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

Posts tagged “run

CFSR WOD 3.17.2014

Happy St. Patrick’s Day!  Is that green beer Paleo?

If your name is Patrick you automatically get a 20 Burpee Pentalty today…

thru 2 11 2014 040

Andrea is happy that her name is not Patrick….


Strength- Overhead Squat Technique to Load

Conditioning -


5 Rounds For Time

400 meter Run

15 Overhead Squats 95/65

For each petal on the shamrock
This brings a wish your way -
Good health, good luck, and happiness
For today and every day.

Mobility WOD 276


Corned Beef and Cabbage by Against All Grain

CFSR WOD 1.12.2013

POSE Running Clinic is TODAY!


12 x 50 meter sprint to sidewalk, walk back
20 min AMRAP
death by wallball (start at 5)
immediately followed by
death by burpee (start at 5)
5 reps WB 1st min, 6 WB 2nd min, 7 WB…when unable to complete all reps in minute switch to 5 burpees in the next minute, 6 B,7 B …if you are unable to complete burpee reps start over at 5 WB …
score is total reps
intent: Do each set as fast as possible, be explosive! This is for maximum training effect.
If today is the big day you have been training for… you will maximize your score by going easy in the shorter sets.

 “It’s not whether you get knocked down; it’s whether you get up.”

– Vince Lombardi

Mobility WOD 207



CFSR WOD 1.11.2014

POSE Running CLINIC is

tomorrow!  10:30-1:30 for

adults, 1:30-2:30 for youths


Warm up: Tabata Weighted Sit Ups
Rope Climbs 3 sets max unbroken climbs
do not rest weight on floor, toe touch at bottom
WOD – “The Seven”
7 rounds
7 handstand push ups
7 thrusters 135/95
7 Knees to elbows
7  Deadlift, 245/170
7 Burpees
7 Kettlebell swings, 53/35
7 Pull-ups

“It ain’t over till it’s over.”

– Yogi Berra

Mobility WOD 206 – The Couch Series


CFSR WOD 1.1.2014

New Years Day Schedule:  9:30am WOD  &

11:00 Free Resolution Solution Class for anyone

wanting to try us out!


Five sets of:
Press + 2 Push Press
90% of 1rm Strict Press
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

 “Without self-discipline, success is impossible, period.”– Lou Holtz

Mobility WOD 197


CFSR WOD 11.30.13


I am thankful for my CrossFit Family! I appreciate you all sharing thanksgiving with us! Love you all! – Tim


Warm Up: 3min Of “Mary”

Rest 1min

3min of “Mary”

Strength: EMOM 10MIN

1 Snatch + 2 Hang Snatches  @ 70%

Conditioning: 5 Rounds for total Reps

1min ME Thrusters

1min ME T2B

“If you’re funny, if there’s something that makes you laugh, then every day’s going to be okay.”
― Tom Hanks

Mobility WOD 166


CFSR WOD 11.11.2013

Happy Veteran’s day!

No changes to class schedule.


 Run, 2 mi

Rest 2 mins

20 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

20 Overhead Walking Lunge With Plates, 45/35 lbs

20 Box Jumps, 24/20 in

20 Squat Cleans, 135/95 lbs

Rest 2 mins

Run, 2 miles

Note: the average time of 1055 people completing  this workout is around 51 minutes… we will warm up quickly and get started.

Don’t be late!

Darren Hidalgo
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

“I consider conversations with people to be mind exercises, but I don’t want to pull a muscle, so I stretch a lot. That’s why I’m constantly either rolling my eyes or yawning.” 
― Jarod Kintz, It Occurred to Me
Mobility WOD 148

CFSR WOD 11.6.2013



Warm Up:

3 Rounds for time
10 wall balls
20 Double Unders

Strength: 1 Rep max Push Press


1000 m row

50 thrusters

30 pull ups

To learn something, to master something, anything, is as sweet as first love.

— Geoffrey Wolff
 Mobility WOD 143 – Shoulders
CrossFit in schools.

CFSR WOD 11.3.2013



Warm up:

750 m row (may be done before during or after 2 rounds)


2 rounds

15 Kettlebell Swings

15 PVC Overhead Squat


CrossFit Games Open 13.2

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

“Reputation is what other people know about you. Honor is what you know about yourself.
— Lois McMaster Bujold

4 coaches talk strategy for 13.2  on  M WOD

CFSR WOD 10.31.2013


Thursday – Happy Halloween

Costumes encouraged!

Warm Up:

5min AMRAP
10 Sit Ups
10 Push Ups
10 Air Squats


3×10 Pendlay Row
3×10 Face Pulls —->(Good luck finding this one on youtube haha it will be demonstrated in class, I can assure you whatever you are imagniing is probably way worse then the actual movement)

4 rounds for total working time of:

30 KB Swings 53/35
15 Burpees
40 Double-Unders

Rest 1:1

“The farther we’ve gotten from the magic and mystery of our past, the more we’ve come to need Halloween.
October Dreams: A celebration of Halloween”
― Paula Curan

Mobility WOD – Pumpkin Patch


CFSR WOD 10.30.2013



Warm Up

5 rounds:
Reps of Double-unders + Sit-ups


1 Power Cleans 135/95#
2 Power Cleans 135/95#
3 Power Cleans 135/95#
4 Power Cleans 135/95#
5 Power Cleans 135/95#

10 Power Cleans 135/95#

“A fit, healthy body—that is the best fashion statement”
― Jess C. Scott

Mobility WOD 140


Exercise may help knee pain more than glucosamine and chondroitin.

CFSR WOD 10.27.2013


Thank you! The CrossFit San Ramon community came together again and made our Barbells for Boobs event a great success!


Warm Up

Circle Tag


Tabata PVC Thrusters


15 Kettlebell Swings 53/35

10 Jumping Lunges

5 Handstand Push ups

“Instead of playing to win, I was playing not to lose. It reminds me of the story I once heard about two friends being chased by a bear, when one turned to the other and said, “I just realized that I don’t need to outrun the bear; I only need to outrun you.”
― Sean Covey, The 7 Habits Of Highly Effective Teens

Mobility WOD 137


CFSR WOD 10.21.2013

Congratulations to those that finished the Paleo Challenge!  Tonight at 7:30 is the wrap up meeting.  Bring your favorite Paleo treat to share!  Time to celebrate your accomplishments!


Warm Up: 2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Strength: Back Squat

70%  80% 85%_____80% 85% 90%

3Reps 2Reps 1Rep

Conditioning: 5 min of “Cindy”

Rest 2 min

5 Min of “Cindy”

Run 800m

“And, when you want something, all the universe conspires in helping you to achieve it.”
― Paulo Coelho, The Alchemist

Mobility WOD 132


CFSR WOD 9.27.2013


Lori getting her first rope climb


Warm Up:

40 Burpees

Run 400m

Strength: ———

Conditioning: In teams of 2

“Murph” (Relay style)

“I have not failed. I’ve just found 10,000 ways that won’t work.”
― Thomas A. Edison

Mobility WOD 108 Part 2

Warm Spinach & Bacon Salad


CFSR WOD 9.7.2013

Photo Aug 24, 9 49 59 AM


Warm up

Hill Mile

(faster runners around the block – Deerwood to Crow Canyon to Old Crow Canyon – about 1.3 to 1.4 miles)


Clean and jerk


3 rounds for time of:

15 Kettlebell Swings, 53/35 lbs

3 Rope Climbs

Run, 400 m

1 minute rest

“Learn from the mistakes of others. You can never live long enough to make them all yourself.”
― Groucho Marx

Mobility WOD 88


“The day the power of love overrules the love of power, the world will know peace.”
― Mahatma Gandhi

CFSR WOD 8.14.2013


Wednesday 8-14-13

compare to 6-10-13

Run flat mile (rest 4min)

Run 1,200 (Rest 3 min)

Run 800 (Rest 2min)

Run 400


Three 3 min rounds

5 Rope Climbs

ME Grasshoppers

“Maybe everyone can live beyond what they’re capable of.” 
― Markus Zusak, I Am the Messenger

Test: Front Rack Position for Squatting or Cleaning
Mwod: Use a band to distract/reposition the wrist. Contract Relax here too 2 min each side minimum.
Retest: Front Squat/Clean Rack

1) Roll ball on forearm with other hand and Knee on forearm rolling

2) Banded wrist distraction contract and relax

3) Lacrosse Ball Thoracic Lumbar junction (mid back)

4 ) Lacrosse ball to psoas (face down on ball or on back with kettlebell)


Cumin-Coriander Halibut

Michael Johnson talks running technique and reviews Usain Bolt

CFSR WOD 8.11.13

Ashleigh running

Ashleigh gets inspired at Femme Fit Competition!  Watch for CrossFit Kids at CrossFit San Ramon!!!  Details coming soon!

Sunday 8-11-13

Clean & Jerk Technique

Row 500 m

15 Clean and Jerk 155/115

Run 400 m

Max Front Squat 155/115

“Success is stumbling from failure to failure with no loss of enthusiasm.”
― Winston Churchill

Mobility WOD 63

1 minute each on each side

Internal Hip Rotation Against Wall

Figure 4 on Lacrosse Ball

Hamstring Against Upright

Couch with Quad Focus

CFSR WOD 07.20.2013


Saturday 7-20-13

POSE Method  Running drills

5K run


Rowing drills

5k row

“Moderation is a fatal thing. Nothing succeeds like excess.” Oscar Wilde

Mobility WOD 41 improving shoulder organization & 3 min Challenge

Dairy: 6 Reasons to Avoid It.

DSCN1550 Breakfast Egg Muffins

RECIPE OF THE DAY: Breakfast Egg Muffins

Imagine running on ice to reduce the stress on your body and become more efficient.

CFSR WOD 06.23.2013

Post summer solstice competition party dodgeball!!!!

Post summer solstice competition party dodgeball!!!!

Congratulations to all of the CFSR members Competing yesterday. You were all AWESOME!!!

Sunday 6-23-2010

3 Rounds

Run 800m

20 Back Extention or Good Morning with 45/33

20 Burpees

20 Knees to Elbows

Mobility WOD 12

Improving the squat: Hip flexion and external rotation.

What “Free Range”/”Cage Free” Chickens Really Look Like

Mexican Potato Salad

RECIPE OF THE DAY: Mexican Potato Salad

CFSR WOD 06.15.13


Saturday 6-15-13

“Push up Nicole”

20 Minutes for max push ups

Run 400 m

Max push ups


As with Nicole (pull ups) you will do as many push ups as possible in 20 minutes using the above format.  Each time you break your push up plank position, rest your weight (legs, hips, chest) on the ground or are unable to meet the push up standard (for your progression)  you will run another 400 m before continuing with the push ups.

Mobility WOD 4

Smile it’s your Psoas.

Smoked Salmon Sweet Potato Scramble

Mobility WOD #4

CFSR WOD 06.13.2013


Thursday 6-13-13

Run 800m


Run 400


Run 200




75 power snatches 75/53

“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” Frank A. Clark

Breed insects to improve human food security: UN report

Parsley Pear Green Smoothie

RECIPE OF THE DAY:  Parsley Pear Smoothie

CFSR WOD 06.08.2013




800 m run for time

rest and then

4 rounds

50 single unders

25 sit ups

15 burpees

rest and then

800 m run for time

“Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.” Greg Anderson

Data on safety of P.E.I. salmon not there, warns expert


RECIPE OF THE DAY:  How to make Ghee

CFSR WOD 06.03.2013



Monday 6-3-13
Establish 20 Rep Max Back Squat
*Have a game plan for this, do not do 3 sets of 20 reps in warm up, there is some guessing that goes along with establishing a 20 rep max.
15 min AMRAP:
10 Bar Thruster
15 Jumping Lunges
200m Run

“A thing is not necessarily true because a man dies for it.” Oscar Wilde

Top 5 Herbs To Grow For Cooking & Medicinal Use

RECIPE OF THE DAY: Paleo Chicken Lizzie

CFSR WOD 05.30.2013

Paleo nutrition class

Paleo nutrition class

Thursday 5-30-13

3 Rounds

Run 400

ME UB Toes-2-Bar

*No time component

**ME UB =max effort unbroken


150 Double Unders

50 Burpees

150 Double Unders

“You have to know you can win. You have to think you can win. You have to feel you can win.” Sugar Ray Leonard

How to Prevent and Reverse Heart Disease Naturally


RECIPE OF THE DAY: Coconut Shrimp Noodles

CFSR WOD 5.21.2013

5.15.13 Nutrition +630pm wade 007
Tuesday 5-21-13
Clean and Jerk
EMOM 10 min @ 85% of best (C+J)
“Fight Gone Worse”
3 Rounds for Reps
Thruster (45/33)
Double Under
KB Swing
10 m Shuttle Run
1 min at each station, continuous clock, 1 min rest after each round.

“The truth will set you free. But not until it is finished with you.”
― David Foster WallaceInfinite Jest

Bee Deaths Create Crisis for Crops


REICPE OF THE DAY: Dijon Crusted Pork Butt Roast


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