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Posts tagged “crossfitsanramon

CFSR WOD 7.22.2014

7.16.14 018TUESDAY

Strength – Back Squat 4 x 10 @ 70%

4×4 BWB

4 – 4 Min AMRAP

15 Box Jumps 24/20

10 Wall Balls 20/14

5 Burpees

3 Minute Rest

Bonus Abs – 50  2 Second Supermans

FRENCH BURPEES, ANYONE? Nice work, Andy!

 Nicefrench burpees

Motivational_fitness_quotes_5

http://nomnompaleo.com/post/65246577688/orange-sriracha-chicken

Orange Sriracha Chicken by Michelle Tam http://nomnompaleo.com

 

 

 


CFSR WOD 7.16.2014

POSE Running Clinic Sunday 10:30am-11:30am

CFSR POTLUCK  Sunday Noon – 2

Paleo Challenge – Monday 6:30pm

paleochallengeend 003

It’s a bird, it’s a plane, it’s Joseph with a plate on his back…

WEDNESDAY

Strength – Cleans (full)

5@ 40%

5@50%

3@60%

5@75%

3@85%

Max Reps @ 95%

Conditioning – 6 Rounds for Time

4 Shoulder to Overhead 155/95

12 Deadlifts 155/95

* 6 Burpees at the top of every minute*

Bonus Abs – 50 Jack Knife Sit Ups for Time

http://nomnompaleo.com/post/1635477198/quick-nuked-green-beans-recipe


CFSR WOD 7.3.2014

5.13.2014 004

CrossFit Kids enjoying a game of Dodgeball

THURSDAY

Strength – 10 Min EMOM at 65%  of 1RM

Hang Power Clean & Jerk

Hang Clean & Jerk

Clean & Jerk

Conditioning – 7 Min AMRAP

8 Hang Cleans 145/95

8 Box Jumps 30/24

Bonus Abs – Tabata V Ups

http://vahuntergatherers.com/?s=memphis+dry+rub+ribs

apricot spicy ribs


CFSR WOD 7.1.2014

6.30.14 007TUESDAY

Strength – 10 min EMOM @ 70% of 1RM

1 Hang Power Snatch

1 Hang Snatch

2 – Full Snatch

Conditioning – 30 Seconds on 30 Seconds off  - 3 Rounds:

Push Ups

Jumping Lunges

Sit Ups

Jumping Squat 45/33

Ring Rows

http://www.health-bent.com/beef/paleo-beef-lo-mein

 

 


CFSR WOD 6.29.2014

6.25.2014 006Shannon W. knocking out another RX WOD

SUNDAY!

Strength – Front Squat

5@ 40%

5@50%

3@60%

3@70%

3@80%

Max Rep @ 90%

Conditioning – 12 Min AMRAP

8 Hang Power Cleans 115/75

16 – 1 Arm Kettle Bell Swing 53/35

16 Box Jumps 24/20

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat. 
-Theodore Roosevelt

 

http://www.tomcorsonknowles.com/blog/creamy-coconut-vegetable-curry-recipe-thai-style/

 

 


CFSR WOD 6.25.2014

6.24.2014 003Wednesday

Strength – Shoulder Press

5@ 40%

5@50%

3@60%

5@65%

5@75%

Max Reps @85%

Conditioning – 5 Rounds for Time

12 Push Jerk 95/65

12 Front Rack Lunge 95/65

12 Bar Facing Burpees

 

http://www.realsimple.com/food-recipes/browse-all-recipes/ginger-chicken-cucumber-spinach-salad-10000000524289/index.html

 


CFSR WOD 6.17.2014

 CFSR MEMBER APPRECIATION BBQ is this Sunday, 11:30-1:30!  Please sign up on the bulletin board by the front door :)

karli

 

robbieCongratulations CFSR Members Karli & Robbie on the arrival of your new baby boy!  What an Amazing Father’s Day gift :)  We can’t wait to meet him!

TUESDAY

 Leader Board Challenge Time

Warm Up – Rowling

Strength – Clean & Jerk Technique to Load

Conditioning – For Time

Grace

30 Clean & Jerks 135/95

“I take a vitamin every day.  It’s called a steak.” ~  Leo Benvenuti & Steve Rudnick

rosemary-apple-butter-pork-loin-2/

 


CFSR WOD 6.16.2104

6.5.2014 035MONDAY

Conditioning – 8 Is Great!

2 Rounds:

1 minute on 1 minute rest of each exercise for Max Reps.

- Shoot Throughs

- KB Swings 53/35

- Sit Ups

- Jumping Lunges

- Back Squat (from the Ground) 115/75

- Knees to Elbows

-Hand Release Push Ups

- Box Jumps 24/20

ok, ok, today is a Burpee free workout!  You’re Welcome!

asian-beef-kabobs/

 


CFSR WOD 6.7.2014

Brett & Christina

SATURDAY

Strength – Rope Climb Progression

Conditioning – “Modified Michael”

3 Rounds For Time

800 Meter Run

50 V-Ups

50 Good Mornings 45/33

Mobility WOD 358

calamari-steaks-and-dandelion-greens.html[/embed]


CFSR WOD 6.6.2014

PALEO CHALLENGE MEETING IS TONIGHT 6:30pm.

 Have you signed up?  

CFSR NIGHT OUT – TONIGHT 8:30pm McGahs in Danville!

Nice work Adornato and Michael V!

FRIDAY

Strength – Snatch Technique to Load

Conditioning – 5 Rounds for Time

*3 of the following complex:

*Burpee

*Squat Jump

*Burpee

*Squat Jump

*Wall Climb

10 Deadlifts 225/155

 

Mobility WOD 357 – baby Momma…?

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CFSR WOD 6.5.2014


PALEO CHALLENGE MEETING IS TOMORROW – 6:30pm

 Followed by CFSR Night Out–McGahs in Danville 8:30pm

Nice work, Karen

THURSDAY

Strength – Back Squat

4×9 @ 75%

Conditioning – “30/30″ (30 seconds of work, 30 seconds of rest)

5 Sets of 5 M Shuttle Runs

5 Sets of Wall Balls 20/14

5 Sets of Box Jumps 24/20

2 Min Break Between exercises

 

Mobility WOD 356 – Getting Crushed by a Stone?

shrimp-and-bacon-spinach-salad.html[/embed]

 

 

 

 

 

 

 

 


CFSR WOD 6.3.2014

GET IT, JAMES!!!

TUESDAY

Strength – 1 Rep Max Thruster

Conditioning – “Effd Up Fran”

21 Thrusters 95/65     0-4 Minutes

21 Pull Ups      4-8 Minutes

15 Thrusters      8-12 Minutes

15 Pull Ups    12-16 Minutes

9 Thrusters      16-20 Minutes

9 Pull Ups      20-24 Minutes

 

Mobility WOD 354 – Hip gnar gnar?

http://www.marksdailyapple.com/tender-prime-rib-roast-with-mushroom-and-bacon-saute/#axzz32rllra8P

Sexy Time Meatloaf …

paleo-protein-meat-loaf-aka-i-would-do.html[/embed]


CFSR WOD 5.28.2014

CFSR Making “MURPH” look good & easy!  Nice work team!

Wednesday

Strength – Back Squat

3 x 10 at 80%

Conditioning -

8 Min AMRAP

12 Box Jumps 24/20

16 Kettle Bell Swings 53/35

*Rest 5 Minutes*

2 x 2 Minutes with 1 Minute Rest

200 Meter Run

Max Sit Ups

 

Mobility WOD 348

http://www.multiplydelicious.com/thefood/2011/12/delicious-urban-parents-nye-menu/

 


CFSR WOD 5.27.2014

5.21.2014 019

Nice Work, Michelle!

Tuesday

Warm Up – Burgner Warm Up

Strength – 10 Min EMOM at 65% of 1RM

Snatch Pull (straight arm)

Snatch

Snatch Balance

Hang Snatch

Conditioning – For Total Time Rowing & Thrusters

3×500 Rowing – Rest As Needed

3×21 Thrusters  95/65 – Rest As Needed

Mobility WOD 347 – Stiffness Kills!

lemongrass-pork-chops/

 

 


CFSR WOD 5.26.2014 Memorial Day

9:30 AM CLASS ONLY!

Navy SEAL Lt. Michael P. Murphy

The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

“MURPH”

1 Hill Mile

100 Pull Ups

200 Push Ups

300 Air Squats

1 Hill Mile

Coach’s Tip:

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups 
15 squats

What is a Hero WOD?

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort!

Mobility WOD 346

smoked-baby-back-ribs-with-blackberry-bbq-sauce/


CFSR WOD 5.25.2014

5.21.2014 010

Nice Running, Shannon!

Sunday

Conditioning – “CrossFit Total”

1 Rep Max Back Squat

1 Rep Max Deadlift

1 Rep Max Shoulder Press

2x 500 Meter Row for Time – rest as needed

Mobility WOD 345

caveman-cuisine-epic-pig-and-plantains.html

 


CFSR WOD 5.24.2014

5.21.2014 008Tracy & Andrew!

Saturday

Conditioning – For Time

50 Jumping Lunges

50 Toes To Bar

50 Jumping Squats 45/33

50 Medicine Ball Sit Ups 20/14

50 Squats

50 Sit Ups

50 Walking Lunges

Mobility WOD 345

indian-beef.html

 

 

 


CFSR WOD 5.22.2014

may14 007

THURSDAY

Who’s going to Regionals Next Friday?

Strength – Front Squat 10 x 3 reps at 80%

Conditioning – 5 Rounds For Time

1 Rope Climb

15 Box Jump w/Squat Thrust

Mobility WOD 341

mexi-meatballs-with-mango-salsa-puree-i-love

Mexi-Meatballs with Mango Salsa Puree<br /><br />
I LOVE MEXICAN FOOD.  Anything spicy will do really and salsa is pretty much my favorite food next to avocado and bacon (both of which could be added to this recipe).  So here’s any easy throw-together recipe that is sure to please.<br /><br />
Prep Time: 10min<br /><br />
Cook Time: 30min<br /><br />
Meals: 3-4<br /><br />
Ingredients:<br /><br />
1lb grass-fed beef<br /><br />
.7lb chorizo sausage<br /><br />
2 tomatoes<br /><br />
2 jalapenos<br /><br />
1 sweet onion<br /><br />
1 mango<br /><br />
cilantro<br /><br />
spices (chili powder, parika, cumin, garlic salt, s&amp;p)<br /><br />
Preheat the oven to 400F and combine the beef and chorizo in a bowl.  Throw in A LOT of chili powder, paprika, and cumin as well as two minced jalapenos.  Mix this all together and roll into meatballs sized between a golf ball and a tennis ball.  Toss in the oven.<br /><br />
While that is cooking slice up your tomatoes, onion and mango and throw in a food processor.  Pull off some cilantro leaves and throw in as well (start with a little and you can always add more later).  Add a squeeze of lime with some garlic salt and process to a puree.<br /><br />
When the meatballs are done (about 30min) just add some salsa on top and chow down!  The mango salsa helps to cool off the spicy meatballs and it taste incredible.  This was my first recipe using a food processor and if you don’t have one you SHOULD get one.  Not only can you make some cool shit but you can literally throw in huge chunks of whatever and it does all the work for you.  Enjoy!” width=”500″ height=”375″ /></p>

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CFSR WOD 5.21.2014

may14 006

MEMORIAL DAY – 1  WOD   9:30AM   “MURPH”

Wednesday

Warm Up – 10 Minute Foam Roll & Lacrosse Ball Work

Speed – 4 x 400 Meter Run 2 Minute Rest

Conditioning – 12 Min AMRAP

8 Front Rack Lunges 115/75

8  Hang Power Cleans 115/75

8 Ring Dips

Bonus Abs – Tabata Obliques

 

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams

Mobility WOD 340

http://theroguecookie.com/2011/04/crock-pot-carnitas/


CFSR WOD 5.18.2014

may14 005

Sunday

Strength – Snatch

Technique to Load

Conditioning – 7 Min AMRAP

4 Power Snatch 95/65

4 Overhead Squat 95/65

4 Bar Facing Burpees

 “Health is merely the slowest way someone can die.” 

Mobility WOD 337

thai-curry-chicken

Thai Curry Chicken by Michelle Tam http://nomnompaleo.com

Sunday

 


CFSR WOD 5.17.2014

may14 004Saturday

Speed – 6 x 100M Sprint

“Nate”

20 Min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettle Bell Swings 70/53

“By cleansing your body on a regular basis and eliminating as many toxins as possible from your environment, your body can begin to heal itself, prevent disease, and become stronger and more resilient than you ever dreamed possible!”

 

Mobility WOD 336

asian-chicken-thighs

image

 


CFSR WOD 5.16.2014

5.2.2014 006

Friday

Strength – Back Squat  5×7 @75% of 1RM (use top chart)

Conditioning – 2 Rounds for Time

3 sets of each

10 Toes to bar

10 Dumb Bell Box Step ups 53/35 24/20

1 Minute Rest

“There is nothing worse than dumb bell box step ups…”

~Lori after her first  CrossFit competition

Mobility WOD 335

 

surf-and-turf-lettuce-tacos

 


CFSR WOD 5.15.2014

cincodemayo 014

cincodemayo 015

cincodemayo 016

Nice work, Clayton!

Thursday

Conditioning – For Time : Teams of 4 divide up the following

5000 Meter Row

100 Pull Ups

100 Push  Ups

100 Sit Ups

100 Squats

Each person also does the following:

200 Meter Farmer’s Carry 45/25

200 Meter Waitor’s Walk 45/25

400 Meter Run

Bonus Abs – PR your Plank – 3 Attempts!

 

“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.”  ~Spanish Proverb

 

Mobility WOD 334

pressure-cooker-grass-fed-beef-back-ribs

 


CFSR WOD 5.12.2014

50841-tumblr_lzzawpiw0c1rnzm2eo1_500Monday

Strength – Front Squat 5×7 @ 75%

Conditioning -

2 – 5 Minute AMRAPS

8 Shoulder to Overhead 155/105

12 Deadlifts 155/105

16 Lateral Jumps Over the Bar

2 Minute Break

“My own prescription for health is less paperwork and more running barefoot through the grass”  ~Leslie Grimutter

Mobility WOD 331

http://nomnompaleo.com/post/1356598429/worlds-best-braised-green-cabbage

image

 


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