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

Posts tagged “paleo cooking

CFSR 7.30.2018

Happy Monday!

Lets start the week off right!

Image result for fitness quotes


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

Image may contain: 7 people, people smiling, people standing and outdoor

Image may contain: 4 people, people smiling, people standing, shoes and outdoor

Image may contain: 13 people, people smiling, people standing

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 5.15.18

What do you want to accomplish today?

Image result for workout accomplishment quotes

Your best is waiting for you, but you have to change things for the better in order to accomplish your best. Just ask our 6 week challengers!

Image may contain: 2 people, people standing

Keep it up everyone! You’re almost there and you’ve been kicking butt! Show us what you’re made of! P.S. tomorrow is Bring a Guest Day, you can bring a friend to work out with you and sweat it out!


CFSR 5.7.18

Pullups: The Ultimate Test of Relative Body Strength

As you may or may not know, pullups are one of the best workouts that is not only convenient but yields amazing benefits.

Below are a list of the many benefits of doing pullups:

Benefit #1: Convenience

Pullups are one of the most convenient exercises around and can be done almost anywhere.  All you really need is a bar and your body.

Benefit #2: Compound Upper-body Exercise

Compound exercises target multiple muscle groups.  There is no other excise that will make your upper body grow quite like pullups. Specifically, pullups do a great job of targeting the back and biceps. If you want a V-taper physique, pullups are a must!

Benefit #3: Easily Increase Intensity

Regularly increasing the intensity of your workouts is one of the secrets to building muscle. You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet.

Benefit #4: Many Variations

There are so many variations to pull ups.  The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.  The overhand pullup is the best variation for getting your lats to grow nice and wide.  Other variations are grip pullups and reverse grip pullups or chinups place more emphasis on the biceps.

Benefit #5: Grip Strength

Pullups are the perfect exercise for strengthening your grip.

Benefit #6: Fat Loss

Pullups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pullups, decrease the time in-between sets or super-set your pullups with another exercise.

Image may contain: one or more people and people standing

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! 

.

.

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 4.21.18

Do you have what it takes?

 

On Saturday, May 5th, CrossFit San Ramon will be hosting an in house competition for the first time ever! Teams of 4 will compete for prizes and bragging rights! There are 3 more weeks to go until the competition!
9am – 12pm
Followed by a taco bar and margarita party!
Teams of 4:
2 men
2 women
3 WODS and a Final

Entry Fee:
$20 a team which funds the taco and margarita party!

The Rules:
-Coaches can participate!
-All levels can and should participate in this competition!
-Must be a member at CFSR to participate – 6 week challenge members can participate too!

Bonus awards for:
-Best Team Name
-Best Team Costumes (or) matching outfits

Make sure to sign up at the gym on the white board (to the left of the April challenge)Write the names of your teammates and team name if you have it!
Drop off $20 to the office by¬†May 2nd¬†and you’re in!

All teams will receive workouts by the end of April to work on strategy.

 We hope to see you all sign up and friends and family are welcome to come to cheer everyone on!


CFSR 4.19.18

YOU ARE INVITED!

Hi CFSR and friends, you are cordially invited to Tim and Lori’s engagement party on Saturday, April 28th, 4-6 pm. Please check the poster at the gym for more information.

We hope to see you and share this amazing moment with them!

Image may contain: 2 people, people smiling, people standing

Couples that train together

Remain together