I want to punch this guy in the face
Damn it CJ. Stop making us all look bad!
Sunday 6/3/12
Back squat
5-5-5-5-5
+
“SF crippler”
for time:
30 Back squats (225/155)
Run 1 mile
Only article today because its so ridiculous. Barbell squat: the worse exercise in existence? He makes some very valid points……PS the top of your spine is under your skull, not where the bar is when you squat…. I hate exercise people.
These guys are all doing the dumbest exercise in the world……
Jag 28
May PRs. Keep it up guys!!!
Saturday 6/2/12
“Jag 28″
for time:
Run 800m
28 KB swings (70/53)
28 Strict pullups
28 KB clean and jerk (70/53) each hand
28 Strict pullups
Run 800m
Coaches corner: Depending on class size we may have to do regular clean and jerks instead of KB clean and jerks. If so the Rx weight will be 185/125
FDA denies corn sugar petition
5 ridiculous medical myths you probably believe
WOD demo for tomorrow
FYI. Apparently all tickets to the Crossfit games are already sold out. Lame
More bacon
Bacon on!
Friday 6/1/12
In teams of 2:
for time:
150 Ring pushups
125 Wallball shots
100 Overhead walking lunges (45/25)
75 Parallette shoot throughts
50 Dumbbell push press (55/35)
Bloomberg plans to ban sale of big sizes of sugary drinks
Peanut butter found to contain fire retardants
Ill see you next year regionals
Rope climbs it is
The all mighty rope is waiting. Will you tackle it or pick cherries????
Thursday 5/31/12
6 rounds for total squat clean to overhead.
3 min each:
5 Rope climbs
Max reps squat clean to overhead (155/105)
Rest as needed between rounds
Coaches corner: BRING LONG SOCKS IF YOU PLAN ON DING ROPE CLIMBS. TRUST ME BRING LONG SOCKS IF YOU PLAN ON DOING ROPE CLIMBS. Must do at least 1 squat clean to overhead each round to finish WOD Rx
This chick is way tougher than I am
For the 9-5ers
Good job Taco Bell….
Bonus points if you do it on an indo board.
Wednesday 5/30/12
Take 15 min to establish a 20RM overhead squat
+
Against a 12 min clock:
Run 800m
then AMRAP
7 toes 2 bar
14 KB swings (53/35)
21 Double unders
How to increase your squat with your warm-up
Taco Bells breakfast drink = Mountian Dew + OJ
Can you take him down?
Give me money
The finishers of the burpee half mile. In their spare time they pose for fitness clothing catalogs…..
Tuesday 5/29/12
Every 30 sec for 10 min
Power clean (225/155)
Hang power clean
Push jerk
+
3 rounds for max reps:
90 seconds max burpees
Rest 90 seconds
90 seconds max stone shoulder
Coaches corner: Scale accordingly as usual for part 1, but make it as HEAVY as possible. If you are still not comfortable shouldering the stones then you can do part 2 with the weight you use for part 1
Demo of part 1 of tomorrows WOD
Remember to give me money if you are signed up for Sarahs fundraiser. Their are a lot of names on the list and so far only 2 have actually paid me.
Memorial day Murph/ Crossfit for hope
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
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
Whose idea was that!!!
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
Burpee Mile/ Last day of burpees!!!!!!!!!!!!!!!
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.
Memorial day schedule
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
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
Buff old people!
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!!
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
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!
Whats your back squat?
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..
Maybe next year
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
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
Im gonna need some help!
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
225 is heafty!
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.
Game time
Lets do this thang!
Friday 5/18/12
For time:
50 Back squats (135/95)
40 Pullups
30 Shoulder to overhead (135/95)
50 Front squats (85/65)
40 Pullups
30 Shoulder to overhead (85/65)
50 Overhead squats (65/45)
40 Pullups
30 Shoulder to overhead (65/45)
*30 min time limit
Joe will be taking over all my classes tomorrow and Saturday so please be nice to him. Ask him what a thruster is a lot….
Couple of schedule changes for over the weekend. There will be no open gym on Saturday morning after the normal classes, so if you want to workout be sure to make it to a class. There will also be no Sunday morning classes this weekend due to regionals. This is for this week only, back to normal next weekend. Sorry for the inconvenience.
From now on all workout will incorporate the all mighty curl
Nooooooooooo. Nuts and phytic acid: should you be concerned?
The record for the wod your doing tomorrow. See if you can take down the “worlds fittest man”. Turn the sound off when you listen, annoying guy on the mic
I know a lot of people that must be eating a lot of sugar….
Thats a whole lot of man to flip upside down!
Thursday 5/17/12
3 rounds of:
10 Alternating arm turkish get ups. As heavy as you can handle
+
3 rounds for time:
20 Wallball shots
25 Deadlifts (185/125)
30 Burpees
*20 min time limit
Coaches corner: The turkish get ups are not timed, just do them
I cant find anything cooler to put on the website today
Notice a rope climb trend?
Team detox always has “accidental” matching outfits on team wods
Wednesday 5/16/12
5 rounds:
Push press
Push jerk
Split jerk
+
For time:
150 Kettlebell swings (53/35)
*At the top of every 2 min perform 2 Rope climbs
*16 min time limit
Coaches corner: For the overhead complex, 1 set is a push press + push jerk + split jerk
39 ways to not be like everyone else
Steak specialists discover a new cut of beef
Burpee challenge day 90. For those of you who are still in it, congrats! Nik, Brett, and myself have decided to end the burpee challenge in style. We are skipping days 90-100 and doing the burpee mile to makeup the burpees we missed. Anyone who wants to join in is welcome just let me know. It should be fun…
The big dogs to watch this weekend
We want paleo!!!
Naomi is too gangster for partner carries!
Tuesday 5/15/12
20 rep max back squat
*add at least 5lbs more then your did last week
+
5 rounds for time:
3 Hang power cleans(80% of max clean)
6 Box jumps (30/24)
12 Toes 2 bar
Spring 100m
3 hang squat cleans(80% of max)
Rest the time it takes to complete the previous round
Another body image for the ladies
Hmmmm
Hope everyone had a great mothers day
My future child!
Monday 5/16/12
Pick at least 8 of the 10 tasks to complete:
Max seconds L-sit (games standard)
Max pullups
Max pushups (hands on plates chest to abmat)
Max double unders
Max broad jump
Max 400m run
Max 500m row
Max handstand walk
Max plate hold (45/25)
Max distance medball throw (10/6)
Max thrusters in 1 min (95/65)
Coaches corner: Take as many atempts needed to get your highest seconds distance or reps. Do in any order you wish. Pick at least 8 of the 11, if your feeling really good then you may attempt 11. Everyone must do the 400m run or 500m row, max pullups, and max thrusters in a min.
10 Ways to be funny in your crossfit class. Go ahead try it, I dare you
Lefties unite! 5 reasons being left-handed screws your for life
Are you staying paleo next weekend?
Here’s info on next weekends regionals and heat times. No names in them yet but ill most like be in heat 1
Do you have gut bugs
The honey badgers get their partner carry on!
Sunday 5/13/12
Take 15 min to establish a 1rm power clean
+
3 rounds for time:
30 KB swings (70/53)
20 Overhead squats (95/65)
10 Handstand pushups
Say it aint so. 20 year old man dies after marathon gaming sessions
Lack of gut bugs linked to extra pounds on kids
18 most sickening food ingredients
Womens world record by 4 min! Bad ass
Regionals here we come!
Carolina is ready for regionals. Are you????
Saturday 5/12/12
“Tommy V”
for time:
21 Thrusters (115/75)
12 Rope climbs
15 Thrusters (115/75)
9 Rope climbs
9 Thrusters (115/75)
6 Rope climbs
Coaches corner: Depending on class size we may share the ropes or take turns climbing it
Are humans hard wired to be optimistic?
Insane! AND he got no repped a couple of times!!!
The US is pleasantly plump
CJ’s handstand pushups make us all look bad!
Friday 5/11/12
In teams of 2:
For total time:
21-15-9
Deadlift (225/155)
Burpee bar touch
rest 2 min
5 min amrap
Alternating max effort muscle ups or ring dips
rest 2 min
400m partner carry
Coaches corner: For the first part each partner does all 21-15-9. Partner A does 21 deadlifts then partner B does 21 deadlifts, A does 21 burpees B does 21 burpees and so on until your are both finished. For the muscle ups partner A does as many in a row as then can followed by partner B. Total number of muscle ups or ring dips complete is number of seconds taken off of your final time. For the partner carry you can break it up however you want. If you cannot carry your partner we have a 60# backpack for you to play with
Questioning safety of heavy passengers on planes
The impending obesity epidemic
Respect the beard
