Dont use your arms. Its all in the hips
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
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
One two skip a few….
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?
You fail
Can you hang???
Still havent signed up yet?
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
Ladies
Have you signed up for the open yet????
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
Squats are cool
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
All is good in the world, the WOD is posted….
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
Last day of torture dont worry….ropes, muscle ups, running??? Who knows……
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
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
Regulate sugar!!!!!!!!!!!!!!!
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
Dont do curls in the squat rack or you will die!!!
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
HAHA this is pretty good
Im crossfit and I know it
300!!! Its all in the butt
Tuesday 1/31/12
To be announced upon arrival
College footballs strongest female cheerleader
Do you know it!
Like this all week
What to do when your wondering if you should add bacon
Monday 1/30/12
To be announced upon arrival
How one former vegan learned to embrace butchering
Bacon, dont cook while naked
Sunday funday
Enjoy your last day of the weekend!!!
Sunday 1/29/12
for time:
50 Thrusters (75/55)
Run 800m
50 Box jumps (24/20)
Run 800m
50 Hand release pushups
Run 800m
Worlds strongest kid does push ups on bottles
How sitting all day is damaging your body
Cherry pickers, there will be consequences!!!
- Get it?!
Saturday 1/28/12
“Ricky”
AMRAP 20 min:
10 Pullups
5 Dumbell deadlifts (75/55)
8 Push press (135/95)
Coaches corner: Sharing is caring on the dumbells, we will also use kettlebells
Top 10 mistakes your making on the eliptical. Mistake #1, your using an eliptical!
Girl collapses after eatin mainly chicken nuggets for 15 years
McDonalds is forced to ‘pink slime’ in burger recipe
This guy has gotten pretty lame but this is actually pretty good. In response to yesterdays empire state building video
Dang it these guys beat us to it. We can make a better one!!!
Chuck Norris once leaned against a tower in Pisa, Italy
Running burpees and double unders. I smell cherrys!
Now thats keepin the bar close to the body!!!
Friday 1/27/12
7 rounds:
3:00 min each
7 Burpees
Run 400m
Max reps double unders
1 min rest between rounds
Coaches corner: Do you pee a little during double unders??? Check this out
Break up those hips and fix that squat
Obesity epidemic may have peaked in US
A look inside the world of crossfit
Thoughts…..
Do you eat big and lift big?!?!?
Both Marc and Wade are expecting. They have a certian pregnancy glow about them!
Thursday 1/26/12
Hang power snatch
1-1-1-1-1-1-1-1-1-1
+
for time:
50 Toes 2 bar
40 Pullups
30 Box jumps (24/25)
20 Hang power snatch (95/65)
10 Overhead squats (95/65)
Coaches corner: 15 min time limit on part 2
Guide to finding your training partner
I for sure pass do you? 25 tell-tale signs that you lift big and eat big. Number 1 may be my favorite!
Why high heels are worse then smoking
Strong!!
Dont drop the baby
50 ring Kung Fu kicks for time is tougher then it look!
Wednesday 1/25/11
“Dont drop the baby”
in teams of 2
for time:
200 medball lunges (20/14)
200 partner wallballs (20/14)
200 partner situps
200 bar tosses (20/14)
*the ball may not touch the ground. If it does then both you and your partner must complete a 200m run tossing your ball back and forth.
Coaches corner: This WOD is for Jerry and Breanna to celebrate their little girl they will be having!
For the ladies. Not buying it anymore
Suprising results from caveman diet
What your looks say about your health
For the ladies again. Guys too
Hows your rack feeling?
Well it finally happened. Someone melted from running in the rain. Good thing you cherry picked today, this could have been you!!!
Tuesday 1/24/12
Curtis P’s
5 rounds of 3 cycles
1 Squat clean
1 Stationary lunge (L+R)
1 Push press/push jerk
*rest as needed between sets
+
AMRAP 5 min:
1 Curtis P cycle (.5 BW)
Coaches corner: The goal on part 1 is just like the bear complex. Work up to as heavy a weight possible that allows for 3 cycles straight through
This is one cycle of what we will be doing tomorrow. Notice how I push jerk the last rep instead of push press it. You can do either one.
60 Must read health and fitness blogs for 2012
Crossfit terms, acronyms, and jargon. Can you think of any more?
Multicellular life evolves in labratory
Dont know if this is gonna be real or just a video but its pretty funny. $399/month….
Very soon Jerry and Breanna will be having a little girl, our first crossfit couples baby! We put up a special baby display with a card for anyone that wants to sign it and wish them luck. Also on Wednesday we will be doing a WOD to celebrate called “dont drop the baby” Be sure to write something nice next time your in!
Build muscle it helps you
Mario says hello
Monday 1/23/12
for QUALITY:
100 Supine ring pulls
100 Pushups
+
Against a 8 min clock:
400m bumper plate run (45/25)
Max reps bumper plate burpees (45/25)
400m bumper plate run
*every second you over 8 min take that many burpees off of your score
Coaches corner: Break up pulls and pushups how ever you want. Goal is to perform the most QUALITY reps you can
Building muscle can lower risk of insulin resistance
Muscle growth and insulin sensitivity
Happy monday
Happy birthday
After 3 tough WODs in 2 hours any recovery position feels good
Sunday 1/22/12
Deadlift
2 every min for 10 min
+
“Morgan”
5 rounds for time:
30 Box jumps (24/20)
10 Deadlifts (225/155)
Coaches corner: Happy birthday Morgan and Brian B!!!
Dont settle for mediocrity
The face of determination
“Garrett”
3 rounds for time:
75 Air squats
25 Ring Handstand pushups
25 L pullups
Great research piece. Stretching and DOMS is the one I want you to pay attention to most
Social acceptance of mediocrity
Are you ready?
Crossfit codebreaking
Squat a lot. You will be strong and have a nice butt. Win nin!
Friday 1/20/12
Split jerk
1-1-1-1-1-1-1
+
Climb the ladder as high as you can in 10 min:
1 Muscle up (or chest 2 bar pullup)
1 Turkish get up (53/35)
Coaches corner: Bar will be taken from the rack for the split jerks. For part 2 reps go 1,1,2,2,3,3…..as high as you can in 10 min.
Top 10 reasons to avoid processed foods
Crossfit codebreaking- what are peple really saying?
In case you were wondering
Partner up
At Crossfit San Ramon "we've got the biggest balls of then all"
Thursday 1/19/12
in teams of 2
for time:
50 Push press (115/75)
100 Grasshoppers
40 Push press (115/75)
75 Box jumps
30 Push press (115/75)
50 Bar facing burpees
20 Push press (115/75)
25 Parallette shoot throughts
10 Push press (115/75)
TV chef Paula Deen has type 2 diabetes
INternet addiction shows up in the brain
Pretty cool
fast food at your door!
- Sounds about right
Wednesday 1/18/12
Take 20 min to establish your 1 RM weighted pullup and weighted pushups
+
for time:
50 Pullups
75 Hand release pushups
100 Abmat situp
*at the top of every min perform 15 air squats
*15 min time limit
Coaches corner: For part one the pullups will be deadhang pullups. Part 2 pushups will be done with feet or knees on a 45# plate. If you feel good then strap on a 20# vest
Fish oil plus exercise good for older muscles
Burger king tests out delivery system
beta version of 2012 Crossfit open page. Lets hope it better then last years!!!
How good is your grip???
What the heck are in these buckets??? You get one of my famous prizes if you guess!
Tuesday 1/17/12
2 Hang power cleans every min for 10 min
+
3 rounds for max toes 2 bar:
1:30
30 KB swings (70/53)
Max reps toes 2 bar
rest 30 seconds
1:30
15 Hang power cleans (135/95)
Max reps toes 2 bar
rest 30 seconds
Coaches corner: Musr perform at least 1 toes 2 bar in each 1:30 interval to be considered RX. Using a hook grip during the hang power cleans will save a lot of your grip strength
The 27 rules of conquering the gym
The 7 jerks you meet in every gym
Whats your excuse????
