Fight gone bad
SCHEDULE CHANGE
Memorial Day Murph…. Be Ready!!!
MONDAY WE WILL BE OPEN FOR THE
9:30AM AND 10:30AM CLASSES ONLY + open gym until 1pm
Saturday 5-25-13
3 rounds
Run 800 m
12 GHD sit up
15 Toes 2 Bar
18 Ring Rows
rx ring row = feet on box body parallel to floor at bottom
“Behavior is a mirror in which every one displays his own image”
Johann Wolfgang von Goethe
The Diet-Heart Myth: Statins Don’t Save Lives in People Without Heart Disease
RECIPE OF THE DAY: Pistachio Crusted Chicken with Black Currant Dipping Sauce
VIDEO
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May 24, 2013 | Categories: Uncategorized | Tags: Blackcurrant , Conditions and Diseases , Cooking , CrossFit , CrossFit Games , CrossFit Gym , health , Heart disease , Home , pushup , squat , strength and conditioning | Leave A Comment »
Karli
Wednesday 5-22-13
15min 3 Position Snatch Work (Floor/Below Knee/Hip)
Work to max weight for complex
+
15 AMRAP
3 Rope Climbs
6 Thrusters (115/75)
–
“I am a man of fixed and unbending principles, the first of which is to be flexible at all times.” Everett Dirksen
The Secret Behind Cold Pressed Coconut Oil
RECIPE OF THE DAY: Baked Beets for Cleansing
VIDEO
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May 21, 2013 | Categories: Uncategorized | Tags: Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , Diet of Japan , Everett Dirksen , Home , rope climbing , Shopping , snatch , squat , strength and conditioning , Thruster | Leave A Comment »
“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 »
The week of benchmarks continue with Diane here are the scores from last time
–
Friday 5-17-13
“Diane”
21-15-9
Deadlifts 225/155
Handstand Push ups
–
“Obstacles are things a person sees when he takes his eyes off his goal.” E. Joseph Cossman quotes Are Doctors Diagnosing Too Many Kids with ADHD? French Nicoise Salad
VIDEO
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May 16, 2013 | Categories: Uncategorized | Tags: Attention deficit hyperactivity disorder , Cooking , CrossFit , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , Deadlifts , Fish and Seafood , hand stand pushup , health , Home , metcon , personal training , Salad , San Ramon , snatch , squat , strength and conditioning , World of Darkness | Leave A Comment »
The last Helen 2-27-13
–
Thursday 5-16-13
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
+
“Helen”
3 Rounds
Run 400m
21 KB Swings 53/35
12 Pull ups
–
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, and famous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won’t feel insecure around you. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” Maryanne Williamson
5,000 Steps a Day to Avoid Paying Higher Health Insurance Costs? When Money Talks, People Walk May 8, 2013 — It was a controversial move when a health insurer began requiring people who were obese to literally pay the price of not doing anything about their weight — but it worked, a new study finds. Universal Tomato Sauce
VIDEO
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May 15, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , Cooking , CrossFit Games , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , health , Health insurance , Helen , Home , Insurance , kettlebell , metcon , run , running , squat , strength and conditioning , WOD , World of Darkness | Leave A Comment »
The board from the last Power Elizabeth
–
Wednesday 5-15-13
Power Elizabeth
21-15-9
Power Clean (135/95)
Ring Dip
+
5×3 Back Sqaut @70%
–
“The true delight is in the finding out rather than in the knowing.” Isaac Asimov
Fighting Stealth Science One Objective Study at a Time
Paleo Sesame Hamburger Buns
VIDEO
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May 14, 2013 | Categories: Uncategorized | Tags: Arts , barbell , Clean , Clean and Jerk , Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , Home , Isaac Asimov , metcon , squat , World of Darkness | Leave A Comment »
You can access your profile here and take advantage of the training log function. Do it today!
Tuesday 5-14-13
“Fight Gone Bad”
Three rounds of 1 minute of each of the following for total reps
1 minute rest
“A man’s errors are his portals of discovery.” James Joyce quotes
How Would You Like Your Assistant — Human or Robotic?
RECIPE OF THE DAY: Crispy Sweet Potato Fries
VIDEO
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May 13, 2013 | Categories: Uncategorized | Tags: CrossFit San Ramon , CrossFit , WOD , fight gone bad , deadlift , CrossFit Games , push press , CrossFit Gym , strength and conditioning , metcon , squat , box jump , personal trainer , barbell , crossfit personal trainer , crossfit open , Home , Cooking , Arts , James Joyce | Leave A Comment »
Team CFSR in the floater WOD
I hope everyone had a great Mothers Day!
It is time to hit some classic CrossFit benchmark workouts be ready to throw down this week!!!
Monday 5-13-13
“Jackie”
1k Row
50 Thrusters 45#/33
30 Pull Ups
+
Back Squat 5×2 @ 60%
“We have learned the answers, all the answers:/ It is the question that we do not know.” Archibald MacLeish
“Crying Can Help Relieve Stress, But for Optimal Health You Need Better Stress-Relieving Tools”
RECIPE OF THE DAY: Chicken Mexican Soup
VIDEO
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May 12, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , Cooking , CrossFit , CrossFit Games , CrossFit Gym , CrossFit Jackie , CrossFit San Ramon , CrossFit WOD , health , Home , metcon , pullup , Soups and Stews , squat | 2 Comments »
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 »
Denise
Thursday 5-9-13
Power Clean
Establish 1 Rep Max
+
Weighted Pull Up
Establish 1 Rep Max
+
For time:
Run 800m
25 Hang Clean (full) (95/65)
400m Farmers Walk (25/15)
25 Defecit Push Ups (25/15)
“Efficiency is doing things right; effectiveness is doing the right things.”
Peter Drucker
Does Cracking Your Knuckles Cause Arthritis?
RECIPE OF THE DAY: Baked Pear
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May 8, 2013 | Categories: Uncategorized | Tags: Clean , Clean and Jerk , Conditions and Diseases , Cooking , CrossFit , CrossFit Games , CrossFit Gym , CrossFit San Ramon , farmers walk , health , Home , Peter Drucker , pullup , squat , strength and conditioning | Leave A Comment »
Dan and Tim before Tough Mudder —
We are looking for a group for Northstar at Tahoe Tough Mudders coming up in July and September!
Monday 5-6-13
Congratulations for everyone for making it through the last 4 week strength cycle! I know those pause Front Squats were a struggle more then a handful of people and those 5×5 Heavy Back Squats were no walk in the park either.
But it is finally testing week, I want everyone to come in focus and motivated for a week of PRs, Good Luck!!
All PRs must be written up on the PR board before you record your score for the Daily WOD.
-Nik
Monday
Front Squat
Establish 1 Rep Max
+
12min AMRAP
20 Sit-ups
20 Burpees
20 Walking Lunges
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May 5, 2013 | Categories: Uncategorized | Tags: ab training , burpee , Christopher Morley , Clean and Jerk , CrossFit , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , England , Front Squat , Front Squats , pushup , sit ups , Split Croatia , squat , strength and conditioning , Tim , United States , walking lunge | Leave A Comment »
Friday 5-3-2013
“cherrypickers delight”
Run 5k
or
Row 5k
or
400 m walking lunge with dumbbells 35/20 (farmer carry)
choose wisely
“Promise me you’ll always remember: You’re braver than you believe, and stronger than you seem, and smarter than you think.” A.A. Milne
Fish and Green Chili Bake
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May 3, 2013 | Categories: Uncategorized | Tags: c2 rower , chili , Clean and Jerk , Cooking , CrossFit , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , crossfitsanramon , fitness , Home , personal training , pullup , rowing , run , running , San Ramon , Shopping , squat , strength and conditioning | Leave A Comment »
Tuesday 4-30-13
Back Squat
Establish a 5 rep max
Push Press
5×3 @70% (+20lbs)
+
Against a 7 min clock
3 Rounds
15 Power Cleans (135/95)
15 T2B
15 Sit Ups
“The person who knows how to laugh at himself will never cease to be amused.”
Sausage and Butternut Squash Frittata
Don’t forget to do weird stuff sometimes
VIDEO
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April 29, 2013 | Categories: Uncategorized | Tags: barbell , Clean and Jerk , Cooking , CrossFit , CrossFit Games , CrossFit Gym , CrossFit San Ramon , Home , metcon , Olympic Lifting , personal trainer , pullup , pushup , Split Croatia , squat , strength and conditioning , WOD | Leave A Comment »
Saturday 4-27-13
A Double Dose of Girls
“Man may have discovered fire, but women discovered how to play with it.” Candace Bushnell , Sex and the City
“Annie”
&
“Jackie”
for time:
1000 m Row
50 Thrusters 45/33
30 Pull Ups
Get Your Tickets to CrossFit Regionals
NORCAL REGIONALS
May 24 – 26 from 8 am to 7 pm Sonoma County Fairgrounds 1350 Bennett Valley Rd, Santa Rosa, CA 95404
OMG I think I’m in love with Paleo Girl!
Why have I not seen these before?
VIDEO
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April 26, 2013 | Categories: Events , Girls , Jackie , Uncategorized | Tags: Annie , Bacon , Candace Bushnell , City , Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , Scallops , Sex and the City , Split Croatia , squat , strength and conditioning , United States | Leave A Comment »
Back Squat
5×3 @ 80% of 3rm (+20)
Split Jerk
5×2 @ 75% (+10)
+
For total Grasshoppers
4 Rounds:
2min Clock:
3 Deadlifts 155/110
3 Hang Cleans 155/110
3 Front Squats 155/110
ME Grasshoppers
Rest 1min
“Life is an opportunity, benefit from it.
Life is beauty, admire it.
Life is a dream, realize it.
Life is a challenge, meet it.
Life is a duty, complete it.
Life is a game, play it.
Life is a promise, fulfill it.
Life is sorrow, overcome it.
Life is a song, sing it.
Life is a struggle, accept it.
Life is a tragedy, confront it.
Life is an adventure, dare it.
Life is luck, make it.
Life is too precious, do not destroy it.
Life is life, fight for it.”
―
Mother Teresa
I ate these this morning they are easy to make and good!
Best eaten shortly after a workout as the bananas push up the glycemic load.
VIDEO
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April 24, 2013 | Categories: Uncategorized | Tags: Barbecue , Cassandra Clare , Clean and Jerk , CrossFit , CrossFit Gym , CrossFit San Ramon , metcon , Olympic Lifting , pullup , pushup , Split Croatia , squat , strength and conditioning , strength training | Leave A Comment »
The open 13.5 a show of support.
Tuesday 4/14/2012
Push Press
5×3 @70% (+5lbs)
Back Squat
5×5 @75% (of 3rm)(+10lbs)
+
AMRAP 10min
1-1,2-2,3-3,4-4…
Thruster (75/45)
Kettlebell Swing
“Don’t be afraid of the space between your dreams and reality. If you can dream it, you can make it so.”
5 Amazing Benefits of Drinking Lemon Water
RECIPE OF THE DAY: Coco-Mac Carrot Muffins
VIDEO
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April 15, 2013 | Categories: Uncategorized | Tags: barbell , Clean and Jerk , Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , Home , kettlebell , metcon , Muffin , Psychology , pullup , Social Sciences , squat , strength and conditioning , Thruster | Leave A Comment »
Jeff
Saturday 4-13-13
“Nicole”
20 minutes for as many pull ups as possible
400 m run
Max pull ups
Every time you let go of the bar run 400 m
“Simply put, you believe that things or people make you unhappy, but this is not accurate. You make yourself unhappy.” Wayne Dyer
Intermittent Fasting: Does it work ?
RECIPE OF THE DAY: Asparagus with Salmon and Garlic Dill Sauce
VIDEO
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April 12, 2013 | Categories: Uncategorized | Tags: Condiments , Cooking , CrossFit Games , CrossFit Gym , crossfit open , CrossFit San Ramon , Garlic , Home , metcon , pullup , running , Salmon , squat , Wayne Dyer | Leave A Comment »
You have to move fast to dribble the 115 lb. stone
OPEN Workout 13.5 and Party Coming Sunday 10:30 am Be There!!!!
Thank you Sun Tropics Coconut Juice for sponsoring our event!!
Saturday 4/6/2013
4 x 5 Pendlay Rows
alternate with
4 x 5 Weighted Push Up
—–
12 Minute AMRAP
6 Burpee Box Overs
50 ft Overhead Walking Lunge 45/25
100 ft Bear Crawl
“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.”
Eating Fish Associated With Lower Risk of Dying Among Older Adults: Risk of Dying from Heart Disease Significantly Lowered Apr. 1, 2013 — Older adults who have higher blood levels of omega-3 fatty acids — found in fatty fish and seafood — may be able to lower their overall mortality risk by as much as 27% and their mortality risk from heart disease by about 35%, according to a new study from Harvard School of Public Health (HSPH) and the University of Washington. Researchers found that older adults who had the highest blood levels of the fatty acids found in fish lived, on average, 2.2 years longer than those with lower levels.
RECIPE OF THE DAY: Primal Mac & Cheese
VIDEO
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April 5, 2013 | Categories: Uncategorized | Tags: CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , Harvard School of Public Health , health , Heart disease , HSPH , John Burroughs , metcon , Old age , Omega-3 fatty acid , San Ramon , strength and conditioning , Thruster , University of Washington | Leave A Comment »
Happy Birthday Carolina!! If you are out partying remember to get a lift from your friends!
Friday 3-22-13
Happy Birthday Mom (Nik)
“Carolina 2013”
10 min AMRAP
26 KB Swings
23 Power Cleans (115/75)
20 Bar Facing Burpees
18 Pull Ups
12 Thrusters (115/75)
“I do the very best I know how, the very best I can, and I mean to keep on doing so until the end” Abraham Lincoln
Why A Childs Health is Often Damaged at Conception
RECIPE OF THE DAY: Saffron Chicken Gizzards
The Extrodinary Science of Addictive Junk Food. Watch the Video
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March 21, 2013 | Categories: Uncategorized | Tags: Abraham Lincoln , Barbecue , barbell , burpee , Clean , Clean and Jerk , Cooking , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , double unders , fitness , gym , History , Home , kettlebell , Presidents , strength and conditioning , Thruster , United States , wallball | 1 Comment »
Keegan during open 13.2
Wednesday 3-20-13
EMOM for 7 Min
Max Effort Chin over Bar Hold
OR
5 Muscle ups
+
5 Rounds:
1 min Clean and Jerk (135/95)
1 min Rest
1 min Double Unders
1 min Rest
“It’s being here now that’s important. There’s no past and there’s no future. Time is a very misleading thing. All there is ever, is the now. We can gain experience from the past, but we can’t relive it; and we can hope for the future, but we don’t know if there is one.”
―
George Harrison Why You Should Take the Easy Way Out
creamy chicken verde bake
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March 19, 2013 | Categories: Uncategorized | Tags: barbell , burpee , Clean and Jerk , Cooking , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , double unders , Food , George Harrison , Home , jerk , metcon , Muscle ups , pushup , strength and conditioning , strength training | Leave A Comment »
Matt
Open Workout 13.2 Tomorrow!! Sunday from 10:30 am – until we are done.
Followed by BBQ/potluck and St. Patrick’s Day Bash!!!
Saturday 3/16/2013
“Nancy “
Five rounds for time of:
Open Competitors – Rest for tomorrow!!!
“Justice and power must be brought together, so that whatever is just may be powerful, and whatever is powerful may be just.” Blaise Pascal
Strength training and anti aging
Food for Energy: How to Eat to Stay Awake and Alert
RECIPE OF THE DAY: Vegi packed Meatloaf VIDEO
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March 15, 2013 | Categories: Uncategorized | Tags: Blaise Pascal , burpee , Cooking , CrossFit Games , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , Home , Meat , overhead squat , Programming , pullup , run , running , squat | Leave A Comment »
Tuesday 3-5-2013
Spend 15 min working on HSPU and deficit HSPU and Handstand walks
– Then –
2 rounds
30 Wall Ball
20 Hang Power Clean (135/95)
30 Abmat situps
Endurance
30 seconds Hard
30 seconds Easy
7 minutes 30/30 – follow with 3 minutes easy
repeat the 7 min/3 min cycle 3 times
“I know that you believe you understand what you think I said, but I’m not sure you realize that what you heard is not what I meant.” Robert McCloskey 13 Ways to Spend Less Time Online and Reclaim Your Real Life
RECIPE OF THE DAY: Bacon Cookies?! VIDEO
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March 4, 2013 | Categories: Uncategorized | Tags: Abmat , Bacon , Clean , Clean and Jerk , Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , Handstand push ups , Home , J.K. Rowling , metcon , Olympic Lifting , Power clean , pushup , Robert McCloskey , squat , strength and conditioning , Vimeo , wallball | Leave A Comment »
3/3/2013
“Nate”
NATE
Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
“We seem to gain wisdom more readily through our failures than through our successes. We always think of failure as the antithesis of success, but it isn’t. Success often lies just the other side of failure.” Leo F. Buscaglia Eating Real Food? Why this still may not result in you losing weight.
RECIPE OF THE DAY: Roasted Cabbage
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March 1, 2013 | Categories: Uncategorized | Tags: burpee , Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , Fruit and Vegetable , health , Home , San Ramon , Shopping , squat , strength and conditioning , Weight Loss , 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 »
RECIPE OF THE DAY: Bearnaise Sauce
RECIPE OF THE DAY: French Nicoise Salad
RECIPE OF THE DAY: Universal Tomato Sauce
RECIPE OF THE DAY: Paleo Sesame Hamburger Buns
Saturday is Masters Madness show up and cheer on these 2
“Read, every day, something no one else is reading. Think, everyday, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity.”
David
