CFSR WOD 05.22.2013
Karli
“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.” Everett Dirksen
The Secret Behind Cold Pressed Coconut Oil
RECIPE OF THE DAY: Baked Beets for Cleansing
CFSR WOD 5.21.2013
Thruster (45/33)
Double Under
Burpee
KB Swing
10 m Shuttle Run
1 min at each station, continuous clock, 1 min rest after each round.
“The truth will set you free. But not until it is finished with you.”
― David Foster Wallace, Infinite Jest
Bee Deaths Create Crisis for Crops
REICPE OF THE DAY: Dijon Crusted Pork Butt Roast
CFSR WOD 5.8.2013
Wednesday 5-8-13
The Dark Side of the China Study Story Supporting Vegetarianism…
CFSR WOD 04.14.2012
The open 13.5 a show of support.
Tuesday 4/14/2012
“Don’t be afraid of the space between your dreams and reality. If you can dream it, you can make it so.”
5 Amazing Benefits of Drinking Lemon Water
RECIPE OF THE DAY: Coco-Mac Carrot Muffins
CFSR WOD 04.06.2013
You have to move fast to dribble the 115 lb. stone
OPEN Workout 13.5 and Party Coming Sunday 10:30 am Be There!!!!
Thank you Sun Tropics Coconut Juice for sponsoring our event!!
Saturday 4/6/2013
4 x 5 Pendlay Rows
alternate with
4 x 5 Weighted Push Up
—–
12 Minute AMRAP
6 Burpee Box Overs
50 ft Overhead Walking Lunge 45/25
100 ft Bear Crawl
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.” John Burroughs
Eating Fish Associated With Lower Risk of Dying Among Older Adults: Risk of Dying from Heart Disease Significantly Lowered Apr. 1, 2013 — Older adults who have higher blood levels of omega-3 fatty acids — found in fatty fish and seafood — may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, according to a new study from Harvard School of Public Health (HSPH) and the University of Washington. Researchers found that older adults who had the highest blood levels of the fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
RECIPE OF THE DAY: Primal Mac & Cheese
CFSR WOD 04.04.2013
Karen and Krisztina on Open 13.4
Thursday 4/4/2013
Workout 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
The full description with all age classes:
WORKOUT 13.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
“The key to change… is to let go of fear.” Rosanne Cash
RECIPE OF THE DAY: Tomato Suprenant
CFSR WOD 03.22.2013
Happy Birthday Carolina!! If you are out partying remember to get a lift from your friends!
Friday 3-22-13
“I do the very best I know how, the very best I can, and I mean to keep on doing so until the end” Abraham Lincoln
Why A Childs Health is Often Damaged at Conception
RECIPE OF THE DAY: Saffron Chicken Gizzards
The Extrodinary Science of Addictive Junk Food. Watch the Video
CFSR WOD 03.19.2013
This is the last thing you see before ending up on our Facebook page! Thanks Carolina
Tuesday 3-19-13
“One never notices what has been done;
one can only see what remains to be done.” Marie Curie
RECIPE OF THE DAY: Coconut Bacon Mussels over Spicy Spinach
CFSR WOD 03.15.2013
Friday 3/15/2013
1,1…2,2…3,3…
Thrusters (95/65)
KB Swings (70/53)
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” Maya Angelou quotes
Secondhand Smoke Exposure Linked to Signs of Heart Disease: Exposure to Tobacco Smoke May Be More Dangerous Than Previously Thought:
Nonsmokers, beware. It seems the more you are exposed to secondhand tobacco smoke — whether it was during your childhood or as an adult, at work or at home — the more likely you are to develop early signs of heart disease, according to research being presented at the American College of Cardiology’s 62nd Annual Scientific Session.
RECIPE OF THE DAY: Herb Crackers
CFSR WOD 2.13.2013
Wednesday 2-13-13
“The greatest treasures are those invisible to the eye but found by the heart.”
Red and Pink SuperFoods in Honor of Valentines Day
RECIPE OF THE DAY: Pad Thai with Chicken
Mindful Eating, A Life Long Process
CFSR WOD 1.20.2013
7:30 pm Beginner Class warms up
Sunday 1-20-13
“If you only do what you know you can do- you never do very much.” Tom Krause
Miss America 2013 and Other Stars Who use CrossFit Training
RECIPE OF THE DAY: Creamy Caeser Salad Dressing
CFSR WOD 1.12.2013
― Steve Prefontaine
CFSR WOD 1.10.2013
Thursday 1/10/2013
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B
CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012
Holiday Schedule
Christmas Eve -10:30 am only
Christmas – day closed
12/26 – 10:30 am only
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Monday 12/24/2012
“12 DAYS OF CHRISTMAS”
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
(This version of 12 days WOD from Badger CrossFit)
CFSR WOD 12.21.12
Friday 12/21/12
We make light of the “end of the world” at our party tonight at 7:30pm.
Let’s also remember this fallen hero who died saving her 1st graders.
Thank you Victoria for having guts and passion, for standing up and making a difference. You stopped the end of the world for some. We do this workout in your memory.
“Victoria”
5 rounds for time of:
10 Thrusters, 95/65
14 Box Jumps, 24/20
12 SDLHP, 95/65
12 Burpees
27 Kettlebell Swings, 53/35
“The only thing necessary for the triumph of evil is for good men to do nothing.”
― Edmund Burke - Victoria did something.
“Lest I keep my complacent way I must remember somewhere out there a person died for me today. As long as there must be war, I ask and I must answer was I worth dying for?”
― Eleanor Roosevelt - Victoria died for the children she knew were worth dying for, honoring their value, she also honored everyone who has ever put their life on the line for the American people. She was worth dying for.
End of the World Party TONIGHT (Friday) 7:30pm
There will be alcohol. Please plan for a safe return home.
There will be bbq and people will be bringing various food and drink to share. Decadent “food” and drinks as well as real food are acceptable. Some will be provided.
There will be an END of the WORLD MOVIE.
Possibly a trip to the Outpost .
Maybe an attempt at the Mesoamerican Ball Game
other games have been mentioned as well as possible throwdown challenge matches between friends.
Come on out and Join the fun!
CFSR WOD 12.13.2012
Thursday 12/13/2012
Part A
Front Squat
3 x 5
Part B
DANIEL Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.First Posted 15 June 2006
|
Endurance WOD:
8 x build to max speed <100m
+
6 x 400 meter run
90 seconds rest
“There are no secrets to success: don’t waste time looking for them. Success is the result of perfection, hard work, learning from failure, loyalty to those for whom you work, and persistence.”
― Colin Powell
World-Class Fitness
in 100 Words:
~Greg Glassman
CFSR WOD 12.12.2012
Wednesday 12/12/2012
Part A
Snatch Balance + Overhead Squat
5 x 3
Part B
In teams of 2
Row 750 m while partner holds Front rack 205/135
50 Burpees while partners holds bar overhead 135/95
50 Thrusters while partner holds chin over bar
“Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi
Fiery Hot Pork Skewers
Avoiding Food Fatigue
CFSR WOD 12.8.2012
This is JB, showing how to jump off of a truck. He inspired my fateful jump off of the same truck.
Saturday 12/8/2012
Snatch
3@65% 4 @ 70% 2 @ 75% 1 @ 80%
“Tommy Mac”
12 Burpees
12 Thruster 115/75
12 Burpees
12 Power snatch 115/75
12 Burpees
12 Push Jerk 115/75
12 Burpees
12 Hang Squat Clean 115/75
12 Burpees
12 Overhead Squat 115/75
Endurance WOD
Tempo run around the block 80%
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. ”
― Raymond Chandler
“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.”
― Eleanor Roosevelt
Pumpkin Spiced Paleo “Oatmeal” with Maple Cinnamon Apples
Some of you have asked if it is on video so here it is. Yeah, JB did it better, way better.
CFSR WOD 11.23.2012
Ready to go! Thank you all for spending your Thanksgiving morning with us!
Thanksgiving week Schedule
Friday 9:30 am and 5:30 pm all levels
Saturday 8:30 and beginner class at 9:30
Sunday 8:30 only all levels
Friday 11/22/2012
Back Squat
5@85% 3@90 max reps @ 90%
+
AMRAP 15 minutes:
5 thrusters 95/65
7 Sumo Deadlift High Pull 95/65
10 Box jumps 24/20
“Happiness is not a life without pain, but rather a life in which the pain is traded for a worthy price.”
― Orson Scott Card, Pastwatch: The Redemption of Christopher Columbus
“You can never cross the ocean until you have the courage to lose sight of the shore”
― Christopher Columbus
Halloween Throwdown
Sunday 10/28/2012
EVENT 1 (max weight):
- 3 Rep Max Hang Snatch
10 MIN REST ONCE 3RM IS ESTABLISHED
EVENT 2 (1 round for time):
- 30 Thrusters at 95# / 65# (scaled: 65# / 45#)
- Row men: 500m / women: 400m
20 MIN REST ONCE EVENT 2 IS FINISHED
EVENT 3 (5 rounds for time):
- 9 Wall Facing Burpees to 6″ Overhead – touch with 2 hands
- 12 Power Cleans at 95# / 65# (scaled: 65# / 45#)
- 15 Wall Balls: 20# to 10′ / 14# to 9′ (scaled: 14# / 10#)
Note:
The 8:30 class will do part 1 and 2 only
The 9:30 class will be able to stop after part 2 or continue to part 3.
If you sign up for the competition one of the coaches will be counting reps for you.
Go Sharks!
The San Ramon Sharks getting their strength and conditioning at CFSR
Friday 10/12/2012
Overhead Squat 3 X 5
Snatch 3 x 3
+
12 minutes for max push ups
20 jump squats 45/33
run 100 m
max push ups
Coaches corner: You will repeat the above sequence every time you break position or fail on a push up.
Your score is the total # of push ups
All I ask for is your very best!
- Awesome job Shelli! Deadlifting in the CrossFit Total.
Circuit training on crack!
50 seconds work 10 second to switch stations
2 min break every 4 minutes
2x through for total reps:
GHD sit-up
Rope Climbs
Plate Burpee Over Wall 45/25
Wall Ball 20/14
Row for calories
Man Makers 35/20
Shoot through
Box overs 24/20
Thrusters 95/65
Double Unders
Coaches corner: Everyone will start on a different station and complete the circuit 2 times taking a 2 minute break every 4 minutes.
Shape Magazine on CrossFit games
I should have found a better way to hold the leash!
Thursday 10/4/12
Front Squat
5@ 82.5, 5@ 87.5, 5@ 92.5
4 minute AMRAP
5 power snatch 75/53
10 overhead lunge 75/53
5 overhead squat 75/53
100 m sprint
3 minute break
3 minute AMRAP
5 thrusters 75/53
5 ab wheel 75/53
100m sprint
coaches corner: use barbell as ab wheel – rx’d is chest to floor, Lunge in place.
10 good reasons to refrain from the grain
Submitted by Michael Moore
The highest courage is to dare to be yourself in the face of adversity. Choosing right over wrong, ethic over convenience, and truth over popularity … these are choices that measure your life. Travel the path of integrity without looking back, for there is never a wrong time to do the right thing.
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
