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Posts tagged “strength

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

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 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

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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


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 3.15.2014

3052014 015

CrossFit Kids Staying Strong!

Saturday

Warm Up:

Partner Ab work with Medicine Ball

Conditioning:

“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

asian-almond-chicken-salad#more


CFSR WOD 3.10.2014

3052014 026

Well, that was rough!

Monday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique to Load

Conditioning:

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

green-sliders-spinach-mushroom-and-beef-mini


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


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!

Wednesday

Strength:

5 Rounds of 3 Each

Weighted Pull Ups

Weighted Dips

Conditioning:

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

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

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


CFSR WOD 3.3.2014

january 27 2014 004

Monday

Warm up:

Dynamic Bands

Strength:

Back Squat:

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

5@65% 5@75% max@85

Conditioning:

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

http://www.elanaspantry.com/asparagus-basil-salad/


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

Friday

Warm Up:

Burgner Warm Up

Strength:

Snatch Technique Build to Load

Conditioning:

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

stuffed-turkey-breast-and-roasted-fennel


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

Strength:

Push Ups –  5 Sets of  6-12 reps

Tempo 3,2,1,0

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

Conditioning:

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

Burpees

“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

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


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!

Wednesday

Strength:

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!

http://www.thefoodee.com/recipe/1572/


CFSR WOD 2.3.2014

Nice work Heather!

Nice work Heather!

Monday

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
Sit-up
Back-extension
Pull-up
Dip

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!

julia-childs-classic-roast-chicken


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.

Sunday

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!

Saturday

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!

sweet-potato-hash-with-fried-eggs


CFSR WOD 1.31.2014

january 27 2014 002

Nice Work, Andrew!

Friday

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!

baked-apple-chips-recipe

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


CFSR WOD 1.29.2014


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Happy Birthday, Tim Hill!

Wednesday

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
Sit-up
Back-extension
Pull-up
Dip

Strength – Stones & Tires 5 sets of 6 each

WOD – 8 RFT

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!


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