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Posts tagged “Albert Einstein

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR 07.14.2013


Sunday 7-14-13

3 rounds for time:
Run 400m
1 Bear complex (95/65)
10 Burpee pullups

Coaches corner: The bear complex consists of 7 unbroken cycles of, power clean to front squat to push press, to back squat to push press. If the bar is let go before you complete the 7 cycles there will be a 10 burpee penalty.

“If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut.”

Albert Einstein

Mobility WOD 35

Andy-monium! Wimbledon’s New Champ Fueled by Raw Food


RECIPE OF THE DAY: Sweet Frittata, Sweet Spanish Tortilla with Bacon!

CFSR WOD 07.08.2013

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Monday 7-8-13

EMOM 10 minutes

3 back squats @ 75%

For Time:


Clean(full) 145/100

Chest to bar pull ups

“Try not to become a man of success. Rather become a man of value.” 
― Albert Einstein

Mobility WOD 29


CFSR WOD 06.19.2013

Joseph, Josh and Keegan

Joseph, Josh and Keegan

Wednesday 6-19-13

 2,000 Meter Row


4 rounds for Split Jerk Workload

(All rounds must be performed unbroken)

5 Push Press

10 Push Jerks

ME Split Jerks

*Score = Load x # of Split Jerks

Mobility WOD 8

“Effective leaders help others to understand the necessity of change and to accept a common vision of the desired outcome.” John Kotter

Nurture genius by bucking the system – Autistic boy with higher IQ than Einstein discovers his gift after removal from state-run therapy

Quick Pickled Asparagus and Carrots with Tarragon from GourmandeintheKitchen.com  Quick Pickled Carrots and Asparagus with Tarragon

RECIPE OF THE DAY: Quick Pickled Carrots and Asparagus

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 05.30.2013

Paleo nutrition class

Paleo nutrition class

Thursday 5-30-13

3 Rounds

Run 400

ME UB Toes-2-Bar

*No time component

**ME UB =max effort unbroken


150 Double Unders

50 Burpees

150 Double Unders

“You have to know you can win. You have to think you can win. You have to feel you can win.” Sugar Ray Leonard

How to Prevent and Reverse Heart Disease Naturally


RECIPE OF THE DAY: Coconut Shrimp Noodles

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