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Posts tagged “chicken

CFSR 9.11.2016

PRs & Ponytails..this team did an amazing job at the 2016 Caffeine and Kilos comp!  Nice work everyone!



WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 06.05.2013



Wednesday 6-5-13
Snatch + Hang Snatch + OHS
(10-15min to Build to a heavy complex)
Power Clean (135/95)
Push Jerk

“There is a vitality, a life force, an energy, a quickening, that is translated through you into action, and because there is only one of you in all time, this expression is unique.” Martha Graham

Sleep Deprived Men Over Perceive Women’s Sexual Interest and Intent

RECIPE OF THE DAY: Five Spice Chicken Salad

CFSR WOD 4.18.2013 X

Tim with Greg Glassman the founder of CrossFit at the 2012 Games.

Tim with Greg Glassman the founder of CrossFit at the 2012 Games.


Back Squat
5×3 @80% (of 3rm) (+10lbs)
Split Jerk
5×2 @ 75% (+5lbs)
For Total Reps
Three 3min Rounds:
30 Burpees
M.E Double Unders with remaining time
Rest 1 min

“Difficult times have helped me to understand better than before, how infinitely rich and beautiful life is in every way, and that so many things that one goes worrying about are of no importance whatsoever…” Isak Dinesen

Social Media Can Support Healthiness of Older People


RECIPE OF THE DAY: Chicken Shawarma

CFSR WOD 2.19.2013


Tuesday 2-19-13

3 Rounds of:
10 Banded Good Mornings
10 Romanian Dead Lift
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.


Due to low turnout for the Endurance WOD’s, I will continue posting but not coaching them until we gain more bodies.  Thank you,  Sorry for any inconvenience.  -Tim-

4 sets x 6 minutes 30/30  (30 sec hard/ 30 sec easy)

3 minutes easy between sets

Hard will be an 8 on a scale of 1 -10

Easy will be a 5 on a scale of 1-10

“Successful people aren’t born that way. They become successful by establishing the habit of doing things unsuccessful people don’t like to do. The successful people don’t always like these things themselves; they just get on and do them.”


RECIPE OF THE DAY: Chicken and Vegetable Lo Mein

How Food Impacts our Moods

CFSR WOD 2.1.2013

Happy Birthday Joseph!

Happy Birthday Joseph!

Friday 2.1.2013

“Happy Birthday Joseph”

For Time:

Run 800


5 rounds 

5 pull up

10 push up

15 squat


Run 400 m


3 rounds

5 pull up

10 push up

15 squat


Run 200 m


2 rounds

5 pull up

10 push up

15 squat


Run 100 m

               “You grow up the day you have your first real laugh — at yourself.” Ethel Barrymore
PALEO: A Lifestyle That Can Change Your Life

RECIPE OF THE DAY: Paleo Chicken Alfredo


Real Skifi Episode 8 from Janne Korpela on Vimeo.

CFSR WOD 1.7.2013

Monday 1-7-13
Part A
Back Squat:
1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%
Part B
3 Rounds for total working time of:
3 Hang Squat Clean @ 80% of  Clean 1 RM
6 Air Squat to Box Jump 24/20″
12 T2B
Run 400m
Rest 1:1/2
Thanks to coach Nik, who has provided a bunch of excellent programming over the last month!  He puts a lot of thought into your training and development.   The strength cycle you have been doing follows a Russian model (Smolov squat routine) which has proven itself very effective.  We have seen some big PR’s on an altered version of this system in the short time you all have been doing it.  Keep up the great effort!  We are proud of all of you!

“Maybe you don’t like your job, maybe you didn’t get enough sleep, well nobody likes their job, nobody got enough sleep. Maybe you just had the worst day of your life, but you know, there’s no escape, there’s no excuse, so just suck up and be nice.” Ani Difranco

I would add: “Suck it up and kick some f-ing ass! Rise to the challenge!  Go to sleep tonight knowing that you are a warrior!”   Tim – (Ani is also right, be nice, true warriors are nice people as they have few insecurities to hide) 

8 New Findings About Sleep and Your Health

Cup Color Influences the Taste of Hot Chocolate…REALLY?

RECIPE OF THE DAY: Spicy Chicken Spaghetti 

VIDEO OF THE DAY: What Fear Can Teach Us