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
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“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 »
2012 CrossFit Games
Sunday 4-21
5×2 Snatch Hi-Pull @ 80%
1 Deadlift (135/95)
2 hang cleans
3 Push Jerks
The rep schema is:
“To love is to risk not being loved in return. To hope is to risk pain. To try is to risk failure, but risk must be taken because the greatest hazard in life is to risk nothing.”
Tell Me Where You’re from and I’ll Tell You What Tastes You Prefer
RECIPE OF THE DAY: Grilled Sausage Chips
VIDEO
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April 20, 2013 | Categories: Uncategorized | Tags: burpee , Business , CrossFit , deadlift , Shopping , snatch , squat , Wayne Dyer | Leave A Comment »
Natalie conquers the rope!
Friday 4-11
*Muscle Ups*
Push Press
3×5 @ 60%
5 Rounds for time:
20 KB Snatches (10R-10L)
20 Goblet Squats
Run 200m
“You are doing your best only when you are trying to improve what you are doing”
How to Recognize the Plastics That are Hazardous to You
RECIPE OF THE DAY: Pizza Margherita
VIDEO
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April 11, 2013 | Categories: Uncategorized | Tags: Abraham Lincoln , barbell , Business , Clean and Jerk , Cooking , CrossFit Games , crossfit open , CrossFit San Ramon , goblet squats , Home , kettlebell , Muscle ups , Pizza , pullup , rope climb , running , snatch , squat , strength and conditioning | Leave A Comment »
This Sunday it’s not just a BBQ after the WOD 13.5 It’s a PARTY!!!!
Friday 4.5.2013
“IsaGraceful Run”
Run 800
15 snatch 135/95
Run 800
15 clean and jerk 135/95
Run 800
—
“Hope never abandons you; you abandon it” George Weinberg
Nothing Fishy About It: Fish Oil Can Boost the Immune System
RECIPE OF THE DAY: Sweet Potato Hummus
VIDEO
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April 5, 2013 | Categories: Uncategorized | Tags: Clean & Jerk , Cooking , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , Fish oil , Friday , Fruit and Vegetable , Home , Immune system , metcon , snatch , strength and conditioning , Sweet potato | Leave A Comment »
Who do you think left this impression?
3/2/2013
All out 800m run for time
Rest 5min
All out 400m run for time
5 rounds for total reps of:
1 min. to complete
5 Power Cleans @ 155/105#
Split Jerks @ 155/105#
1 min. Burpees
“When it is obvious that the goals cannot be reached, don’t adjust the goals, adjust the action steps.” Confucius “We lost weight, but we gained so much more.”
RECIPE OF THE DAY: Camp Fire Roast Chicken
Seth Godin at Gel 2006 from Gel Conference on Vimeo .
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March 1, 2013 | Categories: Uncategorized | Tags: burpee , burpees , Clean , Clean and Jerk , CrossFit Games , crossfit open , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , J.K. Rowling , metcon , pullup , run , Seth Godin , snatch , squat , strength and conditioning , Vimeo | Leave A Comment »
Maryam
Tuesday 2-26
Part A
5×5 Weighted Pull ups
5xMax Effort Dead Hang Hold
5xMax Effort L sit
Part B
12-9-6-3 reps
for time:
Power snatch, 95/65
http://games.crossfit.com/ Sign up!!!!!!
“Do one thing every day that scares you.” Eleanor Roosevelt
Tuscan Chicken Soup
VIDEO
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February 25, 2013 | Categories: Uncategorized | Tags: barbell , burpee , Cooking , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , crossfitsanramon , Eleanor Roosevelt , gymnastics , Home , metcon , Olympic Lifting , Poultry , snatch , Soups and Stews , squat , United States , WOD | 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 »
Sunday 2-17-13 15 Min AMRAP:
“Make the most of yourself, for that is all there is of you.” Ralph Waldo Emerson DON”T EAT TOXINS
RECIPE OF THE DAY: Fritt for a King (Breakfast in Bed)
VIDEO
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February 16, 2013 | Categories: Uncategorized | Tags: 19th Century , American , Arts , Clean and Jerk , Cooking , core training , CrossFit Games , crossfit open , crossfit personal trainer , CrossFit San Ramon , crossfitsanramon , Literature , metcon , monty python , olympics , Ralph Waldo Emerson , Ring Dips , San Ramon , snatch , squat , strength and conditioning , v-ups , World Literature | Leave A Comment »
Welcome Back Michael!
Wednesday 2-6-13
Snatch Balance
+
4 Rounds For Time
“If you tell the truth you don’t have to remember anything.”
Mark Twain
A New Look at Coconut Oil
RECIPE OF THE DAY: Nabemono: Japanese Salmon and Shiitake Hot Pot
THE ART OF BONE BROTH
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February 5, 2013 | Categories: Uncategorized | Tags: barbell , box jump , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , crossfitsanramon , Mark Twain , metcon , New Look , Olympic Lifting , snatch , strength and conditioning , strength training | Leave A Comment »
Wednesday 1/30/2013
Take 20min to work on double unders and deficit HSPU
Then:
“Dream as if you’ll live forever, live as if you’ll die today.” James Dean You’ve probably seen it a few times like I have – but – this shit gets my blood pumping.
VIDEO
Oops, I meant this one
VIDEO
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January 29, 2013 | Categories: Uncategorized | Tags: burpee , Business , cats , Clean and Jerk , CrossFit Gym , crossfit personal trainer , CrossFit San Ramon , Food , jeb corlis , kettlebell , metcon , pushup , Recreation , rest , run , running , San Francisco Bay Area , snatch , strength and conditioning , wingsuit | 1 Comment »
NOTE: the Endurance WOD running coaching is cancelled tomorrow due to The Coyote Hills 1/2 Marathon I am running tomorrow AM. I will leave you a workout below Have Fun!
Saturday 1-26
Use today and tomorrow (Sunday 1-27) as a make up day
for any 1 rep max lifts that you may have missed.
“DT”
Five rounds for time
Coaches Corner: Good Luck, Just keep breathing and moving- Nik
Endurance WOD
For Time:
Run 400
Row 500
Run 800
Row 1000
Run 1200
Row 1500
Run 1 mile
All Runs are Flat!
Coaches Corner: Again, today you will be on your own. Warm up with a few drills and dynamic stretches.
No rest between runs and rows. This is 6k or 3.75 miles total, pace wisely.
Start quick but relaxed. Increase effort gradually as you go to maintain pace.
“Do not be too timid and squeamish about your actions. All life is an experience.” Ralph Waldo Emmerson Robb Wolf Carbs in the Evening?
RECIPE OF THE DAY: Southwestern Frittata VIDEO
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January 25, 2013 | Categories: Uncategorized | Tags: arnold swartzanegger , burpee , Carbohydrates , Clean , Clean and Jerk , crossfit personal trainer , CrossFit San Ramon , DT crossfit , Eating , eggs , Food , frittata , kettlebell , Martin Luther King , metcon , Olympic Lifting , personal trainer , Robb Wolf , San Francisco Bay Area , Shopping , snatch , squat , strength and conditioning | Leave A Comment »
Denise with solid body position on push ups midway through “Cindy”.
Friday 1-25-2013
Take as long as needed to establish 1 Rep Max:
Power Snatch & Power Clean
Then:
4 rounds for time of:
5 Power Snatches 115/75#
“Find out who you are and do it on purpose.” Dolly Parton Sticking with Smaller Goals Keeps Weight Loss on Track
RECIPE OF THE DAY: Celery Root and Apple Slaw
VIDEO
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January 24, 2013 | Categories: Uncategorized | Tags: Andrew Jackson , apple , celery root , crossfit personal trainer , CrossFit San Ramon , Dolly Parton , goals , health , kettlebell , metcon , Olympic Lifting , parkour , Power clean , San Francisco Bay Area , Shopping , slaw , snatch , squat , strength and conditioning , Support Groups , Weight Loss | Leave A Comment »
Thursday 1-24-2013
Take as long as needed to establish
1 Rep Max:
Deadlift
&
500 m Row for time
Then:
10 STRICT Pull ups 10 Wall Balls 20/14#
8 STRICT Pull ups 15 Wall Balls 20/14#
6 STRICT Pull ups 20 Wall Balls 20/14#
4 STRICT Pull ups 25 Wall Balls 20/14#
2 STRICT Pull ups 30 Wall Balls 20/14#
Endurance
4 x 600 hill
3 min rest + hamstring work with bands
“I am a pessimist because of intelligence and an optimist because of will.” Antonia Gramasi The Unsavory Truth of the McRib and Other Fake Foods, and Why Russia Banned US-Raised Meat
RECIPE OF THE DAY: Paleo Taco Casserole VIDEO
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January 23, 2013 | Categories: Uncategorized | Tags: Balls , barbell , Business , casserole , Clean and Jerk , CrossFit , CrossFit San Ramon , CrossFit WOD , deadlift , fitness , floride , Food , Home , Martin Luther King , mcDonalds , metcon , personal trainer , personal training , pullup , rowing , San Ramon , snatch , strength and conditioning , STRICT PULL UP , taco , wallball | Leave A Comment »
Tuesday 1-22
Take as long as needed to establish 1 Rep Max:
3 Position Snatch Pull & Weighted Pull up and Ring Dip
Then:
“Cindy”
20min AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
Endurance
6 x 400m
90 second rest
“Just because I can’t do it today doesn’t mean I won’t be able to do it someday!” Good Bacteria in the Intestines Helps Prevent Diabetes
RECIPE OF THE DAY: Baked Kale Chips
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January 19, 2013 | Categories: Uncategorized | Tags: bacteria , Conditions and Diseases , Cooking , crossfit cindy , crossfit girls , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , diabetes , Endocrine Disorders , health , Home , inspiration , kale , metcon , Pancreas , personal training , Sauces Dips Gravies and Toppings , snatch | Leave A Comment »
Michele gets deep into a squat clean.
Saturday 1-19-13 1 minute AMRAP of Deadlift (185/120) then (no break)
10 min to complete: 100 Burpees for time.
*Perform 1 Clean EMOM beginning after the first minute (185/120)
then (no break) 1 minute AMRAP of Deadlift (185/120)
EMOM = every minute on the minute
Endurance
30 minute tempo run 80%
“Every human being is the author of his own health or disease.” Buddha CSPI on New Coca-Cola Advertising Campaign & Obesity
“The soda industry is under siege, and for good reason. This new advertising campaign from Coca-Cola is just a damage control exercise, and not a meaningful contribution toward addressing obesity. What the industry is trying to do is forestall sensible policy approaches to reducing sugary drink consumption, including taxes, further exclusion from public facilities, and caps on serving sizes such as the measure proposed by Mayor Bloomberg.”
RECIPE OF THE DAY: Grain Free “Breakfast” Bars
The Perfect Human Diet VIDEO
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January 18, 2013 | Categories: Uncategorized | Tags: Clean , Clean and Jerk , Coca-Cola , CrossFit , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , endurance , health , kettlebell , Obesity , run , snatch , Soft drink , squat , strength and conditioning | Leave A Comment »
Shelli and Candy are CrossFit! These two exemplify community, camaraderie, hard work, dedication and perseverance. They overcome obstacles to their performance and continue forward. I thank you both. You inspire me!
Thursday 1/17/2013
Part A Establish 1rep max Clean (Any style, Full clean is recommended)
Part B
15 C2B Pull-ups
50 Jumping Lunges
30 Wall Balls 20/14#
12 C2B Pull-ups
40 Jumping Lunges
20 Wall Balls 20/14#
9 C2B Pull-ups
30 Jumping Lunges
10 Wall Balls 20/14#
ENDURANCE
15 X 200
Rest 1 minute rest between
Focus on relaxed speed.
Why Compete in the Open?
“We are all faced with a series of great opportunities brilliantly disguised as impossible situations.”
Charles R. Swindoll quotes (American Writer and Clergyman, b.1934)
RECIPE OF THE DAY: Egg Drop Soup with Chicken
US Olympic Coach explains Clean and Jerk
US Olympic coach explains Snatch
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January 16, 2013 | Categories: Uncategorized | Tags: Clean and Jerk , Cooking , crossfit personal trainer , CrossFit San Ramon , Home , jerk , metcon , Olympic Lifting , snatch , Soups and Stews , strength and conditioning , strength training , United States , World Cuisines | Leave A Comment »
Tuesday 1-15-13
Part A
3×3 Snatch First Pull (110% of max snatch)
3x 3 Hang Clean Pull (110% max clean)
Part B
2 minutes Burpees
*Rest 2 minutes.
4 minute AMRAP of:
20 Front Rack Walking Lunges 95/65#
10 T2B
*Rest 2 minutes
2 minutes Burpees
Endurance
I forgot to post the endurance! Here it is!
30/30 4 x 6 minutes
Bring a watch if you have it otherwise you may have to estimate times.
4 rounds
30 seconds hard 30 seconds easy for six minutes
3 minute easy recovery
The hard 30 is at 85 to 90% of perceived max exertion
The easy is at 40 to 60%
“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
―
Randy Pausch ,
The Last Lecture
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January 14, 2013 | Categories: Uncategorized | Tags: barbell , Beginners , burpee , burpees , conditioning , crossfit open , crossfit personal trainer , CrossFit San Ramon , Danville , Home , kettlebell , metcon , People , personal training , Power clean , Randy Pausch , San Ramon , snatch , WOD | Leave A Comment »
Thursday 1/10/2013
Thursday 1-10-13
Part A
15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
Part B
For time.
30 T2B
Endurance
4 x 800 m
75 %, 85%, 95%, 100% effort
“It ain’t about how hard you can hit it’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done.”
Stallone as Rocky Balboa
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January 9, 2013 | Categories: Uncategorized | Tags: burpees , Clean and Jerk , CrossFit , CrossFit Danville , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , endurance , metcon , Olympic Lifting , One-repetition maximum , pullup , Recreation , San Ramon , snatch , squat , strength , strength and conditioning , Thruster | Leave A Comment »
–HAPPY NEW YEAR–
Tuesday 1/1/2013
Classes today at 5:30 pm, 6:30 pm
Beginner Class at 7:30 pm
Part A
Snatch
7 x 2
Part B
Today we do the CrossFit.com WOD
Five rounds for time of:
“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” ― Benjamin Franklin
Green Curry Turkey Stir Fr y
Should we Eat Legumes?
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December 31, 2012 | Categories: Uncategorized | Tags: Beginners , burpees , Cooking , CrossFit , CrossFit San Ramon , CrossFit WOD , Holiday , Home , New Year , New Year's Eve , San Ramon , snatch , strength and conditioning , team push ups , wallball | Leave A Comment »
Friday 12/28/2012
Part A
Snatch Balance + additional Overhead Squat
10 x 1
Part B
COE
Ten rounds
95 pound Thruster, 10 reps
10 Ring push-ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” ― Mark Twain
Bacon Maple Meatballs
Why LOW Cholesterol is NOT Good for YOU
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December 27, 2012 | Categories: Uncategorized | Tags: barbell , crossfit personal trainer , CrossFit San Ramon , CrossFit WOD , hero wod , metcon , Olympic Lifting , personal trainer , personal training , pushup , snatch , strength and conditioning | Leave A Comment »
This is JB, showing how to jump off of a truck. He inspired my fateful jump off of the same truck.
Saturday 12/8/2012
Snatch
3@65% 4 @ 70% 2 @ 75% 1 @ 80%
“Tommy Mac”
12 Burpees
12 Thruster 115/75
12 Burpees
12 Power snatch 115/75
12 Burpees
12 Push Jerk 115/75
12 Burpees
12 Hang Squat Clean 115/75
12 Burpees
12 Overhead Squat 115/75
Endurance WOD
Tempo run around the block 80%
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it. ”Raymond Chandler
“In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our own responsibility.”Eleanor Roosevelt
Some of you have asked if it is on video so here it is. Yeah, JB did it better, way better.
VIDEO
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December 7, 2012 | Categories: Uncategorized | Tags: burpees , Clean , CrossFit , CrossFit San Ramon , Eleanor Roosevelt , hero wod , History , metcon , paleo , parkour , Raymond Chandler , snatch , squat , Thruster , United States | 1 Comment »
You didn’t bring the right clothes for your workout? Next Excuse?
Friday 12/7/2012
Split Jerk Behind Head
5 x 2
&
3 rounds for time:
200 m Farmers Walk 45/25
50 Flutter Kicks (R+L=1)
10 Bumper Plate Burpees 45/25
“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” ― Jordan Belfort
“It is better to offer no excuse than a bad one.” ― George Washington
Chicken Vegetable Lettuce Cups
Here are some people having fun with the sport that dominated 30+years of my life…
VIDEO
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December 6, 2012 | Categories: Uncategorized | Tags: barbell , burpees , Clean and Jerk , CrossFit San Ramon , Friday , George Washington , History , Jordan Belfort , metcon , personal training , pushup , Recreation , snatch , squat , strength and conditioning , United States , vince lombardi , World of Darkness | Leave A Comment »
Monday 12/3/2012
Back Squat
2 x 9 @70% 5 @ 80%
&
for time:
9 Hang Power Snatch 135/95
40 double unders
6 Hang Power Snatch 135/95
40 double unders
3 Hang Power Snatch 135/95
40 double unders
“Sometime we are lucky enough to know that our lives have been changed, to discard the old, embrace the new, and run headlong down an immutable course” ― Jacques-Yves Cousteau
Chard Wrapped Salmon
9 Most Important Foods to Buy Organic
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December 2, 2012 | Categories: Uncategorized | Tags: Back Squat , barbell , CrossFit , CrossFit San Ramon , jump rope , metcon , personal training , snatch , squat , strength , strength and conditioning , WOD | Leave A Comment »
Sunday 12/2/2012
Olympic Total
&
3 rounds for time:
3 Squat Cleans @80% 1 rm
20 jumping lunges
100 m run
“You can discover more about a person in an hour of play than in a year of conversation.” Plato
Spinach Stuffed Pork Chops
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December 1, 2012 | Categories: Uncategorized | Tags: barbell , Clean and Jerk , conditioning , CrossFit San Ramon , CrossFit WOD , metcon , plato , snatch , strength and conditioning | Leave A Comment »
RECIPE OF THE DAY: French Nicoise Salad
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