Cashew Cheese and Pomegranate Filled Acorn Squash
Congratulations to all of the CFSR members Competing yesterday. You were all AWESOME!!!
20 Back Extention or Good Morning with 45/33
20 Knees to Elbows
Mobility WOD 12
Improving the squat: Hip flexion and external rotation.
RECIPE OF THE DAY: Mexican Potato Salad
“The greatest treasures are those invisible to the eye but found by the heart.”
Mindful Eating, A Life Long Process
Max rounds in 3 min:
3 Hang power cleans (155/105)
6 Pistols (3 each leg)
9 Knees to elbows
Rest 1 min. complete for 5 cycles.
More quality stuff from Kelly Starrett
21 Deadlifts (225/155)
42 Knees to elbows
30 Knees to elbows
18 Knees to elbows
I dont know about you but I think I would rather smoke then have any of the side effects. Literally half of the commercial is warnings on the side effects. This is not a joke it is a real product, just saw it on TV and could not believe what I was hearing.
Quote of the year goes to Brian C. The advise he gave to a friend who cannot give up his bread and drags his heels on changing to a Paleo type diet, “Suck it up or suck it in”. An instant classic
5 rounds for time of:
30 double unders
15 toes to bar
This is a pretty sweet video, taking the hunter gatherer/ paleo lifestyle concept to the fullest. Which San Ramon Crossfitter does this guy remind you of? Tell me tomorrow.
If you hate the shoulder press as much as I do you should check this out. Bill Starr writes a good article on the quest for a stronger overhead press
Its awesome to see your guys progress. Some of the numbers you guys are putting up are very impressive, I better watch my back. I looked at the PR board today and it is out of control and on the verge of spilling over. Also when I say numbers I dont just mean the numbers on the white board, lots of you are wasting away to nothing and its really great to see. Keep eating right, and kicking ass during workouts.You guys rock.
Speaking of kicking ass, its about time for another in house throwdown. I will keep you posted but it will prob be in 2 weeks or so on a Saturday after the 8:30 class. Be ready the last one was rought.
Once again I HIGHLY suggest getting the cook book from marks daily apple. I found out today nutrition genius and Chico native Robb Wolf has finally finished his book and its available on amazon for pre-order. If you havent read or heard any of his stuff shame on you. His blog is on my list of daily sites to check, he really knows his stuff. This book will be a great resource for all things paleo
50ft. overhead walking lunge (45/25)
Power clean (95/65)
Knees to elbows
Coaches corner: The rep scheme for the workout is for the power cleans and knees to elbows. In between each round you must complete 50ft. of the lunges.
I love this series of posts that Mark from MDA is doing. This week he is writing about shoulder mobility. Today is part one and tomorrow is part too. Good stuff.
Here is another article reviewing crossfit. This one is more open minded then the first. Although I dont know if the author has actually done crossfit. I didnt know there was an END to crossfit, hopefully I never find it.
I put a sign up sheet by the office door today for the BBQ. Sign it next time your in. Im thinking the first weekend of June, how does that fit for everyones busy weekends?