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Posts tagged “crossfit open

CFSR 5.8.18

Today’s Tuesday! It’s Bring a Guest Day! Bring a friend to work out with you and get on the floor together! 

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“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

This high-intensity workout is extremely varied and all about getting the most bang for your workout buck. A CrossFitter will likely never do the same routine twice in one week and each workout will usually last between 45 minutes to an hour.

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Check out the pictures from the Cinco de Mayo throwdown, click here! 


CFSR 4.22.18

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“The difference between try and triumph is a little ‘umph’.”

Designs For Health –   Everything in the E-Store is 25% off your first order.  You must log in and then you can use the following code: FIRST25  Click HERE to get to the store.

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CFSR 3.11.18

Metcon – we have all heard the term…

But, what is it?

Metabolic Conditioning (metcon for short) is a style of CrossFit training with short sessions of higher-intensity training designed to increase metabolic demand and energy usage.  It is added to a training plan to take you to your training threshold, with short rest times to improve metabolic pathways.  Metcon is typically used as a workout “finisher”.

The goal of a metcon session should be to complete and sustain a high effort output over a short period of time, with as little rest as possible between workouts to make your body more energy-efficient.

How does it work?

Metcon follows either a HIIT (high-intensity interval training) workout with short periods of intense exercise followed by similar length at a lower intensity, or circuit training with various exercises performed back to back.

How will it help with fat loss?

Many studies have shown that metcon is great for fat loss because of increased fat oxidation, reductions in appetite, and the increase in muscular adaptations and the subsequent increase in lean body mass.

Short version: adding metcon to your program can intensify your fat loss efforts.

Some downsides to metcon is that it can often be misused.

Overall, metcon is a great way to work on areas you didn’t include in your main workout such as squats, pushing or pulling.

Add metcon to your training and challenge yourself by starting the workout below:

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CFSR 3.10.18

And just like that, we’re in the third week of the 2018 CrossFit Open!

In case you missed the CrossFit Open 2018 18.2, below is a recap of the live announcement and the matchup between CrossFit R.A.W. stars Bob Anthony and Lauren Black, followed by a showdown between CrossFit Games athletes Noah Ohlsen and Patrick Vellner:

 

 


CFSR 3.03.18

GHD Hip & Back Extension

The best thing about CrossFit is that it is a strength and conditioning program that creates a wide variety of functional exercises.  The back extension strengthens the posterior chain muscles including the glutes, hamstrings and lower back.  The hip extension builds the basic muscular control strength needed to making a neutral-spine position while the hip is in motion.

If you do not have a Roman chair or a back extension machine, Good Mornings and Supermans are appropriate substitutions according to CrossFit.com.

Good Mornings Tutorial: 

Superman Tutorial:

In a Back extension, only the back is extending, the hips are trapped and neutral.

In a Hip extension, the back stays rigid and flat while just the hips rotate.

There is also something called a Hip/Back Extension that is a combination of both.

Check out the videos below to learn the proper forms for both exercises:


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


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: