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

Posts tagged “Cooking


Thinking of a healthy meal to make for dinner this week?  Well, look no further!

Below are 4 Paleo recipes to get you through the workweek:

Honey and Sesame Glazed Chicken Breasts with Green Beans

Link to recipe: http://www.myrecipes.com/recipe/honey-sesame-glazed-chicken-breasts-green-beans

Honey and Sesame-Glazed Chicken Breasts with Green Beans

Beef and Broccoli Stuffed Sweet Potatoes

Link to recipe: http://www.cookinglight.com/recipes/beef-broccoli-stuffed-sweet-potatoes

Beef and Broccoli Stuffed Sweet Potatoes

Blackened Steak Salad

Link to recipe: http://www.cookinglight.com/recipes/blackened-steak-salad

Paleo Blackened Steak Salad

Shrimp Cauliflower Rice

Link to recipe: http://www.cookinglight.com/recipes/paleo-shrimp-fried-cauliflower-rice

Paleo Shrimp Cauliflower Rice

Enjoy !


CFSR 2.26.18

Motivation Monday

why crossfit

Stay motivated and don’t forget why you started!

Curious to learn more? Contact CrossFit San Ramon today.

CFSR 2.25.18


Image result for ketogenic diet

Have you been been hearing all the buzz about the ketogenic diet and are curious to find out what it is?

The keto diet was originally developed by a pioneering researcher in diabetes and nutrition, Dr. Russell Wilder in 1924 to combat epilepsy.

A keto diet is a low carbohydrate, high fat and adequate protein diet.  The diet shares a few similarities with the low carb or Atkins Diet.  The idea is that energy is burned from fats and proteins rather than from carbohydrates.  The reduction of carbs in your nutritional intake can put you in a state referred to as “ketosis.”

Ketosis happens when you eat a low carb (less than 50 grams) high protein diet. This makes your body run out of glucose which it uses for fuel.  The body will start breaking down the available proteins and fats to use for energy, creating molecules known as ketone bodies. These ketones replace glucose and are used as fuel by the muscles and the brain. This process can cause weight loss.  A study conducted by the National Institute of Health discovered that the brain prefers ketones over glucose.

So why go keto and what are the benefits for CrossFitters?

  • Helps to reduce appetite by reducing your appetite like your stomach has shrunk

  • It helps to regulate blood sugar and insulin levels because with a ketogenic diet, the body’s blood sugar would have no need to rise up or to be disturbed

  • Reduce blood sugar

  • Reverse cases of metabolic syndrome

  • It is therapeutic for the brain

  • It can prevent lots of other ailments such as; cancer, heart disease, acne, diabetes, epilepsy, polycystic ovary syndrome and more

  • It is also known to help enhance the performance and endurance of athletes when they train

Crossfit athletes are one of the toughest athletes of all time. They lift heavy weights and do rigorous cardio on a daily basis to build up their strength and performance levels.  These athletes need the endurance of a runner and the strength of a powerlifter, and typically their performance would improve on a carbohydrate rich diet.  Since the loss of body fat and lean muscle mass helps you to carry out the workout more effectively and easily. The energy in the ketones produced by the body can produce more energy per molecule than glucose therefore enhancing your WOD performance.


CFSR 2.21.18

Wellness Wednesday: The Paleo Diet


The Paleo Diet puts the focus on eating real, natural, whole foods that have gone through little or no processing to get on your plate.  You eat plants and animals. We’re talking meats, fish, eggs, greens, veggies, fruits, and nuts.

The philosophy behind the Paleo Diet: experts took note of our modern-day behavior and thought, if obesity and disease rates are rising as quickly as processed foods are flying off shelves, maybe we should go back to our roots and eat like our early ancestors did?

Simply put: “If a caveman didn’t eat it, neither should you.”

Some benefits of going Paleo: 

  • Weight loss

  • Feeling pleasantly full for longer periods of time

  • Less sugar cravings

  • Clearer skin

  • Increase in energy

  • Physically more muscular

  • Improved digestion

  • Reduced inflammation

  • Healthier relationship with food

Below are a list of things you CAN eat:

  • Chicken

  • Fish

  • Red meat

  • Pork

  • Eggs

  • Vegetables

  • Fruits

  • Nuts

  • Natural oils

  • Healthy fats

  • Natural sweeteners

Pro tip: Prioritize organic, grass-fed meats and free-range eggs, and opt for wild-caught seafood and organic vegetables.

Foods that are “OFF LIMITS”:

  • Processed foods

  • Refined sugar

  • Refined carbs

  • Legumes

  • Dairy

  • Grains

  • Vegetable oils

Keep in mind when starting a Paleo Diet that there are many variations and that there is no such thing as a perfect Paleo Diet plan.  It’s about finding the Paleo plan that works best for you.

Stay tuned for the next Paleo Course at CrossFit San Ramon…

Here at CFSR we practice what we preach, and we understand that life is busy and meal prepping isn’t always an option.  We’re fortunate enough to have OUT OF THE CAVE on our side!

They deliver fresh Paleo meals to us every Monday evening for anyone to enjoy during the week  – AND – for those of you who would like to order multiple meals, exactly how YOU want them, click on the link below to order!


February Reminders:

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!


CFSR 2.14.18

CrossFit: Why It’s Worth Trying

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Below are 5 reasons why CrossFit is worth a try if you’re looking for a fitness journey that can make positive changes in your life.

  1. It’s a challenge: CrossFit can provide a challenge both mentally and physically.  Some say that if you are not progressing then you’re regressing and embracing a challenge leads to progress.

  2. You will definitely see results: if you commit to CrossFit, you will see results in your agility, strength, endurance and overall health.  It will also encourage you to eat nutritious food to fuel your body so you can improve your performance and generate better results.

  3. It creates empowerment: CrossFit makes you feel empowered when you complete workouts you never thought would be possible.  It gives you a sense of ownership, control and contributes to the mindset that you are a total boss.

  4. It’s a culture and a community: CrossFit individuals experiencing real challenges and providing endless support for one another quickly become a family, NOT just a class. Most gyms participate in group activities like The Open or local competitions, and many encourage members to give back to the local community outside their own walls.

  5. It’s workout with a purpose: CrossFit doesn’t only specialize in one area of your body.  It is an overall fitness experience that is fun and aims to improve quality of living by making everyday movements part of programming.

Curious to try CrossFit?

Contact us today and join one of the most progressive and popular fitness regimens.  We offer personal training packages  – whether it’s weight loss, muscle gain, better athletic performance, or just getting prepared for CrossFit – we got you covered!  Check out our Personal Training Page at http://www.crossfitsr.com and get started today!

February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!



CFSR 2.13.18

Have no idea what to get the special CrossFitter in your life for Valentine’s Day?  Well, look no further because we’ve put together some gift ideas to make them smile from ear-to-ear this Valentine’s Day (not a sponsored post).

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Out of the Cave Meal Delivery Service – Meal Prep for Athletes: Have you tried the TWO NEW meals?  Pollitas and Pork Adobo?  They are so DELICIOUS! Every Monday night at 8 PM fresh meals are brought to CrossFit San Ramon for your CrossFitter.  If you’d like to order custom meals, please go to outofthecavefood.com/order to get started!

Designs for Health at CrossFit San Ramon: Give your loved one the gift of pre and post workout shakes, bars, vitamins, supplements, joint health, etc. The bars and shakes taste oh so good and just about any CrossFitter (or fitness fan) would love them too!  Check out http://www.crossfitsr.com and let Tim or Lori help you with any questions you might have.

US Cryotheraphy: Buy your CrossFitter a session for Valentine’s Day.  CrossFit San Ramon members receive a special of $29 for 1 Whole Body + Localized Cryotherapy + Hydro Massage + NormaTec Compression.

Speed Rope: A lot of CrossFitters own their own jump rope, but if you’re buying for a newbie, a speed rope is a great option. Most of them are adjustable, so you can give them one that they can later customize to their preference.  These can be found online through Amazon, RxSmartGear, or RPMTraining.

Paleo Cookbook: Not every CrossFitter eats Paleo, but many of them are healthy eaters. Here is a list of Paleo Cookbooks worth buying: Juli Bauer’s Paleo Cookbook, Practical Paleo by Diane Sanfilippo, Fed & Fit by Cassy Joy Garcia.

Calf Sleeve: Having rope climbs in a workout means that you NEED some sort of shin protection. Otherwise, you’re ripping up your leg, which does not feel good. (It also looks pretty gross.) Knee-high socks are a great option, but slipping on a calf sleeve is so much easier! Give your loved one a pair for Valentine’s day.

Magnetic WOD Smartphone Mount: This mount is great for recording Olympic lifts and other movements to help improve form. It’s also pretty awesome for taking photos/videos for your blog or Instagram!

I hope you found these suggestions helpful.  Now go out there and make your CrossFitter a happy Valentine!

February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!


CFSR 1.11.2017

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