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

CFSR WOD 12.19.2013

October 2013 012

When was the last time you saw your kid like this? Try CrossFit Kids!


Stretch: 15min
Light Lift: Snatch up to 65% for 3×1
     Clean up to 70% for 3×1
Metcon: 3 Rounds
15 Toes to Bar
15 Shoulder to Overhead (135/95)
15 Box Jumps 24/20

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”– Steve Young

Mobility WOD 184


crockpot apples3

What difference does the last thing I ate or my last workout make?

Sometimes we get caught in the afterglow of success or the downward spiral of failure, both are a made up story, get over it!

The answer lies in your next meal or workout, you will only benefit or fail through habit.  It is only what you do, not what you did that will determine your success and failure.  Where you are now is certainly a result of what you have done in the past, but it has very little bearing on your future except the habits you have created to get here.  Change your habits, change your future.

We have seen people turn around major and minor medical issues through good habits or change for the worse though bad habits.  We have seen people completely change their physique though good habits and through bad habits.   Choose your habits wisely and learn to replace unhealthy habits with healthy ones.  One at a time these habits will perform miracles in your life.

Habits are not broken, they are replaced…look for a replacement for your bad habits.  You can learn to eat better but you can’t stop eating, so don’t try, find a worthy replacement for your habit and do that instead.

– Tim –

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