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……

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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

The zombies are coming!!!!

WOD demo for tomorrow

FYI. Apparently all tickets to the Crossfit games are already sold out. Lame

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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 

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

Why cant you run again?

For the 9-5ers 

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?

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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

These are totally paleo!

I hate to exercise

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. 

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

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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. 

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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