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

Gym Updates

CFSR WOD 05.28.2013



Tuesday 5-28-13

EMOM 10min

Clean and Jerk @ 90%

* If your Jerk is substantially lower then your clean. I.E your PR Clean is 100# but your PR Clean and Jerk is only 50#. Your EMOM Will Change to

Clean+Hang Clean+ Front Squat+ Jerk


AMRAP 12 Minutes

1,1… 2,2… 3,3…

Burpee Box Jump 24/20

KB Swing 70/53

“I have not failed. I’ve just found 10,000 ways that won’t work.”
Thomas A. Edison

Lipid Researcher, 98, Reports On the Dietary Causes of Heart Disease

seafood alfredo

RECIPE OF THE DAY: Seafood Alfredo


Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Monday 12/24/2012


1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)


Thats filthy

Great way to spent your labor day

Monday 9/5/11
Filthy Fifty
for time:
50 Box jumps (24/20)
50 Jumping pullups
50 KB swings 35#
50 Walking lunges
50 Knees 2 elbows
50 Push press 45#
50 Hip extension
50 Wallball shots (20/14)
50 Burpees
50 Double unders

In your face fitness

7 scientific was coffee gives you super powers

Is your fran time better then an NFL super star?

Remember that we are only offering the 9:30 and 10:30 class tomorrow for labor day. Enjoy your day off!!
Oktoberfit at Crossfit Silicon Valley. Anyone want to do this?

Get a grip


Funny stuff


Tuesday 8/16/11
5 rounds:
Max reps supine ring pulls
for time:
50 Kb swings (53/35)
50 Pullups
35 KB swings
35 Pullups
20 KB swins
20 Pullups

Sweet. 60,000 lbs. of ground beef recalled

Please read. Chalk it up

Burning runner: An inside look into crossfit culture

Crazy climbing skills




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!


“He who makes a beast of himself, gets rid of the pain of being a man”

Carol clearly loves rowing because she is the only person I know that can smile that big while on a Concept2

Sunday 5/1/11
Rest day/ mobility WOD

The truth about gluten

Is fish oil linked to prostate cancer?

Its all in the hips

Tomorrow is the last day of the crossfit open. We will have 8 or 9 of you guys taking it on so if you want to come cheer them on stop by around 1. Everyone has put out great effort so lets keep it up on this last WOD and see if can sneak into that top 30 spot and get our team to regionals.

When the open ends, life begins

mmmmmmm beef liver

Breanna loves barfacing burpees and 90# overhead squats so much she cant help but smile

Monday 4/19/11
5 rounds for time:
10 Squat cleans (115/75)
20 Supine ring rows
30 Situps

Facebook privacy tips: 9 setting to check now

Nutrition density challenge: fruit vs. beef liver

This dude is awesome. Check out the one titles “Slate magazine defines crossfit” also.

How have I not heard of this site before. Bad ass of the week



April first…..

I finally figured out a way to get Damon on the site without showing his face.

Friday 4/1/11
for time:
500 burpees

The 3 colors you should be eating more of

Fresh food diet cuts exposure to BPA

Thats is a heavy thruster.

Remember we will be running heats of WOD #2 on Saturday at 10am and Sunday at 1pm. Please let me know which one you will be attending

Superior photography skills. First try

Friday 3/25/11
Overhead squat
As many rounds posible in 10 min:
3 Muscle ups
6 Squat snatch (115/75)

Eating meat

Still dont buy them. Frito-lay chips go all natural

Let this fuel you through the muscle ups tomorrow


Marathon on McDonalds……really…….why people……

"This is what I think of you Dusty" - (Master) Wade T.

Friday 3/18/11
Push Jerk
10 rounds
1 min each
Run 100m
Max reps double unders

*No rest inbetween rounds

Coaches corner: The push jerks are the priority for the workout, go as heavy as YOU can. Its not a warm up for the second part of the workout

Women and weight training for osteoperosis

‘Mcrunner’ trains for marathon on all McDonalds diet

For you Irish crossfitters

Great job by everyone who has done the CF open WOD #1. Keep up the good work.

Poor sleeping habits epidemic among Americans



Bad ass moms!!!

Dan does bear crawls so fast he cannot be captured on film

Monday 3/7/11

3 rounds for time:
Run 400m
30 Thrusters (75/55)
30 Pushups w/ hand release

Coconut oil charms health food world

How to increase your focus. Darn you facebook!!!

5,300 year old shows his face

We are on to something here. High intensity perceived to me more enjoyable then moderate intensity

I dislike watching Glassman videos but I like this one. Crossfit ladies are badass

Dont forget to get your money in for the cooking class

Look to the right for the new class times

Does anybody read the things below the daily video?

Cherry pickers. Ya im talking to you

Marilyn back on the jump rope for the first time in a long while.

Thursday 2/3/11
Shoulder press
for time:
Row 500m
60 KB swings (53/36)
45 Toes through rings
30 Med ball cleans

 The paleo diet makes it on abc nightline

Every women needs to read this. Woman are wrond about fat loss and fitness “Idont want to bulk up”…………………………………………..

Can you do this?

Is anyone interested in doing this? Fittest of the Sierras, April 16th south lake tahoe.  1 day 3 events

Remember that weaknesses dont become strengths on accident. The only way to get better at something you dont like or suck at is to actually do that thing, avoiding it and saying “next time” does nothing for you.  I know it seems out there but trust me on this……

Results from the first throwdown series event. Great job everybody. Out of 69 different gyms competing we came in 11th!!! Good work peeps, Leigh also did well at her new home!!

Cooking class update

Barbara and Jay 19 have recently become good friends…..

Wednesday 3/2/11
Run 2 miles
15 Clean and Jerk (BW/.75)
10 Rope climbs
Coaches corner: You can complete the reps and miles in any way you think will allow the fastest time possible. If you choose to run a mile at a time the miles will be flat.

More bone an less fat through exercise. DUH

Sugary drinks and blood pressure

Time for some mega protein. Sorry for the few swear words, but something tells me you guys dont mind.

Love every word of this article. If you dont want to ready it at least read this part. Steps to mastery.

Over the longer-term (months to years), progress is not linear, but is more of a step function. Again, musicians know this only too well—you will work for weeks and weeks, and sometimes even have the experience that you are actually getting worse at what you’re doing. (Let me tell you, that is awesome, especially if you’re putting in solid 6-8 hour days.) Then, in a sudden burst, you will wake up one morning and have made massive progress seemingly overnight, or perhaps you will make incredible progress in a few days. What has happened is that the hard work finally paid dividends, but it can come after many weeks or months of no progress. Your growth will not be a line or curve… more like a series of plateaus and steps. Most people get lost here because they lose faith on the plateaus, or they think they magically got better because “they are just that good.” No, you didn’t, and you aren’t.

Remember that the new schedule has started. The is no longer a noon class, it is not open gym time. We added a 5:30pm class as well.

An update on Sarahs cooking class. It will not be this weekend. My moms birthday is this week and I didnt realize that she will not be able to come in. So we will be pushing it back a bit. We have 20+ people signed up so we may have to break it up into 2 classes. Sarah let me know that the costs of the supplies will prob work out to $50 a person so if that is too steep just cross your name off the list.

Those that are going to participate in the CF open starting in 2 WEEKS please let me know as Im trying to figure out how we will run the WODs so you can all do them together.



Note the new schedule!!!!

Febuary PRs. I know there were more PRs then this….

Tuesdy 3/1/11
Overhead squat
Overhead squat (95/65)

What I want from a restaurant website

Fish oil seems to help cancer patients preserve muscle

My kind of ladies

Please note the changes to the class schedule on the right. We will no longer be offering the noon class due to lack of attendence. The gym will still be open during that time but it will be used as open gym. I will still be there to help but it will not be a structured class like the others. We are also adding a 5:30pm class. If we were open on Sunday how many of your WOULD ACTUALLY COME REGULARLY? Let me know. If you have any questions please contact Travis, Tim or myself. Thanks


Walking is too hard

What does not look paleo in this picture?

Monday 2/28/11
5 rounds each for time:
20 pullups
30 pushups
40 situps
50 squats
rest exactly 3 min in between rounds

Exercise and immunity

Exercise and cancer treatment

for when walking is just too much of a pain in the ass


Legitness only!!!

As requested by the 10:30 class. Im sorry but im leaving you guys for my true calling in life, Zumba!! Good work Scott

Saturday 2/26/11
as many rounds possible in 30 min:
5 Deadlift (275/190)
13 Pushups
9 Box jumps (24/20)

Wheat and mental illness

Finally a use for gingers

This site will be open 24/7 starting march 15th. Looks like ill be the one hitting refresh 1 million times a day.

Still think this leaves oppertunitiy for the rare dishonest crossfitters out there but were going to do this LEGIT.  No RXish, it will be rep or no rep!

The first event of the throwdown series is tomorrow. For those who are signed up dont forget that we will be running heats at 6:30am and 9:30am.  Looks like the 6:30 heat will be bigger so choose wisely. You can find the workout here. Come ready to rock and roll, it may be hard to fit everyone in one camera view but we have multiple cameras so dont worry about it. Looks like a fun one!

 This website has some cool stuff……WODgear

Teach me how to caveman

Jerry throwing around 275 like its nothin

Monday 2/21/11
Front squat
3 rounds:
1 min max reps squat clean (135/95)
1 min max reps KB swing (70/53)
1 min rest

Good watch if your interested in how meat is cut up, in this case a buffalo. Blood and guts warning, if you dont like that stuff then dont watch.

For those not familiar with the song Teach me how to Dougie listen to this. Then listen to this, teach me how to caveman.

Great video

Class as normal tomorrow.

Courage games results from yesterday

Remember the 2010 CrossFit Games? – video [wmv] [mov] [HD mov]


Wall climbs are fun

3 different phases of the snatch. cool picture

Wednesday 2/16/11

3 rounds for max reps:
2 min max reps burpee pullup
rest 1 min
2 min max reps box overs
rest 1 min
2 min max reps wall climbs
rest 1 min

Coaches corner: Wall climbs you start lying face down and walk your feet up the wall until your chest touches the wall. Box overs are done by jumping completely over the box without touching.

Vegans elevted heart risk requires omega 3s and B12

This video is awesome

I just started this and some of you already do this but this is a good article to check out if your interested in joining a CSA

Wall climbs if you need a refresher

strength is happiness

AJ…what a jerk

Sunday 1/30/11

Rest day/ Mobility WOD

Vitamin D deficiency may cause diseases

cholesterol reduction has dubious benefits for health

great video. thanks Brian


Where are we gonna do wallballs now……………………..

To pass the time during the butchers lab we watched a video of Wade L during his glory days.

Wednesday 1/13/11
Sumodeadlift highpull (75/55)
Double unders
Wallball shots (20/14)


Check out this shoppers guide to pesticides that Sarah sent me.

Who wants to get a group together for this upcoming bay to breakers. Sarah said she would sew us paleo costumes…

In addition to going shirtless, this also takes 2 minutes off your workout time.

If this doesnt pump you up then your are dead inside. Whenever he says hockey replace it with crossfit.


Its finally over

The breakfast that saved all of us

Sunday 1/9/11

Rest day/ Mobility WOD

A fat tummy shrivels your brain

The importance of play in mortor learning.

A BIG thanks to everyone who came in to support us through out  all hours of the night and day. It helped having more people in the gym. Just more proof that you guys are awesome and the community you guys make up is really special. There is talk of doing this again, stay tuned…….

This is what our day felt like

This is what powered us through the workout, dont be surprised if you hear it “yeah buddy!” around the gym


Girls with guns

Is the shirt talking about her arms or an actual gun or both, either way its a good idea not to mess with Shana

Monday 1/3/10

Power Clean
Tabata power clean (95/65)
Tabata front squat (96/65)

Coaches corner: Establish a new 1 RM power clean. For part 2 alternate back and forth from power cleans to front squats.

How much Vit D?

Strength training improves flexibility, equal to or greater then stretching

The coolest treadmill you will find


Drink the kool ade

Tom "I dont care about how much I can lift" Ward pulls a big deadlift yesterday before killing the mile hill run. Some on is starting to drink the Kool ade

Wednesday 12/29/10

Overhead squat
3 rounds:
1 min max reps double unders
1 min max reps hang squat snatch (75/55)
1 min rest

Think bran is good for the bowels?

Clenbuterol in sports

How to fatter pigs…and people

Finally something to make rowing suck less

New years eve the gym will be closing at 5pm. NO 6:30 or 7:30 PM CLASSES.

New Years day classes will be held at 9 and 10am. Sorry to those early risers.


Skinny dudes rule

Brian with a good first pull of a squat clean

Wednesday 11/24/10

As many rounds possible in 10 min of:
1 Rope climb
9 thrusters (95/65)

Watch out for the pumpkin pie on turkey day guys….

Eating orange and dark green vegetables linked to longer life

Stem cells create mighty mice

Watch out for the skinny dudes. There probably really strong…

Holiday reminders:

Turkey day 9:30 class only

Black friday 9:30 10:30 12 class. Open gym 1-3

Holiday party at Brian Cs house Friday dec 10th. RSVP sheet will be up at the gym so be sure to sign up if your gonna go.




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