The sequence of a proper clean

Thursday 2/9/12
Squat clean
3-3-3-3-3
+
for time:
1-2-3-4-5 Muscle up
10-10-10-10-10 Box jumps (24/20)
1-2-3-4-5 Burpee squat clean (155/105)

Coaches corner: for part 2 the order goes 1 muscle up 10 box jumps 1 burpee squat clean, 2, 10, 2….5, 10, 5. You can opt for chest 2 bar pullups instead of muscle ups and go 3-6-9-12-18. 18 min time limit

Jack in the box offers bacon milkshake

Bread #1 on dietary dietary sources of salt

Sugar, on a slippery slope

Remember use your legs and hips to clean the weight, you dont reverse curl it with your arms. As Chubs would say, “Its all in the hips”

Lift heavy stuff!

Chuck Norris can travel through time by running at eighty eight miles per hour

]]> http://crossfitsr.com/2012/02/08/dont-use-your-arms-its-all-in-the-hips/feed/ 0 corequest Weightlifting-Clean-Sequence http://crossfitsr.com/2012/02/07/one-two-skip-a-few/ http://crossfitsr.com/2012/02/07/one-two-skip-a-few/#comments Wed, 08 Feb 2012 04:20:20 +0000 Dusty http://crossfitsr.com/?p=6502 ]]>

High elbows make the racked position way easier!

Wednesday 2/8/12
Deadlift
3-3-3-3-3
+
“Diane”
21-15-9
Deadlift (225/155)
Handstand pushup

It has been brought to my attention that there may be some rep skipping going on during the wods. I know we are all just trying to get in better shape and health but some of us take this pretty seriously. Please DONT SKIP REPS, in the end your only hurting yourself. There is no real way to police this unless we count for each other but that would be ridiclous. We are all on the honor system so please be honest. When ever you skip a rep a cute kitten AND puppy die!

At the gym: who is looking at whom?

Leaf carvings

You fail

Can you hang???

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Tabata situps or tabata ribbon dance. Seems like a pretty easy decision right?!?!

Tuesday 2/7/12
Take 10 min to establish your 3 rep max shoulder press
+
3 rounds for time:
Run 800m
20 Pullups
30 Pushups
40 Situps
50 Air squats

Coaches corner: 25 min time limit

Top 9 challenges of being Paleo

Exercise can speed up healing of wounds

Massage reduces inflammation?

Ladies

Carolina comes prepared for any footwear situation!

Monday 2/6/12
Front squat
3-3-3-3-3
+
7 rounds for max reps
45 sec max Front squat (165/115)
45 sec max KB swing (53/35)

People eat to make other feel comfartable in social situations

13 year old girls becomes powerlifting world record holder

Are diet soft drinks bad for you?

For those of you who were fortunate enough to play with the rhythmic gymnastics ribbons on Friday. This is nuts

Partner carrys are a good way to spend a Saturday morning

Sunday 2/5/12
Split jerk
3-3-3-3-3
+
As many rounds possible in 15 min:
10 Wallball shots (20/14)
10 Toes 2 bar
10 Box jumps (24/20)

The truth about sleep and productivity

Negative and competitive social interactions are pro infammitory

One of the coolest videos in the history of youtube

]]> http://crossfitsr.com/2012/02/04/squats-are-cool/feed/ 0 corequest P1030901 http://crossfitsr.com/2012/02/03/all-is-good-in-the-world-the-wod-is-posted/ http://crossfitsr.com/2012/02/03/all-is-good-in-the-world-the-wod-is-posted/#comments Sat, 04 Feb 2012 04:13:56 +0000 Dusty http://crossfitsr.com/?p=6486 ]]>

Rhythmic gymnastics is a great way to get the heart pumping!!!

Saturday 2/4/12

“Desforges”
5 rounds for time:
12 Deadlifts (225/155)
20 Pullups
12 Clean and Jerk (135/95)
20 Knees to elbows
*45 time limit

coaches corner: Due to class size you will most likely have to use the same bar for deadlifts and clean and jerks.

Are your friends making you overeat?

10 rules to eat safely for life

Mobility WOD 365 of 365. Its been a good ride, lost of great torture ideas for all of us and our aches and pains. Now that the project is over it looks like K star will continue to keep this thing going. Pumped to see version 3.0

Tomorrows WOD. Bring your best grip

]]> http://crossfitsr.com/2012/02/03/all-is-good-in-the-world-the-wod-is-posted/feed/ 0 corequest P1030869 http://crossfitsr.com/2012/02/02/last-day-of-torture-dont-worry-ropes-muscle-ups-running-who-knows/ http://crossfitsr.com/2012/02/02/last-day-of-torture-dont-worry-ropes-muscle-ups-running-who-knows/#comments Fri, 03 Feb 2012 01:00:48 +0000 Dusty http://crossfitsr.com/?p=6480 ]]>

Out of control PRs this month.Great work everybody!!!

Friday 2/3/12

To be announced upon arrival

Sweet video. Whats wrong with our food system

Info graphic. Carbs are killing you

Top 10 ways to get skinny fat

Yesterday was the first day to sign up for the crossfit open. If you are planning on doing it you can sign up here. Enter Crossfit San Ramon as your affilitate so your scores each week can help send Crossfit SR to regionals!!!

I created this years Tough Mudder team as well. I selected the Tahoe on instead of Patterson. Our start time is Sunday Sept. 23rd at 11am. If you want to sign up please contact me and I will give you the password to join the team! Are you tough enough/ able to walk uphill all day?!?!

Dont really want to put this up but I know a lot of you watch biggest loser…

Chuck Norris is not a cherry picker

]]> http://crossfitsr.com/2012/02/02/last-day-of-torture-dont-worry-ropes-muscle-ups-running-who-knows/feed/ 0 corequest photo (10) http://crossfitsr.com/2012/02/01/regulate-sugar/ http://crossfitsr.com/2012/02/01/regulate-sugar/#comments Thu, 02 Feb 2012 03:21:00 +0000 Dusty http://crossfitsr.com/?p=6477 ]]>

No I didnt watch it. Did you? Did anyone break 3 min..........

Thursday 2/2/12

To be announced upon arrival

Sugar should be regulated as toxins

OC throwdown and stupidity roundup. Sense of humor required before reading

Use coconut oil. Its good for you

I have put some of these up before buit they never get old

]]> http://crossfitsr.com/2012/02/01/regulate-sugar/feed/ 2 corequest photo (9) http://crossfitsr.com/2012/01/31/dont-do-curls-in-the-squat-rack-or-you-will-die/ http://crossfitsr.com/2012/01/31/dont-do-curls-in-the-squat-rack-or-you-will-die/#comments Wed, 01 Feb 2012 03:51:04 +0000 Dusty http://crossfitsr.com/?p=6473 ]]>

Are muscle ups in tomorrows workout???? You shall see.......

Wednesday 2/1/12

To be announced upon arrival

FDA, EPA and USDA are on Monsantos payroll

3 surprising reasons to give up soda

sick of the “bro”

HAHA this is pretty good

300!!! Its all in the butt

Tuesday 1/31/12

To be announced upon arrival

10 attempts

Top 5 regrests of the dying

College footballs strongest female cheerleader

Do you know it!

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