“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: Arts , barbell , box jump , Cooking , CrossFit , CrossFit Games , CrossFit Gym , crossfit open , crossfit personal trainer , CrossFit San Ramon , deadlift , fight gone bad , Home , James Joyce , metcon , personal trainer , push press , squat , strength and conditioning , WOD | 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 »
Thanks to all who came out to compete and to cheer on our team!
Team CrossFit San Ramon did a great job made us proud!
Make up a max lift you missed this week or
work on Snatch
then
by request…
4 rounds
10 pull up
20 wall ball
30 sit ups
“Carpe diem! Rejoice while you are alive; enjoy the day; live life to the fullest; make the most of what you have. It is later than you think.” Horace
Glutathione Synthesis And Diet
VIDEO
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May 11, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , Cooking , CrossFit Games , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , Fruit and Vegetable , Home , Horace , Olympic Lifting , pullup , squat , WOD , World of Darkness | 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 »
Upcoming events:
PALEO LEAN OUT!!!! Wednesday 5/15 – Wednesday 6/12
Meet each Wednesday at 7:30 pm. Click the nutrition tab for more details.
Be healthy and look better naked for summer!
Register at CrossFit San Ramon by May 8.
http://mastersmadnesscomp.com/
Come and cheer on your fellow CrossFitters! Sat May 11, 9am-4pm in Martinez
Good luck!!!!! Krisztina, Carolina, Wade & Dan
We can enter another team if any more 40+ want to go!!
Thursday
Back Squat
Establish a 5 rep max
*if you tested on Tuesday, attempt to Re-establish your PR
Split Jerk
5×2 @ 75% (+20lbs)
+
For total Double Unders:
4 Rounds 3min
5 HSPU
10 Ring Dips
15 Push Ups
ME Double Unders
–
“He was going to live forever, or die in the attempt.”
–
VIDEO
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May 1, 2013 | Categories: Uncategorized | Tags: back squats , Clean and Jerk , Cooking , CrossFit , CrossFit Games , CrossFit San Ramon , double unders , Handstand push ups , Home , Joseph Heller , paleo solution , pullup , pushup , Robb Wolf , San Ramon , Split Croatia , squat | 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 »
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 »
Monday 4-29-13
Monday
Front Squat
3×3 @ 75% (+35lbs)
+
For Time:
20 Man Makers (55/35)
400m OH DB Walk
10 Man Makers
200m OH DB Walk (55/35)
–
VIDEO
“It is my belief, you cannot deal with the most serious things in the world unless you understand the most amusing”
Winston Churchill
Exercise Shields Children from Stress, Research Indicates
;
RECIPE OF THE DAY: Oven Roasted Escarole
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April 28, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , Cooking , CrossFit , CrossFit Games , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , Front Squats , health , man maker , manmaker , pullup , pushup , Split Croatia , squat , strength and conditioning , Winston Churchill | Leave A Comment »
Carolina with 2 x CrossFit Games Champion Rich Froning
Sunday 4-28-13
3 x 5 of following:
Weighted pull ups
Weighted dips
Handstand push up
On HSPU use most difficult progression you can do well
Box, kipping, strict, deficit, parallettes, rings
-then-
For Total Distance:
“Tabata”
8 x 20 sec/10 sec rest
Walking Lunge
2 min rest
8 x 20 sec/10 sec rest
Bear Crawl
“May you live every day of your life.” Jonathan Swift
Twice baked cauli-tots
http://www.youtube.com/watch?v=czKPH-mPMOE
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April 27, 2013 | Categories: Uncategorized | Tags: burpee , Business , CrossFit , CrossFit Games , crossfit open , CrossFit San Ramon , double unders , Jonathan Swift , personal trainer , pullup , pushup , Split Croatia , squat , strength and conditioning | 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 »
Friday 4-26-13
Push Press
3×5 @ 60% (+10)
+
Against a 14min Clock
Run 1,000m
Max Effort Burpees
Run 1,000m
*Score is how many Burpees you got minus how many seconds you are under/over the 14min cap.
I.E if I got 100 Burpees and make it back from my 1,000m at 13:59
My score is 99.
“The most important things in life aren’t things.” Anthony J. D’Angelo
The Sulfur & Transdermal Magnesium Link
RECIPE OF THE DAY: Paleo Cherry Ripes
VIDEO
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April 25, 2013 | Categories: Uncategorized | Tags: Abraham Lincoln , barbell , burpee , burpees , Cooking , CrossFit Games , crossfit personal trainer , CrossFit San Ramon , double unders , Harvard School of Public Health , Johann Wolfgang von Goethe , Old age , paleo , paleo diet , pullup , running , Shopping , squat , strength and conditioning , WOD | 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 »
Wednesday
Front Squat
5×1 @85% (+20)
EMOM 8min
2 Power Cleans @ 75% (+20)
+
21-15-9
Thruster (95/65)
3-2-1
Rope Climb
“One day your life will flash before your eyes. Make sure its worth watching.”
The Twelve Rules of Safe and Effective Weight Loss
RECIPE OF THE DAY: Homemade Sriracha Sauce
VIDEO
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April 23, 2013 | Categories: Uncategorized | Tags: CrossFit Games , CrossFit San Ramon , health , metcon , personal trainer , Power Cleans , Programs , pullup , pushup , rope climbs , Shopping , squat , strength and conditioning , strength training , Support Groups , Thrusters , Weight Loss , WOD | Leave A Comment »
Tuesday
Push Press
5×3 @ 70% (+10)
Back Squat
5×5 @ 75% of 3rm (+20)
+
Against a 7min clock
100 Kettle Bell Swings (70/53)
*Any time the kettlebell is dropped 7 Burpee penalty
“Eighty percent of success is showing up.”
―
Woody Allen VIDEO
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April 22, 2013 | Categories: Uncategorized | Tags: Barbecue , burpee , CrossFit , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , crossfitsanramon , kettlebell , metcon , pullup , pushup , squat , strength and conditioning , Woody Allen | Leave A Comment »
In case you were only eating it…you do eat coconut oil, right?
Monday 4-22-13
Front Sqaut
3×3 @ 75% (+20)
*3 Second Pause at bottom
+
AMRAP 15min
10 Wall Balls
10 Ring Push Ups
10 Jumping Lunges
10 Double Unders
“The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.” Tom Bodett
50 Shades of Gluten (Intolerance)
RECIPE OF THE DAY: Roasted Parsnip Hummus
WHAT DO YOU THINK?VIDEO
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April 21, 2013 | Categories: Uncategorized | Tags: Cooking , CrossFit , CrossFit Games , CrossFit San Ramon , crossfitsanramon , double unders , fitness , Front Squats , Fruit and Vegetable , Home , Intolerance , jumping lunges , personal trainer , pushup , ring pushup , squat , Tom Bodett , wallball | 1 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 »
051204
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*Skill Of the Week*
Posture and Breathing
During this skill of the week we will take time during each class to learn correct posture (i.e Foot Placements, hand grips ect..) and proper breathing during lifts.
Monday
Front Squat
3×3 @ 75% (+10lbs)
So if your Front Squat 1rm is 100. You Squat 85lbs(75+10)
+
“Nasty Girls”
3 Rounds For time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
A few of you may remember Max from back in 2008-2009 here he is front squatting 572lbs!
VIDEO
“The excursion is the same when you go looking for your sorrow as when you go looking for your joy.” Eudora Welty quotes
Don’t Eat This Fish. There Might Be Viruses Inside
RECIPE OF THE DAY: Lemon Baked Salmon
VIDEO
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April 14, 2013 | Categories: Uncategorized | Tags: Barbecue , Clean , Clean and Jerk , CrossFit Games , crossfit open , CrossFit San Ramon , Eudora Welty , Home , metcon , Muscle ups , nasty girls , pullup , pushup , Salmon , squat , strength and conditioning , WOD | 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 »
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
“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.”
Carolina with 2 x CrossFit Games Champion Rich Froning
