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

Posts tagged “Lunges

CFSR 2.18.18

How to Properly Do Lunges

If you’ve ever knelt down to tie your shoe or seen someone propose on bended knee, you’re familiar with a lunge. A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh.  Lunges can be done anywhere and anytime.  If done properly, lunges can give you shapely toned legs and backside… just in time for bikini season!

It is imperative to have proper form to avoid unwanted strain on your joints.  Below are tips to perfect your form:

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Once you have the basics down, you can modify your lunge workouts in order to work different muscles.

Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge.  Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.


February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!


Image result for funny thanksgiving holiday fitness

1 WOD 9am – all levels

For Time
Hill Mile
100 Lunges
90 Sit Ups
80 KB Swings 53/35
70 Push Ups
60 Goblet Squats 53/35
50 Wall Balls 20/14
400 Meter Plate Carry 45/25
30 Plate Burpees
20 Toes To Bar
10 Wall Climbs
Hill Mile

Tip of the Day: Include a sport or physical activity you can do with the Family this Thanksgiving

CFSR 8.27.2016


A big THANK YOU to Out of the Cave for delivering us fresh, healthy, paleo meals each week so we can have an easy food fix when needed!


Paleo Tomato Basil Salad Recipe

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

CFSR WOD 4.27.2014

4-22-2014 007



Sunday – Funday?  YES!!

Conditioning – “Lazy Leigh”

100 Lunges
90 Pushups
80 Situps
70 Squats
60 Double Unders
50 KB swings (53/35)
40 Burpees
30 Box jumps
20 Pullups
10 Thrusters (135/95)

“Strength does not come from physical capacity.  It comes from an indomitable will” – Mahatma Gandhi

Mobility WOD 316 – Tricky Elbow Fixes


CFSR WOD 1.29.2014

WP_20140125_18_01_46_Pro (1)

Happy Birthday, Tim Hill!


Warm Up – CrossFit Official Warm Up:

3 rounds of 10-15 reps of

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC Pipe

Strength – Stones & Tires 5 sets of 6 each


20 Double Unders

20 Walking Lunges

Let food be thy medicine, thy medicine shall be thy food

– Hippocrates

Mobility WOD 223

Paleo Challenge day 10 – Lunch

I don’t have a picture to share–this is my little recipe that we use more often than not for a fast, healthy, paleo lunch.  Grab yourself a few pounds of organic, grass fed ground beef.  Cook it up with some finely chopped sweet onions and a finely chopped bell pepper.  Seasoning, you ask…  I use some Everyday Seasoning from Trader Joes, cumin and  a pinch of sea salt.  Then I take some organic mixed greens, add in some organic arugula and some fresh organic herbs, (we love dill, cilantro, parsley and Italian parsley).  Chop up the herbs and toss into the salad, mixing well.  Add some fresh, organic tomatoes, some fresh avocado and scoop some of the meat on top.  Drizzle with balsamic vinegar, toss it all up and “BAM,” that’s one heck of a meat salad!  I tend to cook 3-4#s of meat at a time so I always have something to cook with on short notice (or when I’m super busy).  When I have a free 20 minutes I put 5-6 sweet onions in a food processor to chop up, then I saute them in Coconut oil and put in a container  and use throughout the week in various dishes! You can do the same with any and all veggies that you like added to your meals! Mmmm, Veggies!