Thruster= front squat+push press
See anyone you know?
Monday 1/16/12
Thruster
3-3-3-3-3
+
for time:
75 Wallball shots (20/14)
Run 800m
150 Double unders
*15 min time limit
A happy medium keeps colds at bay
Cool video
Paleo challenge starts tomorrow!!!
Crossfit San Ramon takes over Whole Foods! Get ready to go paleo
Sunday 1/15/12
In 20 min use as many sets as needed to find our 1RM snatch
+
AMRAP 5 min:
Power snatch (155/105)
+
Max effort 800m run
Coaches corner: The snatch can be either squat or power
Exercise hormone may fight obesity and diabetes
Screw the scale-get me a barbell
Unbelievable!
Remember that the paleo challenge starts tomorrow. Its not too late to get in. Contact Tim if you are interested in starting up.
Beginning of the end?!?!?
Im a little scared
Saturday 1/14/12
“Hidalgo”
for time:
Run 2 miles
rest 2 min
20 Squat cleans (135/95)
20 Box jumps (20/14)
20 Overhead walking lunges (45/25)
20 Box jumps
20 Squat cleans
rest 2 min
Run 2 miles
Coaches corner: 1/2 Hidalgo option is available. If your feeling good then strap on the 20# vest
Sugary soda ups risky fat deposits
Is this the beginning of the end?!?!? Are we going to turn into 24 hour crossfit?!?!?! Say it ain so
Reebok makes huge push into crossfit
Dam you photoshop!
mmmmmm french fries
Thursday 1/13/12
Take 20 min to establish your 1 RM squat clean and jerk
+
AMRAP 5 min:
1 Squat clean and jerk (BW/ .75BW)
+
Max effort 500m row
coaches corner: Part 2 and 3 are the other benchmarks wods that you will repeat at the end of the challenge
McDonalds chicken mcnuggets branded ‘healthy’ by Weight Watchers! Yes they are only 6.5 points, om getting some!!!
Chemicals in fast food wrappers show up in human blood
Low carb diet reduces inflammation and blood saturated fat in metebolic syndrome
This ones for the ladies
Best video ever!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Cool picture!
Thursday 1/12/11
Shoulder press
1-1-1-1-1-1-1
+
As many rounds possible in 20 min:
5 Burpee box jumps (24/20)
10 Wallball shots (20/14)
15 KB swings (53/35)
Coaches corner:The amrap is the paleo challenge baseline wod #1 that you will redo at the end of the challenge to mark your improvement. RX+ KB(70/53) box(30/24)
Why quick, cheap food is actually more expensive
Good sign? Twinkies maker Hostess files for chapter 11
Best video I have ever seen, its funny bescause its TRUE. Ive literally heard everyone of these. Dont watch if you have no sense of humor.
Chuck NOrris can charge a cell phone just by rubbing it against his beard
Chuck Norris refers to himself in the fourth person
5$ footlong!
Please try not to be jealous of the only paleo footlong sub in the history of the world!
Join Liesbet Bickett in a Resolution solution workshop at 7:30pm Wednesday!!! Be here and make effective goals in 2012!!
!!!No 7:30pm Class on Wednesday!!! (come to the workshop)
Wednesday 1/11/12
Deadlift
1-1-1-1-1-1-1
+
5 rounds for time:
5 Deadlifts (315/205)
15 Alternating jump lunges
1 shuttle run (to the driveway and back twice)
rest 30 seconds
*20 min time limit
Coaches corner: Establish a new one rep max deadlift. Must work both ranges of motion on the deadlifts. No dropping from the top.
Early predictor of lifespan found in DNA
The very real dangers of genetically modified foods
How to avoid the junk food trap
Do or do not there is not try
U.S.A. should be ashamed of itself
Watch out hes back!!!
Tuesday 1/10/12
Front squat
1-1-1-1-1-1-1
+
5 rounds:
90 seconds:
5 Power cleans (135/95)
10 Front squats (135/95)
5 Push Jerks (135/95)
Max reps toes 2 bar
Rest 90 seconds
Coaches corner: For part 2. You must do at least 1 toes 2 bar each round to be consitered RX. Thinking about competing in the open? Try Rx+ (155/105)
Humans have at least 6 taste buds
This is pretty sad. The U.S. is fat!
Play as a foundation for hunter gatherer social existence. Warning 47 pages
Bad ass little kid
Monday…….
Its too hard to eat well while out of town......
Monday 1/9/12
for time:
30 Burpees
40 Box jumps (24/20)
50 Sit ups
60 Pushups w/ hand release
70 Air squats
Run 800
70 Air squats
60 Pushups w/ hand release
50 Situps
40 Box jumps
30 Burpees
*30 min time limit
Why you should eat more cholesterol
Exercise as a treatment for depression
That was a rough one for them to start him on
Watch out for the yoga
Sunday 1/8/12
2 Push press every min for 10 min
+
“Jackie”
Row 1000m
50 Thrusters (45/33)
30 Pullups
Coaches corner: Go as heavy as you can on the push press
What cant ruin your body? How yoga can wreck your body
Why you should cheat at pullups
Some super fit ladies taking on team Jackie
Expect more of yourself
Saturday 1/7/11
“Dae Han”
3 rounds for time:
800m barbell run 45#
3 Rope climbs
12 Thrusters (135/95)
Coaches corner: Depending on class size and how busy the parking lot is we will most likely be running with bumper plates instead of the bars.
Want your kids to do better in school?
You will never look forward to rope climbs and thrusters as much as you will tomorrow
TGIF
Friday 1/6/12
In as litte sets as possible complete:
100kb swings (70/53)
100 pullups
100 wallball shots (20/14)
100 double unders
Coaches corner: this is not a timed workout. The goal complete all reps in as little sets as possible. So if u do 100 Ina rowof everything then your score is 4 sets. Once u finish a set of one thing you have to go on to the next exercise. So once you finish your first set of swings you have to goonto pullups. If you cannot perform more then 1 double under then you will do 100 tuck jumps instead.
Jack is the man
- It was crazy 5 people just came in and stole some barbells!
Thursday 1/5/11
for time:
10 Clean and Jerk (BW/.75 BW)
20 Pistols (alternating legs)
30 Deadlifts (BW/.75 BW)
40 Handstand pushups
50 Burpee bar touch
*30 min time limit
Coaches corner: Deadlifts must be lowered to the ground each time. On handstand pushups hands must be on floor and head to floor, no plates used. Abmats and kipping is fine. To complete a burpee bar touch you do a burpee under a pullup bar then jump up and touch the bar with both hands. Guy must use taller bars, girls must use shorter bars.
20 most influential in Crossfit of 2011
Georgias shocking anti obesity campaign
Do you pass the butt test? If you dont, you need to squat more
Chuck Norris can lift a mountian over his head with one arm and mke a perfect pitcher of Kool-Aid with the other
I will be leaving this afternoon (Thursday) for LA until Sunday. I will still be doing the site but I may have it posed at odd times so bear with me for a couple of days.
That kid did fran faster then you!
Olympic lifters are fat.....
Wednesday 1/4/12
1 Squat clean every min for 10 min
+
AMRAP 15 min:
2 Squat cleans (205/135)
3 Pull up knees to elbows
4 Box jumps (40/30)
Most people are simply not designed to eat pasta
This kid is legit!
Dont do steriods
December PRs. Keep it up guys!!!
Tuesday 1/3/12
Shoulder press
3-3-3-3-3
+
for time:
10 Muscle ups
100 Push press (75/55)
1000m Run
*20 min time limit
8 of the laziest attempts at diet & diet
Crossfit: The biggest loser or the biggest winner in 2012. Not sensing good things for the biggest loser
Tool of the year goes to this guy
Fed 22nd….
- Pull yourself under the bar
Monday 1/2/11
Snatch balance
1-1-1-1-1
+
As many rounds possible in 20 min:
7 Squat snatch (95/65)
10 Overhead squats (95/65)
12 Toes 2 bar
15 Situps
Why McDonalds failed to win over Bolgarians
How exercise benefits the brain
Here we go again……………………………………..
Happy new year!!!
Happy New years. Be safe everyone!!!
Sunday 1/1/12
5 rounds for time:
20 KB swings (70/53)
12 Front squats (155/105)
Elderly brains stay sharp after low trans fat life
Top 10 of Crossfit Lisbeth from 2011
Dont be an idiot in 2012
Happy New year!!!
Finish the year the way we started it
Are you a resloution maker? You do ACUTALLY stick to them ?
Saturday 12/21/11
“Murph”
for time:
Run 1 mile
100 Pullups
200 Pushups
300 Air squats
Run 1 mile
Coaches corner: Breakup pullups pushups and squats however you want. 20 rounds of 5 10 15 is a good route to go. If your feeling good strap on a 20 lb vest.
Nerf war. This is pretty good
Words of wisdom for the new year
Thumbs up for rock and roll!
Who doesnt love crossfit men??? I heard hers is a pretty cool guy
Friday 12/30/11
in teams of 2:
for time”
90 Wallball shots
10 Ground to overhead (115/75)
60 KB snatch alternating arms (53/35)
20 Ground to overhead (115/75)
30 Handstand pushups
30 Ground to overhead (115/75)
How extended cardio will limit your strength gains
The top 10 fitness stories of 2011
11 packaged foor words to beware
Try to be like this kid and you will have an awesome day
Spealler is the man
Shannon.....always having a good time....
Thursday 12/29/11
Weighted ring dip
3-3-3-3-3-3-3
+
6 rounds:
2 min each:
Run 200
10 Thrusters (75/55)
Max reps Bar facing burpees
Normal class times for New Years eve and New Years day
Coco for cocoa puffs. Paul Check
For older runners, good news and bad
3 approved GMOs linked to organ damage
The man, the myth, the legend
Rainbows are what happens when Chuck Norris roundhouse kicks Richard Simmons.
Stop doing that!
Does it get cuter then that?!?!?!
Wednesday 12/28/11
Hang power clean
2-2-2-2-2-2-2-2-2-2
+
5 rounds for time:
15 KB swings (53/35)
15 Box jumps (24/20)
*at the top of ever min complete 3 hang power cleans (155/105)
*12 min time limit
5 things you should stop doing in 2012
Over 2x bodyweight clean for reps…no big deal….
Back to normal
What Carolina thinks of the Christmas eve WOD
Tuesday 12/27/11
Front squat
5-5-5-5-5
+
3 round for max reps
1 min max chest 2 bar pullups
rest 30 seconds
1 min max squat cleans (135/95)
rest 30 seconds
Back to normal schedule tomorrow
Stay away from the Xmas cookies!!!
Its a day late but I think this is pretty good!
Monday 12/26/11
5 rounds for time:
Run 400m
20 double unders
20 Pushups
10 Double unders
10 Pushups
*30 min time limit
What are safe cooking fats and oils?
Olympic athletes warned about eating lots of liver
Looking for something to do while nursing your hangover? Replay of the CF games is on TV new years day!
Merry Christmas!!!
Merry Christmas all you crossfitians!!
Sunday 12/25/11
At home WOD
for time:
150 Burpees
Can Americans trust Dr. Oz for nutrition advice? Only in moderation…
On the 12th day of Christmas, big food gave to us…
We at CFSR want to wish all of you guys a Merry Christmas tomorrow! Thank you for all of the holiday wishes and for being awesome!
For all of you who are sexy on Christmas and know it
In case you missed it the first time
12 days of CFSR!!!
Saturday 12/24/11
12 Days of Christmas
like the song:
1 100m run
2 50m waiters walks (45/25)
3 Bumper plate burpees (45/25)
4 Broad jumps (6′)
5 Toes 2 bar
6 Hand release pushups
7 Air squats
8 Alternating jump lunges
9 Box jumps (24/20)
10 Wallball shots (20/14)
11 KB swings (53/35)
12 Sledge hammer strikes (10/6)
Coaches corner: Perform just like the song. 1 100m run, 2 waiters walks 1 100m run, 3 bumper plate burpees 2 waiters walks 1 100m run….. until you get all the way up too 12. Tomorrow can be either really slow or really busy. I dont know but im going to guess on the busy side so if it gets a little tight lets keep that happy holiday spirit and remember that SHARING IS CARING! If you have a sledge hammer, can i borrow it????
REMINDER THAT WE ARE ONLY OFFERING CLASS AT 9 AND 10AM TOMORROW, OPEN GYM FROM 11-1. Closed Christmas Day, NO CLASSES. 12/26 9:30 and 10:30 classes only, open gym 11:30-1. After that everything is back to normal
What happens to your body when you drink a can of coke
top 50 Christmas toys of the past century
What says christmas like giant men lifting giant weights????
