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

Uncategorized

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

Who killed lard?

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

Bringing crossfit to ESPN

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

Carbs and inflammation

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?

Expect more of yourself

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.

Best quotes from Jack Lalanne

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)

Best of the 2011 games site

Time to do

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

The heart of depression

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

Ordering the vegeterian meal?

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.

Out of thin air

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

Should PEDs be legal?

Photos of the year 2011

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

Meat does a growing body good

Plank world record

Intermittent fasting


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?

Why women need fat

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????


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