December and New Year Holiday Hours
Friday 12/21/18 last class 5:30 pm
Saturday 12/22/18 9:00 am
Sunday 12/23/18 9:30 am
Monday, Xmas Eve 9:30 am
Christmas Day – Closed WOD will be posted for at home workout
Wednesday 12/26/18 9:30 am
Thursday 12/27/18 5:30 am, 10:30 am, 5:30 pm
Friday 12/28/18 5:30 am, 10:30 am, 5:30 pm
Saturday 12/29/18 9:00 am
Sunday 12/30/18 9:30 am
Monday 12/31 5:30 am, 10:30 am, 5:30 pm
Tuesday 1/1/2019 9:30 am
*NO TEENS CLASS THE WEEK OF XMAS*
They can join adult classes.
Marisa took 3rd overall, Ed qualified for the Pan Am Masters, Ashleigh hit a Snatch PR and is on track for Junior Nationals next year, Kristen got 6/6 lifts, Josh PRd and won his weight class, Lorraine put up a solid, impressive 52KG Clean & Jerk, Bon made all his C&Js, Jim qualified for the American Open Masters Comp next year – and a huge crowd of CFSR members, friends and family showed up Saturday and Sunday to show their support and feel the excitement!
Today we want to congratulate all of our athletes that competed this weekend, you guys did great in representing CrossFit San Ramon in our first competition as a team.
Also we are happy to announce our upcoming Black Friday Deals.
Current and New Members.
Annual Unlimited Membership – $1850 (Pay in full)
Includes a free Pose Clinic, Weightlifting Clinic and our New Decade of Excellence T-Shirt
6 Month Unlimited Membership – $950 (Pay in full)
Includes a free Pose clinic and Weightlifting Clinic.
10 sessions of 30 minutes for $500 ($100 off regular price) – New Clients only
2 – on Ramps for $75! and 25% off your first month if you sign up between 11/21 and 11/30
Apparel – Buy a new decade of Excellence T- Shirt ($20) and get a grey CFSR T-Shirt for only $5!! and All Tanks from the last run are $15!
Lastly Current Members – For each person you refer to CFSR you’ll receive $20 store credit on your account when they sign up for a membership! Now through January 31, 2019 *Make sure your friend lets us know that YOU referred them!
Coach Lori’s Arm Accessory work AND a 30 minute AMRAP –
OMG, GET IN HERE!!!
SATURDAY HOURS –
7:00am Advanced Class
8:00 & 9:00am All levels
3 times to get in here and make the most out of your weekend!
THE 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.
Community, Family, Friends