup is still that of a Paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not to cereal grains. ~Loren Cordain

Mobility WOD 296

So much more than a Disney Movie…


CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -



Double Unders

Sit Ups

Conditioning Continued….

14 Min AMRAP

 1 Cluster 115/85,  1 Rope Climb

 2 Clusters, 1 Rope Climb

3 Clusters, 1 Rope Climb

etc, etc,

Good ideas are not adopted automatically. They must be driven into practice with courageous patience. ~Hyman Rickover

Mobility WOD 295 Part 2




CFSR WOD 4.2.2014



Strength – Clean & Jerk – Technique to Load

Conditioning -

12 Min AMRAP

10 Wall Balls 20/14

10 Pull Ups

10 Push Ups

10 Ground To Overhead 75/53

Doubts? Fears? Thinking my work will get ignored? Totally. Stopping me? Never. ~David Billings

Mobility WOD 290 Part 2


shrimp and greens1

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 3.15.2014

3052014 015

CrossFit Kids Staying Strong!


Warm Up:

Partner Ab work with Medicine Ball


“Eva” – Team

5 Rounds for Time

800 Meter Run

30 Kettle Bell Swings 70/53

30 Pull Ups

or     Solo   “Half Eva”

5 Rounds for Time

400 Meter Run

15 Kettle Bell Swings 70/53

15 Pull Ups

Nobody can go back and start a new beginning, but anyone can start today and make a new ending. ~Unknown

Mobility WOD 274 The Standing Athlete


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 3.7.2014

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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

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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 2.20.2014

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 2.19.2014

2014-02-10 19.37.08

There are still spots available for the Gymnastics Clinic this Sunday with Roger Harrell!

Roger Harrell is the original Crossfit HQ gymnastics coach. Roger has over 20 years of experience in gymnastics, and over 15 years of coaching experience.  There’s no one better qualified to get you doing your very best. 

The Workshop is designed to improve your efficiency and gain critical mechanical queues that will help improve your performance at any level.  From butterfly kips to muscle ups to basic ground tumbling learn the importance of fully understanding the mechanics of these basic gymnastics elements.  Understanding key concepts will aid in execution of gymnastics elements as well as transferring over to the other movements.  Sign up online or with Lori or Tim!



Back Squat & Shoulder Press  3×5 @ 60%

Conditioning :

4 Rounds for Time

15 Box Jumps 24/20

20 Grasshoppers

25 Ab Mat Sit Ups

Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. ~Lin Yutang

Mobility WOD 243

Eat More Fish!


CFSR WOD 2.3.2014

Nice work Heather!

Nice work Heather!


Warm Up – CrossFit Official Warm Up - 3 rounds of 10 reps:

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with pvc

Strength – Shoulder Press  5@ 40%  5@50% 3@60% 3@70%  3@80%  Max Rep @ 90%

WOD – 3 Rounds  400 M Run, 20 Sumo High Pull 75/53, 20 Pistols (alternating)

Mobility WOD 228

Paleo Challenge Day 15 – Dinner

Let’s roast a chicken!  Trader Joes has affordable free range chickens!  Go get ‘em!  Might as well cook 2 and have leftovers for the week!!  Think of the possibilities, chicken lettuce wraps, salad with chicken, chicken salad with paleo mayo, chicken soup.  MMM!


CFSR WOD 2.2.2014

Mid Month Paleo Challenge Meeting is today 10:45!  Bring your favorite Paleo Snack/Finger food to share!

Nice Job David O.

Nice Job David O.


Warm Up – Speed Ladder Drills

Strength – 5×3 Weighted Pull Ups & Dips

WOD – 17 Min AMRAP

10 hang Power Cleans 115/75

15 Kettlebell Swings 53/35

20 Box Jumps 24/20

Mobility WOD 227

Paleo Challenge day 14 – Happy 2 week Anniversary!!  Lunch Time

SeaSnax Wraps are what’s for Lunch!  So many places sell Seaweed Wraps, but Whole Foods sells SeaSnax, which do NOT have canola oil in them….SCORE!  They come in a variety of flavors – wasabi, toasted onion, olive oil, and Chipotle.  They sell large sheets or mini snack sized ones!  Here’s what we do at home and it is Deeeelicious!  Get yourself some Wild Caught Smoked Salmon – Costco is usually the cheapest place to get this.  Mash up a few avocados.  Mix up a batch of Chipotle mayo.  Slice up a purple onion, a red bell pepper and a cucumber – long, thin slices!  Take the SeaSnax sheet, place the avocado on one side, then fold it in half, using that as a glue to hold it together.  Then on the inside part, spread some mayo, place the salmon and veggie on it and roll it up like a sushi handroll.  Serve with a super big salad full of amazing veggies.  I recommend a Tahini dressing. it goes well with the salmon rolls.  What is Tahini Dressing?  While at Whole Foods grab a bottle of their brand Tahini (sesame seed paste).  Then in a jar mix equal parts Tahini and olive oil (2 tablespoons each) then add in juice from 1/2 a lemon, a 1/2 teaspoon of sea salt and a 1/2 teaspoon of garlic salt.  Blend well and serve fresh.  Put leftover  dressing in the fridge.  *Don’t like Salmon?  Get a can of crab meat and mix it with your chipotle mayo.  Don’t like Crab?  Use some Tuna!*

CFSR WOD 2.1.2014

7:30 pm class knows how to party!

7:30 pm class knows how to party!


Warm Up – Foam Roll

Strength – Deadlifts 5@ 40% 5@50% 3@60% 5@65% 5@75% Max Reps @85%

WOD – Burpee Long Jump 100Ft (No forward progress on Burpee)

Run 200 Meters

Overhead Lunge 100 Ft (45/25)

Run 400 Meters

Farmer Carry 200 Meters (2 of 45/25)

Run 400 Meters

Overhead Lunge 100 Ft

Run 200 Meters

Burpee Long Jump 100 Ft

Mobility WOD 226

Check out Paleocon!  It’s Free–register and start following it!  http://paleocon.com/registration/

Paleo Challenge Day 13 – Breakfast

Once in a while I get a craving for breakfast of  decades past–like eggs and hashbrowns.  So here’s a recipe that will satisfy that yearning and keep you Paleo!  I would also add in some greens to this–so saute up a sweet onion with coconut oil and add in some chopped kale and let it cook down for 10+ minutes until it is tender.  Add a bit of sea salt and there ya go!  Breakfast is served!


CFSR WOD 1.31.2014

january 27 2014 002

Nice Work, Andrew!


Warm Up – Handstand Holds or Handstand Walking

Strength – Front Squat % of Working Max (90% of 1RM)

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

WOD – For Time

50 Pull Ups

50 Wall Balls 20/14

50 Hand Release Push Us

50 Kettle Bell Swings 70/53

Post WOD Speed Work  - 6×50 m sprint, walk back

The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease. 
– Thomas A Edison

Mobility WOD 225

Paleo Challenge Day 12 – Snack Time

Sweet Craving?  You can have a few of these Homemade baked apple chips!  Make a decent sized batch and put some in your lunch or your kiddos lunch!


How to Make Baked Cinnamon Apple Chips- these are so addicting!

CFSR WOD 1.29.2014

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Happy Birthday, Tim Hill!


Warm Up – CrossFit Official Warm Up:

3 rounds of 10-15 reps of

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe

Strength – Stones & Tires 5 sets of 6 each


20 Double Unders

20 Walking Lunges

Let food be thy medicine, thy medicine shall be thy food

- Hippocrates

Mobility WOD 223

Paleo Challenge day 10 - Lunch

I don’t have a picture to share–this is my little recipe that we use more often than not for a fast, healthy, paleo lunch.  Grab yourself a few pounds of organic, grass fed ground beef.  Cook it up with some finely chopped sweet onions and a finely chopped bell pepper.  Seasoning, you ask…  I use some Everyday Seasoning from Trader Joes, cumin and  a pinch of sea salt.  Then I take some organic mixed greens, add in some organic arugula and some fresh organic herbs, (we love dill, cilantro, parsley and Italian parsley).  Chop up the herbs and toss into the salad, mixing well.  Add some fresh, organic tomatoes, some fresh avocado and scoop some of the meat on top.  Drizzle with balsamic vinegar, toss it all up and “BAM,” that’s one heck of a meat salad!  I tend to cook 3-4#s of meat at a time so I always have something to cook with on short notice (or when I’m super busy).  When I have a free 20 minutes I put 5-6 sweet onions in a food processor to chop up, then I saute them in Coconut oil and put in a container  and use throughout the week in various dishes! You can do the same with any and all veggies that you like added to your meals! Mmmm, Veggies!

CFSR WOD 1.28.2014

various xfit 2013 020

 Bryan at the SacTown Throwdown


*The Strength Cycle over the next 4 weeks is based on the Wendler 5-3-1 Cycle.  This utilizes a “working max,” which is 90% of your actual 1 Rep Max.  The Wendler Chart calculates all the numbers off of your 1 Rep max, you can find this chart next to the PVC pipes.*

Warm Up – 3 Sets:

10 Front Squats 45/33

5 Burpees

Strength – Shoulder Press –  from your working max:

5@40%, 5@50%, 3@60%, 5@65%, 5@75%, max reps @85%

WOD – “The Chief”

5 Rounds,  3 Minutes Each:

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 Minute Rest

For Each Cycle, restart the AMRAP

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

One cannot think well, love well, sleep well, if one has not dined well

-Virginia Woolf

Mobility WOD 222

Paleo Challenge Day 9 - Breakfast

Let’s start out with a shopping tip – if you’re going to eat a lot of eggs, go to Trader Joes and buy 3-4 dozen eggs at a time.  They’re in a green container, they are free range, organic and  Omega 3 enriched.  $4.49 a dozen. I try to get all I need for 5-7 days in one swoop of a shopping day.  With that said, I’m going to give you a recipe we use a lot in our household.  Mass production of Breakfast is a must, and eggs are such an amazing protein source, it’s a win-win!  Another Hint, while at TJ getting eggs, buy a few packages of their bacon “Ends and Pieces,”  so much bang for your buck!  Last tip–add more veggies to this recipe!  I cut up a red and yellow bell pepper, throw in a yellow squash and a bag of spinach (sauteed).  Mix and match your veggies–and as a rule of thumb, add more than is required!  Happy Paleo Cooking, Everyone!


CFSR WOD 1.27.2014


Warm up – 3 set of:  5  Scapula Pull Ups, 5 Push Ups, 10 Air Squats

Strength – Back Squat – 90% of your 1RM:  5 @ 40%, 5@50%, 3@60%, 5@65%, 5@75%, 5 + (max)@85%

WOD – 12 min AMRAP

5 Ring Dips

3 Strict Pull Ups

1 Wall Climb

Mobility WOD 221 – Hip Opener

Paleo Challenge – Day 8

Snack Time!  Who wants something fast, easy and filling?  What could be easier than microwaving spaghetti squash?  You don’t even need to acknowledge your oven for this one.  Put a bit of olive oil or ghee on the finished product,  add in some of your favorite left over meat and “Voila,” there you go–a healthy, fast snack.  For those of you missing pasta, I encourage you to try this out.  When I make my homemade bolognese sauce, I serve it over Spaghetti Squash and it’s like I’m back to feeling Italian again ;) So there’s 2 uses for one microwavable dish at once!  BAM!



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