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

Uncategorized

May is national salad month

New equipment in! 4lb atlas stones. This is funny whoever did it!

Thrusday 5/10/12
5 rounds for max reps
1 min max reps handstand pushup
Rest 1 min
+
4 rounds for time:
Sprint 400m
rest 60 seconds
+ (Bonus)
for time:
50 GHD situps

Burpee challenge day 84

The complete idiots guide to eating paleo

Step up to the salad bar

Firefighters dont do box jumps on your truck…


But I need it to check my form……

Happy 40th Taylor!!!

Wednesday 5/9/12
for time:
5 Rope climbs
9 20 yd. sprints
40 Box jumps (games standard)
40 KB swings (53/35)
40 Overhead squats (45/33)
5 rope climbs
9 20 yd. sprints
40 Wallball shots (20/14)
40 Push press (45/33)
40 Alternating jumping lunges
5 Rope climbs
9 20 yd sprints
*40 min time limit

Why we dont have mirrors. Stop looking in the mirror

Fight obesity with economics 

The world record of the WOD you guys did on Monday

Checkout the birthday boy doing his thing 2 years ago at his 1st and only competition! Skip forward to 2:22, look at those beautiful hang power cleans!!!


Lift heavy stuff over your head

Great breakdown!

Tuesday 5/8/12
Squat clean and jerk
1-1-1-1-1-1-1
+
for time:
10-9-8-7-6-5-4-3-2-1
Front squat (145/100)
Chest 2 bar pullup
2 min max double unders as soon as your done

Coaches corner: Take as much time needed to establish your 1RM squat clean and jerk. This should take more then 10 min! For part 2 as soon as you finish the couplet you have 2 min to do max double unders.

Cali lawmaker calls for probe into safety of ‘meat glue’

Paula Dean sponsors .05K walk for diabetes research

Why the campaign to stop Americas obesity crisis keep failing


Feel my pain

Meghan finally tackles the 70# atlas stone!

Monday 5/7/12
20 rep back squat
*Add at least 5lbs. from last week. If you failed last weeks weight then try it again
+
For time:
Run 1 mile
50 Pistols (alternating legs)
30 Hang cleans (225/135)
*20 min time limit

Coaches corner: Yes its the hill mile

Burpee challenge day 81

Breastfeeding linked to healthy infant gut

Great use for soy…

Great video. Unless your a bike just listen to it


Spealler is fast…..

The young guns are taking over!

Sunday 5/6/12
5 rounds:
Max reps supine ring rows
Max reps ring pushups
+
Amrap 15 min:
Run 200
30 Double unders
20 Alternating jumping lunges

Coaches corner: For part 1, alternate back and forth between ring pulls and ring pushups. Keep the reps as quality as possible. Do not let your knees or hips hit the ground on the pushups

What part of your body can sports drinks ruin?

South Asians fat collects on internal organs?

The man!


Go right!

Heaviest weighted push up I have ever seen!

Saturday 5/5/12
“Adambrown”

2 rounds for time:
24 Deadlifts (295/200)
24 Box jumps (24/20)
24 Wallball shots (20/14)
24 Bench press (195/125)
24 Box jumps (24/20)
24 Wallball shots (20/14)
25 Cleans (145/100)

Coaches corner: Depending on class size we will be using the same bar for all 3 lifts. Obviously we will not be able to do bench press for an entire class so im going to change it to shoulder press instead (115/75). 45 min time limit

Hate meat? It may be your genes

Mans amazing transformation. DDP! (you’re cool if you know who DDP is)

Keep going right guys! If you ever played a video game in your life you must watch this, you may tear up. I didnt but some one was cutting some onions near by….


NorCal = hardest region in the world!

Pops Sulon PRs with a 315 Back squat!!

Friday 5/4/12
In teams of 2:
for time:
2 100m Plate pinch runs (25/15)
150 KB swings (53/35)
2 100m Plate pinch runs (25/15)
100 Situps (with partner holding chin over bar)
2 100m Plate pinch runs (25/15)
50 Toes 2 bar (with partner holding top of deadlift 225/155)
2 100m Plate pinch runs (25/15)
6 Rope climbs

Eating fish, chicken, nuts may lower risk of Alzheimers 

8 bugs you didnt know you’re eating

NorCal is too legit to quit


Why is it called air force??

Dont do it!

Thursday 5/3/12
You have 7 min for each to establish a 1RM for both exercises. The sum of the two is your score
Weighted pullup (deadhang-double overhand grip)
Weighted pushup
+
“Air force”
for time:
20 Thrusters (95/65)
20 Sumodeadlift highpull
20 Push jerks
20 Overhead squats
20 Front squats
*at the top of each min, including the first min, perform 4 burpees until you are finished
* 20 min time limit

Burpee challenge day 77

Meat glue: pink slimes classier cousin

Slacker or go getter? Brain chemical may tell

I have posted several videos of this dude over the years. Dont know if I have put this one up yet, if I have sorry. Enjoy it again because its bad ass


July 20th 2012!!!!!!!!!!!!!!!!!!

May PRs, keep it up guys!!!

Wednesday 5/2/12
Take 12 to establish a 3RM hang squat snatch
+
10 Rounds:
1:30 min clock:
10 Box jumps (24/20)
Max reps hang squat snatch (75/55)

The physics of the Hulks jump

Why we dont walk anymore

He’s back. New post up by the founder of the “Young guns” check it out

If for some reason you missed it, here it is. The best thing ever to happen in the history of the world!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 


Better happy meal???

Zoe uses some Happy Potter magic to climb to the top of the rope for the first time!

5/1/12
5 rounds of the following complex:
Push press
Push Jerk
Split Jerk
+
for time:
21-15-9
Power clean (135/95)
Burpee
+
Max reps stone to shoulder in 3 min

These 10 companies pretty much control everything you consume in your house

McDonald’s new happy meal

Does chewing gum make you dumb?

Easy……..


Caveman diet will send you to snap city!

Its funny because its true

Monday 4/30/12
20 rep max max squat
+
“Nicole”
As many rounds possible in 20 min:
Run 400m
Max pullups

Coaches corner: For the 20 rep max back squats add at least 5 lb to the weight you did last week. If you have not done it yet then establish your 20 RM. While perorming the squats really try to focus one breathing and staying relaxed in the head and neck. Dont excessively look up or shrug the shoulders, you may irritate nerves in the neck and result in a headache for a couple of days

How vegetable oils replaced animal fat in the American diet

This is awesome! The candy and the antidote 

Chiropractic manipulation of the spine may cause strokes and even death

I love these guys. Language warning


Crazy gymnasts!

Sunday 4/29/12

Take to min to establish your 3RM hang power clean

+
for time:
21 Deadlifts
Run 400
18 Deadlifts
Run 400
15 Deadlifts
Run 400
12 Dealifts
Run 400

Burpee challenge day 73

7 reasons why experts will always argue

Russian gymnasts are insane!

Check out Leigh in the update video


Make your kids go outside!

WordPress doesnt like me uploading pictures today so you will have to use your imagination. It was a picture of someone not using a lot of chalk….

Saturday 4/28/12
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Burpee challenge day 72

Low levels of Vit D linked to decreased strength in young people

How Washington went soft on childhood obesity 

Demo of tomorrows WOD


Leftys are cooler than rightys

Nice recovery position!

Friday 4/27/12
In teams of 2:
for time:
Row 1000m
100 Overhead walking lunges (45/25)
75 Parallette shoot throughs
50 One arm dumbbell snatch (55/35)
25 Hang squat clean + front squat (155/105)
Run 1000m

Coaches corner: Break up the set work is anyway your and your partner decide. You both must complete the 1000m run at the end Also decide on your team name

Burpee challenge day 71

Two more common nutrient deficiencies(and what to do about them)

2 of them involve crossfit, see if you can figure them out. Most absurd things seen at the gym aside from your

Science explains why so few people are left handed 

Dudes lifting heavy ass weights set to rage against the machine. Thats some quality pump up fuel


30 more stupid days of burpees!

Gross!

Thursday 4/26/12
Shoulder press
1-1-1-1-1-1-1
+
3 rounds for max reps:
Max reps shoulder press (95/65)
Max reps push press (95/65)
Max reps push jerk (95/65)
Rest as needed between sets
+
against a 6 min clock:
50 Ghd situps
Run 800

Coaches corner: For part 2 of the workout the goal is to reach failure on the shoulder press first then without putting the bar down reach failure on your push press then without putting the bar down reach failure on the push jerk. Part 3, if you are new to GHD situps DO NOT do more then 25. The goal is to get back from the run under 6 min.

Burpee challenge day 70

New study blasts the ridiculous low-fat dietary guidelines 

The paleo diet rediscovered

Both of these dudes are 80+. Looks like to old is not a valid excuse…


Eat your eggs!

Do you see the funny part?

4/25/12
5 rounds of 2 cycles of following complex:
Hang squat snatch
Overhead squat
Snatch balance
Overhead squat
+
for time:
6 Burpee box jump over (24/20)
9 Handstand pushups
12 Burpee box jump over (24/20)
15 Handstand pushups
18 Burpee box jump overs (24/20)
21 Handstand pushups

*15 min time limit

Burpee challenge day 69

What really happens when you swallow your gum

Oh how I wish I could do this sometimes. Always hungery 

The superiority of eggs

For the ladies


Trampolines make burpees at lease 70% easier

Sarah finds a loophole in the burpee challenge contract and does her burpees on a trampoline!

Tuesday 4/24/12
5 rounds of 2 cycles of the following complex
Hang power clean
Push press
Front squat
Push Jerk
+
for total reps:
5 min amrap:
5 Pullups
10 Hand release pushups
15 Air squats
rest 2 min
4 min amrap:
10 Push press (135/95)
15 KB swings (53/35)
rest 2 min
3 min amrap:
30 Double unders
15 Deadlifts (135/95)

Keeping the heels down

18 images you won’t believe aren’t photoshopped 

Ummmmm


Wild hog WOD

Wild hog WOD. Sunday June 9th, mark your calenders

Monday 4/23/12
Find your 20 rep max back squat
+
3 rounds for max reps:
1 min max reps squat clean (115/75)
rest 30 sec
1 min max reps toes to bar
rest 30 sec
1 min max reps wallball shots (20/14)
rest 30 sec

Crossfit: The ultimate sporting challenge 

KFC rotten chicken lawsuit

How humans grew fruitful by devouring meat

Subtitles during 20 reps is pretty much how you feel if your doing it right

Sunday June 9th we will be helping Sarah put on a fundraiser to raise money for the Washington historical society to publish a book of 187 articles that her father had written. She came up with the idea of doing a miniture version of the tough mudder throughout some trails on Mt. Diablo around her house. Ending in a pig roast back at her house! We did a walk through today and thought of the obstacles/WOD, it will be a great time and a challenge at the same time. 

There will be 3 divisions to sign up for Rx/scaled/and “hikers and hecklers”. We are asking for a $50 donation to do the wod, including T-shirt, and all the pig you can eat. Non paleo adult beverages will be available for extra  donation. I will start a signup sheet at the gym tomorrow. Even if you cannot come to do the wod please donate some cash for Sarahs father. She has donate MORE than her fair share of her time and effort to keep us all fed and teach us about Paleo greatness, the lease we could do is donate a couple of bucks and have a great time at that. More info to come in the upcoming weeks


Thats a lot of bacon

The fan has made its long awaited return!

Sunday 4/22/12
Turkish getup
3-3-3-3-3(each arm)
+
3 rounds:
Run 400
Row 500

Coaches corner: Part 1 work up to a heavy turkish getup for 3 reps alternating arms. For part 2 time each run and row, rest as needed between intervals. 10 Burpee penalty if you are off by more then 5 seconds from your first run or row. Go all out for each

If you order 1050 slices of bacon, Burger King will comply 

Cola habit behind death of 30 year old New Zealand woman 

Aging muscles, hard to build easy to lose


Dont jump off mountians

Every lift Keegan does is a work of art!

Saturday 4/21/12
“Lumberjack 20″
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Chest 2 bar pullups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m
*45 min time limit
Coaches corner: Depending on class size we will be using the same bar for deadlifts and for overhead squats

Burpee challenge day 65

McDonalds worker spits in tea. Dont eat fast food

This is insane!

For the coffee lovers

Pretty funny!


How fast can you clean and jerk it???

Josie gets set to do battle at the Good Times Cf invitational last weekend

Friday 4/20/12
Spend 15 min working on linking together big sets of muscle ups
+
“Grace”
for time:
30 Clean & Jerks (135/95)
+
for time:
Row 1000m

For the muscle up portion we are going to work on stringing them together or possibly getting your first one. If your still working on pullups then we will work on linking together big sets of kipping pullups

Burpee challenge day 64

Regional WODs are posted. Check them out and see how much “fun” we are going to have

USDA to let industry self-inspect chicken…….

Any kind of physical activity lowers Alzheimers risk

Fastest grace ever

This is awesome! Watch the whole thing


Baby pullups!

Steve pulls some serious poundage

Thursday 4/19/12
Deadlift
3-3-3-3-3
+
10 rounds for time:
1 Rope climb (to beam)
2 Thrusters (165/115)
*15 min time limit

Burpee challenge day 63

Autism linked to maternal obesity 

The 21 absolute worst things in the world

Start your kids off young!


We’re going retro

Read it

Wednesday 4/18/12
Snatch balance
2-2-2-2-2
+
As many rounds possible in 12 min:
5 Hang power snatch (135/95)
10 Ring dips
20 Double unders
*50 KB swing(53/35) buy in
+
max seconds L sit in 3 min

5 countries that do it right

The valsalva maneuver

Im sorry ladies, I admit that I have no idea how to get you guys in shape. You will no longer be doing crossfit, I called the local fitness museum and ordered some of these things. They will be here in a week


Move over Rob Orlando

Mom gets a 122 deadlift! She wont be with the band for long

Tuesday 4/17/12
Push press
3-3-3-3-3
+
As many rounds possible in 20 min:
Run 400m
21 Thrusters (75/55)

Crap! New feeding tube diet helps brides shed weight fast

Foods  biggest scam: The Kobe beef lie

I think I would really get along with these guys

This is awesome!

 


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