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


CFSR WOD 12.27.2012

Christmas Eve at CFSR

Thursday 12/27/2012

Part A

Clean and Jerk

5 @ 70%,  3 @ 75%,  1 @ 80%,   3 @ 75%

Part B

Teams of 2

100 Partner Wall Ball

75 Shoulder to Overhead 135/95

50 Box Jumps

25 Man Makers

250 Row each person

1 person working at a time split reps as desired, except for row where each person will row 250 m

Endurance WOD

3 x 1200 m


6 x 200 m  (relaxed sprint – fast and loose)

“I’ve always believed that if you put in the work, the results will come. I don’t do things half-heartedly. Because I know if I do, then I can expect half-hearted results.”

 Michael Jordan 

Chicken Vegetable Soup

Natural Flu Treatment


Holiday Schedule 

Christmas Eve -10:30 am only

Christmas – day closed

12/26 – 10:30 am only

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Monday 12/24/2012


1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.

(This version of 12 days WOD from Badger CrossFit)


CFSR WOD 12.20.2012

Kent - Focusing on the last few reps.

Kent – Focusing on the last few reps.

Thursday 12/20/2012

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.
Timothy Brenton
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

First posted October 21 2010

Endurance WOD

4 x 800

2 min rest

Low Carb – Paleo, Evolution in the discussion with Robb Wolf

One of the things I like about Robb is that he is engaged in a path of learning and improvement.  It is a constantly evolving process.  He is not sold on his own opinions but rather in a search for the truth.  He is not afraid to correct himself, a  quality I find rare in people considered to be experts in their field.

Fear not, less than 2 days til the end of the world.

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” 
― Mark Twain

Gravlax  (Salmon recipe)

Jim Wendler 5/3/1

Monday 11/5/2012

Back Squat

5 @ 40% of Training max (90% of max)

5 @ 50% of Training max

5 @ 60% of Training max

This is a deload week on the lifts, intensity will increase again Next Week.  Do not max out reps or weight.

15 min AMRAP

1,2,3,4….reps of

 muscle up

 kettlebell snatch left hand 53/35

kettlebell snatch right hand 53/35

Rx+ 70/53

3 weeks ago we began following a Jim Wendler based progression on strength . The last  3 weeks I have changed the percentages to reflect the # that Jim recommends using, training max (90% of one rep max). Next week we will reset the training max based on our final set of each exercise.  This formula will be on the board.

Weight x Reps x .0333 + weight = Estimated 1 Rep Max

Estimated 1RM x .9 = Training Max

Learn and know your training max for the various lifts, you will be using it and adjusting it up for several weeks.  According to Jim start lighter and you will have better results than if you go too heavy in the beginning.  Train optimally not maximally.

Jim Wendler is the creator and author of 5/3/1: The Simplest and Most Effective Training Method for Raw Strength.  He is a 3 time letter winner at the University of Arizona (football) and has squatted 1000lbs in competition.

Here is a word from Jim

Jim Says…

Don’t fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you, I’ve got scars and blood and vomit.

This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back. – Jim Wendler

Heh, heh, I like this guy.  Not only because of the scars, blood and vomit, but because he uses a sensible progression that will keep you gaining and not jack you up.

Time to Man Up another word from Jim

Raw Butternut Squash Slaw

Never give up! ever…

Darren, Paul, Megan and Bryan

-strict- Pull Ups and Dips -strict-

3 sets max reps


3 x max hold chin over bar + 1 x max hang time straight arm

3 x 20 jumping dips =1 x max support at top of dip


“Death by 10 meters”

shuttle run 10 m 1st minute, 20 m 2nd minute … until failure.

Coaches Corner: If you are unable to do sets of 6 or more pull ups or dips switch to the static hold option No bands! unless needed for the static hold.

 On death by 10 you must attempt next if you made the last.  Do not bail on the most important minute, the one you give everything and still come up short!

Never, never, never quit.

Winston Churchill 

Damn the torpedoes! Full speed ahead!

Admiral David G. Farragut

The courageous do not volunteer for failure, you beat it back by one more decision to keep going.  Even after your fate is sealed and it seems there is no way left to win, you fight on.  You are a warrior, you never quit.  You are a warrior, failure is not an option.  You are a warrior, this life is your battleground! – Tim

Eat more organ meats! Chopped liver recipe 

How Far Will You Go?

Monday 11/2/09

Monday 11/2/0911540_167440029009_637949009_2983137_794475_n

8 tabata rounds each of
squat jumps with barbell
hip band extensions
box jumps (24/20)

lowest number of reps for each of the 8 cycles is your score for the round.

Quarter Gone Bad …[wmv][mov]

explosive tabata

Wednesday 9/30/09

Wednesday 9/30/09


50 Wallball (20/14)
50 Burpees
50 Back Extension
50 Knees to elbows
50 Kb swings (53/35)
Run 1 mile
15 Wallball
15 Burpees
15 Back Extension
15 Knees to elbows
15 Kb swing
Overhead Squat Competition…[wmv]

Dont forget to sign up for the Primos Run. Anyone who signs up for the Primos run and helps us with a 10 minute workout at our booth afterwards will get $25 off there next month’s membership (limit one discount per family)


Friday 9/25/09

Friday 9/25/093340591213_534d03b93a

5 rounds:
15 kettlebell swings (53/35)
15 box jumps (24/20)
15 double unders

Kurtis and the Log, Rainier CrossFit …[wmv][mov] What About Abs? …[wmv][mov]Yeah what about those abs.

Dont forget to sign up for the Primos Run. Anyone who signs up for the Primos run and helps us with a 10 minutes workout at our booth afterwards will get $25 off there next month’s membership (limit one discount per family)


Wednesday 9/9/09

Alex Krychev, CoreQuest Fitness Strength and Conditioning and Weightlifting Club Coach, wins the silver medal at the 1972 Olympics. Alex is now running a strength and conditioning program for high school athletes at CrossFit San Ramon.

Alex Krychev, CoreQuest Fitness Strength and Conditioning and Weightlifting Club Coach, wins the silver medal at the 1972 Olympics. Alex is now running a strength and conditioning program for high school athletes at CrossFit San Ramon.

Wednesday 9/9 WOD

7×1 Weighted Pull-Ups

Post load  (or band used) to comments (for your records make note of you own weight with this workout as it adds to your load)

After completing do 3 rounds of the following:
10 Explosive Box Jumps (land tall, not for speed)
10 Barbell Punches (put end in tire)
10 Wall Ball for height
10 Band Hip Extension

Coaches Corner:  For Weighted Pull-Ups, hold dumbell or medicine ball between feet, hang a kettlebell of your waist or use the lightest band possible.  The purpose of the second segment of the workout is to develop explosive power.  The goal is for each repetition should be done with maximum speed and power not to speed through the repetitions.

SAVE THE DATE: CoreQuest Fitness (CrossFit San Ramon) Community Picnic and Kickball Game, Sunday September 27th 2:30-5:30pm Rudgear Park, Walnut Creek (near Alamo border).  Bring Family and Friends!




7X1 pullup results

7X1 pullup results

Monday, 9/7/09

DSC_0212Monday 9/7 WOD “Augusta”

400 Meter Run
40 Thrusters (bar)
40 Box Jump (24/20)
40 Lunges
40 Burpees
40 Squats
40 Knees to Elbows
400 meter run
20 of each exercise
400 meter run

Friday 9/4/09

That’s Wade in the suit – Wade, we’re expecting that to be your costume at our Halloween Challenge.

Friday 9/4 WOD “Chipping In”

Run New 2.5K
followed by 2 rounds of
20 Walking Lunge
20 Wall Ball
20 Box Jump
20 Push Up
20 Kettlebell Swing
20 Sit Up
20 Knees to Elbows

Note: Labor Day (Monday) shortened schedule.  Class will run at 5:30am, 9:00am and 6:30pm. 

Also: As of Tuesday we have a new class M-F schedule: 5:30am, 9:30am, 10:30am, 12:00pm, 6:30pm.  We expect to be adding M-F 6:30pm before the end of this month and probaly some 6:30am.  Stay tuned.

Coaches Corner: Another one of Tim’s inventions. When I asked Tim for wanted to tell you about this workout he said, “I’m sorry” and laughed. Then he said, “Run fast, and hang on.”  I think we should have a game day where we all pick one exercise that Tim has to do and then add them all together and watch him suffer and laugh..what do you say? Seriously though, you may like watching theres:  Knees to Elbows Demo…[mov][wmv], Wall Ball… [wmv],  Wall Ball/Karen…[mov][wmv], Walking Lunges…[wmv][mov].  and this for fun – AFT’s Got Bounce…[wmv][mov].

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I’ll let you in on a little secret…It’s not hard to get and stay fit. It’s not about hard work and deprivation. It’s all about boundaries. Let me explain…(click to continue reading)

Wednesday 9/2/09

Wednesday WOD “Y not urp?”

1 mile run
50 Thrusters (bar only)
1500 meter row
50 Burpees

Thanks Tim!

Coaches Corner: Try not to urp.

Monday 8/31/09

Tim having fun on Jib skate skiis at Tahoe Donner.  Those are Cross Country Skiis!

Tim having fun on Jib skate skiis at Tahoe Donner. Those are Cross Country Skiis!

Monday 8/31 WOD “BWB 4×4″

One of Tim’s inventions – patterned after his metcon training for Cross Country Ski racing.

4×4 minute intervals with 3 minute rest inbetween each interval.

4 minutes with as many rounds as possible of:
15 Box Jumps
10 Wall Balls
5 Burpees

Coaches Corner:  4 minute intervals are a staple in many endurance programs.  Here we introduce 4 minute met.con intervals.  To get the most benefit from this workout perform your 1st interval at about 85% of max, 2nd at 90%, 3rd at 95% and 4th at 100%.   Done properly your number of rounds completed in each interval will incease just slightly from one round to the next.  Your score will be the number of rounds completed for in the whole series.


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