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

Posts tagged “crossfit san rmaon

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

Light tuesdays

Joe needs a tan

Wednesday 5/18/11
As many rounds possible in 20 min of:
1 Rope climb
2 Wall climbs
3 Dumbbell squat clean thrusters (55/35)
4 Deadlifts (275/185)

Coaches corner: If you have not done rope climbs and plan on climbing the rope please wear long socks or something on your shins unless you want rope burn.

Bitter sweet: An inconvenient truth

What “everyone knows” may be changing

10 reasons why fructose is bad

Mitch, age 15, recently became the youngest member of the muscle up club. I wasnt there to catch it on film so since today was a light tuesday he did an easy one for me. Watch out for Mitch on a soccer field near you, pound for pound on of the most bad ass guys at the gym

In the slim chance you have an hour to kill and want to learn about the origins of the western diet give this a watch

Cooking class update

Barbara and Jay 19 have recently become good friends…..

Wednesday 3/2/11
Run 2 miles
15 Clean and Jerk (BW/.75)
10 Rope climbs
Coaches corner: You can complete the reps and miles in any way you think will allow the fastest time possible. If you choose to run a mile at a time the miles will be flat.

More bone an less fat through exercise. DUH

Sugary drinks and blood pressure

Time for some mega protein. Sorry for the few swear words, but something tells me you guys dont mind.

Love every word of this article. If you dont want to ready it at least read this part. Steps to mastery.

Over the longer-term (months to years), progress is not linear, but is more of a step function. Again, musicians know this only too well—you will work for weeks and weeks, and sometimes even have the experience that you are actually getting worse at what you’re doing. (Let me tell you, that is awesome, especially if you’re putting in solid 6-8 hour days.) Then, in a sudden burst, you will wake up one morning and have made massive progress seemingly overnight, or perhaps you will make incredible progress in a few days. What has happened is that the hard work finally paid dividends, but it can come after many weeks or months of no progress. Your growth will not be a line or curve… more like a series of plateaus and steps. Most people get lost here because they lose faith on the plateaus, or they think they magically got better because “they are just that good.” No, you didn’t, and you aren’t.

Remember that the new schedule has started. The is no longer a noon class, it is not open gym time. We added a 5:30pm class as well.

An update on Sarahs cooking class. It will not be this weekend. My moms birthday is this week and I didnt realize that she will not be able to come in. So we will be pushing it back a bit. We have 20+ people signed up so we may have to break it up into 2 classes. Sarah let me know that the costs of the supplies will prob work out to $50 a person so if that is too steep just cross your name off the list.

Those that are going to participate in the CF open starting in 2 WEEKS please let me know as Im trying to figure out how we will run the WODs so you can all do them together.



March 15th here we come

Now for the low low price of 7.50 you can take home your very own Dusty shirt. Buy today and I will personally autograph it. Trudy obviously loves hers

Saturday 2/19/11
4 rounds for time:
100 ft. overhead walking lunges (45/25)
30 Box jumps (24/20)
20 Wallball shots (20/14)
10 Handstand pushups

Ecuadors villagers DNA: Key to lasting health?

Chronic fatigue syndrome symptoms improved with exercise

Less then 1 month away. Who’s gonna do it?

Cool website. Foodsize.com

Zumba, really?

Team prowler pushes + Scott riding shotgun always makes for a good time

Friday 1/21/11

for time:
Power Clean (155/105)
Handstand pushup
Toes 2 bar

Gym etiquette. Zumba, really?

Bacon flavored gum

This is what Canadians do in there free time…. thanks for the link Brian, a true Canuck

Annoying people at the gym you cant avoid. I can think of several people for each of these categories, but not at our gym of course.


Epic meal

First Trudy overcomes parking under the ledge, second she conquers a taller box!! Nice Trudy

Saturday 1/15/11

5 rounds for time:
30 KB swings (70/53)
30 Burpees
30 GHD situps

coaches corner: DO NOT attempt all 5 rounds of GHD situp if you have not done them or are new to the movement.

GM chickens cant transmit bird flu

Food fight

I love these guys