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Posts tagged “interval training

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 1.7.2013

Monday 1-7-13
Part A
Back Squat:
1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%
Part B
3 Rounds for total working time of:
3 Hang Squat Clean @ 80% of  Clean 1 RM
6 Air Squat to Box Jump 24/20″
12 T2B
Run 400m
Rest 1:1/2
Thanks to coach Nik, who has provided a bunch of excellent programming over the last month!  He puts a lot of thought into your training and development.   The strength cycle you have been doing follows a Russian model (Smolov squat routine) which has proven itself very effective.  We have seen some big PR’s on an altered version of this system in the short time you all have been doing it.  Keep up the great effort!  We are proud of all of you!

“Maybe you don’t like your job, maybe you didn’t get enough sleep, well nobody likes their job, nobody got enough sleep. Maybe you just had the worst day of your life, but you know, there’s no escape, there’s no excuse, so just suck up and be nice.” Ani Difranco

I would add: “Suck it up and kick some f-ing ass! Rise to the challenge!  Go to sleep tonight knowing that you are a warrior!”   Tim – (Ani is also right, be nice, true warriors are nice people as they have few insecurities to hide) 

8 New Findings About Sleep and Your Health

Cup Color Influences the Taste of Hot Chocolate…REALLY?

RECIPE OF THE DAY: Spicy Chicken Spaghetti 

VIDEO OF THE DAY: What Fear Can Teach Us

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

Fight Gone… ohh, cant say that!!


Partner Fight Gone Bad to 600 reps

1 min wall ball (30 seconds each)

1 min sumo deadlift high-pull 75/55   (30 seconds each)

1 min box jumps 24/20   (30 seconds each)

1 min push press   75/55  (30 seconds each)

1 min Row for Calories   (30 seconds each)

Teams will work 1 at a time 30 seconds per person on each exercise rotating exercises each minute.

Continue to 600 reps for the team total.

30 min time limit.

Coaches corner: Teams will continue doing 30 seconds each on each exercise then rotating to the following exercise until completing 600 total reps.

Unlike the individual version there will be no 1 minute rest period.

   How Grains are killing you slowly

Sleep Tips  

Fight Gone B…Mad! Really???

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


chronic cardio….

One runs long slow efforts and one does short all out efforts. Which is which, and which would you rather look like? Anyone want to do some extra “cardio”?

Tuesday 4/5/11
5 rounds:
3 min each
Run 200m
12 Deadlifts (225/155)
Max reps box jumps (30/24)
1 min rest between rounds

Coaches corner: On the deadlifts the bar cannot be dropped from the top of the rep. Must lower the weight back down to the floor.

Pretty cool chart and very telling of what happened to our food industry. Be sure to check out the interactive chart.

I dont know if this happens for you put while this video was loading they showed a commercial for frosted mini wheats. A little ironic dont you think? 132lb 3 year old

Is sugar really healthier than corn syrup?

Even though I dislike Chile this video is awesome!