CFSR WOD 5.10.2013
Saturday is Masters Madness show up and cheer on these 2
plus Dan and Krisztina
““To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.” Ralph Waldo Emerson
Childhood Obesity Starts at Home
RECIPE OF THE DAY: Maple Pork Stew
CFSR WOD 03.18.2013
Karen, Lili, Maryam, Carolina, Shannon & Tearna.
Thank you!! To everyone who came out to compete in or cheer for the Open workout 13.2 Sunday. I love hanging out with all of you!
Well, that that was an easy one! Riiight!! Bodies writhing on the floor in pain. Breathing like guppies pulled from the water…Keep up the good work my friends! Now we wait for Wednesday’s announcement of workout 13.3! What kind of fun will be in store for us next?
Monday 3/18/2013
Clean and Jerk
3-3-2-2-1-1-1
–
2 rounds for time:
800 m run
30 pull ups
30 hand release push ups
“I have about concluded that wealth is a state of mind, and that anyone can acquire a wealthy state of mind by thinking rich thoughts.” Andrew Young
RECIPE OF THE DAY: Grain Free Carob Chip Super Food Bars
How to Pass a Car in a Subaru
CFSR WOD 3.12.2013
Keegan and Douglas
Tuesday 3/12/2013
25 Wall Balls 20/14
15 C2B Pullups
“To uncover your true potential, you must first find your own limits and then you have to have the courage to blow past them.” Picabo Street, Former American alpine ski racer
RECIPE OF THE DAY: Creamy Tomato Soup
CFSR WOD 02.23.2013
Grant and Wade
7:30 am Saturday class cancelled
Saturday 2/23/2013
Open 11.1 (the first WOD of the 2011 Open)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)
Endurance
3 x 1 mile TT flat
3 min rest
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.” Albert Pike
Biotech Industry Ups Propaganda Efforts with Undercover Ambassadors?
RECIPE OF THE DAY: Baba Ghanoush (Eggplant)
CFSR WOD 1.31.2013
Thursday 1/31/2013
Accessory Strength
3 set 10 each
GHD Sit Ups
Back Extension
Then…
10 Minute AMRAP
Front Squat 115/ 75
Burpee Pull Up
2 of each, 4 ,6, 8, 10, 12….
Improve your burpee pull up with this trick
Endurance
6 x 400 m
400 m active recovery
Don’t count the days, make the days count. ”
― Muhammed Ali
Meat Crust Quiche - by PaleOMG
DON’T TRY THIS!!!!
Well go ahead and ride the bike, just skip the Red Bull!
CFSR WOD 1.16.2013
Candy gives Nik a ride in a partner carry.
Wednesday 1-16-13
CFSR WOD 1.10.2013
Thursday 1/10/2013
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B
CFSR WOD: 1.8.2013
Tuesday 1-8-13
Part A
40 C2B Pullups
“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”
RECIPE OF THE DAY: Cranberry Almond Loaf
CFSR WOD 1.3.2012
Thursday 1/3/13
Part A
Tabata
for max work time:
4 rounds
20 sec hollow rock
10 sec break
20 sec flutter kick
10 sec break
20 sec sit up
10 sec break
20 sec plank
10 sec break
Goal is to work the full 20 seconds of each exercise.
4 exercises x 20 sec = 80 seconds per round x 4 rounds =320 seconds.
Your score = 320 minus the # of seconds you stopped during work periods. Keep a paper handy and write it down during your 10 second breaks.
Part B
12 min AMRAP
12 Deadlift 115/75
9 Hang Power Clean115/75
6 Push Jerk 115/75
100 m run
Endurance
For total time including breaks:
Hill mile
3 minute break
Flat 1200 m
3 minute break
Hill 800 m
2 minute break
Flat 400 m
I had an attack of an old habit.
(See comment under Registration on Auburn Triathlon 2/3 of the way down this page. Yeah, I am known for irrational bouts of jumping into things I am not prepared for.)
New Years Eve around 10:15 pm I decided to see if there was a running race on New Years Day. So, there I was at 8:30 the morning running a Half Marathon around Lake Chabot. I haven’t run for most of the last year due to injuring my knee in the parkour accident. I have done maybe 2 or three runs over a mile in that time and only in the last month have I been able to run a few days of intervals. Not exactly prepared:) As one would expect it got a little ugly.
After 3 miles my legs, already sore from a double CrossFit workout 2 days before, turned into overstuffed sausages and I knew I was going to pay for going out too fast. It was slower than I used to run but not slow enough. I eased back on the throttle settling into a very easy pace, just staying light and quick. I was feeling good and enjoying the run allowing myself to forget that I still would have to pay the price for my previous mistake.
Around mile 7 the piper came for payment. I felt the twinge in the hamstring. The cramping started. No problem, been here before, down shift again switch from running correctly(hamstrings) to shuffling (hips). Only 6 miles or so left to go. In need of electrolytes and energy to slow the cramping I hit the feed zone. At this point of break down the typical nutritional rules get thrown out the window. I searched for anything they had that was likely to help… GU and some nasty sports drink in hot pink (Is food coloring an electrolyte?), and part of a banana.
Pressing onward I managed to keep running, cramps threatening anytime I tested my ambitions against the snails pace. I find it somewhat enjoyable like a chess match with my cramping muscles. I move on, they try to stop me. I subtly shift my body position and alter my movement at the slightest hint of a twinge, outmaneuvering the cramp and gently keeping enough loading on the muscle to stop the spasm without the overload that could make it worse. I ran through it to the finish never stopping accept at the one feed station for about a minute to refuel.
My result?
2:18:15 118th overall 16th in my age group 10:29 per mile pace.
A bit more than a half hour slower than I expected, but one of my most enjoyable New Years mornings on record. There is something special about reaching limits and persevering, about the process of dealing with challenges. That process can be as rewarding as having the winners medal hanging around your neck.
Catch the Endurance WOD’s and join me for the Next One January 26th!
Coyote Hills 5k, 10k, 1/2 marathon
I’ve signed up for the 1/2 again because as rewarding as that was…
It left me with something to prove to myself and a new goal was born.
“We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves.”
Sir Roger Bannister (He was the first person to break 4 minute mile)
“”A person, who no matter how desperate the situation, gives others hope, is a true leader.”
Fructose Has Different Effect Than Glucose On Brain Regions That Regulate Appetite
VIDEO OF THE DAY: The Power of Vulnerability
RECIPE OF THE DAY: Paleo Chicken and Andouille Gumbo – YUM!
CFSR WOD 12.30.2012
Holiday Schedule
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Sunday 12/30/2012
Part A
Front Squat
3 x 5
Part B
for time:
7 rounds
15 Burpees
100 ft Bear Crawl
20 Kettlebell Swings 53/35
“Confidence is contagious. So is lack of confidence.”
― Vince Lombardi Jr.
Bring the Confidence! Bring your A game!
Sugar… New Research – it keeps getting worse.
CFSR WOD 12.3.2012
Monday 12/3/2012
Back Squat
2 x 9 @70% 5 @ 80%
&
for time:
9 Hang Power Snatch 135/95
40 double unders
6 Hang Power Snatch 135/95
40 double unders
3 Hang Power Snatch 135/95
40 double unders
“Sometime we are lucky enough to know that our lives have been changed, to discard the old, embrace the new, and run headlong down an immutable course”
― Jacques-Yves Cousteau
Be strong
- The 10:30 class is very “special”
Tuesday 8/30/11
Thruster
5-5-5-5-5
+
Against a 12 min clock:
50 Hand release pushups
Run 1200m
50 Thrusters (45#)
Max reps double unders
What do you think? Do little girls need diet books?
Central governors part one: Strength
Weight gain hits women after marriage, men after divorce
No comment needed
Chuck Norris, when clean shaven, radiates the heat of three suns
Get a grip
Funny stuff
Tuesday 8/16/11
5 rounds:
Max reps supine ring pulls
+
for time:
50 Kb swings (53/35)
50 Pullups
35 KB swings
35 Pullups
20 KB swins
20 Pullups
Sweet. 60,000 lbs. of ground beef recalled
Please read. Chalk it up
Burning runner: An inside look into crossfit culture
Crazy climbing skills
Grandmas gone wild
Warning. Beware of watch dog.......
Thursday 8/11/11
Weighted Ring dip
2-2-2-2-2-2-2-2-2-2
+
Against a 10 min clock:
Run 800m
then
30-20-10
Wallball shot
Pushup w/hand release
Then
Max reps parallette handstand pushups
The benefits of exercise after cancer
Soy doesnt stop bone loss or ease menopause
I know what Im getting for Grandma next Christmas
Chuck Norris never hides, he only seeks
Eat good food. its not that hard
10:30 works on their racks
Friday 8/5/11
for time:
50 pushups w/ hand release
then 5 rounds
5 squat cleans (185/125)
10 Chest to bar pullups
then
400m plate run (45/25)
Scientists suggest red wine helps prevent sunburn
Even a little bit of exercise goes a long way
Still counting calories? Your weigth loss plan may be out dated
Your crossfit games winners
Go next year if you have the chance
Chuck Norris can eat just one Lay’s potato chip
Human weightlifting
Alex decided to do Fran in his firefighter turn outs today for his birthday. Hell of a way to celebrate your Bday, great job!!!
Friday 7/1/11
Deadlift
5-5-5-5-5
+
for time:
40 Deadlifts (135/95)
30 Hang power cleans (115/75)
20 Thrusters (95/65)
10 Burpee bar hops
Coaches corner: For the 2nd part of the WOD you use the same bar for each lift. Strip weights off the bar as you go.
Cool site I just found, plenty of nerdy stuff. Zone 5 endurance
Who will let me snatch balance them???
Don’t feed your kids crap. Dont do it!!!
Gail went cherry picking.... get it?!?!?!?!?!
Thursday 6/23/11
Push press
5-5-5-5-5
+
As many rounds possible in 10 min:
10 Walking lunges w/ bar in rack position (75/55)
10 Thrusters (75/55)
Any time the bar come out of the rack position stop and complete 5 burpees
Cigarettes will carry grisly warning lables
Study finds high rate of child food allegries in US
Just awesome!
Fail
Chad wins the award for loudest yeller in gym history. I think I can hear him even thought its only a picture
Friday 5/6/11
Deadlift
5-5-5-5-5
+
for time:
50 Wallball shots (20/14)
25 Burpee box jumps (24/20)
20 Deadlifts (245/170)
Good article on the tabats. Wait whats a tabata again?
Slow-roasted raccoon, parboiled possum and hickory-smoked armadillo. Now thats paleo
Tail hair tells tale of cattles diet
Dont worry when you mess up, we do it too.
I ecpect to see this tomorrow
What is strong?
Jerry preys to the crossfit gods
Overhead squat
3-3-3-3-3
+
“Death by 10m”
Complete 1 10m sprint the first min, 2 the second, 3 the third and so on until you cannot perform the correct amount within that min.
Coaches corner: For death by 10m we will be starting at 5 min and you have to touch your hand on the line each time instead of just your foot
Where do Americans get their calories?
Patients, beware of wrong side surgery
What is strong?
Slow news day
- Sean, the rare endurance athlete who also lifts heavy stuff
Tuesday 4/26/11
Thruster
5-5-5-5-5
+
Tabata Thruster (95/65)
Tabata Chest to bar pullup
Scared for her lift the entire video
Love thy burpees
Part of the record breaking 10:30 class hangs around to watch Damon pick apart open WOD #4
Thursday 4/14/11
“Death by barbell”
5 rounds for time:
15 Deadlift (135/95)
12 Hang power clean (135/95)
9 Front squat (135/95)
6 Push jerk (135/95)
Watch the fructose. 4 apples a day & cholesterol
Half of Americans use supplements
If you havent done the new WOD yet check out this demo and get a few pointers. Here’s a tip, move fast!
As usual we will be running heats on Saturday at 10am and Sunday at 1pm. Let me know which heat you will be attending. EVERY POINT COUNTS so come hit it har and lets get team crossfit SR into the regional competition
Meat glue…….
- Mondays 5:30am class broke the record for most people in a non holiday class with 20!!!
Back squat
5-5-3-3-1-1-1
+
Every minute on the minute for 8 min perform
15 KB swings (53/35)
Max reps Box Jumps (24/20)
Beer better then water after a workout????
This is gross
Gator meat
Try not to be jealous of my gator meat
Wednesday 3/6/11
Push press
3-3-3-3-3
+
As many rounds possible in 10 min:
5 Dead hang pullups
10 Pushups w/ release
15 Virtual shoveling (45/25)
This is virtual shoveling
Good post. Be legit: hold the standard
Working long hours is bad for your heart. Im in trouble
Old school
CF Open WOD #3 has been announced
AMRAP 5 min:
Squat clean (165/110)
Jerk (165/110)
AKA squat clean thruster
