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

Posts tagged “Filthy Fifty

CFSR 5.1.17

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The 9:30 am crew smashed the filthy fifty with coach Ed, great job!

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 7.20.2014

Who’s coming to the POSE Running Clinic this morning?  10:30-11:30am

Followed by the CFSR Potluck Noon – 2!


7.16.14 017Proof that Tim’s not angry when he’s doing the programming!  😉


Warm Up – 400 Meter Run & 3-5 of each exercise below

Leader Board Challenge – FILTHY FIFTY

For time:
50 Box jumps 24/40
50 Jumping pull-ups
50 Kettle bell Swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push press 45/35
50 Back Extensions
50 Wall balls 20/14
50 Burpees
50 Double Unders

BONUS ABS…seriously?  Tabata Sit Ups





CFSR WOD 3.19.2014

3152014 006


Warm Up – 10 Minute Foam Roll

Run 800 Meters

Conditioning –

Filthy Fifty

For Time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings 53/35
50 Walking Lunge
50 Knees to elbows
50 Push press 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Your stomach shouldn’t be a waste basket. ~Dori Friedberg

Mobility WOD 278


You always remember your first time

Happy birthday to one of our newest early risers Nicole. Burpees on your birthday how lucky…..

Tuesday 11/16/10
“filthy fifty”
50 Box jumps (24/20)
50 Jumping pullups
50 KB swings (35)
50 Walking lunges
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wallball shots (20/14)
50 Burpees
50 Double unders

Dieting? Why you should ditch the diet soda.

Diet, exercise aid weight loss……..

Check out this AWESOME video from the Frann-off this past Saturday. Its another quality Wade Lee film

The Holidays are upon us and I was thinking of putting together a holiday party for everyone. I put an intrest sheet up at the gym. If you would like to have one please write your name up there. No workout will take place.

The psychological component. Please give this Crossfit journal video a view. Top Crossfit athletes talk about what goes on mentally during a WOD and how to not let your workouts define who you are. Awesome video I felt like they were in my head.

Thats filthy

Wednesday 4/6/10

Travis made it to the main crossfit games website. Far left

Filthy fifty
50 box jumps (24/20)
50 jumping pullups
50 kb swings (36)
50 walking lunges (25each leg)
50 knees to elbows
50 push press 45lbs
50 back extensions
50 wallball shots (20/14)
50 burpees
50 double unders

Its crazy what the body can do when you put your mind to it.

Paleo energy bars. I know some of the things I post on here may not look good to you non paleo people but trust me on this, these things are awesome! I make them from time to time and the only problem is trying not to eat them in one sitting. If you try to make them here is a hint, after you cook them put them in the fridge for a while before you cut them. If you try to cut them right out of the oven they get all crumbly.

If you havent started logging your workouts yet, I know who you are, do it now!!!!! It can be on the white board, a binder, scratch paper, or napkins. It doesnt matter just write it down. I pulled out my old training journal from when I first started crossfit and it crazy to see leaps I have made from day 1 to present day. But you dont know the progress you have made until you WRITE IT DOWN!!!! Its a really great feeling to see where you are and where you have been. Again I KNOW WHO YOU ARE!

“Trainers v. Trainers” from the Second Annual Certification Staff Trainer Summit at the University of San Diego, February 2010 – video [wmv] [mov]

Saturday 7/25/09

Saturday 7/25 WOD

Snatches 5×3

CrossFit Main Site Video Demonstrations:  The Snatch Series

Snatch: Arms, Coach Burgener, Snatch Balance-Finding Max Analysis, Snatch Foot Position, Coach Burgener, Snatch Instruction, Coach Burgener, Snatch: Jump and Land, Coach Burgener, Snatch: Three Pulls, Coach Burgener

You can always go to the CrossFit Main site for video demos and instruction.

Gym Results

Gym Results