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

Posts tagged “Olympic Lifting

CFSR 5.20.18

Let’s end this bright weekend with a

couple bright smiles from CrossFit San Ramon!

These awesome members and coaches of CFSR kick butt every time they’re in the gym!¬†ūüŹÖ

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Make sure to check out the schedule at CFSR to see when you can come in for a class and who to work out with. Click here! 


CFSR 5.13.18

Happy Mother’s Day!ūüĆ∑

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There is one WOD today at 9:30AM to kick of the day right and then enjoy the rest of the day with mom!

We are celebrating with mimosas!ūü•āūüćĺ

Check out the pictures from the Cinco de Mayo throwdown, click here! 


CFSR 5.8.18

Today’s Tuesday! It’s Bring a Guest Day! Bring a friend to work out with you and get on the floor together!¬†

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“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.”

This high-intensity workout is extremely varied and all about getting the most bang for your workout buck. A CrossFitter will likely never do the same routine twice in one week and each workout will usually last between 45 minutes to an hour.

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Check out the pictures from the Cinco de Mayo throwdown, click here! 


CFSR 5.6.18

Thank you to everyone who competed yesterday and everyone who joined to celebrate!

Check out the pictures from the Cinco de Mayo throwdown, click here! 

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GHD Hip & Back Extension

The best thing about CrossFit is that i.t is a strength and conditioning program that creates a wide variety of functional exercises.  The back extension strengthens the posterior chain muscles including the glutes, hamstrings and lower back.  The hip extension builds the basic muscular control strength needed to making a neutral-spine position while the hip is in motion.

If you do not have a Roman chair or a back extension machine, Good Mornings and Supermans are appropriate substitutions, according to CrossFit.com.

Good Mornings Tutorial: 

Superman Tutorial:

In a Back extension, only the back is extending, the hips are trapped and neutral.

In a Hip extension, the back stays rigid and flat while just the hips rotate.

There is also something called a Hip/Back Extension that is a combination of both.

Check out the videos below to learn the proper forms for both exercises:


CFSR 3.27.2018

Holiday weekend hours begin This Friday!

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Congratulations to everyone who completed the 2018 CrossFit Open!  So many amazing PRs!  Keep an eye out for Karen Smith as she moves on to the Masters Qualifier!


CFSR 3.09.18

Foundational Movements of CrossFit continued…

The Deadlift targets the gluteus maximus which is the biggest muscle in the body and of the three powerlifting movements.  Nothing targets the butt as hard as the deadlift! Strong glutes transfer to better endurance, power, and pain prevention.

The Sumo Deadlift High Pull primarily strengthens the hamstrings, glutes, lower back and upper traps.

The Medicine-Ball Clean targets the muscles of the arms, shoulders, and even the abdominal muscles. It’s excellent for engaging the gluteus maximus, hamstrings, calves, lower back, upper traps, biceps and forearms.  The medicine ball clean is an exercise that is extremely effective for building size and strength and it’s a very popular movement to add to any WOD.

 


CFSR 3.08.18

Foundational Movements of CrossFit continued…

The Shoulder Press targets the deltoids, trapezius, triceps, serratus anterior and the upper portion of the pecs.  The most important benefit of this movement is that it will increase your bone strength and improve stability which decreases the risk for osteoporosis.

The Push Press targets the calves, quads, core, deltoids, and triceps.  Push pressing forces you to produce maximal force in minimal time.

The Push Jerk involves explosive power coming from a strong posterior chain and explosive hips.  It is a variation of an Olympic lift that develops full-body power.

To be continued…