CFSR WOD 04.22.2013
In case you were only eating it…you do eat coconut oil, right?
Monday 4-22-13
“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)
RECIPE OF THE DAY: Roasted Parsnip Hummus
WHAT DO YOU THINK?
CFSR WOD 03.25.2013
Monday
“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
RECIPE OF THE DAY: Baked Sweet Potato
CFSR WOD 03.24.2013
Stick around after Open 13.3 for another BBQ!!
Sunday 3-24-2013
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
“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!! 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 03.05.2013
“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
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
“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
Endurance
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
“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
–HAPPY NEW YEAR–
Tuesday 1/1/2013
Classes today at 5:30 pm, 6:30 pm
Beginner Class at 7:30 pm
Part A
Snatch
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
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 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
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
“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
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.
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
Got an hour to kill? Dont watch it while sitting
Relax the arms
You know you have a good trainer when he can time the flash perfectly
Tuesday 2/8/11
5 rounds for time:
Run 400
20 Wallball shot (20/14)
15 Sumodeadlift highpull (95/65)
Governments dietary advise: Eat less
A day late but still worth watching. Notice the lack of arm usage and how fast he moves under the bar
Where are we gonna do wallballs now……………………..
To pass the time during the butchers lab we watched a video of Wade L during his glory days.
Wednesday 1/13/11
30-25-20-15-10
Sumodeadlift highpull (75/55)
Double unders
Wallball shots (20/14)
Check out this shoppers guide to pesticides that Sarah sent me.
Who wants to get a group together for this upcoming bay to breakers. Sarah said she would sew us paleo costumes…
In addition to going shirtless, this also takes 2 minutes off your workout time.
If this doesnt pump you up then your are dead inside. Whenever he says hockey replace it with crossfit.
What shirt are you wearing today?
It finally happened. Same shirt...same day!
4 rounds for time:
30 Wallball shots (20/14)
Run 200
30 Double unders
Run 200
More evidence weight control is not as simple as calories in/ calories out.
And you thought kipping pullups and toes to bar was rough on your hands. This dude is impressive
I was thinking of opening up some open gym time on Saturday mornings. The only question is how long. I was thinking of having open gym after the 8:30am class from 9:30 to 12. Does that work for you guys. I know Sunday gym time is wanted and it is in the works. Let me know.
5 people have expressed intrest in doing the butchers lab endurance challenge. Im guessing a weekend day would work best for everybody. I want to get some more people before we officially comit to the crazyness of that challenge. I would like to get 10 or more.
Sit on my back while I do pushups
- Part of the 9:30 crew getting there PNF on
Weighted Pushup
Pete said hes getting another cow this Sunday. There is 1/4 that will be available. I know some people wanted in so please contact me if you were one of those people and we will try to divide that quarter up as evenly as possible. Sorry for the short notice.
5 burpees if you know what show the title is from. No googling it
Downtown dreamer
Tuesday 9/21/10
Taylors preferred method of climbing rope.
5 rounds for time:
21 Sumodeadlift highpull (95/65)
21Wallball shots (20/14)
FDA says data on GM Salmon is unsatisfactory.
‘Corn sugar’ makers hope you’ll buy the new name
For all you parkour fans.
Check out this cool new blog by former San Ramon crossfitter Nikki Sulon. It features some of her yummy vegetarian creations, yummy and vegetarian dont belong in the same sentience. If that doesnt interest you then check it out to see a rare picture of me drinking an adult beverage.
Your head could fit in his mouth.
Direct quote from me the first time I met Tucker. "Im not gonna lie Im a little scared right now"
As many rounds possible in 20 min of:
10 Overhead squat (95/65)
12 Kb swings (53/36)
15 Wallball shots (20/14)
So far 2 people have agreed to do a video testimonial for us, thank you very much. Please let me know if anyone else is willing too. Thanks very much.
Would you eat mutant fish? Well you will have the chance soon.
Be sure to watch all the way through the end is the best part.
Do you suck at double unders? Dont worry so does the 09 crossfit games champ
Double-unders with Mikko Salo at CrossFit Santa Cruz – video [wmv] [mov]
Laugh it out
Can you do that?
5 rounds for time:
30 Wallball shots (20/15)
20 burpees
10 Chest to bar pullups
Living with the aches that wont go away.
Stolen for the guys at crossfit Pleasanton. I cant figure out if this is serious or not.
