CFSR WOD 5.20.2013
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
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
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
   “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.” |
CFSR WOD 5.1.2013
Wednesday 5-1-13
― Albert Einstein
CFSR WOD 4.27.2013
Saturday 4-27-13
A Double Dose of Girls
“Man may have discovered fire, but women discovered how to play with it.”
― Candace Bushnell, Sex and the City
“Annie”
50-40-30-20-10
Double-Unders
Abmat Sit-ups
&
“Jackie”
for time:
1000 m Row
50 Thrusters 45/33
30 Pull Ups
Get Your Tickets to CrossFit Regionals
NORCAL REGIONALS
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404
CFSR WOD 4.1.2013
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
Monday 4/1/2013
4/1
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 Clare, City of Ashes
CFSR WOD 3.26.2013
Sue flips the big tire as Julie prepares to lift the atlas stone in the background
Tuesday
“I don’t want to die without any scars.” Chuck Palahniuk
17 Reasons Your Problems are a Good Thing
RECIPE OF THE DAY: Sweet Pepper Poppers
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 03.21.2013
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.
WORKOUT 13.3
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
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 2.26.2013
Maryam
Power snatch, 95/65
Burpee
http://games.crossfit.com/ Sign up!!!!!!
“Do one thing every day that scares you.”
― Eleanor Roosevelt
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CFSR WOD 02.25.2013
2012 CrossFit games the best of the best prepare for the next challenge.
2 Power Clean + 1 Push Jerk
CFSR WOD 2.12.2013
Tuesday 2-12-13
8 Burpee Box jumps (24/20)
12 Air squats
“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.
Recipe of the day: HOMEMADE PRIMAL NUTELLA
WHAT DOCTORS DON’T KNOW ABOUT THE DRUGS THEY PRESCRIBE
CFSR WOD 2.10.2013
Sunday 2-10-13
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!
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#
ENDURANCE
15 X 200
Rest 1 minute rest between
Focus on relaxed speed.
“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?
CFSR WOD 1.16.2013
Candy gives Nik a ride in a partner carry.
Wednesday 1-16-13
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 12.26.2012
For those who missed the world record street mural by reebok/crossfit
Holiday Schedule
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
Wednesday 12/26/2012
Part A
Split Jerk stance shoulder press
3 x 5
Part B
5 rounds
5 Burpees
10 Back Squats 185/125
15 Box Jumps
20 Double Unders
A different oral health program
| “Knowing is not enough; we must apply. Willing is not enough; we must do.” | |
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 12.20.2012
Kent – Focusing on the last few reps.
Thursday 12/20/2012
BRENTON
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
First posted October 21 2010
Endurance WOD
4 x 800
2 min rest
Low Carb – Paleo, Evolution in the discussion with Robb Wolf
One of the things I like about Robb is that he is engaged in a path of learning and improvement. It is a constantly evolving process. He is not sold on his own opinions but rather in a search for the truth. He is not afraid to correct himself, a quality I find rare in people considered to be experts in their field.
Fear not, less than 2 days til the end of the world.
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”
― Mark Twain
Gravlax (Salmon recipe)
CFSR WOD 12.14.12
Friday 12/14/12
Elizabeth
21-15-9 repetitions of:
Power Clean 135/95
Ring Dips
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
― Martin Luther King Jr.
7 Foods You Don’t Need to Buy Organic
Healthy Sauces, Dressings and Toppings
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 12.7.2012
You didn’t bring the right clothes for your workout? Next Excuse?
Friday 12/7/2012
Split Jerk Behind Head
5 x 2
&
3 rounds for time:
200 m Farmers Walk 45/25
50 Flutter Kicks (R+L=1)
10 Bumper Plate Burpees 45/25
“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.”
― Jordan Belfort
“It is better to offer no excuse than a bad one.”
― George Washington
Chicken Vegetable Lettuce Cups
Here are some people having fun with the sport that dominated 30+years of my life…
CFSR WOD 12.6.2012
November PR’s Great job! Get your PR’s are on the board in December!! Last chance in 2012!
Thursday 12/6/2012
Back Squat 5×4 @75%
“Jack”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
First posted 29 September 2010
20 minute AMRAP
10 push press 115/75
10 kettlebell swings
10 box jumps 24/20
Endurance running WOD 5:30pm class
Skill running hills
12 x 200 hill sprint (approx 8% grade)
Recovery: walk down
For the endurance class I recommend having a stopwatch on a wristwatch.
Goal for the 200′s – stay within + or – 3 second on all. Penalty – 10 lunge jumps.
Best shoes are low with less than 6 millimeters rise in the heel.
Once we build up the group we will select races to train for and compete in .
This also made me think of another Jack
“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”
― Jack LaLanne
