Cashew Cheese and Pomegranate Filled Acorn Squash
Femme Fit 2013
2500# of Thrusters – choose your own weight
Box Jumps 24/20 reps= to the Number of Thrusters in part 1
2500# of Thrusters – same weight as first set
18 min Time Cap
If you use 100# for the thrusters, Your rep count is 25 thrusters, 25 box jumps, 25 thrusters. 50 lbs = 50 thruster 50 box jump, 50 thruster
“Life’s under no obligation to give us what we expect.”
― Margaret Mitchell
1) Lacrosse ball under collar bone face down on floor arm behind back
2) Lacrosse ball under first rib face up lift hips to generate pressure work arm positions across body and out to side
3) Band (red or blue) on pull up bar and around shoulder – lay face down for arm bar stretch (airplane crash without leg)
Power Clean (135/95)
Box Jumps (24/20)
Toes To Bar
“If it wasn’t hard, everyone would do it. It’s the hard that makes it great.” Tom Hanks
Mobility WOD 51
Happy Wednesday Flexi-Animals,
Someone this weekend pointed out that that were really stoked that they could actually squat for 10 minutes after nearly 2 months of working at it. I thought, “Great, you can now have dinner with 2/3 of the world, or go the bathroom in Thailand.” It came out as, “great job”.
As athletes, we are digging ourselves out of holes that we’ve been systematically creating for years. Your body’s tissues are like obedient dogs. You’ve just got to train them. They will get out of your way time and time again if you just give them a little input.
Check out Crossfit.com today for a stimulating discussion on why squatting, shooting the duck, pistols, and pooing are really all the same thing. click here
Today’s MWod is about dealing with your soft tissue sliding/quality.
You need to spend 10 minutes rolling around on the pain ball. I’ve given you some ideas in the video, but feel free to focus on any area that feels matted down.
Remember: If you respect yourself, you need to drink half your bodyweight in water in ounces every day as a baseline.
Being globally dehydrated alone, is enough to significantly impair your performance by letting fuzz grow like gangbusters.
Don’t be that guy. Drink some water, like the cool kids.
RECIPE OF THE DAY: Early Summer Brunch.
CrossFit San Ramon at Summer Solstice Throwdown!
Push Press 5 x 3 @70% 1RM
10 minute clock
Atlas Stones 150/90 or DB cleans 55/35
Muscle ups Ring Dips
2 minute rest
10 minute clock
“It is never too late to be what you might have been.”
― George Eliot
For Today’s Mob Wod continue down to 16
Mobility WOD 15 part 2 This goes with yesterdays Mob WOD
A “how to” fit mobility in anytime anywhere
Mobility WOD 16
5 x 2 Power Clean
Kettlebell Swing 53/35
buy out with
5 Rope Climbs
Mobility WOD 15
1 & 1/4 Back Squat
*Squat then come 1/4 of the way back up before re squatting.
Build to heaviest set.
In teams of 2
Mobility WOD 13
Celebrity Goat Match Reverse Ballerina + adductor destructor
RECIPE OF THE DAY: Chili Chips and Cheese – Paleo
2,000 Meter Row
4 rounds for Split Jerk Workload
(All rounds must be performed unbroken)
5 Push Press
10 Push Jerks
ME Split Jerks
*Score = Load x # of Split Jerks
Mobility WOD 8
“Effective leaders help others to understand the necessity of change and to accept a common vision of the desired outcome.” John Kotter
RECIPE OF THE DAY: Quick Pickled Carrots and Asparagus