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 »
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 »
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 »
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 »
Muscle up week. Two 1st Muscle ups on Wednesday!!
Jeff’s 1st Muscle Up!!!
Matt’s second Muscle Up!!! (shortly after his first)
Thursday 4-10 (more…)
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April 10, 2013 | Categories: Uncategorized | Tags: Barbecue , barbell , Clean , Clean and Jerk , Cooking , CrossFit Games , crossfit open , CrossFit San Ramon , crossfitsanramon , double unders , Home , metcon , muscle up , Olympic Lifting , personal trainer , pullup , pushup , squat , strength and conditioning | Leave A Comment »
Sue flips the big tire as Julie prepares to lift the atlas stone in the background
Tuesday
5 x ME Double Unders
+
EMOM for 7 min
5 Tire Flips (2 People will share 1 tire and flip back and forth)
EMOM for 10min
2 Cycles of Bear Complex 95/65
“I don’t want to die without any scars.”
17 Reasons Your Problems are a Good Thing
RECIPE OF THE DAY: Sweet Pepper Poppers
VIDEO
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March 25, 2013 | Categories: Uncategorized | Tags: Abraham Lincoln , atlas stone , Barbecue , barbell , Carl Sagan , Chuck Palahniuk , Clean and Jerk , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , double unders , Johann Wolfgang von Goethe , squat , strength and conditioning , strength training , the bear complex , tire flipping , United States | Leave A Comment »
Monday
Take 10 Min to go over Clean Pull Technique
+
EMOM for 7min
3 Clean Pulls + 1 Hang Clean(75% max Clean any style)
+
In Teams of 2
10-9-8-7-6-5-4-3-2
*Atlas Stone* Floor to Shoulder
20-19-18-17-16-15-15-13-12-10
Deficit Push Up (hands on plates 45/35)
“Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more.” Louis L’Amour
4 Ways to Improve your Paleo Lifestyle
RECIPE OF THE DAY: Baked Sweet Potato VIDEO
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March 24, 2013 | Categories: Uncategorized | Tags: atlas stone , Barbecue , barbell , Clean and Jerk , Cooking , CrossFit Games , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , double unders , Fruit and Vegetable , Home , Louis L'Amour , metcon , Pound (mass) , Power clean , push-ups , Soups and Stews , team workout , wallball | Leave A Comment »
Stick around after Open 13.3 for another BBQ!!
Sunday 3-24-2013
“Grace”
for time:
30 clean and jerk 135/95
–
Then at 10:30 am…Open WOD and BBQ!!!
WORKOUT 13.3
MEN - includes Masters Men up to 54 years old
WOMEN - includes Masters Women up to 54 years old
MASTERS MEN - includes Masters Men 55+
MASTERS WOMEN - includes Masters Women 55+
“If you want to make an apple pie from scratch, you must first create the universe.” Dr. Carl Sagan
Evidence Based Medicine: Fraud, Double Standards And Ignorance
RECIPE OF THE DAY: Turkey Tacos (Paleo)
VIDEO
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March 23, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , CrossFit 13.3 , CrossFit Games , CrossFit Grace , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , double unders , metcon , Muscle ups , Olympic Lifting , strength and conditioning , strength training , wallball | Leave A Comment »
Nik on 13.2
Saturday 3-23-13
EMOM 10min
2 Back Squats @ 80%
–
7 minute AMRAP
“Thinking is easy, acting is difficult, and to put one’s thoughts into action is the most difficult thing in the world.”
Will Eating a Paleo Diet Create Gout?
RECIPE OF THE DAY: Seared Scallop Salad
The History of the World in 18 Minutes VIDEO
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March 22, 2013 | Categories: Uncategorized | Tags: barbell , burpee , Clean and Jerk , Cooking , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , double unders , eggs , Home , Johann Wolfgang von Goethe , overhead squats , pushup , Salad , strength and conditioning , toes to bar | 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 »
Lili Open 13.2
The Open continues with 13.3!
If you are competing we will be doing the big Sunday bash again complete with BBQ and potluck.
WORKOUT 13.3
MEN - includes Masters Men up to 54 years old
WOMEN - includes Masters Women up to 54 years old
MASTERS MEN - includes Masters Men 55+
MASTERS WOMEN - includes Masters Women 55+
The split time at the end of your last fully completed exercise will serve as a tiebreaker for people achieving the same number of total reps.
“Follow your heart, but be quiet for a while first. Ask questions, then feel the answer. Learn to trust your heart.”
The Real Reasons Your Diets Fail and What You Can Do About It
RECIPE OF THE DAY: Pot Roast for Breakfast?
VIDEO
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March 20, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , CrossFit Games , crossfit open , CrossFit San Ramon , double unders , fitness , gymnastics , Masters , Masters Men , Pound (mass) , San Ramon , sports , strength and conditioning , Swimming and Diving , United States , wallball , Water Sports | Leave A 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 »
7:30 pm beginner class
Wednesday 3/13/2013
Non Open Competitors- Establish a 3 Rep Max Thruster
Open Competitors 5×7 Unbroken Thrusters at (95/65)
—
3 rounds for time of:
5 Wall Walks
“Above all, be true to yourself, and if you cannot put your heart in it, take yourself out of it.”
12 Year Old Vegan Has the Degenerating Bones of 80 Year Old
RECIPE OF THE DAY: Chili Lime Chicken Wings
Can Gluten Sensitivity Cause Bone Loss? VIDEO
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March 12, 2013 | Categories: Uncategorized | Tags: burpee , Clean and Jerk , Cooking , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , double unders , Home , Meat , metcon , pullup , Soups and Stews , strength and conditioning , Vimeo | Leave A Comment »
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Shannon gets her first Muscle Up!!!!
Wednesday 3-6-2013
Spend 15 min working on Double Unders and T2B
– Then –
2 Rounds
100 Double Unders
25 Push Press (95/65)
25 Toes to bar
CROSSFIT OPEN, STARTS TODAY (WEDNESDAY) AT 5 PM!!!
SIGN UP NOW!!!
WE WILL BE DOING THE 1ST OPEN WORKOUT
&
A POTLUCK ON SUNDAY
THE EVENT STARTS AT 10:30 AM
WARM UP – WORKOUT – THEN FOOD
WE WILL BE PROVIDING SOME MEAT FROM THE GRILLE
BRING YOUR FAVORITE DISH TO ADD TO THE MIX
IF YOU WANT TO COMPETE YOU MUST REGISTER BY SUNDAY
IF NOT THEN COME OUT AND CHEER ON THOSE WHO DO!
Registration is now live. Whether you are the Fittest on Earth or it’s your first time competing in CrossFit, welcome to the 2013 Reebok CrossFit Games Open!
The Open will put competitors through five workouts over five weeks, starting March 6 and ending April 7.
The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6. To be in the running for Regional or Masters Competition, you must register, complete the first workout, and submit your score by 5 p.m. Pacific Time on Sunday, March 10.
Great ideas originate in the muscles
“Thomas Edison”
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March 5, 2013 | Categories: Uncategorized | Tags: Cooking , CrossFit , CrossFit Games , crossfit open , double unders , muscle up , Physical exercise , Pork , squat , Sunday , Thomas Edison , Wednesday | Leave A Comment »
Grant and Wade
7:30 am Saturday class cancelled
Saturday 2/23/2013
Open 11.1 (the first WOD of the 2011 Open)
Complete as many rounds and reps as possible in 10 minutes of:
Endurance
3 x 1 mile TT flat
3 min rest
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.” Albert Pike
Biotech Industry Ups Propaganda Efforts with Undercover Ambassadors?
RECIPE OF THE DAY: Baba Ghanoush (Eggplant) VIDEO
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February 22, 2013 | Categories: Uncategorized | Tags: Albert Pike , baba ghanoush , barbell , burpee , Cooking , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , double unders , Eggplant , Fruit and Vegetable , GMO , Home , POSE Method of Running , run , running , snatch , squat , strength , strength and conditioning , WOD | Leave A Comment »
Wednesday 2-13-13
5×5 Weighted Pull Up
5×5 Weighted Dip
+
In teams of 2
AMRAP 20min
10 Thrusters (115/75)
10 Knees 2 Elbows
50 Double Unders
“The greatest treasures are those invisible to the eye but found by the heart.”
Red and Pink SuperFoods in Honor of Valentines Day
RECIPE OF THE DAY: Pad Thai with Chick en
Mindful Eating, A Life Long Process VIDEO
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February 12, 2013 | Categories: Uncategorized | Tags: barbell , burpee , Cooking , CrossFit Games , CrossFit Gym , crossfit open , CrossFit San Ramon , double unders , Home , knees to elbows , metcon , Poultry , pullup , squat , Thruster , Valentine's Day | Leave A Comment »
Full Schedule For Martin Luther King B-day
Take as long as needed to establish 1 Rep Max:
Strict Press & Back Sqaut
“Annie”
“Never underestimate what you can accomplish when you believe in yourself.” New Insights into the Mechanics of Muscle Fatigue
RECIPE OF THE DAY: Paleo Vegi Beef Chili
Former Paratrooper who was told he would never walk again – watch his story in the video below.
VIDEO
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January 19, 2013 | Categories: Uncategorized | Tags: Annie , burpee , Cooking , crossfit girls , crossfit personal trainer , CrossFit San Ramon , double unders , girls wod , Home , jump rope , kettlebell , metcon , personal trainer , San Francisco Bay Area , Shopping , sit ups , squat , strength training | Leave A Comment »
–NEW YEARS EVE–
Monday 12/13/2012
In teams of 4:
4 x 400 m relay
12 Rope Climbs
31 Kettlebell Swings 70/53
12 Wall Climbs
4 x 100 m pinch grip farmer carry 25/15
12 Wall Climbs
31 Kettlebell Swings
12 Team Push Up (All together)
4 x 100 Walking Lunge (all together)
+
2013 Reps combined total of Sit Ups & Jump Rope Rotations.
Coaches corner: 3 people working at all times
1 on the upper list
1 on sit ups
1 on Jump rope
1 is resting
For the team push up and walking lunge all 4 will work together.
Each rotation of the jump rope counts as a rep;
1 single under = 1 rep
1 double under = 2 reps
Team Push Up
Three Person Team it gets ugly when they try six
Two to InfinityTeam push up
“I am a member of the team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.” ― Mia Hamm
Zesty Pork Chops and Brussel Sprouts
New Discoveries Gut Bacteria and Health
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December 30, 2012 | Categories: Uncategorized | Tags: barbell , CrossFit , CrossFit San Ramon , CrossFit WOD , double unders , kettlebell , metcon , run , running , San Ramon , WOD | 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 »
Awesome job Shelli! Deadlifting in the CrossFit Total.
Circuit training on crack!
50 seconds work 10 second to switch stations
2 min break every 4 minutes
2x through for total reps:
GHD sit-up
Rope Climbs
Plate Burpee Over Wall 45/25
Wall Ball 20/14
Row for calories
Man Makers 35/20
Shoot through
Box overs 24/20
Thrusters 95/65
Double Unders
Coaches corner: Everyone will start on a different station and complete the circuit 2 times taking a 2 minute break every 4 minutes.
Man Maker video
Another Recipe!
Shape Magazine on CrossFit games
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October 10, 2012 | Categories: Uncategorized | Tags: barbell , burpee , Circuit training , CrossFit , CrossFit San Ramon , double unders , metcon , Physical exercise , push-up , Skipping rope , sports , strength and conditioning , Thruster , WOD | Leave A Comment »
Saturday 10/6/2010
Filthy 50
For time:
Zucchini Fritters
“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” Leonardo da Vinci
Do we know how to run?
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Kayhan 1st muscle up!
October 5, 2012 | Categories: Uncategorized | Tags: box jump , burpee , CrossFit , CrossFit San Ramon , CrossFit WOD , double unders , metcon , POSE RUNNING , pullup , San Ramon , wallball | Leave A Comment »
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 »
Wade fights through a muscle up then continues to do 29 more finishing the WOD RXd
Monday 7/11/11
Front squat
15 Food companies that serve you wood
ARMY bans vibram five fingers
USDA finds in favor of grass fed cows
Old school
VIDEO
Squat heavy things
VIDEO
July 10, 2011 | Categories: Articles , Dusty , Nutrition Articles , Olympic Lifting , WOD's | Tags: barbell , burpee , CrossFit , CrossFit San Ramon , double unders , Front Squat | Leave A 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 »
Carolina with 2 x CrossFit Games Champion Rich Froning
