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

Posts tagged “split jerk

CFSR 8.27.2016


A big THANK YOU to Out of the Cave for delivering us fresh, healthy, paleo meals each week so we can have an easy food fix when needed!


Paleo Tomato Basil Salad Recipe

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 5.13.2014

cincodemayo 012



Strength –  At 70% of Clean & Jerk 1 RM

EMOM for 10 Minutes:

1 Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Conditioning –  4 Rounds for Time

400 Meter Run

15 Burpees

2 Rope Climbs

Bonus Abs – 100 Weighted Sit Ups 15/10

“True healthcare reform starts in your kitchen, not in Washington”  ~Anonymous

Mobility WOD 332



CFSR WOD 4.9.2014




Strength – Split Jerk from Rack

5@ 40%,  5@50%,   3@60%,   3@70%,   3@80%,  Max Rep @ 90%

Conditioning –

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

My favorite animal is steak. ~Fran Lebowitz

Mobility WOD 298


Flank Steak Pesto Rollups - Entrees -  - paleo diet, paleo, recipe, nutrition, robb wolf, scott hagnas, weight lifting, strength, conditioning, fitness, greg everett - Catalyst Athletics Recipes


They were doing burpee pullups so fast it could not be caught on film!

Friday 6/3/11

Split jerk

Max rounds in 10 min of:
7 Hang power cleans (135/95)
5 Shoulder 2 overhead (135/95)
*At the top of each min complete 8 Box jumps before going back to the bar

The private gym bill of rights

A good nights sleep isnt a luxury, its a necessity

Plus size

Here goes nothin

Just a reminder that I will not be at the gym tomorrow or Saturday but have no fear because Tim will be covering the classes so everything will be normal. Also Ill be doing the website as normal but expect the posts to be up at late/ weird times.

Here is the link to everything you need to know about the norcal regionals this weekend. Word on the street is that they are streaming it live online. Not sure where to find the link but im sure it will be on this page. You can also ask Brian B because he will know better then I would. Pops Sulon aka Papa Bear is setting up a Crossfit SR base camp so if you make it out send me a text or email to come hang out with the crew!


Smell like bacon

Kevin gets an impressive 11 reps with some awesome judging from Wade

Monday 4/11/11
Split Jerk
200 ft. overhead walking lunge (45/25)
100 situps
50 air squats
25 burpees

Note during the dip and drives upward the bar is resting on the shoulders and uses his body to drive the weight and not holding it so the all force is taken up in the wrists and shoulders.

I should consider a change. What your email address says about your computer skills

Crossfit and bad girls

Now you all know why I smell like bacon all the time

Half way through the CF Open. great job by everyone competing, love the intensity and hard work everyone is putting in. Team CFSR has a shot at coming in the top 30 teams in Nor Cal and making it to regionals so keep up the good work and we may make it!!

Fight gone bad tomorrow at 12:30 if anybody wants to tackle it. Let me know if your in