Jon finishes up the burpee challenge while on vacation in Hawaii with his little helper. Good job Jon!

Monday 5/28/12
“Murph”
For time:
Run 1 mile
100 Pullups
200 Pushups
300 Air squats
Run 1 mile

Coaches corner: 1/2 murph option is available

For all you hipsters. Wearing skinny jeans too tight can cause health problems

Grass fed beef is good for environment 

400 years of medicine

I heard squats cure cancer 

A couple of upcoming events at CFSR

Sarahs Hog wild WOD + pork fest is coming up on Sunday June 10. Here is the flyer for the event in case you forgot about it. We are asking for a $50 donation to participate. As always I am Sarahs banker so you can give any money to me. The course is 5.8 miles and will have obstacles spread out throughout the course.  If you can handle our daily WODs at CFSR you will have no problem handling the course. Trust me. Even if you can not participate please donate to the cause.

Saturday June 9th we will be participating in Crossfit for Hope. A community wide fundraiser for St. Judes childrens hospital. The WOD is done fight gone bad style, 3 rounds for total reps of: burpees, 75/55 power snatch, 24/20 box jumps, 75/55 thruster, chest to bar pullups. We will be programming it as our daily WOD and also be running  heats starting at 10am just like we did during the open.  Please register to create a profile and donate yourself or try and get people to sponsor you. Check out the website for more info

The survivors. Worst idea ever! Good job to everyone who finished the burpee mile/challenge. Ben killed it!

Sunday 5/27/12
Deadlift
5-5-5-5-5
+
for time:
21-18-15-12-9-6-3
Toes to bar
Kettlebell swing (53/35)
At the top of every min complete 3 deadlifts (225/155)
*20 min time limit

This is awesome. Shit Crossfitters never say 

Do not go sky diving when your are older. Or ever for that matter!!

Good stuff

How most of the U.S. approaches “exercise”

Saturday 5/25/12
“Brian”
3 rounds for time:
5 Rope climbs
25 Back squats (185/125)
+(bonus)
for time:
100 burpees or AMRAP in 10 min

Burpee challenge day 100!!!!!!

We will meet at the San Ramon high school track at 12 on Saturday to warm up and get started. If you dont want to participate you can still come out and be a spectator. We have a pretty good list of people going, let me know. 

Anti obesity proposal fails again at McDonalds 

What does it mean to have “balance” in your life

WOD demo for tomorrow. Can you take them down?

A reminder. We are offering only 9:30 and 10:30 am classes on Memorial day. Saturday and Sunday will do on as usual. 

Steve has the eye of the tiger while finishing his push presses

Friday 5/25/12
In teams of 2:
For total reps:
5 min AMRAP:
1,2,3,4,5…
Muscle ups
Rest 1 min
6 min AMRAP:
3,6,9,12,15….
Wallball shots (20/14)
Box jumps (24/20)
Rest 1 min
7 min AMRAP:
1,2,3,4,5….
5,10,15,20,25…
Dumbbell hang squat clean (55/35)
Double unders

Coaches corner: All the amraps will be done amrap style. For example the muscle up portion is partner A does 1 Partner B does 1 then A does 2 and B does 2 and so on for as high as you can in 5 min.

Burpee challenge day 99. The burpee mile list is growing. If you decided that your brave enough please let me know! The plan is to start at 12

Earn your carbs

No wonder day 1 felt like a rest day 

Not only does he lift a butt load of weight, Donny Shankle has the coolest speaking voice ever. 

Memorial day we will be running a limited schedule. The only classes we will be running are the 9:30 and 10:30. Also open gym until 11. All other classes are cancelled. Please pass the word along

New equipment in from Rogue, the Abmat bed!!! Its surprisingly more comfortable then you would think.

Thursday 5/24/12
Take 15 min to establish a 1RM Power clean+ Push jerk
+
5 rounds for max burpees:
2:30 clock
Run 200
10 Power cleans (135/95)
Max reps burpees
Rest 1 min between rounds

A must read by anybody who plans on being old one day. Real strength 

Snoring ‘can increase cancer risk five fold’

Here he is split jerking not push jerking but I wanted to put it up to show you how freaking FAST you have to be when the weight gets heavy. This is awesome!

I havent put him up in a while but here it is. Dont be like this guy!

Happy birthday Sarah! Who dares to attempt to make her a paleo cake that she will approve of?????

Wednesday 5/23/12
for time:
53 Air squats
53 Situps
53 Walking lunges each leg
53 Push press (75/53)
53 KB shuttle runs (53/35)(each hand)
53 situps
53 Air squats

Coaches corner: Break up shuttle runs push press and walking lunges any way you want. 1 shuttle run is equal to 1 length of the gym

Burpee challenge day 97. Remember we are doing the burpee mile on Saturday at San Ramon high school. If you want to join in let me know. 

Man ingests 10 lbs of bacon rectally, dies. Idiot 

Greasing the groove

Does organic food turn you into a jerk?

Pardon the language but there is too much bacon not to share. Dont try to put it up your butt!

Lots of PRs today on the back squats. Looks like the 20 reps works. Catherine squats 163 which is a 60 LB PR!! And had room for A LOT more

Tuesday 5/22/12
In as little sets as possible perform:
30 Pullups (No kip)
50 Ring dips (No kip)
+
4 rounds for time:
10 Dumbbell snatch (100/55) (alternating arms)
Sprint 200 ft

Coaches corner: The goal for part on is to do as large of sets as possible without using a kip. Part 2 has a 10 min time limit

Burpee challenge day 96

Doubt cast on the “good” in “good cholesterol”

When you eat matters, not just what you eat

Heres who made it to the games from norcal. Watch out for them to dominate in the games!

Another quality Wade Lee production. Thanks Wade! Pay extra attention at the end on how to blow it and not snatch 215..

Awesome job to Brian this weekend. Hardest working man in the whole regional!

Monday 5/21/12
Take 15 min to establish a 1RM back squat
+
“Fran”
21-15-9
Thruster(95/65)
Pullup

Just wanted to say thanks to everyone who came out to watch and and cheer or sent good luck texts or facebook messages. You guys are awesome and it really mean a lot to me that you would do that for me. Maybe next year I can not miss the final cut by a couple points AGAIN and give you guys another workout to cheer for! Thanks again!

6 surprising foods with more sugar than a twinkie 

Im pissed 

Some more highlights from the weekend. Unlike the videos and the MCs would have you believe other people besides Neal Maddox and Jason Khalipa did workout. They did tear it up though 

Thanks to everyone who came out to watch and hang out today! You guys rock!

Sunday 5/20/12

Rest day (NO CLASS TODAY)

Snatch ladder starts tomorrow at 10:38 for men. Top 18 go on to final WOD. Sitting in 21st currently so we will see how the morning goes…

How bad is peanut butter, really?

World record on regional WOD 3

Highlights of day 1

Regionals day 1. Awesome event come out and enjoy the sun!

Saturday 5/19/12
“Jerry”
for time:
Run 1 mile
Row 2000m
Run 1 mile

Coaches corner: Depending on class size we will probably have to start run this WOD in heats every 10 min or so

Remember that we will not have open gym tomorrow morning after class. There is also no classes on Sunday morning.

FYI I will be working out at 10:12 tomorrow morning

Do you really need 48-72 hours between workouts?

Paleo, sustainability and economic growth 

Day 1 in the books.