2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Posts tagged “Ralph Waldo Emerson

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 9.4.2013

Big guys fly too!

Wednesday

Warm Up:

3 Rounds of

15 Step Ups

20 Double Unders

Strength: Front Squat

3×3 @ 80%

Conditioning:

EMOM 12min

2 Cleans @ 65%

4 Burpees

8 Jumping Lunges

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”
― Ralph Waldo Emerson

Mobility WOD 84

http://nomnompaleo.com/post/3501678903/crispy-braised-duck-legs#

http://chriskresser.com/thyroid-blood-sugar-metabolic-syndrome

This is a great article on how dysglycemia (high and low blood sugar) can damage the thyroid.

 Just one more reason to eat well and live well.


CFSR WOD 8.11.13

Ashleigh running

Ashleigh gets inspired at Femme Fit Competition!  Watch for CrossFit Kids at CrossFit San Ramon!!!  Details coming soon!

Sunday 8-11-13

Clean & Jerk Technique

Row 500 m

15 Clean and Jerk 155/115

Run 400 m

Max Front Squat 155/115

“Success is stumbling from failure to failure with no loss of enthusiasm.”
― Winston Churchill

Mobility WOD 63

1 minute each on each side

Internal Hip Rotation Against Wall

Figure 4 on Lacrosse Ball

Hamstring Against Upright

Couch with Quad Focus


CFSR WOD 8.4.13

OLYMPUS DIGITAL CAMERABars loaded at 405# for part one of the CrossFit Games Final

Sunday 8-4-13

5 x 3 minute AMRAP with a 3 minute break

2 wall climbs

1 rope climb (Rx+ no Feet)

100 meter run

Max overhead walking lunge 45/25

Score = Total # of Walking Lunge Steps

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”
― Ralph Waldo Emerson

Mobility WOD 56 (Kelly has since changed his view on Icing, Stop Icing!!) I agree, it has been a topic of debate for quite a while.

Hey Fuzz Fighters,

I just wanted to take a moment to remind you that there are No Days Off. Everyday is about getting better, recovering, training, etc. It’s never enough to walk up to a barbell or competition and say, “today I’ve got to be great.” You’ve got to cultivate greatness.
Everyday. Relentlessly. So stop saying rest day already. You never get to rest.

Mwod contents:

Test: Check your shoulder retraction: Do the standing hip impingement test.
Mwod: 2-3 min messing about with the horizontal abduction rib mob
1-2 min opening up your flexion with elbow flexion
2 min hip capsule mob
Retest: Go PR.

Kstar

balsamic-pepper-rump-steak


CFSR WOD 07.26.2013

Natalie

Natalie

Friday 7-26-13

Back Squat

10×3@ 85%

+

AMRAP 20min

In teams of 2

10 Front Squats (135/95)

10 KB Swings (70/53)

10 Box Jumps

10 Toes-2-Bar

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” Mark Victor Hansen

Mobility WOD 46

Today we’ve got a special treat in store. Your mission: To find some amazing athlete (nice guy, good dancer, drives a nice car….) with whom to partner stretch. Seriously, this is a really great way to get into a fight with your wife when she forgets the safe word. (Brisket, not Biscuit btw.)

The key is to tinker. Apply your PNF jedi arts and get cracking. Wine helps.

Mwod: Solo or with a friend: Straight let hip extension (hammies)
Split hip extension
Floor Internal Rotation
2 min each leg/position– 3 min on the Floor IR

Nutrient Dense Foods and the Copper-Zinc Connection

if you want some protein, I'd plonk a poached egg on top

RECIPE OF THE DAY: Vegetable Biryani


CFSR WOD 07.22.2013

Karen, Maryam and Lori wallowing in the mud!

Monday 7-22-13

EMOM 10min

2 Back Squats @85%

+

In teams of 2

Against a 14min clock

50 Curtis P complex 135/95 (1 power clean, 1 lunge each leg, 1 push press)

100 Partner Wall Balls

“To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.”

Ralph Waldo Emerson

Mobility WOD 42

Mwod: 2 min each leg on the Hammie/Hurdler Stretch
4min each leg mashing the crap out of your quad bits (if it’s a little intense just stroke the furry walls)

Baked Yuca Fries

RECIPE OF THE DAY: Baked Yuca Fries

The Games are Coming this week!!!