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Posts tagged “Conditions and Diseases

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 8.9.13

Friday 6-12-13

 CrossFit  Open WORKOUT 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches 75/53

We are made to persist.  That’s how we find out who we are. -Tobias Wolff

Hey Mwod-dib’s,

Today is a short story about the dreaded “syndrome”. No, not that one. That one eats the brain is tertiary in nature. (bonus points for spirochet humor…).

No, I’m talking about the syndrome that buries people and ends running dreams. Yes. It’s the IT-Band.

Before you read further, some homework. Wiki IT-Band and get orientated.

Now, whether or not you have some distal knee pain in the area where the IT-Band inserts at your knee, today’s MWod will be good for you.

There are no recipes. You have to use your brain, buy the offended tissues some slack, and mobilize what you find.
And be cool, deal with your business. Make sure your running is excellent, and that you stay ahead of this monster.
One of my best friends ended his dream of Navy Sealdom because of this evil-ness.



CFSR WOD 07.25.2013

During "Nate" Jeff gets another muscle up while Karen does handstand push ups

During “Nate” Jeff gets another muscle up while Karen does handstand push ups.

Thursday 7-25-13

Clean + Front Squat x2 + Jerk



2 Rounds

100 Double Unders

25 Push Press (95/65)

25 Toes to bar

“You are the embodiment of the information you choose to accept and act upon. To change your circumstances you need to change your thinking and subsequent actions.” Adlin Sinclair

Mobility WOD 45

Today we are going to go after the three way hip.
A mob for the hip capsule, a stretch for the hip musculature, and a finisher for the hip soft tissue/sliding surfaces.

Test: Any hip extension movement, heck it could even be rowing, or Pilates.
Mwod: Spend 2 min each: Capsule/muscle/sliding surface (6 min total each leg )
Retest: How you feel now? More awesome? Did you test in between? Could you tell which mob had the biggest pay off?
Does order matter?

5 Natural Ways to Prevent Sunburn

RECIPE OF THE DAY: Fierry Mushroom Skillet Fritta

CFSR WOD 05.31.2013



Friday 5-31-13

Establish 1 Rep Max- Snatch

Drop Set – 20# (2×2)



Back Squat 225/135

Box Jumps 24/20

“There are no failures – just experiences and your reactions to them.” Tom Krause

Intermittent Fasting Shown to Improve Diabetes and Lower Risk of Cardiovascular Disease.

Goat, Spinach, Avocado Scramble by Against All Grain

RECIPE OF THE DAY: Avocado, Spinach, Chevre Scamble

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 05.28.2013



Tuesday 5-28-13

EMOM 10min

Clean and Jerk @ 90%

* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to

Clean+Hang Clean+ Front Squat+ Jerk


AMRAP 12 Minutes

1,1… 2,2… 3,3…

Burpee Box Jump 24/20

KB Swing 70/53

“I have not failed. I’ve just found 10,000 ways that won’t work.”
Thomas A. Edison

Lipid Researcher, 98, Reports On the Dietary Causes of Heart Disease

seafood alfredo

RECIPE OF THE DAY: Seafood Alfredo

CFSR WOD 05.25.2013

Fight gone bad

Fight gone bad


Memorial Day Murph…. Be Ready!!! 


9:30AM AND 10:30AM CLASSES ONLY + open gym until 1pm

Saturday 5-25-13

3 rounds

Run 800 m

12 GHD sit up

15 Toes 2 Bar

18 Ring Rows

rx ring row = feet on box body parallel to floor at bottom

“Behavior is a mirror in which every one displays his own image”

Johann Wolfgang von Goethe

The Diet-Heart Myth: Statins Don’t Save Lives in People Without Heart Disease


RECIPE OF THE DAY: Pistachio Crusted Chicken with Black Currant Dipping Sauce