2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “strength

CFSR WOD 7.17.2014

tuesday7.8.14 003THURSDAY

Speed – 5 x 100 Meter Sprints

Strength – Muscle Up Practice

Conditioning – 2 – 5 Minute AMRAPS

10 Pistols

10 Dumb Bell Snatch 53/35

30 Double Unders

2 Minute Rest

Bonus Abs – 80 Windshield Wipers

 

http://nomnompaleo.com/post/54289289200/swiss-chard-with-raisins-pine-nuts-and-porkitos

Swiss Chard with Raisins, Pine Nuts, and Porkitos by Michelle Tam http://nomnompaleo.com

 


CFSR WOD 6.16.2104

6.5.2014 035MONDAY

Conditioning – 8 Is Great!

2 Rounds:

1 minute on 1 minute rest of each exercise for Max Reps.

- Shoot Throughs

- KB Swings 53/35

- Sit Ups

- Jumping Lunges

- Back Squat (from the Ground) 115/75

- Knees to Elbows

-Hand Release Push Ups

- Box Jumps 24/20

ok, ok, today is a Burpee free workout!  You’re Welcome!

asian-beef-kabobs/

 


CFSR WOD 6.6.2014

PALEO CHALLENGE MEETING IS TONIGHT 6:30pm.

 Have you signed up?  

CFSR NIGHT OUT – TONIGHT 8:30pm McGahs in Danville!

Nice work Adornato and Michael V!

FRIDAY

Strength – Snatch Technique to Load

Conditioning – 5 Rounds for Time

*3 of the following complex:

*Burpee

*Squat Jump

*Burpee

*Squat Jump

*Wall Climb

10 Deadlifts 225/155

 

Mobility WOD 357 – baby Momma…?

bacon-wrapped-honey-mustard-chicken-strips/[/embed]

 


CFSR WOD 6.2.2014

Ashley G. making it look easy!  You go girl!

MONDAY

Speed – 5 x 100 M Sprints

Conditioning -

16 min AMRAP

6 Ring Rows

12 Push Ups

18 Reverse Lunges

Some drugs are good….CrossFit, the only prescription you’ll ever need!

Mobility WOD 353 – Floss Bomb

tender-prime-rib-roast-with-mushroom-and-bacon-saute/#axzz32rllra8P[/embed]


CFSR WOD 6.1.2014

Ollie, aka The PR KING!  Good job!

SUNDAY

Strength – 4×9 Pendlay Rows 45/33

Conditioning – 12 Min AMRAP

6 Burpees

5 Meter Bear Crawl

12 Wall Balls

5 Meter Bear Crawl

CHEERS….

 

Mobility WOD 352 – Old, Junkie tissue

[epistachio-crusted-halibut-blood-orange-sauce/[/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 5.24.2014

5.21.2014 008Tracy & Andrew!

Saturday

Conditioning – For Time

50 Jumping Lunges

50 Toes To Bar

50 Jumping Squats 45/33

50 Medicine Ball Sit Ups 20/14

50 Squats

50 Sit Ups

50 Walking Lunges

Mobility WOD 345

indian-beef.html

 

 

 


CFSR WOD 5.23.2014

may14 008Friday

Strength – 8×3 Weighted Pull Ups & Dips

Conditioning – 4 Rounds For Time

20 Wall Balls 20/14

20 Kettle Bell Swings 53/35

200 Meter Run

2 Min Break

Mobility WOD 343

 

smoked-salmon-eggs-benedict/


CFSR WOD 5.22.2014

may14 007

THURSDAY

Who’s going to Regionals Next Friday?

Strength – Front Squat 10 x 3 reps at 80%

Conditioning – 5 Rounds For Time

1 Rope Climb

15 Box Jump w/Squat Thrust

Mobility WOD 341

mexi-meatballs-with-mango-salsa-puree-i-love

Mexi-Meatballs with Mango Salsa Puree<br /><br />
I LOVE MEXICAN FOOD.  Anything spicy will do really and salsa is pretty much my favorite food next to avocado and bacon (both of which could be added to this recipe).  So here’s any easy throw-together recipe that is sure to please.<br /><br />
Prep Time: 10min<br /><br />
Cook Time: 30min<br /><br />
Meals: 3-4<br /><br />
Ingredients:<br /><br />
1lb grass-fed beef<br /><br />
.7lb chorizo sausage<br /><br />
2 tomatoes<br /><br />
2 jalapenos<br /><br />
1 sweet onion<br /><br />
1 mango<br /><br />
cilantro<br /><br />
spices (chili powder, parika, cumin, garlic salt, s&amp;p)<br /><br />
Preheat the oven to 400F and combine the beef and chorizo in a bowl.  Throw in A LOT of chili powder, paprika, and cumin as well as two minced jalapenos.  Mix this all together and roll into meatballs sized between a golf ball and a tennis ball.  Toss in the oven.<br /><br />
While that is cooking slice up your tomatoes, onion and mango and throw in a food processor.  Pull off some cilantro leaves and throw in as well (start with a little and you can always add more later).  Add a squeeze of lime with some garlic salt and process to a puree.<br /><br />
When the meatballs are done (about 30min) just add some salsa on top and chow down!  The mango salsa helps to cool off the spicy meatballs and it taste incredible.  This was my first recipe using a food processor and if you don’t have one you SHOULD get one.  Not only can you make some cool shit but you can literally throw in huge chunks of whatever and it does all the work for you.  Enjoy!” width=”500″ height=”375″ /></p>

	<div class=


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 5.9.2014

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 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 4.27.2014

4-22-2014 007

POSE RUNNING CLINIC IS TODAY!

 

Sunday – Funday?  YES!!

Conditioning – “Lazy Leigh”

100 Lunges
90 Pushups
80 Situps
70 Squats
60 Double Unders
50 KB swings (53/35)
40 Burpees
30 Box jumps
20 Pullups
10 Thrusters (135/95)

“Strength does not come from physical capacity.  It comes from an indomitable will” – Mahatma Gandhi

Mobility WOD 316 – Tricky Elbow Fixes

http://gavanmurphy.com/herb-grilled-pork-chops/


CFSR WOD 4.26.2014

 

4-22-2014 006

 POSE RUNNING CLINIC IS TOMORROW!  10:30am – 1:30pm Adults, 1:30pm-2:30pm Youth. See the POSE page for pricing and more details!

Saturday

“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”

Warm Up – 2 Rounds

Run 200 Meters

10 Wall Balls

10 Burpees

Conditioning – 2 x 5 Min AMRAP (3 minute break)

5 Shoulder to Overhead 115/75

10 – 1 Arm Dumbbell Clean 5 Right 5 Left 55/35

15 Double Unders

Post Conditioning – 2 x 500 Meter Row – rest as needed

 

Mobility WOD 315 – The Great New Shoulder Fix

spicy-chicken-and-bacon-poppers

 


CFSR WOD 4.23.2014

4.16.2014 003

Wednesday

Warm Up -

Medicine Ball Drills

 Tabata Hollow Rock

Conditioning – Helen 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull ups

“You only ever grow as a human being if you’re outside your comfort zone.” -Percy Cerutty

Mobility WOD 312

succulent-roast-goose

 


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 4.10.2014

IMAG1832

 

Thursday

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

http://www.radiancenutrition.com/2011/05/20/north-africian-spiced-ribs/


CFSR WOD 4.9.2014

IMAG1818

 

Wednesday

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

http://www.catalystathletics.com/recipes/recipe.php?recipeID=26

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

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 4.7.2014

_0006196

 Monday

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…

/ratatouille/


CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -

Annie

50-40-30-20-10

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

http://nuttykitchen.com/2010/04/15/thai-almond-pork-awesome-for-lunch-or-dinner/

 

 


CFSR WOD 4.2.2014

_0005939

Wednesday

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

garlicky-roasted-shrimp-and-swiss-chard

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

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


Follow

Get every new post delivered to your Inbox.

Join 69 other followers