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Posts tagged “CrossFit in the East Bay

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

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GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH

Grilled Romaine Hearts with Bacon & Celery Salt Ranch


CFSR WOD 11.15.2013

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Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!
Friday
Warm Up:
Foam Roll
Strength:
EMOM 10MIN
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
Conditioning:
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
and
 Full Elizabeth
21 -15 -9
Full Cleans
Ring Dips
21-15-9 + 21-15-9    Reps Can be divided any way

“My Life is My Message”
― Mahatma Gandhi

Mobility WOD 151

The holy grail of hip mobility for the high glute/internal rotation.

http://www.multiplydelicious.com/thefood/2012/07/chicken-veggie-salad-with-avocado-herb-dressing/

Is a paleo treat really paleo?


CFSR WOD 9.13.2013

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Friday

*In teams of two complete:

100 Kettlebell Swings 53/35

50 Burpees

30 Toes to Bar

10 Snatches (any style) 155/105#

30 Toes to Bar

50 Burpees

100 Partner Wall Balls 20/14#

For time. Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

“Friendship is everything. Friendship is more than talent. It is more than the government. It is almost the equal of family.- Don Corleone”
― Mario Puzo, The Godfather

Mobility WOD 94

http://nomnompaleo.com/post/7758558628/guacamole

The Battle Against Fluoridation


CFSR WOD 07.20.2013

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Saturday 7-20-13

POSE Method  Running drills

5K run

-or-

Rowing drills

5k row

“Moderation is a fatal thing. Nothing succeeds like excess.” Oscar Wilde

Mobility WOD 41 improving shoulder organization & 3 min Challenge

Dairy: 6 Reasons to Avoid It.

DSCN1550 Breakfast Egg Muffins

RECIPE OF THE DAY: Breakfast Egg Muffins

Imagine running on ice to reduce the stress on your body and become more efficient.


CFSR 07.14.2013

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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

sweet-tortilla

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


CFSR 07.13.2013

couch-potato-cat

It”s the weekend!! Some of us are off to the Tough Mudder! Don’t be this cat…or

Saturday 7-13-13

Max turkish get up

4 rounds for time of:

10 Toes-to-Bars

15 Kettlebell Swings 53 lbs

100 ft  Overhead Walking Lunges 45 lbs

400 m Run

“To succeed you need to find something to hold on to, something to motivate you, something to inspire you” Tony Dorsett

Mobility WOD 34

Raising Healthy Eaters Part 1

RECIPE OF THE DAY: Lamb Tenderloin Gyros

Quiz time: would you survive longer on just water or sugar and water?