“Cindy”
20 minute AMRAP
5 pull ups
10 push ups
15 squats
*
“Learn from yesterday, live for today, hope for tomorrow. The important thing is not to stop questioning.” Albert Einstein quotes
How to Find the Healthiest Fare in Meat and Produce Aisles
Bearnaise Sauce
VIDEO
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May 17, 2013 | Categories: Uncategorized | Tags: Albert Einstein , Clean and Jerk , conditioning , CrossFit , crossfit cindy , CrossFit Games , crossfit girls , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , Physics , pullup , pushup , squat , strength and conditioning , strength training | Leave A Comment »
plus Dan and Krisztina
Friday 5-10-13
Back Squat
3 Rep Max
+
“Christine”
3 Rounds
500m Row
12 Deadlifts (BW)
21 Box Jumps (step ups)
““To laugh often and much; to win the respect of intelligent people and the affection of children…to leave the world a better place…to know even one life has breathed easier because you have lived. This is to have succeeded.” Ralph Waldo Emerson
Childhood Obesity Starts at Home
RECIPE OF THE DAY: Maple Pork Stew
VIDEO
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May 9, 2013 | Categories: Uncategorized | Tags: Arts , box jump , Clean and Jerk , conditioning , Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit personal trainer , deadlift , Home , metcon , personal trainer , Ralph Waldo Emerson , rowing , Split Croatia , squat , strength , strength and conditioning , strength training | Leave A Comment »
Wednesday 5-1-13
Front Squat
5×1 @ 85% (+35lbs)
Power Clean
EMOM 7 min
2 Power Cleans @ 75% (+30lbs)
+
21-15-9
Burpee Pull Up
Overhead Squat (95/65)
KB Swing (53/35)
–
“Life is like riding a bicycle. To keep your balance, you must keep moving.”
―
Albert Einstein
Ladder safety…well at least it worked! Don’t look Mom.I did stabilize it with a few kettlebells before climbing.
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April 30, 2013 | Categories: Uncategorized | Tags: Arts , barbell , burpee , Clean and Jerk , conditioning , Cooking , CrossFit , CrossFit Games , CrossFit San Ramon , kettlebell , overhead squat , pullup , pushup , squat , strength and conditioning , swing , United States | Leave A Comment »
Krisztina on 13.2
Sunday we are doing Open 13.4 starting at 10:30 until all competitors are finished.
Stay for the BBQ / potluck after.
Still having trouble hammering out the push ups? It’s time to end that problem! 100 day push up challenge starting after the Open 13.5 workout closes… stay tuned!
Saturday 3/30/2013
Front Squat
1-1-1-1-1-1-1
—
3 rounds for time:
30 walking lunge
20 grasshopper
10 divebomber
““Life is just one damned thing after another”
Why Butter is Health Food
RECIPE OF THE DAY: Baked Indian Talapia
VIDEO
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March 29, 2013 | Categories: Uncategorized | Tags: Abraham Lincoln , Barbecue , barbell , BBQ , Butter , Clean and Jerk , conditioning , Cooking , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , Dairy , Easter , Front Squat , Home , lunge , metcon , personal trainer , pushup , squat , strength and conditioning , WOD | Leave A Comment »
Maryam after open 13.3
Easter Sunday we will be doing Open Workout 13.4 Starting at 10:30 am and continuing until athletes are done and food is eaten! Meat and drinks provided, bringing food for potluck is encouraged!
Let us know if you will need to be judged on a different day.
Open 13.4 to be announced at 5pm today
Wednesday
For Time:
800m Row
(Rest as long as needed)
800m Run
*If you are choosing the (Row/Row or Run/Run option) attempt to set a PR pace, rest as needed then attempt to match or beat that PR Pace
3 x 10 GHD Sit Up
3 x 10 Ring Dips
“Do not pray for an easy life, pray for the strength to endure a difficult one”
veggie egg scramble
CrossFit Games Update Show
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March 26, 2013 | Categories: Uncategorized | Tags: Abraham Lincoln , Bruce Lee , Clean and Jerk , conditioning , CrossFit Games , crossfit open , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , Food , Games , gymnastics , Recreation , row , Rowing workouts , run , running , squat , strength and conditioning , strength training , Video Games , WOD | Leave A Comment »
Who do you think left this impression?
3/1/2013
5×3 Push Press @ 75%
8 Minute AMRAP
1,1…2,2…3,3…
“For everything you have missed, you have gained something else, and for everything you gain, you lose something else.” Ralph Waldo Emerson Eat Real Food!
I generally avoid potatoes but if it gets you to eat Liver it’s worth it! Read why in the recipe.
RECIPE OF THE DAY: Roasted Potatoes with Bacon and Liver
J.K. Rowling Speaks at Harvard Commencement from Harvard Magazine on Vimeo .
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February 28, 2013 | Categories: Uncategorized | Tags: Bacon , barbell , Clean and Jerk , conditioning , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , Harvard Magazine , Harvard University , J.K. Rowling , Literature , Ralph Waldo Emerson , San Ramon , squat , strength and conditioning , Vimeo , WOD | Leave A Comment »
Sunday 2-10-13 “Kelly”
Five rounds for time:
Run 400 meters
“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.” Ashley Smith
Hot dog-laden Pizza Hut monstrosity with tempura shrimp and mayonnaise sold in CHINA. Nice to see we are exporting some good old American Health Food – and adding on it.
How to Reduce Inflammation with Food (hint: it’s not by eating the pizza pictured above).
VIDEO
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February 9, 2013 | Categories: Uncategorized | Tags: box jump , burpee , Business , conditioning , Cooking , crossfit girls , crossfit kelly , crossfit personal trainer , CrossFit San Ramon , fitness , Home , metcon , personal trainer , Pizza Hut , pushup , run , running , San Ramon , squat , strength and conditioning , United States , wallball | Leave A Comment »
VIDEO Josh Phillips and Jay Heath representing CFSR in the Courage Games!
Thanks Wade Lee for another awesome film!
Thursday 2-7-13
In teams of 2:
“Karen + (heavy)Grace (155/105)”
Both people can be working at same time (Partner A is doing wall balls while Partner B is doing Clean and Jerks. Break up reps anyway you like.)
Endurance
We have a few sets of tight calves after the hill bounding. Good stuff!
Today we row!
500 m row
1 minute rest
repeat
As many 500′s as possible within 20 seconds of your 500 m PR.
If your PR=1:40 you will do 500′s until your 500 time goes above 2:00
Goal=4+
“Don’t wait. The time will never be just right.” Napoleon Hill Demystifying Bacon by Robb Wolf
RECIPE OF THE DAY: Paleo Coconut Haystacks
VIDEO
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February 6, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , conditioning , crossfit personal trainer , CrossFit San Ramon , metcon , Olympic Lifting , personal trainer , wallball | 1 Comment »
Monday 2-4-13
Back Squat
65%×3 75%×4 85%/3×4
+
12 min AMRAP
“Really great people make you feel that you, too, can become great.”
More Than Half of All ACL Reconstructions Could Be Avoided, Five-Year Follow-Up Study Shows
RECIPE OF THE DAY: Taco Bowl with Kale Chips
WHY WE DO WHAT WE DO – Tony RobbinsVIDEO
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February 3, 2013 | Categories: Uncategorized | Tags: Arts , barbell , burpee , conditioning , CrossFit Gym , CrossFit San Ramon , CrossFit WOD , Kale Chips , Mark Twain , metcon , squat , strength and conditioning , Tony Robbins , World Literature , World of Darkness | 1 Comment »
Tuesday 1-15-13
Part A
3×3 Snatch First Pull (110% of max snatch)
3x 3 Hang Clean Pull (110% max clean)
Part B
2 minutes Burpees
*Rest 2 minutes.
4 minute AMRAP of:
20 Front Rack Walking Lunges 95/65#
10 T2B
*Rest 2 minutes
2 minutes Burpees
Endurance
I forgot to post the endurance! Here it is!
30/30 4 x 6 minutes
Bring a watch if you have it otherwise you may have to estimate times.
4 rounds
30 seconds hard 30 seconds easy for six minutes
3 minute easy recovery
The hard 30 is at 85 to 90% of perceived max exertion
The easy is at 40 to 60%
“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
―
Randy Pausch ,
The Last Lecture
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January 14, 2013 | Categories: Uncategorized | Tags: barbell , Beginners , burpee , burpees , conditioning , crossfit open , crossfit personal trainer , CrossFit San Ramon , Danville , Home , kettlebell , metcon , People , personal training , Power clean , Randy Pausch , San Ramon , snatch , WOD | Leave A Comment »
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January 10, 2013 | Categories: Uncategorized | Tags: barbell , chuck norris , conditioning , CrossFit , CrossFit San Ramon , deadlift , run , running , San Ramon , Smolov squat routine , squat , strength and conditioning , WOD | Leave A Comment »
Holiday Schedule
New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
Sunday 12/30/2012
Part A
Front Squat
3 x 5
Part B
for time:
7 rounds
15 Burpees
100 ft Bear Crawl
20 Kettlebell Swings 53/35
“Confidence is contagious. So is lack of confidence.” ― Vince Lombardi Jr.
Bring the Confidence! Bring your A game!
Primal Cassoulet
Sugar… New Research –
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December 29, 2012 | Categories: Uncategorized | Tags: barbell , bear crawl , conditioning , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , crossfitsanramon , hero wod , kettlebell , metcon , personal training , strength , strength and conditioning , vince lombardi , WOD | Leave A Comment »
Sunday 12/2/2012
Olympic Total
&
3 rounds for time:
3 Squat Cleans @80% 1 rm
20 jumping lunges
100 m run
“You can discover more about a person in an hour of play than in a year of conversation.” Plato
Spinach Stuffed Pork Chops
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December 1, 2012 | Categories: Uncategorized | Tags: barbell , Clean and Jerk , conditioning , CrossFit San Ramon , CrossFit WOD , metcon , plato , snatch , strength and conditioning | Leave A Comment »
Thursday 11/15/12
Back Squat
5 @ 75%, 5 @ 80%, Max at 85%
for time:
7 Rounds
10 Wallball shots, 20 /14
Don’t sabotage your sleep!
6 tips for avoiding Holiday Weight Gain
Bacon and Egg Breakfast Chili
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November 14, 2012 | Categories: Uncategorized | Tags: barbell , conditioning , crossfit personal trainer , CrossFit San Ramon , metcon , pullup , san ramon crossfit , squats , strength and conditioning , wallball | Leave A Comment »
Wednesday 10/31/2012
Halloween Surprise!
keeping with halloween tradition…
you never know what you will get until the door opens..
Wear your costume!
“I think if human beings had genuine courage, they’d wear their costumes every day of the year, not just on Halloween. Wouldn’t life be more interesting that way? And now that I think about it, why the heck don’t they? Who made the rule that everybody has to dress like sheep 364 days of the year? Think of all the people you’d meet if they were in costume every day. People would be so much easier to talk to – like talking to dogs. ”Douglas Coupland , The Gum Thief
pumpkin soup
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October 30, 2012 | Categories: Uncategorized | Tags: conditioning , Costume , CrossFit San Ramon , crossfitsanramon , Douglas Coupland , Gum Thief , Halloween , Halloween costume , Holiday , metcon , Olympic Lifting , Parties , Recreation , WOD | Leave A Comment »
Lili Kettlebell swing on Eva”.
Tuesday 10/16/2012
Shoulder Press
5@ 60%/5@ 68%/Max reps @ 77%
10 Handstand push ups
20 burpee box jumps 24/20
30 toes 2 bar
40 jumping lunge
50 wall ball
60 double unders
“So many of our dreams at first seem impossible , then they seem improbable, and then, when we summon the will, they soon become inevitable. ”
“I love those who yearn for the impossible.”
Johann Wolfgang von Goethe -
“The word impossible is not in my dictionary.”
Napoleon Bonaparte -
Greek Meatloaf
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October 15, 2012 | Categories: Uncategorized | Tags: Alexander I of Russia , barbell , chipper wod , conditioning , CrossFit , crossfit alamo , CrossFit Danville , crossfit dublin , CrossFit San Ramon , History , Johann Wolfgang , Johann Wolfgang von Goethe , Napoleon , Napoleon Bonaparte , Nineteenth Century , Wars and Conflicts | Leave A Comment »
The San Ramon Sharks getting their strength and conditioning at CFSR
Friday 10/12/2012
Overhead Squat 3 X 5
Snatch 3 x 3
+
12 minutes for max push ups
20 jump squats 45/33
run 100 m
max push ups
Coaches corner: You will repeat the above sequence every time you break position or fail on a push up.
Your score is the total # of push ups
Fall foods priming the body to burn fat
Urban obstacle course let me know if you are interested
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October 11, 2012 | Categories: Uncategorized | Tags: barbell , box jump , burpee , conditioning , CrossFit , CrossFit Gym , CrossFit San Ramon , double unders , overhead squat , rowing , San Ramon , strength and conditioning , Thruster | 2 Comments »
New 10:30 staple, Nik, powers through some deadlifts
Friday 7/15/11
Should parents loose custody of their extremely obese kids?
Low sodium may not be better for your heart
Squat like a champion
This is pretty cool
VIDEO
July 14, 2011 | Categories: Uncategorized | Tags: conditioning , CrossFit , CrossFit San Ramon , double unders , pullup , rowing , run , runn , squat | 3 Comments »
Pictures through rings are artistic!
Thursday 6/30/11
2 of my favorite subjects, weightlifting and biomechanics. A technical description of the pull in weightlifting
Bring you up
Got an hour to kill? Dont watch it while sitting
VIDEO
Power & control
June 29, 2011 | Categories: Uncategorized | Tags: box jump , conditioning , CrossFit , CrossFit San Ramon , metcon , Olympic Lifting , pushup , wallball | 1 Comment »
Wednesday 6/29/11
Back squat
5-5-5-5-5
+
In 9 min:
100 Situps
max rounds
20 Double unders
5 Back Squats (225/155)
Best damn pushups article period
If only…..
Squat deep and heavy…that is all….
VIDEO
VIDEO
VIDEO
June 28, 2011 | Categories: Articles , Dusty , Lifts , New Members , Nutrition Articles , Olympic Lifting , WOD's | Tags: Back Squat , barbell , conditioning , CrossFit , CrossFit San Ramon , double unders , power lifting , situps , strength | Leave A Comment »
Future crossfit games winner. We like to start them early
Monday 5/16/11
Coaches corner: Each round is meant to be a sprint
“master switch” gene for obesity
Can jumping rope get you ripped?
Chicks dig scars
Watch our Reebok
VIDEO
May 15, 2011 | Categories: Articles , Dusty , Events , Nutrition Articles , Olympic Lifting , WOD's | Tags: burpees , conditioning , CrossFit , CrossFit San Ramon , crossfitsanramon , double unders , jump rope , metcon , running | Leave A Comment »
Happy 1 yr. anniversary too by far our most consistant member, Brian B. His performace and flexibility have come a looooong way through the hard works hes put in every day over the past year
Tuesday 5/10/11
Coaches corner: Complete all 100 of one exercise before going to the next. If you feel frisky strap on the 20# vest
Paleo diet much better for diabetics then conventions ‘diabetes diet’
Do you live in a food desert?
The vegetarian myth
The body weight master
VIDEO
May 9, 2011 | Categories: Articles , Dusty , Girls , Nutrition Articles , Olympic Lifting , WOD Video's , WOD's | Tags: bodyweight movements , conditioning , CrossFit , crossfit girls , CrossFit San Ramon , crossfitsanramon , exercise , girl wod , pullup | 1 Comment »
I finally figured out a way to get Damon on the site without showing his face.
Friday 4/1/11
The 3 colors you should be eating more of
Fresh food diet cuts exposure to BPA
Thats is a heavy thruster.
VIDEO
Remember we will be running heats of WOD #2 on Saturday at 10am and Sunday at 1pm. Please let me know which one you will be attending
March 31, 2011 | Categories: Articles , Dusty , Events , Gym Updates , New Members , Nutrition Articles , Uncategorized , WOD's | Tags: burpees , conditioning , CrossFit , CrossFit San Ramon , crossfit sanramon , CrossFit WOD , fitness , metcon , personal trainer , strength | Leave A Comment »
When their powers combine the summon crossfits greatest champion.. captian crossfit!!! Anoyone get it?
3/10/11 Weighted pushup
Southeast named diabetes belt
Are carbs more addictive then cocaine ? Good read
Want to be a better crossfitter? Awesome post. Train legit
VIDEO
Lots of CF open info on there youtube page . Check them out if you were wondering whats up
Stay away from this kid if you see him in a dark alley
VIDEO
In case you didnt get the picture refrence
March 9, 2011 | Categories: Articles , Dusty , Events , Nutrition Articles , Olympic Lifting , WOD's | Tags: conditioning , CrossFit , CrossFit Games , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , strength , strength and conditioning | Leave A Comment »
RECIPE OF THE DAY: Bearnaise Sauce
Saturday is Masters Madness show up and cheer on these 2
