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Posts tagged “crossfit kids

CFSR 04.10.2018

“Friends who workout together, stay together”

Image may contain: one or more people and people sitting

It’s Guest Day Tuesday’s !!! Be my guest, bring in your guest. Workout together, and get your workout in !!!

CFSR 3.08.18

Foundational Movements of CrossFit continued…

The Shoulder Press targets the deltoids, trapezius, triceps, serratus anterior and the upper portion of the pecs.  The most important benefit of this movement is that it will increase your bone strength and improve stability which decreases the risk for osteoporosis.

The Push Press targets the calves, quads, core, deltoids, and triceps.  Push pressing forces you to produce maximal force in minimal time.

The Push Jerk involves explosive power coming from a strong posterior chain and explosive hips.  It is a variation of an Olympic lift that develops full-body power.

To be continued…

CFSR 2.28.18

CrossFit Cindy

CrossFit Cindy is a great workout for beginners and advanced level individuals. It’s simple but very challenging. 

Don’t let the female name fool you! It may look easy on paper but it’s definitely a challenge for both men and women.  The movements themselves are great for beginners but can also be used by top elite athletes.

Complete as many rounds as you can (AMRAP) in 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Below are videos to help you perform the workouts properly:

Push-Up Tutorial: 

Squat Tutorial:

CFSR 2.27.18

How To Master the Muscle-Up

Muscle-ups are a full-body workout that comprises doing a pull-up on rings or a pull-up bar following a dip. There are many benefits of doing muscle-ups in contrast to just pull-ups or dip.  Muscle-ups improve upper body power and strength.  It is the best upper body workout especially for CrossFitters.

Keep in mind that a bar muscle-up is a lot harder to do than a ring muscle-up because it is a non-moving object that can make it difficult to get into the position to press out.

Before you try to attempt a muscle-up, you should be proficient with:

  • kipping pull-ups

  • kipping chest-to-bar pull-ups and dips

  • strict pull-ups

If you don’t have the strict pull-up mastered yet, then a bar muscle-up will be very difficult to accomplish. Development of the latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis are important, not just for strength, but to protect the rotator cuff muscles and back. Working on the above exercises will help to strength these muscles.

The momentum you generate from your hips can make or break your muscle-up. Maintaining a strong core throughout is key, because if you lose your mid-line, you’ll lose your momentum. So, make sure to practice your kipping and watch the video below for tips on how to properly execute a muscle-up:




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 2.23.18


Wall Balls are a staple of a CrossFit Workout. The movement of taking a weighted ball, performing a squat and then projecting the ball upward to a target on the wall is the pure example of core to extremity.

The Karen Workout of the Day (WOD) is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

  • 150 Wallballs 

  • Men – 20 lbs to 10′ target and Women – 14 lbs to 9′ target

  • For Time

Check out the video below on how to do Wall Ball Shots to increase your strength and improve your performance in CrossFit WODS.


  • Begin with the feet shoulder width apart in the squat stance.

  • Hands holding the ball at the shoulders.

POINTS OF PERFORMANCE FOR WALL BALL SHOTS                               

  • Descend down into a full front squat with the crease of the hip below the knee.

  • Keeping the chest up drive through your heels, aggressively extending the hips and knees.

  • After aggressively opening the hip, throw the ball up to a target on the wall.

  • Receive the ball with the arms extended and cushion the force as you descend into the next rep.