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

Posts tagged “Clean and Jerk

CFSR WOD 4.1.2014


Warm Up – Hill Mile

Conditioning  -

500 Burpees for time


Strength -

CrossFit Total

Best of all Three:  Back Squat, Strict Press & Deadlift

Conditioning -


All exercises at 90% of max shoulder press:

5 Shoulder To Overhead

10 Back Squat

15 Deadlift

Those who are lifting the world upward and onward are those who encourage more than criticize. ~Elizabeth Harrison

Mobility WOD  290 Part 1- not such a mystery….here ya go!



CFSR WOD 3.18.2014

Might we suggest a Party Aid for the day after St. Patrick’s Day?  Best $3.00 you’ll spend today!

pose and misc 006Patrick A doing his St. Patrick’s Day 20 Burpee Penalty :)  If your name is NOT PATRICK, you get a 25 burpee penalty today….


Strength – Every Minute On The Minute for 10 Minutes

2 Power Cleans, 2 Hang Cleans 75% of Max


15 Minute AMRAP

50 Ft Bear Crawl

50 Air Squats

1 Rope Climb

Even if you are on the right track, you will get run over if you just sit there. ~Will Rogers

Mobility WOD 277 – Get Real About Hydration…

Paleo Comfort Meals:


Cooking From Quick & Easy Paleo Comfort Foods (and The Recipe For Meat Loaf Muffins) by Michelle Tam http://nomnompaleo.com

CFSR WOD 3.11.2014

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Jason R. working the 30″ box jumps


Warm Up:

CrossFit Official Warm Up

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe


Front Squat 5@40%, 5@50%, 3@60%, 2@70%, 2@85%, 1@95% or PR


6 Rounds for Time

200 Meter Run

5 Burpees

10 Jumping Lunges

15 Kettle Bell Swings 53/35

 To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else means to fight the hardest battle which any human being can fight; and never stop fighting. ~e.e. Cummings

Mobility WOD 270


Cracklin' Chicken by Michelle Tam http://nomnompaleo.com

CFSR WOD 3.10.2014

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Well, that was rough!


Warm Up:

Burgner Warm Up


Snatch Technique to Load


Olympic Total:

Snatch, Clean & Jerk

Full Squat caught with lockout, Best Good Lift For Each

Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor, catch the trade winds in your sails. Explore. Dream. Discover. ~Mark Twain

Mobility WOD 269


CFSR WOD 3.1.2014

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Bodies in motion


Warm Up:

3 rounds

5 thrusters

10 sit ups

5 good mornings

Skill/Strength to max load:

Push Press


5 rounds for time:

5 Handstand Push Up

5Thrusters 115/75

5 Knees to Elbows

5 Deadlift 225/155

5 Burpees

5 kettlebell swings

5 Pull Ups

Crossfit #fitfluential

Mobility WOD 253 Part 2


CFSR WOD 2.27.2014

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San Ramon CrossFit Kids know how to have fun!


Warm Up:

Dynamic Bands


Clean & Jerk Technique to Load


3 Rounds

4 Minute AMRAP

5 Burpees

10 Wall Balls

15 Box Jumps 24/20

2 Minute Break

Besides the noble art of getting things done, there is a nobler art of leaving things undone. The wisdom of life consists in the elimination of nonessentials. ~Julie-Jeanne-Eleonore de Lespinasse

Mobility WOD 252


CFSR WOD 2.14.2014

We all LOVE CrossFit this Valentines Day!

2014-02-10 11.17.20


Warm Up – 3 Rounds

Soldier Kick 50 Feet

Skipping 50 Feet

Bear Crawl 50 Feet

Speed – 5 – 100M Sprints, walk back

WOD – “Jungle Wars” 3 Rounds 1 minute Each

Rope Climb


Power Cleans 115/75


Overhead Lunge 45/25

2 Minute Rest

Love is our true destiny. We do not find the meaning of life by ourselves alone – we find it with another.  Thomas Merton

Mobility WOD 238 Hip Opening

Paleo Challenge Day 26 – Liver, it’s what’s for Dinner

Liver is probably the best thing you can put in your body….just ask Tim Hill about that.  Although to some, it’s not the first or even fourth choice of food, it’s So amazingly good for you, and will nourish your body like nothing else.  If I’ve still not convinced you, note that bacon is a part of this recipe–now there ya go.  Go eat your liver!


CFSR WOD 2.5.2014

end of jan 2014 to feb 3 026

Get it Karli!!


Warm up:

Jump Rope any variation – 5 minutes

Strength: Clean and Jerk technique to heavy load.

WOD - “DT” 15 min AMRAP

12 Deadlifts 155/105 lbs

9 Hang Power Cleans 155/105 lbs

6 Push Jerks 155/105 lbs

Mobility WOD 230

Hey Duck Squatter…

Paleo Challenge Day 17 – Lunch

Throw another Shrimp on the Barbie….Ok, it’s cold outside, no grilling quite yet.  Still this is a great recipe that’s QUICK and EASY!  yah!  Make up a delicious salad to put these bad boys on and you’re set!  It’s what’s for lunch.  Check in with Safeway for deals on wild caught prawns, sometimes the deals are unbeatable.


Sautéed Shrimp with Turmeric and Mustard Seeds (Image 1)

CFSR WOD 1.27.2014


Warm up – 3 set of:  5  Scapula Pull Ups, 5 Push Ups, 10 Air Squats

Strength – Back Squat – 90% of your 1RM:  5 @ 40%, 5@50%, 3@60%, 5@65%, 5@75%, 5 + (max)@85%

WOD – 12 min AMRAP

5 Ring Dips

3 Strict Pull Ups

1 Wall Climb

Mobility WOD 221 – Hip Opener

Paleo Challenge – Day 8

Snack Time!  Who wants something fast, easy and filling?  What could be easier than microwaving spaghetti squash?  You don’t even need to acknowledge your oven for this one.  Put a bit of olive oil or ghee on the finished product,  add in some of your favorite left over meat and “Voila,” there you go–a healthy, fast snack.  For those of you missing pasta, I encourage you to try this out.  When I make my homemade bolognese sauce, I serve it over Spaghetti Squash and it’s like I’m back to feeling Italian again ;) So there’s 2 uses for one microwavable dish at once!  BAM!


CFSR WOD 12.20.2013



Max Out: Snatch or Clean and Jerk
Metcon: In teams of 2
10 Rounds of
10 Thrusters (100/70)
10 Burpee Box Jumps (30/24)
Accessory: Weighted Sit Ups & Planks

“You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.”

– Arthur Ashe

Mobility WOD 185



  I come with baggage.

I have toe, foot, ankle, knee, hip, lower back, mid back, neck, shoulder,elbow, and finger injuries.  I am a walking land mine of problems that resurface if I make certain mistakes.  Ski crashes, bike crashes, car crash, parkour error, construction accidents… There are many contributing factors.   The challenge to overcome is a continual process.

A lot of us come to CrossFit with a history of unfortunate events which have left their mark on our joints, muscles, connective tissue and bones.  We must learn to navigate the rocky trail left behind.  The typical past injury is like a troll under our proverbial bridge, waiting for us to make a mistake.  It seems that many times those who approach old injuries without proper caution, will have flare ups lasting 1 to 2 weeks occasionally longer.  People who take the overcautious position and never challenge the old injuries usually fall into a slow erosion of mobility, function and quality of life.

Just like any other part of the body these trouble spots almost always respond to appropriate stress and recovery cycles.  Appropriate stress creates greater mobility, strength, function and quality of life.  Inappropriate stress causes the opposite.

It takes some patience to find the appropriate stress for these old “friends”  but I would challenge that it takes less patience than living with a loss of function.

   The goal is to find appropriate work in movements, loads, volume to elicit maximal improvement.  The cues we have to work with are pain or other physical sensations, inflammation, changes in strength or mobility and sometimes changes in the sounds a joint is making.  If you experience a negative shift in symptoms stop and check in with your coach. You will be looking for corrections in mechanics, reduction in load, modification of the exercise or a  substitution to a different exercise.  When you have a positive shift in symptoms you are ready to gradually increase your work load and extend your range of motion.

Keep in mind that inflammation most often shows up three hours after a workout or the next morning.  If you have not done a movement involving the old injury start light and easy. Think of it as asking your body for permission to continue, your body will answer later.   If you are the same or better increase in small increments, if worse scale back or substitute exercises until you have gained more function.       

  Often the physical therapy process is never started or abandoned when a minimal level of function is achieved.  I do not accept a fate of minimal function, I will work to achieve full restoration of function, I choose to live. 

Remember, before you start an exercise program, ask your doctor if getting off your ass is right for you.


CFSR WOD 12.6.2013

Nice Snatch, Santa!

WHO’S READY TO PARTY TOMORROW? CFSR Holiday Party Saturday 6-9 pm!  See you then!


Warm Up: Foam Roll
Strength: EMOM 10MIN
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
Conditioning:  AMRAP 20min
In Teams of 2
40 Burpees
30 Snatches 75/45# (any style)
30 Burpees
30 Snatches 135/75# (any style)
20 Burpees
30 Snatches 165/100# (any style)
10 burpees
“I always felt that my greatest asset was not my physical ability, it was my mental ability.”– Bruce Jenner
Mobility WOD 171
Paleo Sausage and Giblet Stuffing

CFSR WOD 12.2.2013


Warm Up: 3 Rounds
5-10 Banded Good Mornings
5-10 Dead Hang Pull Ups
5-10 Strict Press (45/33)

Strength: EMOM 10MIN
1 Snatch @ 85%
50 KB Swings 24/16kg
30 Hang Power Cleans 95/65#
50 Double Unders
40 KB Swings 24/16kg
20 Hang Power Cleans 95/65#
75 Double Unders
30 KB Swings 24/16kg
10 Hang Power Cleans 95/65#
100 Double Unders

Worry does not empty tomorrow of its sorrow, it empties today of its strength. – Corrie ten Boom

Mobility WOD 167


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CFSR WOD 11.30.13


I am thankful for my CrossFit Family! I appreciate you all sharing thanksgiving with us! Love you all! – Tim


Warm Up: 3min Of “Mary”

Rest 1min

3min of “Mary”

Strength: EMOM 10MIN

1 Snatch + 2 Hang Snatches  @ 70%

Conditioning: 5 Rounds for total Reps

1min ME Thrusters

1min ME T2B

“If you’re funny, if there’s something that makes you laugh, then every day’s going to be okay.”
― Tom Hanks

Mobility WOD 166


CFSR WOD 11.29.13

Happy Black Friday!

2 classes today:  10:30am & 6:30pm


Warm Up: Foam Roll

Strength: EMOM 10MIN

1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean


In teams of 2

40min AMRAP


Sumo Deadlift High Pull (95/65)

Wall Ball (20/14)

– Rest 1min -


Shoulder to Overhead (95/65)

KB Swings (70/53)

“You know if the U.S. Government wanted to boost the economy there’s a simple solution make Black Friday the refund date for your state and federal taxes”
― Stanley Victor Paskavich, Return to Stantasyland


Mobility WOD 165

CFSR WOD 11.26.13


Warm Up:

Run 100m

5-10 Bar Thrusters

 Strength: EMOM 10min

1 Clean @ 90%

Conditioning: 3 Rounds

Run 400m

15 C2B Pull Ups

15 Pistols

“There is a beast in man that should be exercised, not exorcised.” 
― Anton Szandor LaVey

Mobility WOD 162


Post image for Rosemary & Sage Bread Stuffing Paleo Style (Grain/Gluten/Dairy/Soy/Corn/Nut/Yeast Free)

CFSR WOD 11.24.2013


Push up Nicole

20 minute AMRAP
Run 400 m
Max push ups
(You may pause at the top, but you may not break the plank)
Score = total push ups in 20 minutes
 “My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.”

― Ellen DeGeneres

Mobility WOD 160


CFSR WOD 11.23.2013


Warm up:
3 rounds
4 shoot thrus
8 walking lunges
10 barbell press 45/33
4 Rounds
3 Muscle ups
4 Cleans 205/135
5 Wall Climbs
1 minute break

“If it doesn’t challenge you, it doesn’t change you”  - Fred Devito

Mobility WOD  159


Is it too cold for you? What would Rich Froning and Dan Bailey do?

CFSR WOD 11.19.13


Warm Up:  

3 min AMRAP

8 Ring Dips

16 KB Swings

Rest 1min



Establish 1 rep max Front Squat (Drop 25lbs for 3×1)


3 Rounds for time

30 KB Snatches (15L 15R)

20 Pistols (10 L 10R)

Run 200m

Looking after my health today gives me a better hope for tomorrow.
Anne Wilson Schaef

Mobility WOD 155


CFSR WOD 11.18.2013

Congratulations Jen T, Lori, Tim and Karen on a job well done at the V3 Feed the Hungry Competition!
Warm Up: 3 Rounds
5-10 Banded Good Mornings
5-10 Dead Hang Pull Ups
5-10 Strict Press (45/33)
Strength: EMOM 10MIN
1 Snatch @ 85%
50 Deadlifts (135/95)
40 Wall Balls
30 Double Unders
20 Burpees
10 Thrusters (135/95)
Body Building is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.
Arnold Schwarzenegger
Mobility WOD 154

CFSR WOD 11.15.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!
Warm Up:
Foam Roll
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
 Full Elizabeth
21 -15 -9
Full Cleans
Ring Dips
21-15-9 + 21-15-9    Reps Can be divided any way

“My Life is My Message”
― Mahatma Gandhi

Mobility WOD 151

The holy grail of hip mobility for the high glute/internal rotation.


Is a paleo treat really paleo?

CFSR WOD 11.12.2013

Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning: 3 Rounds
Run 400m
15 HR Push Ups
“I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables.” 
― Jarod Kintz, I Want

CFSR WOD 11.11.2013

Happy Veteran’s day!

No changes to class schedule.


 Run, 2 mi

Rest 2 mins

20 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

20 Overhead Walking Lunge With Plates, 45/35 lbs

20 Box Jumps, 24/20 in

20 Squat Cleans, 135/95 lbs

Rest 2 mins

Run, 2 miles

Note: the average time of 1055 people completing  this workout is around 51 minutes… we will warm up quickly and get started.

Don’t be late!

Darren Hidalgo
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

“I consider conversations with people to be mind exercises, but I don’t want to pull a muscle, so I stretch a lot. That’s why I’m constantly either rolling my eyes or yawning.” 
― Jarod Kintz, It Occurred to Me
Mobility WOD 148

CFSR WOD 11.9.2013


Warm up:

3 rounds

50 jump rope (singles)

8 good mornings 45/33

10 sit ups


3 rounds

5 Power Cleans 155/105

10 Toes To Bar

Sprint 200 m

5 Power Cleans, 155/105

10 Toes To Bar

Sprint 200 m

Rest 1 min

“Do one thing every day that scares you.”
― Eleanor Roosevelt

Mobility WOD 146 Horizontal Adduction for Improved Positioning


CFSR WOD 11.4.2013



Warm Up: 4 Rounds for time

7 Burpees

Run 100m


“Tabata This”

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total of the lowest # of reps in each exercise.

“Life’s hard. It’s even harder when you’re stupid.” 
― John Wayne
Mobility Wod 141- calves and ankles 


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