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Posts tagged “Thruster

CFSR WOD 1.16.2014

Thursday

Warm Up: Virtual Fran
Jumping Pull Ups
Bar Thrusters
Strength: Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Conditioning:
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips
Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35

“You may not control all the events that happen to you, but you can decide not to be reduced by them.” 
― Maya AngelouLetter to My Daughter

Mobility WOD 211
butternut squash with blue cheese

CFSR WOD 11.12.2013

Tuesday
Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning: 3 Rounds
Run 400m
15 HSPU
15 HR Push Ups
“I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables.” 
― Jarod Kintz, I Want

CFSR WOD 11.10.2013

Sunday

Warm up:

3 rounds

3 Inchworms

6 Burpees

9 Air squats

100 m run

Conditioning:

“Coe”

Ten rounds

10 Thruster 95/65

10 Ring push-ups

or “1/2 Coe”

Five rounds

10 Thruster 95/65

10 Ring push-ups

Keith Adam Coe
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

First posted 12 Aug 2010

“It’s not the load that breaks you down, it’s the way you carry it.” 
― Lou Holtz

Ring Push-Ups W/K. Star

Mobility WOD 147

slow-cooked-lamb-shoulder


CFSR WOD 10.28.2013

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Monday

Warm Up:3 Rounds of:
Run 200meters
20 Jumping Lunges

Strength: Back Sqaut
Work to a comfortable set of 5

Conditioning:
“Fractured Fran”

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

“Play to win, not “not to lose”.”
― Dondi Scumaci

Mobility WOD 138

http://www.thefoodee.com/recipe/4052/


CFSR WOD 9.5.2013

Thursday

Warm Up: Tabata Abs: weighted sit ups 35/15

Strength: Pendlay Row

3×10

Snatch Grip Deadlift

5×5

Conditioning:

“FRAN”

21-15-9

Thrusters 95/65

Pull Ups

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.”
― Marcus Aurelius, Meditations

Mobility WOD 85

http://nomnompaleo.com/post/3717320625/cheesy-n-beefy-mini-frittata-muffins


CFSR WOD 8.13.2013

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Tuesday 8-13-13

EMOM 10min

7 Toes-2-Bar

+

Femme Fit 2013

Event 3

2500# of Thrusters  – choose your own weight

Box Jumps 24/20   reps= to the Number of Thrusters in part 1

2500# of Thrusters  – same weight as first set

18 min Time Cap

If you use 100# for the thrusters, Your rep count is 25 thrusters, 25 box jumps, 25 thrusters.  50 lbs = 50 thruster 50 box jump, 50 thruster

“Life’s under no obligation to give us what we expect.” 
― Margaret Mitchell

1) Lacrosse ball under collar bone face down on floor arm behind back

2) Lacrosse ball under first rib face up lift hips to generate pressure work arm positions across body and out to side

3) Band (red or blue) on pull up bar and around shoulder – lay face down for arm bar stretch (airplane crash without leg)

http://paleomg.com/tarragon-shallot-cherry-chicken/

cherry chicken2


CFSR WOD 07.10.2013

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Wednesday 7-10-13

Clean Grip Dead Lift

5×3

Back Squat

5×3

+

AMRAP 7min

Thrusters 45/33

Burpee

1:2,2:4,3:6,4:8….

“Happiness is when what you think, what you say, and what you do are in harmony.” 
― Mahatma Gandhi

Mobility WOD 31

RECIPE OF THE DAY: Nopales Stirfry

Nopales Stir Fry


CFSR WOD 07.04.2013

 7-4-13   9:30 AM ONLY –  OPEN GYM after WOD until…??? Noonish… 

All other classes are cancelled for Independance Day

4th of July 2013

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”
― Margaret Mead

Episode 25: Heel Cords of a Cheetah, Achilles Well Being


CFSR WOD 05.22.2013

Karli

Karli

Wednesday 5-22-13
15min 3 Position Snatch Work (Floor/Below Knee/Hip)
Work to max weight for complex
+
15 AMRAP
3 Rope Climbs
6 Thrusters (115/75)

“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

Baked Beet Chips #Cleaneating

RECIPE OF THE DAY:  Baked Beets for Cleansing


CFSR WOD 5.21.2013

5.15.13 Nutrition +630pm wade 007
Mike
Tuesday 5-21-13
Clean and Jerk
EMOM 10 min @ 85% of best (C+J)
+
“Fight Gone Worse”
3 Rounds for Reps
Thruster (45/33)
Double Under
Burpee
KB Swing
10 m Shuttle Run
rest
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 WallaceInfinite Jest

Bee Deaths Create Crisis for Crops

pork_butt_roast_diptych1-2

REICPE OF THE DAY: Dijon Crusted Pork Butt Roast


CFSR WOD 5.8.2013

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Wednesday 5-8-13

Back Squat 
Establish 1 Rep Max
+
1 x ME(maximum effort) HSPU
+
“Fran”
21-15-9
Thrusters 95/65
Pull ups
“Ever notice how ‘What the hell’ is always the right answer?” ― Marilyn Monroe
Wow, that was before we started writing up WOD’s…it makes more sense now!

The Dark Side of the China Study Story Supporting Vegetarianism…

Southwest Spicy Egg Muffins


CFSR WOD 04.14.2012

The open 13.5 a show of support.

The open 13.5 a show of support.

Tuesday 4/14/2012

Push Press
5×3 @70% (+5lbs)
Back Squat
5×5 @75% (of 3rm)(+10lbs)
+
AMRAP 10min
1-1,2-2,3-3,4-4…
Thruster (75/45)
Kettlebell Swing
 

“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

Coco-Mac Carrot Muffins

RECIPE OF THE DAY: Coco-Mac Carrot Muffins


CFSR WOD 04.06.2013

You have to move fast to dribble the 115 lb. stone

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.

Primal Mac & Cheese

RECIPE OF THE DAY: Primal Mac & Cheese


CFSR WOD 04.04.2013

Karen and Krisztina on Open 13.4

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

Cooking Vegetables

Tomato Surprenant

RECIPE OF THE DAY: Tomato Suprenant


CFSR WOD 03.22.2013

 

Happy Birthday Carolina!!

Happy Birthday Carolina!! If you are out partying remember to get a lift from your friends! 

Friday 3-22-13

Happy Birthday Mom (Nik)
“Carolina 2013”
10 min AMRAP
26 KB Swings
23 Power Cleans (115/75)
20 Bar Facing Burpees
18 Pull Ups
12 Thrusters (115/75)

“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

Mollejas de pollo al azafrán

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

This is the last thing you see before ending up on our Facebook page! Thanks Carolina

Tuesday 3-19-13

EMOM for 7 Min
Max Effort Handstand Hold
OR
5 HSPU
+
5 Rounds:
Sprint 100m
10 Thrusters (45/33)
10 AbMat Sit Ups

“One never notices what has been done;

one can only see what remains to be done.” Marie Curie

Manage Your Stress

IMG_1704

RECIPE OF THE DAY: Coconut Bacon Mussels over Spicy Spinach


CFSR WOD 03.15.2013

OLYMPUS DIGITAL CAMERAFriday 3/15/2013

EMOM for 10min
Non Open Competitors-2 Deadlifts +2 Hang Clean
Open Competitors- Clean + ME Front Squat (135/95)
AMRAP 10 Minutes
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

Charlie

Wednesday 2-13-13

5×5 Weighted Pull Up
5×5 Weighted Dip
+
In teams of 2
AMRAP 20min
10 Thrusters (115/75)
10 Knees 2 Elbows
50 Double Unders

“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

7:30 pm Beginner Class warms up

Sunday 1-20-13

5 rounds for time:
10 Over the Box Jumps 20/14″
10 Kettelbell Swings 32/24kg
5 Over the Box Jumps  20/14″
5 Thrusters 115/75#

“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

the video

RECIPE OF THE DAY: Creamy Caeser Salad Dressing


CFSR WOD 1.12.2013

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Saturday 1-12-13
5 rounds for total time of:
20 Kettlebell Swing 53/35
10 Squat Clean to Thruster 95/65
15 Burpees
Endurance
4K or 8 k Time Trial
“The best pace is a suicide pace, and today looks like a good day to die.” 
― Steve Prefontaine
or… if you want to race with some really fast runners

CFSR WOD 1.10.2013

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Thursday 1/10/2013

Thursday 1-10-13
Part A
15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
Part B
For time.
30 T2B
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B
Endurance
4 x 800 m
75 %, 85%, 95%, 100% effort
“It ain’t about how hard you can hit it’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done.” 
Stallone as Rocky Balboa

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)

PALEO CHRISTMAS DINNER


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

Shawn split jerk

Shawn split jerk

Thursday 12/13/2012

Part A

Front Squat

3 x 5

Part B

DANIELDaniel Crabtree
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

  • For time:
  • 50 Pull-ups
  • 400 meter run
  •  Thruster, 21 reps 95/65
  • 800 meter run
  • Thruster, 21 reps 95/65
  • 400 meter run
  • 50 Pull-ups

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

Smoked Cocoa-Ancho Beef Ribs

World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

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