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

Posts tagged “crossfitsanramon

CFSR WOD 4.24.2014

POSE Running Clinic is this Sunday!  Have you signed up yet?

4-22-2014 003

Thursday

Strength – Clean & Jerk 15 Minutes Technique to load

7 Min EMOM –  1 Full Clean, 1 Hang Clean, 2 Jerks @ 65% of Max

Conditioning – 8 Rounds  for total reps G2OH -

90 Seconds Work, 45 Seconds Rest

4 Handstand Push Ups

6 Burpees

Max Reps Ground to Overhead at 65% of Clean & Jerk Max

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Mobility WOD 313

mmmmm-moroccan-meatballs.html


CFSR WOD 4.23.2014

4.16.2014 003

Wednesday

Warm Up -

Medicine Ball Drills

 Tabata Hollow Rock

Conditioning – Helen 3 Rounds for Time

400 Meter Run

21 Kettle Bell Swings 53/35

12 Pull ups

“You only ever grow as a human being if you’re outside your comfort zone.” -Percy Cerutty

Mobility WOD 312

succulent-roast-goose

 


CFSR WOD 4.22.2014

4.16.2014 008

Tuesday

Strength – Back Squat

5@40%, 5@50%, 3@ 60%, 20@40%, 20@50%, 20@60%

Conditioning – 12 Min AMRAP

20 Dumbbell Snatch 55/35

15 Toes To Bar

10 Hand Release Push Ups

“The will to win means nothing if you haven’t the will to prepare.” – Juma Ikangaa, 1989 NYC Marathon winner

 Mobility WOD 311

http://freerange-human.com/recipes/broiled-lobster-tails-in-herb-butter/


CFSR WOD 4.19.2014

_0007906

Saturday

Strength -Deadlifts

5@40%, 5@50%, 3@60%, 5@75%, 3@85%, Max @95%

Conditioning -

6 Rounds For Time

200 Meter Run

100Ft Overhead walking lunge

1 Minute Break

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

Mobility WOD 308

mediterranean-baked-rainbow-trout/


CFSR WOD 4.18.2014

EASTER SUNDAY

1 WOD 8:00am  Eggstravaganza Circuit!

4.16.2014 001

Friday

Conditioning – 5 Rounds for Time – 40 Minute Time Cap – Time does not include rest period

“Barbara”

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 Minute Rest

 We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 307

http://www.janssushibar.com/crab-cake-benedict/

 


CFSR WOD 4.17.2014

Congratulations Karen Smith on making it to the CrossFit Masters Qualifier!

 Here’s what Karen wrote regarding her schedule, please come to CFSR and show your support:

Thursday after the announcement at 5:00 I will try one workout at about 5:15, Friday between 11:30-12, and then again at 5:00, Sat. approx. 11:15 maybe later too but hopefully not, Sun 10:30, Mon. 11:30 and maybe again if needed at 4:30. I hope this all works out, thanks for all the support it really means a great deal to me. – Karen

various xfit 2013 031

Thursday

Strength – Back Squat

5@40%, 5@50%, 3@60%, 5@75%, 3@ 85%, Max @95%

Conditioning – 3 Rounds for Time

800 Meter Run

15 Kettle Bell Swings 70/53

50 Double Unders

If you want to create health, wealth or have any other kind of success, you have to be a warrior. ~Unknown

 

Mobility WOD 306

http://cavemanmodernwoman.com/recipe-index/cod-roll-ups-with-yellow-pepper-prawns/

EASTER SUNDAY – 1 WOD 8am.  Eggstravaganza Circuit–

don’t miss it!


CFSR WOD 4.14.2014

_0006571

 Stacey, you are AWESOME!

Monday

Strength – Snatch

Build to Load – 15 Minutes

10 Minute EMOM 1 Snatch, 2 Hang Snatch @65% of 1RM

Conditioning -

7 Min AMRAP

7 Push Ups

7 Ring Rows

 

We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons…

Mobility WOD 303

http://crankingkitchen.wordpress.com/2011/03/02/paleo-moroccan-roasted-chicken-with-dates/

 


CFSR WOD 4.13.2014

4.8.2014 005

 

Sunday

Conditioning – For Time

“NUTTS”

10 HSPU

15 Deadlifts 250/175

25 Box Jumps 30/24

50 Pull Ups

100 Wall Balls 20/14

200 Double Unders

400 Meter Run w/Plate 45/35

“People are under the illusion this is a journey of perfection. It is not. Paleo is about changing our relationship with failure”

Mobility WOD 302

http://www.thefoodee.com/recipe/4475/


CFSR WOD 4.12.2014

_0006464

 Good Luck Brett and Christina at your competition!!!  GET IT!!

Saturday

Strength -

GHD Sit Ups  - 75 – up to 5 sets of 15

Back Extension – 75 – up to 5 set of 15

Double Unders while you’re waiting for a GHD Machine

Conditioning – For Time:

200 Meter Run

2 Curtis P Complexes 115/75

400 Meter Run

4 Curtis P Complexes

400 Meter Run

4 Curtis P Complexes

200 Meter Run

2 Curtis P Complexes

This is your choice and you can choose to make it happen if you really want it; it’s all up to you! ~Sarah Fragoso

Mobility WOD 301

http://www.wholelifeeating.com/2010/12/lamb-shoulder-blade-chops-with-wilted-spinach/

 


CFSR WOD 4.10.2014

IMAG1832

 

Thursday

Strength – Snatch

5@ 40%,  5@50% , 3@60%,  3@70%,  3@80%,  Max Rep @ 90%

Conditioning -

5 Rounds for Time

2 Manmakers 55/35

2 Wall Climbs

2 Rope Climbs

Rest 1  Minute

My doctor told me to stop having intimate dinners for four. Unless there were three other people. ~Orson Welles

Mobility WOD 299

http://www.radiancenutrition.com/2011/05/20/north-africian-spiced-ribs/


CFSR WOD 4.9.2014

IMAG1818

 

Wednesday

Strength – Split Jerk from Rack

5@ 40%,  5@50%,   3@60%,   3@70%,   3@80%,  Max Rep @ 90%

Conditioning -

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

My favorite animal is steak. ~Fran Lebowitz

Mobility WOD 298

http://www.catalystathletics.com/recipes/recipe.php?recipeID=26

Flank Steak Pesto Rollups - Entrees -  - paleo diet, paleo, recipe, nutrition, robb wolf, scott hagnas, weight lifting, strength, conditioning, fitness, greg everett - Catalyst Athletics Recipes


CFSR WOD 4.8.2014

IMAG1810

 

Tuesday

Strength – Deadlift

5@ 40%,  5@50%,  3@60%,  3@70% ,  3@80%,   Max Rep @ 90%

Conditioning -

17 Min AMRAP

100 Foot Bear Crawl

2 Handstand Push Ups

4 Dive Bombers

6 Kettle Bell Swings 70/53

8 Pistols

10 Jumping Lunge

They can because they think they can. ~Virgil

Mobility WOD 297 – Lat Hell…sounds fun!

http://www.paleorepublic.com/polpette-di-carne-e-zucchini/


CFSR WOD 4.6.2014

_0006140Sunday – FUNDAY!!!

Conditioning -

Annie

50-40-30-20-10

Double Unders

Sit Ups

Conditioning Continued….

14 Min AMRAP

 1 Cluster 115/85,  1 Rope Climb

 2 Clusters, 1 Rope Climb

3 Clusters, 1 Rope Climb

etc, etc,

Good ideas are not adopted automatically. They must be driven into practice with courageous patience. ~Hyman Rickover

Mobility WOD 295 Part 2

http://nuttykitchen.com/2010/04/15/thai-almond-pork-awesome-for-lunch-or-dinner/

 

 


CFSR WOD 4.4.2014

_0006040

 

Friday

Skill – Work for Double Under PR

Conditioning -

3 Rounds for Time

10 Front Squats 95/65

12 Kettle Bell Swings 70/53

10 Burpees over the Bar

12 Alternating Dumbell Snatch 55/35

10 Toes to Bar

We don’t stop playing because we grow old; we grow old because we stop playing. ~George Bernard Shaw

Mobility WOD 294

http://www.marksdailyapple.com/lobster-grapefruit-and-avocado-salad-with-creamy-citrus-dressing/#axzz2xa53T4v8

 


CFSR WOD 4.2.2014

_0005939

Wednesday

Strength – Clean & Jerk – Technique to Load

Conditioning -

12 Min AMRAP

10 Wall Balls 20/14

10 Pull Ups

10 Push Ups

10 Ground To Overhead 75/53

Doubts? Fears? Thinking my work will get ignored? Totally. Stopping me? Never. ~David Billings

Mobility WOD 290 Part 2

garlicky-roasted-shrimp-and-swiss-chard

shrimp and greens1


CFSR WOD 4.1.2014

_0005900Tuesday

Warm Up – Hill Mile

Conditioning  -

500 Burpees for time

APRIL FOOLS!

Strength -

CrossFit Total

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

Conditioning -

7 Min AMRAP

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!

tarragon-turkey-salad/

 


CFSR WOD 3.31.2014

ESKABO DAAN Self Defense Workshops THIS WEEK! – Wednesday 8:30pm and Saturday 1:00pm – $20 each or both for $35.  Hurry and reserve your spot–class size is limited to 20.

Crossfit Open 14.5 workouts must be submitted by 5:00pm today!  Good luck everyone!

Monday

Strength – Snatch Technique to load

Conditioning – For Time

25-20-15-10-5

Air Squats

Sit Ups

Double Unders

If you want to create health, wealth or have any other kind of success, you have to be a warrior. ~Unknown

Mobility WOD 289 Part 2

http://www.health-bent.com/beef/asian-grilled-skirt-steak-2


CFSR WOD 3.30.2014

various xfit 2013 096

The Final Open Party is TODAY!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  

Sunday

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
Sit-up
Back-extension

Pull Ups
Dip

Conditioning-

PART 1: “The Break Up”

10min clock:
Min 1-
1 Push Press 115/75
1 Burpee
Min 2-
2 Push Presses 115/75
2 Burpees
Min 3 3 ea. ….Min 10 10 ea.
Rest 4 min
PART 2: “THE MAKEUP”
AMRAP 6min
5 Power Cleans 135/85
10 Pull-ups
100m Run

CFSR WOD 3.29.2014

January 28 and 29 2014 008

Saturday

Strength -

Strict Handstand Push Ups & Weighted Pull Ups

5×7 of each

Conditioning -

17 Min AMRAP

6 Kettle Bell Snatches each hand 53/35

9 Kettle Bell Swings each hand 53/35

12 Goblet Squats 53/35

Be not afraid of growing slowly, be afraid only of standing still. ~Chinese Proverb

Mobility WOD 289 Part 1

http://thehealthyfoodie.com/orange-infused-boneless-leg-of-lamb/

Orange Infused Leg of Lamb | by Sonia! The Healthy Foodie

 

 

 


CFSR WOD 3.28.2014

various xfit 2013 102

2 more days until the 14.5 Open Party!  Who’s Ready?

HAVE YOU SIGNED UP FOR THE ESKABO DAAN  SELF DEFENSE WORKSHOPS YET?  

April 2nd 8:30pm and April 5 1:00pm.  Sign up on the EVENTS page or see Lori or Tim and we’ll reserve you a spot. ONLY 20 spots per class!

Friday

Strength - Dead Lifts

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

Conditioning -

4 Rounds for Time

400 Meter Run

20 Wall Balls 20/14

2 Minute Rest

The key to life is healthy boundaries. ~Linda Esposito

Mobility WOD 286

http://nomnompaleo.com/post/61326007449/stupid-easy-paleos-kickin-bbq-shredded-chicken

Stupid Easy Paleo's Kickin' BBQ Shredded Chicken http://nomnompaleo.com


CFSR WOD 3.27.2014

Have you signed up for the 14.5 Open Party this Sunday?

various xfit 2013 093

Thursday

Skill/Strength- Clean & Jerk  Technique to Load

Conditioning -

Cindy

20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson

 

Mobility WOD  291

balsamic-glazed-pork-loin-chops-with-jamaican-callaloo/

Balsamic Glazed Pork Loin Chops with Jamaican Callaloo


CFSR WOD 3.26.2014

 The Final Open Party is this Sunday!  10:30am- 1:30pm.  Miglets will be on site passing out samples of gluten free and paleo treats, Ollie B will be pouring his amazing wines, there will be a BBQ and a paleo potluck!  Sign up on the bulletin board.  Can’t wait to see you there!

 

end of jan 2014 to feb 3 048

Wednesday

Warm Up – 2 Rounds:

250 M row,  10 Push Ups, 10 Air Squats, 10 Good Mornings

Strength – Back Squat

5@ 40%, 5@50%, 3@60%, 5@65%,  5@75%,  Max Reps @85%

5 Rounds for Time

 50 ft Overhead Walking Lunge - 45/25

10 Plate Burpee 45/25

30 Double Unders

Arguing with a fool proves there are two. ~Doris M. Smith

Mobility WOD 285

Slow Cooker Chicken paleo-eats-6-2-11


CFSR WOD 3.25.2014

pics thru 2192014 019Tuesday

Warm  Up -

Tabata Weighted Sit Ups 25# Plate/15# plate

Skill –  10 x 50 Meter Sprints – Walk Back

Conditioning -

12 Min AMRAP (as many rounds as possible)

10 Kettle Bell Swings 53/35

10 Wall Balls 20/14

10 Overhead Squat 95/65

1 Rope Climb

Sometimes in life you meet people that inspire you, sometimes in life you meet people you want to inspire…

Mobility WOD 284

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

image


CFSR WOD 3.24.2014

3212014 002Monday

Warm Up – Burgner Warm Up

Strength – Snatch Technique to Load

Conditioning -

4 Rounds for Reps

1 Minute work each exercise

Row for Calories

Alternating Dumbell Snatch 35/25

Push Ups

Goblet Squat 35/26

Ring Row

1 Minute Rest

Health is a relationship between you and your body  ~Terri Guillemets

Mobility WOD 283

http://nomnompaleo.com/post/1483081109/green-eggs-for-breakfast


Follow

Get every new post delivered to your Inbox.

Join 60 other followers