2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “wallball

CFSR WOD 10.25.2013


Saturday is BARBELLS for BOOBS!!! 

Classes are cancelled – Get your WOD in from 10 am  to 1 pm.  The workout will be “Amazing  Grace”.  All levels are welcome and encouraged to be here.  Load will be scaled as needed.  We are raising money for breast cancer screenings. You do not have to donate to be here, but it is a great cause.  There will be Paleo goodies and other food available to purchase with proceeds going to the cause.  Halloween costumes and/or pink attire is encouraged.  

At 11 am  the kids & teens take on “Amazing Grace”.  Come and bring the family!



Warm  up:

Animal Crawls/Duck Walks/Hollow Rocks

Conditioning: in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

“I can't go back to yesterday because I was a different person then.” 
― Lewis Carroll, Alice in Wonderland

Mobility WOD 136


CFSR WOD 8.15.2013

keegan WB ati

Make the bottom of your wall ball look like Coach Keegan, neutral spine, hips well below knees hands under ball at shoulder level or above.

Thursday 8-15-13

(compare to 6-11-13)

Back Squat 10×1 @ 80%



150 Wallballs for time 20/14

“We must accept finite disappointment, but never lose infinite hope.” 
― Martin Luther King Jr.

Mobility WOD 67

1) Squat push knees out with elbows

2) Duck walk push knees out with elbows

3) Lunge side to side hip grinder – push shin to vertical before crossing over

4) Bar in low Squat Rack grab behind you with both hands in false grip

5) External rotated shoulder, banded behind you at wrist,  arm straight (band level, arm in good overhead extension)

If 5 feels funky switch to normal banded shoulder distraction



CFSR WOD 07.12.2013

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Josh gets a new Snatch PR of 275lbs!!!

Friday 6-12-13

Back Squat

10×3@ 85%


AMRAP 20min

In teams of 2

100 WallBalls -20/14#

100 Chest To Bar Pullups

100 Pistols (Alternating legs)

100  Power Snatches (65/53)

“Success means doing the best we can with what we have. Success is the doing, not the getting; in the trying, not the triumph. Success is a personal standard, reaching for the highest that is in us, becoming all that we can be.” Zig Ziglar

Mobility WOD 33

Got Proof?  Lack of Evidence for the Benefits of Milk

RECIPE OF THE DAY: Honey Garlic Chicken Wings

CFSR WOD 06.17.2013

James finishing up another 400 on "push up Nicole"

James finishing up another 400 on “push up Nicole”

Monday 6-17-13

Back Squat

3×10 (set 1 @80% 2 @75% 3 at 70%)


For Time:

Buy in: 10 Muscle Ups or Bar Muscle Ups

21 Wall Balls

21 Toes-2-Bar

30 Double Unders

15 Wall Balls

15 Toes-2-Bar

30 Double Unders

9 Wall Balls

9 Toes-2-Bar

30 Double Unders

Buy Out: 10 Muscle Ups

Mobility WOD

Shoulder wind up 3 min each side


4 min squat

“Give us clear vision that we may know where to stand and what to stand for- because unless we stand for something we shall fall for anything” Peter Marshall

Dad’s Gift the Gift of Your Health to Yourself and Your Family This Fathers Day!


RECIPE OF THE DAY: Bacon and Garlic Cabbage

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 6.7.2013

Keegan - shoulder mobility

Keegan – shoulder mobility

Friday 6-7-13
In teams of 2
100 WallBalls -20/14#
100 Chest To Bar Pullups
100 Pistols (Alternating legs)
100  Power Snatches (65/53)

“Power is dangerous unless you have humility.” Richard J. Daley

Banishing Man Boobs With No Drugs or Surgery

© 2013 REMCooks.com

RECIPE OF THE DAY: Moroccan Style Grilled Halibut with Grilled Vegis

CFSR WOD 05.24.2013

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Friday 5-24-13
1 Rep Max Snatch
(after you reach your 1 rep max, drop 20# and complete a “Drop Set” of 2×2 )
In teams of 2
20min Clock
50 Back squats (135/93)
100 Wall balls
40 Chest to bar pull-ups

May 24 – 26 from 8 am to 7 pm 
Sonoma County Fairgrounds
1350 Bennett Valley Rd, Santa Rosa, CA 95404

“Any man who reads too much and uses his own brain too little falls into lazy habits of thinking” Albert Einstein

Individual and Small-Chain Restaurant Meals Exceed Recommended Daily Calorie Needs

green chicken enchilada meatballs RECIPE OF THE DAY: Green Chicken Enchilada

CFSR WOD 04.22.2013

In case you were only eating it…you do eat coconut oil, right?

Monday 4-22-13

Front Sqaut
3×3 @ 75% (+20)
*3 Second Pause at bottom
AMRAP 15min
10 Wall Balls
10 Ring Push Ups
10 Jumping Lunges
10 Double Unders

“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” Tom Bodett

50 Shades of Gluten (Intolerance)

Roasted Parsnip Hummus Main | Popular Paleo

RECIPE OF THE DAY:  Roasted Parsnip Hummus


CFSR WOD 03.25.2013



Take 10 Min to go over Clean Pull Technique
EMOM for 7min
3 Clean Pulls + 1 Hang Clean(75% max Clean any style)
In Teams of 2
*Atlas Stone* Floor to Shoulder
Deficit Push Up (hands on plates 45/35)

“Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more.” Louis L’Amour

4 Ways to Improve your Paleo Lifestyle

Baked Sweet Potato

RECIPE OF THE DAY: Baked Sweet Potato

CFSR WOD 03.24.2013

Stick around after Open 13.3 for another BBQ!!

Stick around after Open 13.3 for another BBQ!!


Sunday 3-24-2013

for time:
30 clean and jerk 135/95
Then at 10:30 am…Open WOD and BBQ!!!


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

“If you want to make an apple pie from scratch, you must first create the universe.” Dr. Carl Sagan

Evidence Based Medicine: Fraud, Double Standards And Ignorance

RECIPE OF THE DAY: Turkey Tacos (Paleo)


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 03.05.2013

Tuesday   3-5-2013
Spend 15 min working on HSPU and deficit HSPU and Handstand walks
– Then –
2 rounds
30 Wall Ball
20 Hang Power Clean (135/95)
30 Abmat situps
30 seconds Hard
30 seconds Easy
7 minutes 30/30 – follow with 3 minutes easy
repeat the 7 min/3 min cycle 3 times

“I know that you believe you understand what you think I said, but I’m not sure you realize that what you heard is not what I meant.” Robert McCloskey

13 Ways to Spend Less Time Online and Reclaim Your Real Life

RECIPE OF THE DAY:  Bacon Cookies?!

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 2.7.2013

 Josh Phillips and Jay Heath representing CFSR in the Courage Games!

Thanks Wade Lee for another awesome film!

Thursday 2-7-13

In teams of 2:
“Karen +  (heavy)Grace (155/105)”
Both people can be working at same time (Partner A is doing wall balls while Partner B is doing Clean and Jerks. Break up reps anyway you like.)
We have a few sets of tight calves after the hill bounding. Good stuff!
Today we row!
500 m row
1 minute rest
As many 500’s as possible within 20 seconds of your 500 m  PR.
 If your PR=1:40 you will do 500’s  until your 500 time goes above 2:00

“Don’t wait. The time will never be just right.” Napoleon Hill

Demystifying Bacon by Robb Wolf

RECIPE OF THE DAY: Paleo Coconut Haystacks

CFSR WOD 2.2.2013


Saturday 2/2/2013

“49er Fever”

49 Box jump, 24/20 inch box
49 Jumping pull-ups
49 Kettlebell swings, 35/26
Walking Lunge, 49 steps
49 Knees to elbows
49 Push press, 45/33
49 Back extensions
49 Wall ball shots, 20/14 pound ball
49 Burpees
49 Double unders


No coaching on the endurance WOD today you are on your own Nik can point you in the right direction

2 x  Hill mile

3 minute break between

“Watch your thoughts, for they become words.

Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

First Your Smile, Then the Rest of You – Energy/Sports Drinks


RECIPE OF THE DAY: Raw Butternut Squash Slaw

Moving Naturally – I can’t watch this video too much!

CFSR WOD 1.24.2013 X

Thursday 1-24-2013
Take as long as needed to establish
1 Rep Max:
500 m Row for time
10 STRICT Pull ups 10 Wall Balls 20/14#
8 STRICT Pull ups  15 Wall Balls 20/14#
6 STRICT Pull ups  20 Wall Balls 20/14#
4 STRICT Pull ups  25 Wall Balls 20/14#
2 STRICT Pull ups  30 Wall Balls 20/14#
4 x 600 hill
3 min rest + hamstring work with bands

“I am a pessimist because of intelligence and an optimist because of will.” Antonia Gramasi

The Unsavory Truth of the McRib and Other Fake Foods, and Why Russia Banned US-Raised Meat

RECIPE OF THE DAY: Paleo Taco Casserole
A Pediatrician Speaks out about Floride

CFSR WOD 1.1.2013

team push ups


Tuesday 1/1/2013

Classes today at 5:30 pm, 6:30 pm

Beginner Class at 7:30  pm 

Part A


7 x 2

Part B

Today we do the CrossFit.com WOD

Five rounds for time of:
10 Toes to bar
10 Power snatch, 75/53
10 Wall ball shots, 20/14

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” 
― Benjamin Franklin

Green Curry Turkey Stir Fry

Should we Eat Legumes? 

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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


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 11.15.12


Thursday 11/15/12

Back Squat

5 @ 75%,  5 @ 80%,  Max at 85%

for time:

7 Rounds

10 Wallball shots, 20 /14
10 Pull-ups

Don’t sabotage your sleep!

6 tips for avoiding Holiday Weight  Gain

Bacon and Egg Breakfast Chili

Filthy 50/Nutrition/POSE = Good Day!

Saturday 10/6/2010

Filthy 50

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

 Zucchini Fritters

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” Leonardo da Vinci

Do we know how to run?


This video doesn’t exist

Kayhan 1st muscle up!

Fight Gone… ohh, cant say that!!


Partner Fight Gone Bad to 600 reps

1 min wall ball (30 seconds each)

1 min sumo deadlift high-pull 75/55   (30 seconds each)

1 min box jumps 24/20   (30 seconds each)

1 min push press   75/55  (30 seconds each)

1 min Row for Calories   (30 seconds each)

Teams will work 1 at a time 30 seconds per person on each exercise rotating exercises each minute.

Continue to 600 reps for the team total.

30 min time limit.

Coaches corner: Teams will continue doing 30 seconds each on each exercise then rotating to the following exercise until completing 600 total reps.

Unlike the individual version there will be no 1 minute rest period.

   How Grains are killing you slowly

Sleep Tips  

Fight Gone B…Mad! Really???

Weightlifting and nerdyness. A match made in heaven


Pictures through rings are artistic!

Thursday 6/30/11
for time:
50 Pushup w/release
40 Wallball (20/14)
30 Box jump (30/24)
40 Pushup w/ release
30 Wallball
20 Box jump
30 Pushup w/ release
20 Wallball
10 Box jump

2 of my favorite subjects, weightlifting and biomechanics. A technical description of the pull in weightlifting

Bring you up

Got an hour to kill? Dont watch it while sitting

Power & control


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