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Posts tagged “air squat

CFSR 3.01.18

We Love Squats

Squatting is one of the most essential aspects of any training program. It is a simple, yet highly effective and functional exercise.

Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment.  It is also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease.  Squats help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle.  It has long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue and are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits.

Give these 6 super effective squats a try:

Squats work the glutes, hamstrings, quad, back and core, making it a great total-body exercise. Once you’ve learned the basics of good form (described here), you’ll be ready to move on to these six super-effective squat variations that will do wonders for your strength, flexibility, physique and power. healthandfitnessnewswire.com

Learn how to squat properly by watching this video:

Here are a few tips to perfect your squat:

  • Start with your feet shoulder width apart

  • Keep your head in a neutral position looking straight ahead

  • Pull your hips back and down, as if you were about to sit in a low chair

  • Keep your weight on your heels

  • Keep your lower back tight to maintain your lumbar curve

  • Keep your chest up and shoulders back

  • Push your knees out so they track directly over your feet

  • Your hips should drop below the top of your knees at the bottom

  • Drive up off your heels

  • Rise to full extension

  • A mature squat will have a nearly vertical torso throughout the entire movement

  • Every bit of musculature is involved in the squat

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

WOD 5.16.16 CFSR

BBrazil Shopping Event – May 24th

Crossfit4Capes – June 12th



Grilled Romaine Hearts with Bacon & Celery Salt Ranch

CFSR WOD 4.11.2014




Strength – Back Squat

5@ 40%,  5@50% , 3@60%,  5@65%,  5@75% , Max Reps @85%

Conditioning –


Air Squats

Kettle Bell Swings 53/35

Box Jumps 24/20


Alternate 8 Each

Do the things that make you happier, smarter and healthier.

Mobility WOD 300



CFSR WOD 4.9.2014




Strength – Split Jerk from Rack

5@ 40%,  5@50%,   3@60%,   3@70%,   3@80%,  Max Rep @ 90%

Conditioning –

“Nasty Girls”

3 Rounds for Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

My favorite animal is steak. ~Fran Lebowitz

Mobility WOD 298


Flank Steak Pesto Rollups - Entrees -  - paleo diet, paleo, recipe, nutrition, robb wolf, scott hagnas, weight lifting, strength, conditioning, fitness, greg everett - Catalyst Athletics Recipes

CFSR WOD 3.27.2014

Have you signed up for the 14.5 Open Party this Sunday?

various xfit 2013 093


Skill/Strength– Clean & Jerk  Technique to Load



20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. ~ Marianne Williamson


Mobility WOD  291


Balsamic Glazed Pork Loin Chops with Jamaican Callaloo

31 Heros Sept 3rd 10am

Who doesnt love crossfit men? Is it possible not too?

Wednesday 8/24/11
6 rounds:
As many rounds possible in 3 min of:
3 Thrusters (95/65)
6 Pushups
9 Air squats
Rest 1 min between rounds

Coaches corner: Scored on total number of reps. Start over at 0 for each round

Life is not a drive thru

Fish oils impact on the brain

Pretty awesome stuff.

Last week I posted about the 31 heros charity WOD ther will be going on at gyms across the country on Septempber 3rd. Saturday they announced the WOD, which is:
AMRAP 31 min:
8 Thrusters (155/105)
6 Rope climbs
11 Box jumps (30/24)
While one partner performs the 8,6,11 the other partner performs a 400m sandbag run (45/25). Upon their return from the run they switch.

We will not be doing this workout as our normal class WOD. It will be at 10am on sept 3rd. Please let me know if you will be coming, and donate if you plan on participating!!!