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Posts tagged “Front Squats

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 5.6.2013

b4 the mudder

Dan and Tim before Tough Mudder —

We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!

Monday  5-6-13

Congratulations for everyone for making it through the last 4 week strength cycle! I know those pause Front Squats were a struggle more then a handful of people and those 5×5 Heavy Back Squats were no walk in the park either.
But it is finally testing week, I want everyone to come in focus and motivated for a week of PRs, Good Luck!!
All PRs must be written up on the PR board before you record your score for the Daily WOD.
-Nik
Monday
Front Squat
Establish 1 Rep Max
+
12min AMRAP
20 Sit-ups
20 Burpees
20 Walking Lunges
     I Like this quote I dislike this quote“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
Author Popularity 6/10 Christopher Morley was born on May 5, 1890
(American writer and editor 1890-1957)

CFSR WOD 4.29.2013

4.4.2014 open 13.5 044

Monday 4-29-13

Monday 

Front Squat 
3×3 @ 75% (+35lbs)
  • 3 Second Pause
+
For Time:
20 Man Makers (55/35)
400m OH DB Walk
10 Man Makers
200m OH DB Walk (55/35)

“It is my belief, you cannot deal with the most serious things in the world unless you understand the most amusing”

Winston Churchill

Exercise Shields Children from Stress, Research Indicates

;

RECIPE OF THE DAY: Oven Roasted Escarole


CFSR WOD 04.22.2013

In case you were only eating it…you do eat coconut oil, right?

Monday 4-22-13

Front Sqaut
3×3 @ 75% (+20)
*3 Second Pause at bottom
+
AMRAP 15min
10 Wall Balls
10 Ring Push Ups
10 Jumping Lunges
10 Double Unders

“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” Tom Bodett

50 Shades of Gluten (Intolerance)

Roasted Parsnip Hummus Main | Popular Paleo

RECIPE OF THE DAY:  Roasted Parsnip Hummus

WHAT DO YOU THINK?


CFSR WOD 03.04.2013

OLYMPUS DIGITAL CAMERAMonday   3-4-2013
Spend 15 min working on Kipping Pull ups and Bar Muscle ups
– Then –
10-8-6-4-2
Front Squats (185/115)
20-16-12-8-4
Pullups

“Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.” Katherine Mansfield

Omega-3s Inhibit Breast Cancer Tumor Growth, Study Finds

chocolate einkorn cookies

RECIPE OF THE DAY:  Chocolate Einkorn Sandwich Cookies with Coconut Cream


CFSR WOD 11.12.12

Albert - clapping push ups

Front Squat

5 @ 75% , 5 @ 80%, 5 @ 85%

This week add 10 lbs to your last cycle if you get more than 6 reps on the last set you will recalculate your # to use for the next 3 weeks

Weight x Reps x .0333 + weight = Estimated 1 Rep Max  E1RM x .9 = your new training max

3 x 5 minute AMRAP

5 toes 2 bar

10 overhead lunge 45/25

5 plate burpees

3 minutes rest

Polish Cabbage Rolls

     I Like this quote I dislike this quote“Success is how high you bounce when you hit the bottom.”

 General George S. Patton was born on November 11, 1885
(American general in World War I and II, 1885-1945)

A bit o learnin for ya on da front squat