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Posts tagged “One-repetition maximum

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 11.30.13


I am thankful for my CrossFit Family! I appreciate you all sharing thanksgiving with us! Love you all! – Tim


Warm Up: 3min Of “Mary”

Rest 1min

3min of “Mary”

Strength: EMOM 10MIN

1 Snatch + 2 Hang Snatches  @ 70%

Conditioning: 5 Rounds for total Reps

1min ME Thrusters

1min ME T2B

“If you’re funny, if there’s something that makes you laugh, then every day’s going to be okay.”
― Tom Hanks

Mobility WOD 166


CFSR WOD 1.27.2013

Sunday 1-27
Use today as a make up day for any 1 rep max lifts that you may have missed.
3 rounds for time of:
7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400m

“Take time to deliberate; but when the time for action arrives, stop thinking and go in.” Andrew Jackson

Harvard Study Explains Why People Regain Weight on the Atkins Diet

Bacon &amp; Guacamole Sammies<br /><br /><br /><br /><br />
Don’t these bacon and guacamole sammies look good? Fitbomb noshed on them while I slept…</p><br /><br /><br /><br />
<p>The ingredients:<br /><br /><br /><br /><br />
4 strips of thick-cut pastured bacon<br /><br /><br /><br /><br />
Guacamole<br /><br /><br /><br /><br />
It’s ridiculously easy to cook bacon in the microwave oven. (Clean-up is simple, too.) Just wrap a few slices between some sheets of paper towel, stick it all on a microwave-safe plate, and nuke away. I set my microwave at 70% power and zapped the bacon for about two-and-a-half minutes. If you find that your bacon’s not yet crisp, just nuke it a bit longer.  </p><br /><br /><br /><br />
<p>The filling for these “sandwiches”? Chunky homemade guacamole.  If you’re pressed for time, simply mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky ‘n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt.<br /><br /><br /><br /><br />
Done and done!

RECIPE OF THE DAY: Bacon Guacamole Sammies

Robb Wolf on Paleo Diet Myths

CFSR WOD 1.10.2013


Thursday 1/10/2013

Thursday 1-10-13
Part A
15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
Part B
For time.
30 T2B
20 Thrusters 115/75#
Run 800m
20 Thrusters 115/75#
30 T2B
4 x 800 m
75 %, 85%, 95%, 100% effort
“It ain’t about how hard you can 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.” 
Stallone as Rocky Balboa

CFSR WOD 12.12.2012


Wednesday 12/12/2012

Part A

Snatch Balance + Overhead Squat

5 x 3

Part B

In teams of 2

Row 750 m  while partner holds Front rack  205/135

50 Burpees while partners holds bar overhead 135/95

50 Thrusters while partner holds chin over bar

“Live as if you were to die tomorrow. Learn as if you were to live forever.” 
― Mahatma Gandhi


Fiery Hot Pork Skewers


Avoiding Food Fatigue


CFSR WOD 12.6.2012

November PR's

November PR’s Great job!  Get your PR’s are on the board in December!! Last chance in 2012!

Thursday 12/6/2012

Back Squat 5×4 @75%


Jack Martin
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

First posted 29 September 2010

20 minute AMRAP

10 push press 115/75

10 kettlebell swings

10 box jumps 24/20

Endurance running WOD 5:30pm class

Skill running hills

12 x 200 hill sprint  (approx 8% grade)

Recovery: walk down

For the endurance class I recommend having a stopwatch on a wristwatch.

Goal for the 200’s – stay within + or –  3 second on all. Penalty – 10 lunge jumps.

Best shoes are low with less than 6 millimeters rise in the heel.

Once we build up the group we will select races to train for and compete in .

This also made me think of another Jack

“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.” 
― Jack LaLanne

Jack LaLanne  Sample menu

Overstuffed Burgers

CFSR WOD 12.1.2012


Saturday 12.1.2012

1 rep max Back Squat



Dead Hang Pull Ups

Hand Release Push Ups

Hand Stand Push Ups

Score total reps for all three

The secret of how to get good at something.

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who had practiced one kick 10,000 times.”
― Bruce Lee

Sausage Spaghetti Squash Bake 

Introduction to the Paleo Diet