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Posts tagged “Easter

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


CFSR WOD 5.5.2013

Karen

Karen 11-1-12

4.4.2014 karen front squat open 13.5 049Karen in open 13.4  3-31-13  Dedication to performance and paleo pays off.  Dropped 35lbs and placed 12th in the Crossfit Open for the nor-cal region in her age group.

You can do it too!!!  Find your passion for performance and nutrition!!!

Sunday 5-5-13

Clean & Jerk technique

Then a repeat of the Workout

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

“Do one thing every day that scares you.” 
― Eleanor Roosevelt

grilled thai spiced pineapple short ribs

pineapple-5spice-shortribs2

http://media.crossfit.com/games/video/HD/Games_Open13-4_WorkoutStandards_Bv4Dx3O9v_HD.mov


CFSR WOD 04.03.2013

Guess 13.5 and win a free t-shirt*!! (details below)

Wednesday 4/3/2013

3x400m Run for Pace

3 Rounds for time:

10 Overhead Squat 95/65

20 Step Ups

30 Sit Ups

What is 13.5?

http://games.crossfit.com/video/dave-castro-gives-insight-135

Sounds like something easy enough that you can make it really awful 🙂

Maybe air squats max reps in say 15 minutes?

No, I hope not!  We would have to rent wheelchairs in advance!

Watch the video, think about the fact that Castro was a Navy SEAL, & post your best guess to comments before the announcement 4/3 at 5pm. 

If you get it right (exercises and time domain) you will Win a Free t-shirt*!!!

*In the unlikely event that many people get it right the first 5 correct answers win the t shirts.

“If you cannot find peace within yourself, you will never find it anywhere else.” Marvin Gaye

Paleo Template vs Paleo Diet

Post image for Recipe: Kabocha Squash Biscuits from Grain-Free Breads, Snacks and Desserts

RECIPE OF THE DAY: Kabocha Squash Biscuits


CFSR WOD 4.1.2013

After 13.4 the swords and shields came out and many died in glorious battle!!

After 13.4 the swords and shields came out and many died in glorious battle!!

“Never go to bed mad. Stay up and fight.” 
― Phyllis Diller

Christian shoulders the 150# stone

Christian shoulders the 150# stone

Monday 4/1/2013

4/1

Back Squat

3×3 @ 75%

*3 sec pause at the bottom of Squat

+

AMRAP 20min

30 Double Under

10 Hand Release Push Up

2 Rope Climbs

Great Job On OPEN 13.4 Everyone!!!!!

“I thought I’d lie on the floor and writhe in pain for a while,” he grunted, “It relaxes me.” 

― Cassandra ClareCity of Ashes

WAD_4274


CFSR WOD 03.31.2013

Happy easter funny

Happy Easter Sunday!

 3/31/2013

5 rounds

200 m DB or KB  farmers carry 55/35

12 hang power clean 115/75

15 sit ups

…at 10:30 it is back to the OPEN  

WORKOUT 13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Life ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!” Rocky Balboa

Practice Pleasure

Asian Beef Strips with Carrot Puree-small

RECIPE OF THE DAY: Asian Beef Strips with Carrot Puree


CFSR WOD 3.30.2013

Krisztina on 13.2

Krisztina on 13.2

Sunday we are doing Open 13.4 starting at 10:30 until all competitors are finished.

Stay for the BBQ / potluck after.

Still having trouble hammering out the push ups? It’s time to end that problem! 100 day push up challenge starting after the Open 13.5 workout closes… stay tuned!

Saturday 3/30/2013

Front Squat

1-1-1-1-1-1-1

3 rounds for time:

30 walking lunge

20 grasshopper

10 divebomber

““Life is just one damned thing after another” Elbert Hubbard

Why Butter is Health Food

RECIPE OF THE DAY: Baked Indian Talapia


CFSR WOD 3.29.2013

Josh,  We wish you all the best in your endeavors!  We look forward to seeing you on your return!

Josh, We wish you all the best in your endeavors! We look forward to seeing you on your return!

Friday 3/29/13

EMOM 7min
3 Curtis P complex (95/65)

(Curtis P complex = 1 clean +1 lunge  R + 1 lunge L + 1 push press)
+
15 Minute AMRAP:
400m Run
15 Burpees
25 KB Swings (53#/35#)

“Scar tissue is stronger than regular tissue. Realize the strength, move on”  Henry Rollins

New Study: Lowfat and Skim Milk Drinking Kids Are Fattest

20130327-144659.jpg

RECIPE OF THE DAY: Zucchini Waffle Sandwich