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

Posts tagged “CrossFit endurance

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

CFSR WOD: 1.8.2013

Learn the Ropes at CFSR

Tuesday 1-8-13

Part A

EMOM for 10min (every minute on the minute =EMOM)
@ 75% of Push Press 1RM
1 Power Clean + 1 Hang Squat Clean + 1 Push Press
Part B
Run 1 mile
40 C2B Pullups
300 m sprint
Jog back easy
25 min
 Flat to hill transition from flat 200 mark to the #3 on hill
Some of you were asking about the 10k race. it was a busy morning for me, so I ran a 10k tempo close to home instead.  If anyone is interested in going to running races lets create a carpool.
Josh Phillips and Jay Heath are signed up for the Courage Games. If you want to try your hand at CrossFit competitions join them!  If you aren’t sure about competing go as a spectator and cheer on the CFSR team.

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”

January Super Foods

RECIPE OF THE DAY: Cranberry Almond Loaf

CFSR WOD 12.11.2012

Dave Push Press

Tuesday 12/11/2012

Part A:

Power Clean & Push Jerk technique

Part B:

10 Deadlifts 225/155

25 push ups

500 Row

10 deadlifts 225/155

Endurance: (Class at 5:30 pm)

 Hill sprints

5 rounds

5o meters

100 meters

150 meters

Easy jog down between each

“You only live once, but if you do it right, once is enough.” 
― Mae West

Jerk Inspired Pork Chop –but will it inspire a heavier jerk?

How to Cook 

New Research into Longevity Diet

Never give up! ever…

-strict- Pull Ups and Dips -strict-

3 sets max reps


3 x max hold chin over bar + 1 x max hang time straight arm

3 x 20 jumping dips =1 x max support at top of dip


“Death by 10 meters”

shuttle run 10 m 1st minute, 20 m 2nd minute … until failure.

Coaches Corner: If you are unable to do sets of 6 or more pull ups or dips switch to the static hold option No bands! unless needed for the static hold.

 On death by 10 you must attempt next if you made the last.  Do not bail on the most important minute, the one you give everything and still come up short!

Never, never, never quit.

Winston Churchill 

Damn the torpedoes! Full speed ahead!

Admiral David G. Farragut

The courageous do not volunteer for failure, you beat it back by one more decision to keep going.  Even after your fate is sealed and it seems there is no way left to win, you fight on.  You are a warrior, you never quit.  You are a warrior, failure is not an option.  You are a warrior, this life is your battleground! – Tim

Eat more organ meats! Chopped liver recipe 

How Far Will You Go?

I was running!

Weird things happen during ladies only classes

Thursday 5/12/11
Run 1 mile
Rest 3 min
Run 1200m
Rest 2 min
Run 800m
Rest 1 min
Run 400m

Skinny fat. Ladies PLEASE read

Whats behind the food photography trend?

To pump you up for some running tomorrow


Row row row your boat

The recipe for success. Squat heavy stuff and repeat many times

Friday 3/15/11
4 rounds:
2 min row for max distance
2 min rest
As many rounds possible in 10 min:
30 Double unders
15 Sumodeadlift highpull (75/55)

Normal vs. Low carb

Is sugar toxic? warning its 9 pages long

Once again I love these guys

Many of you, including myself, use Beyond the whiteboard to track your WODs. Its really easy and a good way to see how you stack up against other people in the community. We just upgraded our membership so that it is free to our members. If you are interested in using it, and you should, please let me know and ill show you what you need to do.