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!
Cashew Cheese and Pomegranate Filled Acorn Squash
BBrazil Shopping Event – May 24th
Crossfit4Capes – June 12th
GRILLED ROMAINE HEARTS WITH BACON & CELERY SALT RANCH
Strength – At 70% of Clean & Jerk 1 RM
EMOM for 10 Minutes:
1 Hang Clean
1 Push Jerk
1 Split Jerk
Conditioning – 4 Rounds for Time
400 Meter Run
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
Strength – Split Jerk from Rack
5@ 40%, 5@50%, 3@60%, 3@70%, 3@80%, Max Rep @ 90%
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
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
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!
200 ft. overhead walking lunge (45/25)
50 air squats
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
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