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Posts tagged “squat

CFSR WOD 6.3.2014



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?


Sexy Time Meatloaf …


CFSR WOD 3.12.2014

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The Infamous “Butt against the Wall” Stretch–it feels sooo good!



Every Minute On The Minute for 10 Minutes

3 Shoulder Press 3 Push Press 3 Split Jerk @ 75% of Shoulder Press 1 Rep Max


Tabata Something Else – Add Total Reps for all exercises

Pull Ups

Push Up

Sit Ups


Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive. ~Howard Thurman

Mobility WOD 271



CFSR WOD 3.7.2014

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CFSR 7:30pm Beginner Class lookin good!



Split Jerk Technique to Load – from the rack


For Time

20 Back Squat 165/115

20 Air Squat

10 Front Squat 165/115

30 Air Squat

5 Overhead Squat 165/115

40 Air Squat

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 258



CFSR WOD 1.17.2014

2010-12-15 02.45.36

CrossFit San Ramon Family, like no other!


Warm Up: Dynamic Bands Sprint work
 Strength: 8x50m Sprint Walk back for recovery
1 Mile Run (Flat)
50 Pull Ups
75 Push Ups
150 Squats
1 Mile Run (Hill)

“Courage is the most important of all the virtues because without courage, you can’t practice any other virtue consistently.”
― Maya Angelou

Mobility WOD 212

CFSR WOD 12.27.2013


Active Recovery: Row 1,000m
Tabata WOD: Bar Muscle Ups & Ring Dips
Try to maintain a 5-6 average every 20 seconds
Strength: Back Sqaut
5×6@70% (+20lbs)
Accessory: Death March 3 Sets of 10

“You have to expect things of yourself before you can do them.”

– Michael Jordan

Mobility WOD 191

Paleo Detox Cleanse Shake


About 1 serving of the Paleo Detox Shake

CFSR WOD 12.18.2013



Recovery: Spend 10min with lacrosse ball
Tabata WOD 16 Rounds (8 each):alternating
Burpees & KB Swings:
Try to maintain a 5-6 Burpee/ KB Swing average every 20 seconds
Strength: Back Squat
Accessory: Reverse Hypers & Weighted Sit Ups

 “Persistence can change failure into extraordinary achievement.”– Matt Biondi

Mobility WOD 183



Are you Mental?!

When your workout or your sport elicits such well meaning questions from friends and family,  maybe you are doing something special,  something that requires a bit of mental fortitude.

Congratulations! You have stepped into a place where many are unwilling to go, a place defined by willingness,  a place where your will carries you forward into discomfort and change.  There is no change without discomfort and no life without change.  In order to change and to live you seek the uncomfortable, welcoming the pain of change.  It becomes hard to understand how others can’t see it, content with stagnation, they criticize, they warn, they ridicule.  You continue moving forward one day at a time.  Earning every step that will make you appear “lucky” in their unwilling minds.

Those who share your knowledge and your journey have the utmost respect for all that you earn.  We know those challenges are not easy, from the first decision to get started to achievement of your loftiest goals every step is noteworthy, an accomplishment in its’ own right.  In the journey every step is of equal importance as the first step must be taken before the last.

Be Strong – Be Willing – Take another Step!

Everyone is Mental, choose Mental Strength.

- Tim-

CFSR WOD 12.9.2013


Warm Up: 3 Rounds
5-10 Banded Good Mornings
5-10 Dead Hang Pull Ups
5-10 Strict Press (45/33)
Strength: Establish 1 rep max Front Squat (Drop 25lbs for 3×1)
Conditioning: Run 800m
3 rounds of-
12 Ring Dips
8 Strict Pull-ups
Run 800m
“One man practicing sportsmanship is far better than 50 preaching it.”
– Knute Rockne
Mobility WOD 174
anyone else think these look oddly like tiny baked potatoes?

CFSR WOD 12.6.2013

Nice Snatch, Santa!

WHO’S READY TO PARTY TOMORROW? CFSR Holiday Party Saturday 6-9 pm!  See you then!


Warm Up: Foam Roll
Strength: EMOM 10MIN
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
Conditioning:  AMRAP 20min
In Teams of 2
40 Burpees
30 Snatches 75/45# (any style)
30 Burpees
30 Snatches 135/75# (any style)
20 Burpees
30 Snatches 165/100# (any style)
10 burpees
“I always felt that my greatest asset was not my physical ability, it was my mental ability.”– Bruce Jenner
Mobility WOD 171
Paleo Sausage and Giblet Stuffing

CFSR WOD 11.15.2013

Wiedemann Ranch Beef, grass fed and organic!  Hurry and select what you want,  Friday evening (tonight) is the cut off!  Click on the link below!
Warm Up:
Foam Roll
1 Power Clean + 1 Full Clean @ 80% of your  1RM Power Clean
In teams of 2
Power Elizabeth
21 – 15 – 9
Power Clean
Ring Dips
 Full Elizabeth
21 -15 -9
Full Cleans
Ring Dips
21-15-9 + 21-15-9    Reps Can be divided any way

“My Life is My Message”
― Mahatma Gandhi

Mobility WOD 151

The holy grail of hip mobility for the high glute/internal rotation.


Is a paleo treat really paleo?

CFSR WOD 11.13.2013

Warm Up:  Foam Roll
Dynamic Band Warm Up
Strength: Establish 1 rep max Front Squat (Drop 25lbs for 3×1)
Conditioning: Against a 12min Clock
30 Pistols
25 Burpee Box Jumps
30 Pistols
25 Burpee Box Jumps
ME Jumping Lunges
“I figured something out. The future is unpredictable.” 
― John Green, An Abundance of Katherines
Mobility WOD 149

CFSR WOD 11.12.2013

Warm Up:
Run 100m
5-10 Bar Thrusters
Strength: EMOM 10min
1 Clean @ 85%
Conditioning: 3 Rounds
Run 400m
15 HR Push Ups
“I want to lose weight by eating nothing but moon pies, which have significantly less gravity than earthier foods such as fruits and vegetables.” 
― Jarod Kintz, I Want

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 11.5.2013



Warm Up:
Tabata Abs- Flutter Kicks
1 Rep Max Back SqautCondtioning:

12 min AMRAP

5 Deadlift (225/155)
7 Burpees
9 Wall Ball (20/14)

“The weak can never forgive. Forgiveness is the attribute of the strong.” 
― Mahatma Gandhi

Mobility WOD 142 – IT Band and Hip Flexor


CFSR WOD 11.4.2013



Warm Up: 4 Rounds for time

7 Burpees

Run 100m


“Tabata This”

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total of the lowest # of reps in each exercise.

“Life’s hard. It’s even harder when you’re stupid.” 
― John Wayne
Mobility Wod 141- calves and ankles 

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 11.1.2013



In teams of 2.

1/2 of 2012 Regionals Event 4

75 Back Sqauts 135/95
50 Pull Ups
25 Shoulder 2 Overhead 135/95
75 Front Squats 85/65
50 Pull Ups
25 Shoulder to overhead 85/65
75 Overhead Sqauts 65/45
50 Pull Ups
25 Shoulder to Over head 65/45

“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

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 10.29.2013



Warm Up:

3rounds of:
10 Box step ups
10 Kettle Swings
10 Squats


5 x 5 Stiff Leg Snatch Grip Deadlifts


3 rounds for time of:

15 Toes 2 Bar
9 Front Squats 95/65
15 Burpees

“Competition is a rude yet effective motivation.”
― Toba BetaMaster of Stupidity

Mobility WOD 139


Rich Benefits of eating Chocolate

CFSR WOD 10.28.2013



Warm Up:3 Rounds of:
Run 200meters
20 Jumping Lunges

Strength: Back Sqaut
Work to a comfortable set of 5

“Fractured Fran”

21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups

“Play to win, not “not to lose”.”
― Dondi Scumaci

Mobility WOD 138


CFSR WOD 10.25.2013


Saturday is BARBELLS for BOOBS!!! 

Classes are cancelled – Get your WOD in from 10 am  to 1 pm.  The workout will be “Amazing  Grace”.  All levels are welcome and encouraged to be here.  Load will be scaled as needed.  We are raising money for breast cancer screenings. You do not have to donate to be here, but it is a great cause.  There will be Paleo goodies and other food available to purchase with proceeds going to the cause.  Halloween costumes and/or pink attire is encouraged.  

At 11 am  the kids & teens take on “Amazing Grace”.  Come and bring the family!



Warm  up:

Animal Crawls/Duck Walks/Hollow Rocks

Conditioning: in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

“I can't go back to yesterday because I was a different person then.” 
― Lewis Carroll, Alice in Wonderland

Mobility WOD 136


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 10.14.2013


Thanks Dave!  He donated all of our killer Halloween decorations.


Warm Up: 2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Strength: Back Squat

70%  80% 85%_____80% 85% 90%

Find % then add 10 lbs. for each lift

3Reps 2Reps 1Rep





Double Under

“He’s turned his life around. He used to be depressed and miserable. Now he’s miserable and depressed.” 
― David Frost

Mobility WOD 125


CFSR WOD 9.19.2013



Warm Up: 3 Rounds

7 Push Ups

7 Jumping Lunges

Run 200m


Tabata Something Else

Tabata Pull-up

Tabata Push-up

Tabata Sit-up (abmat)

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

“In my hands the means… In my heart the will.” 
― Tsugumi Ohba

Mobility WOD 101



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