CFSR CHRISTMAS SCHEDULE and WOD 12.24.2012
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
“12 DAYS OF CHRISTMAS”
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)
This is the worlds smallest violin
- Sofia bangs out 100 situps with ease and then bust out some yoga moves
Friday 5/20/11
10 rounds for time:
12 Sumo deadlift high pulls (75/55)
12 Kb swings (53/36)
At the top of every 2 min complete 12 box jumps and continue the highpulls and swings where you left off
Why fat is the prefered fuel for human metabolism
This was put out by the CDC (centers for disease control and prevention) Prepardness 101: Zombie apocalyse. Awesome
Coffee may lower prostate cancer
Pretty impressive
Thoughts on complaining/ whining about workouts
Get it. Theres a dog
- Denise definately has tickets to the gun show, and watch out for your leg if your not looking…
Saturday 4/16/11
“Whitten”
5 rounds for time:
22 KB swings (70/53)
22 Box jumps (24/20)
Run 400m
22 Burpees
22 Wallaball shots (20/14)
Meat contaminated with resistand bacteria. More hope from the meat industry. Notice they used a picture of the meat department from Costco
Is sitting a lethal activity? Yes
This is a little crazy
Reminder for those of you who are doing the open, we are doing the WOD tomorrow at 10am and Sunday at 1pm. Let me know which one you will be attending.
chronic cardio….
- One runs long slow efforts and one does short all out efforts. Which is which, and which would you rather look like? Anyone want to do some extra “cardio”?
Tuesday 4/5/11
5 rounds:
3 min each
Run 200m
12 Deadlifts (225/155)
Max reps box jumps (30/24)
1 min rest between rounds
Coaches corner: On the deadlifts the bar cannot be dropped from the top of the rep. Must lower the weight back down to the floor.
I dont know if this happens for you put while this video was loading they showed a commercial for frosted mini wheats. A little ironic dont you think? 132lb 3 year old
Is sugar really healthier than corn syrup?
Even though I dislike Chile this video is awesome!
embrace the pain, push the threshold, feel the suck
You may have noticed all the road work in the parking lot. It got annoying so we flipped it.
Saturday 8/7/10
As many rounds possible in 20 min of:
10 Sumodeadlift highpulls (95/65)
15 Box jumps (24/20)
20 Jump lunges
Whats a jump lunge?
REMEMBER Casey will be subbing the morning classes tomorrow. I will be there for the first half of the 7:30 class before I head over to cf oakland to listen to paleo master Robb Wolf. Also there will be no Olympic lifting sessions tomorrow afternoon, I will be gone and the guys will be at the Tommy Kono weightlifting comp.
For those who wanted to know, opted for magnesium and vit b instead of anti-depressents and high bp meds. See how it goes for 2 weeks other wise have to see a neurologist. Tumor is “unlikely”
Sat fat still isnt associated with cardiovascular diesease. Be sure to click on the links to the abstracts to the various studies.
WOD Demo with Chris Spealler, Pat Sherwood, Miranda Oldroyd and Tyson Oldroyd – video [wmv] [mov]
“embrace the pain, push the threshold, feel the suck” Love it!!
Wednesday 1/20/10
Wednesday 1/20/10
Ladies from the 9:30 class showing the boys how its done.
For time:
Run 1 mile
20 Box jumps (24/20)
20 Pullups
20 Double unders
20 Wallball
20 Kettlebell swings (53/36)
Run 800m
30 Box jumps
30 Pullups
30 Double unders
30 Wallball
30 Kettlebell swings
Day 76:76 burpees
The wonderful world of coconut products
“Headphone Guy” with CrossFit Apex – video [wmv] [mov]
Thursday 9/17/09
Thursday 9/17/09
The firing squad
As many rounds possible in 20 min of:
15 double unders
15 burpees
15 box jump 24/20
1 15′ Rope Climb
Try doing this next time we do fran. In-n-Out Fran, CF Los Altos…[wmv][mov]
Here is a good article by Robb Wolf on eating Zone/Paleo and athletic performance. 
Monday 8/31/09
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.
Thursday 8/27/09
Thursday 8/27 WOD “Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
Coaches Corner: Please pay attention when doing your box jumps. We have had multiple people with near (or complete) misses of the box. This tends to happen when you get tired and stop paying attention to where the box is. Stay attentive with each jump. Video demos: Box Jump…[wmv], Box Jump Variations…[ wmv]
Wednesday 8/19/09
Wednesday 8/19 WOD (name it)
8 rounds for time:
20 Wall Ball (20/14)
20 KettleBell (53/35)
20 Box Jump (24/20)
Post time to comments. This workout does not have a name yet (it’s one of Tims inventions) – suggest a name.
Tuesday 7/21/09
WOD 7/21 “Filthy Fifty”
Prayer Flags, Spiti Valley, India Photo by Katie Herron Perhaps a little peaceful thought is all that is needed to get through the filthy fifty.
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
“If anything at all perfection is finally attained not when there is no longer anything left to add but when there is no longer anything to take away.”
CrossFit San Ramon. Become extraordinary. Join for only $25.
Monday 7/13/09
Mikko Salo CrossFit Games 2009 Winnner
Monday 7/13 WOD “Jump, Jive and Wail”
1 mile run
30 kettlebell swings (70/53)
30 box jumps (24/20)
30 band hip extensions
800 meter run
20 kettlebell swings
20 box jumps
20 band hip extensions
400 meter run
10 kettlebell swings
10 box jumps
10 band hip extentions
200 meter run
Video Lesson, Watch It!: The Basic Kettlebell Swing PartI
CrossFit San Ramon. Become extraordinary. Join for only $25.
"Jump,Jive and Wail" 7/13/09
Friday 6/18/09
Carter working on his overhead squat.
WOD
Kelly
5 Rounds
400 meter run
30 box jumps (24′ men, 20″ women)
30 wall ball (20 lb men, 14 lb women)
