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CFSR WOD 12.3.2013

CFSR Holiday Party is this

Saturday! 6-9pm

Cyber Monday/Tuesday deal ends tonight.  Have you taken advantage of an annual membership for $1500?


Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
 4 rounds for total reps of:
2:30 to complete…
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00

It’s not whether you get knocked down; it’s whether you get up.

— Vince Lombardi

Mobility WOD 168

Keep checking back daily for great holiday recipes throughout the month of December!


Post image for Recipe: Honey Mustard Glazed Ham Roast

CFSR WOD 11.14.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!


Warm Up:
3min Of “Cindy”
Rest 1min
3min of “Cindy”
1 Snatch + 2 Hang Snatches  @ 70%
5 Rounds for total Reps
1min ME Bumper Plate Burpees
1min ME C2B Pull Up
“I want to never stop growing as a person. I’d love to be well over 8 feet tall.” 
― Jarod Kintz, I Want Two apply for a job at our country’s largest funeral home, and then wear a suit and noose to the job interview.
 Mobility WOD 150 – 10 Min Squat test #5

CFSR WOD 8.24.2013

OLYMPUS DIGITAL CAMERACome to the Pool Sunday at Noon!  At Bollinger Canyon Rd. and Camino de Jugar. Its a potluck Party!

CrossFit Kids Starts Monday!!! Check out the new webpage CrossFitSRKids.com



5 rounds

30 Box Jumps

10 Deadlifts 225/155


20 Minutes  Stretching

A Strong Body Makes the Mind Strong - Thomas Jefferson

Day Off of “Mobility WOD” for full body stretching session.


Slow Cooker Kalua Pig by Michelle Tam http://nomnompaleo.com

Still eating Grains ? Legumes? This is a how to video teaching you how to prepare for better health.

CFSR WOD 07.25.2013

During "Nate" Jeff gets another muscle up while Karen does handstand push ups

During “Nate” Jeff gets another muscle up while Karen does handstand push ups.

Thursday 7-25-13

Clean + Front Squat x2 + Jerk



2 Rounds

100 Double Unders

25 Push Press (95/65)

25 Toes to bar

“You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.” Adlin Sinclair

Mobility WOD 45

Today we are going to go after the three way hip.
A mob for the hip capsule, a stretch for the hip musculature, and a finisher for the hip soft tissue/sliding surfaces.

Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?

5 Natural Ways to Prevent Sunburn

RECIPE OF THE DAY: Fierry Mushroom Skillet Fritta

CFSR WOD 07.11.2013

After "Jack"  Saturday crew enjoys a well earned rest.

After “Jack”  the Saturday crew enjoys a well earned rest.

Thursday 6-11-13

Clean + Hang Clean



150 Double Unders

50 Burpees

150 Double Unders

* singles option = 3 Rounds

150 Singles

25 Burpees

150 Singles

“Every success is built on the ability to do better than good enough”

Mobility WOD 32

Support Food Education in American Schools

RECIPE OF THE DAY Mushroom Baked Basa Fillets over Spring Colcannon

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 06.14.2013


Friday 6-14-2013

In teams of 2

7 Rounds

20 Wallball (20/14)

20 Box Jumps (30/24)

Rest 1 min

““Nearly all men can stand adversity, but if you want to test a man’s character, give him power.” Abraham Lincoln

Kale and Walnut Pesto

Kale and Walnut Pesto.  Put a seasonal spin on a classic condiment!

Continuing with the mobility WOD…Learn about how to take care of your body!

CFSR WOD 06.02.2013


Sunday 6-2-13

Work in teams of two.

20 Minute Amrap

10 Row (calories)

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the wallballs. When he/she finishes 15 WBs, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth…. Post total rounds completed and team member in notes.

“We tend to get what we expect.” Norman Vincent Peale

The Four Essential Vitamins for Radiant Skin


RECIPE OF THE DAY:  Paleo Mexi Wraps

CFSR WOD 05.27.2013

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Monday, for Memorial day, we will be having classes at 9:30 & 10:30 followed by open gym until 1pm.

MURPHMichael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.First posted 18 August 2005
  • Monday 5-27-13
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
  • Today we will use the flat mile :-)

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.” Bernard Edmonds

USDA Says More Review Needed for New Monsanto, Dow GMO Crops

RECIPE OF THE DAY: Pork Watermelon Tacos

CFSR WOD 5.20.2013


May 24 – 26 from 8 am to 7 pm
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
Monday 5-20
15min to work on Snatch Technique (Position 1 @hip)
20 Minute (Alternate Every minute on the Minute)
10 Push Press (115/75)
10 KB Swings (53/35)

“Not all those who wander are lost.” J.R.R. Tolkien

Pets May Help Reduce Your Risk of Heart Disease


RECIPE OF THE DAY: Grapefruit Guacamole 

CFSR WOD 5.6.2013

b4 the mudder

Dan and Tim before Tough Mudder —

We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!

Monday  5-6-13

Congratulations for everyone for making it through the last 4 week strength cycle! I know those pause Front Squats were a struggle more then a handful of people and those 5×5 Heavy Back Squats were no walk in the park either.
But it is finally testing week, I want everyone to come in focus and motivated for a week of PRs, Good Luck!!
All PRs must be written up on the PR board before you record your score for the Daily WOD.
Front Squat
Establish 1 Rep Max
12min AMRAP
20 Sit-ups
20 Burpees
20 Walking Lunges
     I Like this quote I dislike this quote“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
Author Popularity 6/10 Christopher Morley was born on May 5, 1890
(American writer and editor 1890-1957)

CFSR WOD 5.1.2013

4.4.2014 open 13.5 118

Wednesday 5-1-13

Front Squat
5×1 @ 85% (+35lbs)
Power Clean
EMOM 7 min
2 Power Cleans @ 75% (+30lbs)
Burpee Pull Up
Overhead Squat (95/65)
KB Swing (53/35)
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
― Albert Einstein
Carrots alla Carbonara - GrokGrub
Ladder safety…well at least it worked!  Don’t look Mom.I did stabilize it with a few kettlebells before climbing.photo

CFSR WOD 4.27.2013

4.4.2014 open 13.5 019

Saturday 4-27-13

 A Double Dose of Girls

“Man may have discovered fire, but women discovered how to play with it.” 
― Candace BushnellSex and the City

Abmat Sit-ups



for time:

1000 m Row

50 Thrusters 45/33

30 Pull Ups

Get Your Tickets to CrossFit Regionals


May 24 – 26 from 8 am to 7 pm 
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
OMG I think I’m in love with Paleo Girl!
Why have I not seen these before?

CFSR WOD 4.1.2013

After 13.4 the swords and shields came out and many died in glorious battle!!

After 13.4 the swords and shields came out and many died in glorious battle!!

“Never go to bed mad. Stay up and fight.” 
― Phyllis Diller

Christian shoulders the 150# stone

Christian shoulders the 150# stone

Monday 4/1/2013


Back Squat

3×3 @ 75%

*3 sec pause at the bottom of Squat


AMRAP 20min

30 Double Under

10 Hand Release Push Up

2 Rope Climbs

Great Job On OPEN 13.4 Everyone!!!!!

“I thought I’d lie on the floor and writhe in pain for a while,” he grunted, “It relaxes me.” 

― Cassandra ClareCity of Ashes


CFSR WOD 3.26.2013

Sue flips the big tire as Julie prepares to lift the atlas stone in the background

Sue flips the big tire as Julie prepares to lift the atlas stone in the background


5 x ME Double Unders 
EMOM for 7 min
5 Tire Flips (2 People will share 1 tire and flip back and forth)
EMOM for 10min
2 Cycles of Bear Complex 95/65

“I don’t want to die without any scars.” Chuck Palahniuk

17 Reasons Your Problems are a Good Thing

Sweet Pepper Poppers

RECIPE OF THE DAY:  Sweet Pepper Poppers

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 03.21.2013

Lili Open 13.2

Lili Open 13.2

The Open continues with 13.3!

If you are competing we will be doing the big Sunday bash again complete with BBQ and potluck.


MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

The split time at the end of your last fully completed exercise will serve as a tiebreaker for people achieving the same number of total reps.  

“Follow your heart, but be quiet for a while first. Ask questions, then feel the answer. Learn to trust your heart.”

The Real Reasons Your Diets Fail and What You Can Do About It

RECIPE OF THE DAY:  Pot Roast for Breakfast?

CFSR WOD 3.12.2013

Keegan and Douglas

Keegan and Douglas

Tuesday   3/12/2013

EMOM for 10min
Non Open Competitors-  1 Power Clean + 3 Front Squats
Open Competitors- 5 Unbroken Cleans at (135/95)
3 rounds for time of:
50 Double-Unders
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

Heal Your Gut

RECIPE OF THE DAY: Creamy Tomato Soup

CFSR WOD 2.26.2013



Tuesday 2-26
 Part A
5×5 Weighted Pull ups
5xMax Effort Dead Hang Hold
5xMax Effort L sit
Part B
12-9-6-3 reps
for time:

Power snatch, 95/65

http://games.crossfit.com/ Sign up!!!!!!

“Do one thing every day that scares you.” 
― Eleanor Roosevelt

Tuscan Chicken Soup


CFSR WOD 02.25.2013

2012 CrossFit games the best of the best prepare for the next challenge.

2012 CrossFit games the best of the best prepare for the next challenge.

Monday 2-25
EMOM for 10min
2 Power Clean + 1 Push Jerk
“San Francisco Crippler”
30 Back Squats (225/155)
Row 1k or run a mile
“Happiness lies, first of all, in health.”
Homemade Sauerkraut

CFSR WOD 2.12.2013


Tuesday 2-12-13

20 min to find 3 rep max Power Clean
(No more than 3 secs between each rep)
AMRAP 12 minutes
4 Clean & Jerk (135/95)
8 Burpee Box jumps (24/20)
12 Air squats
3 to 4  rounds
600 hill (up/down)
30 second break
50 meter hill sprint
walk back
50 meter hill sprint
walk back
2 minute break

“Above all, be true to yourself, and if you cannot put your heart in it, take yourself out of it.”

New Insight On Relationship Between Parents, Preschoolers and Obesity
While sugary drinks, lack of exercise and genetics contribute to a growing number of overweight American children, new research from Washington State University reveals how a mom’s eating habits and behavior at the dinner table can influence her preschooler’s obesity risk.



CFSR WOD 2.10.2013


Sunday 2-10-13

Five rounds for time:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.” Ashley Smith

Hot dog-laden Pizza Hut monstrosity with tempura shrimp and mayonnaise sold in CHINA.  Nice to see we are exporting some good old American Health Food – and adding on it.

How to Reduce Inflammation with Food (hint: it’s not by eating the pizza pictured above).

CFSR WOD 1.17.2013

Shelli and Candy are CrossFit!  These two exemplify community camaraderie hard work dedication and perseverance.  They overcome obstacles to their performance and continue forward.  I thank you both, You inspire me!

Shelli and Candy are CrossFit! These two exemplify community, camaraderie, hard work, dedication and perseverance. They overcome obstacles to their performance and continue forward. I thank you both. You inspire me!

Thursday 1/17/2013

Part A

Establish 1rep max Clean (Any style, Full clean is recommended)

Part B

15 C2B Pull-ups

50 Jumping Lunges

30 Wall Balls 20/14#

12 C2B Pull-ups

40 Jumping Lunges

20 Wall Balls 20/14#

9 C2B Pull-ups

30 Jumping Lunges

10 Wall Balls 20/14#



15 X 200

Rest 1 minute rest between

Focus on relaxed speed.

Why Compete in the Open?

“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”

Charles R. Swindoll quotes (American Writer and Clergyman, b.1934)

RECIPE OF THE DAY:  Egg Drop Soup with Chicken

Is the Calamari you are eating sliced pig rectum?

US Olympic Coach explains Clean and Jerk

US Olympic coach explains Snatch

CFSR WOD 1.16.2013

Candy is buff!

Candy gives Nik a ride in a partner carry.

Wednesday 1-16-13

Take 20 min to work 3 Position clean (Floor-Hang-Tall)
In teams of 2:
           50 Ground to Overhead (135/95)
50 Partner Burpees
Buddy Carry 200m (each)
“There is no short cut to acheivement.”
― George Washington Carver
When to listen and when not to?
It’s the balance that leads to the greatest gains.
Every person will have a different balance.
Here are a few of the key reasons to listen up and back down .
1) Sudden sharp pain – just stop.
You may have done some damage, don’t make it worse.
2) Rapid increase in muscle tightness
 When this is happening you have a high risk for a pull or tear.
 3) Mild to moderate pain that increases over time.
You could be in the process of developing chronic problem.
4) Increase in training and decrease in performance.
Good chance you are not getting adequate recovery.
Most training injuries are completely avoidable.
When any of these signals show up it is time to evaluate how to best take care of yourself and prevent injury before it happens.
As you get to know your body and improve in your mechanics you will be able to safely push closer to the edge.
For athletes competing  at a high level  the potential reward may warrant a higher level of risk. In many sports it is commonplace to be working with minor injuries. How the athlete deals with these injuries has a lot to do with his or her long term success.
On the other hand if you are focused on a career and raising a family and any competition(Open, hint, hint) you might do is for fun, personal challenge and community more than victory. . .then it is wise to play it more on the safe side.
When your body sends you a warning sign, let “Live to fight another day!” be your mantra.


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