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

Posts tagged “lunge

WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash

CFSR WOD 3.30.2013

Krisztina on 13.2

Krisztina on 13.2

Sunday we are doing Open 13.4 starting at 10:30 until all competitors are finished.

Stay for the BBQ / potluck after.

Still having trouble hammering out the push ups? It’s time to end that problem! 100 day push up challenge starting after the Open 13.5 workout closes… stay tuned!

Saturday 3/30/2013

Front Squat


3 rounds for time:

30 walking lunge

20 grasshopper

10 divebomber

““Life is just one damned thing after another” Elbert Hubbard

Why Butter is Health Food

RECIPE OF THE DAY: Baked Indian Talapia

CFSR WOD 3.29.2013

Josh,  We wish you all the best in your endeavors!  We look forward to seeing you on your return!

Josh, We wish you all the best in your endeavors! We look forward to seeing you on your return!

Friday 3/29/13

EMOM 7min
3 Curtis P complex (95/65)

(Curtis P complex = 1 clean +1 lunge  R + 1 lunge L + 1 push press)
15 Minute AMRAP:
400m Run
15 Burpees
25 KB Swings (53#/35#)

“Scar tissue is stronger than regular tissue. Realize the strength, move on”  Henry Rollins

New Study: Lowfat and Skim Milk Drinking Kids Are Fattest


RECIPE OF THE DAY: Zucchini Waffle Sandwich

embrace the pain, push the threshold, feel the suck

You may have noticed all the road work in the parking lot. It got annoying so we flipped it.

Saturday 8/7/10

As many rounds possible in 20 min of:
10 Sumodeadlift highpulls (95/65)
15 Box jumps (24/20)
20 Jump lunges

Whats a jump lunge?

REMEMBER Casey will be subbing the morning classes tomorrow. I will be there for the first half of the 7:30 class before I head over to cf oakland to listen to paleo master Robb Wolf.  Also there will be no Olympic lifting sessions tomorrow afternoon, I will be gone and the guys will be at the Tommy Kono weightlifting comp.

For those who wanted to know, opted for magnesium and vit b instead of anti-depressents and high bp meds.  See how it goes for 2 weeks other wise have to see a neurologist. Tumor is “unlikely”

Sat fat still isnt associated with cardiovascular diesease. Be sure to click on the links to the abstracts to the various studies.

WOD Demo with Chris Spealler, Pat Sherwood, Miranda Oldroyd and Tyson Oldroyd – video [wmv] [mov]

“embrace the pain, push the threshold, feel the suck” Love it!!

Wednesday 3/10/10

One of our newest members Sarah recovers after yesterdays rough workout

Wednesday 3/10/10
for time:
50 ft overhead walking lunge (45/25)
40 pullups
40 situps
50 ft overhead walking lunge
30 pullups
30 situps
50 ft overhead walking lunge
20 pullups
20 situps
50 ft overhead walking lunge
10 pullups
10 situps
50 ft overhead walking lunge

Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic – video [wmv] [mov]

Vitamin D and muscle mass.

Thursday 11/26/09

Thursday 11/26/09


“Gobble Wobble”
This will be a partner workout.
One partner will start on the 400m marker the other will start at the door. The partner starting at the door will do a bumper plate carry towards the 400m marker while the partner at the 400 meter mark will start to lunge towards the door. When you and your partner reach in the middle you will exchange the weights and the person who started lunging will now carry the plates toward the door and the plate carrier will now be lunging towards the 400m mark. Any time the plates touch the ground there is a 10 burpee penalty. When the partner starting at the 400m mark reaches the front door they must complete 3 rounds of 15 box jumps and 10 pushups. Once the parner who started at the door reaches the 400m mark they must complete 3 rounds of 15 air squats and 10 burpees. Once you complete your side continue to either lunge or plate carry toward the other end. The team who completes 2 rounds of the different ends is the winner. The prescribed weight for the plates is 25 for women and 45 for men. It sounds confusing but its not, I will explain more to the entire group. If we have an odd number of people I will jump in.

Throwing Grace, San Francisco CrossFit …[wmv][mov]

Day 21: 21 burpees

Good job lincoln on joining the muscle up club

Thursday 10/1/09

Thursday 10/1/09

No this muscle is not of steroids, its born with a defective myostatin gene which regulates muscle growth.

No this bull is not of steroids, its born with a defective myostatin gene which regulates muscle growth.

Walking lunge 100ft
21 pullups
21 situps
Walking lunge 100ft
18 pullups
18 situps
Walking lunge 100ft
15 pullups
15 situps
Walking lunge 100ft
12 pullups
12 situps
Walking lunge 100ft
9 pullups
9 situps
Walking lunge 100ft
6 pullups
6 situps

Coaches corner: On the walking lunges make sure the back knee just touches the ground, dont slam it and dont short change it. Crossfit girls are strong. SP1-PP3-PJ5 WOD (Annie)…[wmv][mov]

What Color Do You Want?  Using kinesiotape to prevent and heal injuries.

Myostatin gene research is growing, not only is it being done in animals but it is also being studied as possible aids for people with muscular dystrophy. With that are growing concerns abuse of the gene therapy by athletes for an increase in athletic performance. Its really nerdy and interesting stuff. Checkout this video its pretty cool but watchout there is a graphic part.

Dont forget to sign up for the Primos Run. Anyone who signs up for the Primos run and helps us with a 10 minute workout at our booth afterwards will get $25 off there next month’s membership (limit one discount per family)