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Posts tagged “box jumps

CFSR WOD 4.11.2014

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Friday

Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning -

 Tabata

Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20

Burpee

Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300

http://nomnompaleo.com/post/8211963635/braised-chicken-with-artichokes-and-pearl-onions-v-2

 


CFSR WOD 4.4.2014

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Friday

Skill – Work for Double Under PR

Conditioning -

3 Rounds for Time

10 Front Squats 95/65

12 Kettle Bell Swings 70/53

10 Burpees over the Bar

12 Alternating Dumbell Snatch 55/35

10 Toes to Bar

We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 294

http://www.marksdailyapple.com/lobster-grapefruit-and-avocado-salad-with-creamy-citrus-dressing/#axzz2xa53T4v8

 


CFSR WOD 3.16.2014

end of jan 2014 to feb 3 057

Open 14.3  St. Patrick’s Day Party is TODAY 10:30am-1:30pm.  Come Cheer on your fellow CFSR Athletes while they do the 14.3 workout!  Enjoy some Corned beef, cabbage, Paleo potluck, beer, margaritas and more!  

Sunday

Warm Up:

3 Rounds

Run 200 Meters

20 Good Mornings with PVC pipe

Open 14.3 – Modified

For Time

10 Deadlifts 135/95

15 Box Jumps 24/20

15 Deadlifts 185/135

15 Box Jumps 24/20

20 Deadlifts 225/155

15 Box Jumps

25 Deadlifts 275/185

15 Box Jumps

Mobility WOD 275

tomato-and-basil-salad


CFSR WOD 2.19.2014

2014-02-10 19.37.08

There are still spots available for the Gymnastics Clinic this Sunday with Roger Harrell!

Roger Harrell is the original Crossfit HQ gymnastics coach. Roger has over 20 years of experience in gymnastics, and over 15 years of coaching experience.  There’s no one better qualified to get you doing your very best. 

The Workshop is designed to improve your efficiency and gain critical mechanical queues that will help improve your performance at any level.  From butterfly kips to muscle ups to basic ground tumbling learn the importance of fully understanding the mechanics of these basic gymnastics elements.  Understanding key concepts will aid in execution of gymnastics elements as well as transferring over to the other movements.  Sign up online or with Lori or Tim!

Wednesday

Strength:

Back Squat & Shoulder Press  3×5 @ 60%

Conditioning :

4 Rounds for Time

15 Box Jumps 24/20

20 Grasshoppers

25 Ab Mat Sit Ups

Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. ~Lin Yutang

Mobility WOD 243

Eat More Fish!

http://www.thefoodee.com/recipe/1572/


CFSR WOD 1.20.2014

Monday

Strength: Build to 1 rm Clean
Conditioning – 12 Min AMRAP
6 Burpees
8 Box Jumps (24/20)
10 Wall Balls (20/14)
*The conditioning portion is the testing for the Paleo Challenge*

“Do what you can, with what you have, where you are.”
― Theodore Roosevelt

Mobility WOD 215

THE PALEO CHALLENGE IS ON!

Try this Recipe out for a great breakfast that last a few days!  Do what I do and make a few,  sandwich bag each serving up and  you now have breakfast handled for the week!  Want to add a little more flavor to it?  Add some salsa and fresh sliced avocado on top.  DELISH!
January Jumpstart: Week Two by Michelle Tam http://nomnompaleo.com

CFSR WOD 12.25.2013

Wishing our CrossFit San Ramon Family the Happiest of Holidays!

10am WOD with Nik

12 Days of Christmas

For time

1 Power Snatch, 95/65 lbs

2 Ring Dips 1 Power Snatch, 95/65 lbs

3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs

9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

12 Thrusters, 95 lbs 11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!” 
― Dr. Seuss, How the Grinch Stole Christmas!

paleo-dinner-rolls

paleo dinner rolls


CFSR WOD 11.8.2013

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Friday

In teams of 4

Complete 4 rounds “relay style”
1 rope climb
10 DB Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Abmat sit ups
40 Double Unders

“When I let go of what I am, I become what I might be.” 
― Lao Tzo

Mobility WOD 145 Wrist Flexibility

Grilled Eggs with Mexican Chorizo

http://www.thefoodee.com/recipe/3995/


CFSR WOD 07.04.2013

 7-4-13   9:30 AM ONLY –  OPEN GYM after WOD until…??? Noonish… 

All other classes are cancelled for Independance Day

4th of July 2013

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”
― Margaret Mead

Episode 25: Heel Cords of a Cheetah, Achilles Well Being


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)

PALEO CHRISTMAS DINNER


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)

Cave girl eats

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.

Pretty cool chart and very telling of what happened to our food industry. Be sure to check out the interactive chart.

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

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. photo(6)


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.


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.

sakai-lowres-th.jpg

Enlarge image

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.

Wall Ball… [wmv]
Wall Ball/Karen…[mov][wmv]


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.

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

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

"Jump,Jive and Wail" 7/13/09


Friday 6/18/09

Carter Overhead

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)


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