New Years Eve 10:30 am only
New Years Day 5:30 pm 6:30 pm WOD
7:30 pm Beginners
3 x 5
100 ft Bear Crawl
20 Kettlebell Swings 53/35
“Confidence is contagious. So is lack of confidence.”
― Vince Lombardi Jr.
Bring the Confidence! Bring your A game!
Sugar… New Research – it keeps getting worse.
Note: Gym will be closed for Open Gym 4:00 to 5:30 pm on Thursday 12/20 due to a corporate event.
Friday is the end of the world as you all know (My theory is that as soon as the planets all line up on the opposite side of the sun, all of the solar system’s gravity will be working against us. We will be pulled into the sun. We must obey gravity it is the law),
so we are cancelling the 7:30pm class Friday night and having a party… A few short challenge throwdowns might add to the revelry. So if you want to entertain the masses in a showdown, throw down the gauntlet before a friend or a foe. Let the crowd determine your fate! They decide which WOD!
End of the world movie(s) will be shown. If you plan to imbibe, also plan for a safe return. Or to hang out until the end of the world.
I do have a friend who has a plan to save the world and is accepting donations for the cause…
if she is successful….We will also be cancelling the 7:30 am class on Saturday. We may need to recover:)
Clean and Jerk
1 rep @ 80% of max
EMOM (every minute on the minute) 10 minutes
3 rounds for time
20 Pull Ups
400 m Run
Endurance WOD 5:30pm only
60 meter sprint(flat)
EMOM (see above) 18 minutes
“Prediction is very difficult, especially about the future.”
― Niels Bohr
“It is known that there are an infinite number of worlds, simply because there is an infinite amount of space for them to be in. However, not every one of them is inhabited. Therefore, there must be a finite number of inhabited worlds. Any finite number divided by infinity is as near to nothing as makes no odds, so the average population of all the planets in the Universe can be said to be zero. From this it follows that the population of the whole Universe is also zero, and that any people you may meet from time to time are merely the products of a deranged imagination.”
― Douglas Adams, The Restaurant at the End of the Universe
I think he means we shouldn’t expect to find anyone out there if we are the survivors of the earth’s destruction. – so sad.
You didn’t bring the right clothes for your workout? Next Excuse?
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
Here are some people having fun with the sport that dominated 30+years of my life…
Clean & Jerk
3 @ 70% 3 @ 75% 2 @80%
In teams of 2:
20 min AMRAP
40 Kettlebell Swings 53/35
20 Chest to Bar Pull Ups
10 Front Squats 165/115
Coaches corner: Teams will work 1 person at a time. Teammates do not have to do equal amounts.
“I’ll do whatever it takes to win games, whether it’s sitting on a bench waving a towel, handing a cup of water to a teammate, or hitting the game-winning shot.”
― Kobe Bryant
Weighted pull ups and dips or Weighted Muscle Up
3 sets 5 reps
5 rounds for time:
10 Ring Rows
5 Over Head Squat 115/80
2 wall climb at the start and every 2 minutes thereafter until completion of WOD.
20 minute time Limit
Endurance WOD For New 5:30 pm Endurance Class
1 x 800 m run
3 minute rest
2 X 400 m run
2 minute rest after each
4 X 200 m run
1 minute rest after each
8 X 100 m run
30 seconds rest after each
“Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.”
― Vince Lombardi Jr.
Don’t tell the kids it’s reindeer! A bacon wrapped meatloaf mmm…
Open WOD 11.1
Complete as many rounds and reps as possible in 10 minutes of:
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Post total rounds.
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.”
― Vince Lombardi Jr.
Weighted Pull ups 5 x 5
5 rounds of 7 reps
This is one rep:
Do that seven times for one round. Do not let the bar rest on the ground at any time during the round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious”
This is you, everyday you come here knowing you will be engaged in a battle with yourself, as it is with all battles the true fight is for self mastery. You battle to win. You battle to beat your last effort. You battle to finish the workout. You battle to improve your skill. You battle to give full measure on every rep. You battle to find a way to continue in the face of personal adversity. You battle to get here. You battle your fears. You battle your self image. You know who you are. Whatever your battles are you are here, you are the heart of CrossFit San Ramon. Every victory no matter how large or small is a victory. I applaud you for facing yourself, for daring to change. I applaud you for laying exhausted on this field of battle, with the heart of a warrior pounding in your chest. – Tim