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

Posts tagged “POSE Running Clinic

CFSR WOD 1.9.2014


Workout of the Day
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

“It is not the size of a man but the size of his heart that matters.”

– Evander Holyfield

Mobility WOD 205 Shoulder Tweak Part 1


CFSR WOD 12.21.2013



Warm Up: Tabata Abs

Strength:  Stones and Tires

Conditioning: – 12 Min AMRAP

10 Overhead Walking Lunges 95/65

8 Ring Dips

“One man can be a crucial ingredient on a team, but one man cannot make a team. ”

– Kareem Abdul-Jabbar

Mobility WOD 186



A simple use of mental imagery for your next WOD

What you focus on you will do, always spend more time focusing on the good lift than the bad one.  You will be more likely to repeat the good lift with consistency.  Focusing on a mistake will often cause it to be repeated.  Think in terms of what to do, rather than what not to do and your skills will develop faster!


CFSR WOD 12.19.2013

October 2013 012

When was the last time you saw your kid like this? Try CrossFit Kids!


Stretch: 15min
Light Lift: Snatch up to 65% for 3×1
     Clean up to 70% for 3×1
Metcon: 3 Rounds
15 Toes to Bar
15 Shoulder to Overhead (135/95)
15 Box Jumps 24/20

“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”– Steve Young

Mobility WOD 184


crockpot apples3

What difference does the last thing I ate or my last workout make?

Sometimes we get caught in the afterglow of success or the downward spiral of failure, both are a made up story, get over it!

The answer lies in your next meal or workout, you will only benefit or fail through habit.  It is only what you do, not what you did that will determine your success and failure.  Where you are now is certainly a result of what you have done in the past, but it has very little bearing on your future except the habits you have created to get here.  Change your habits, change your future.

We have seen people turn around major and minor medical issues through good habits or change for the worse though bad habits.  We have seen people completely change their physique though good habits and through bad habits.   Choose your habits wisely and learn to replace unhealthy habits with healthy ones.  One at a time these habits will perform miracles in your life.

Habits are not broken, they are replaced…look for a replacement for your bad habits.  You can learn to eat better but you can’t stop eating, so don’t try, find a worthy replacement for your habit and do that instead.

– Tim –

Thursday 7/23/09

Eva T.

Eva T.

Thursday 7/23 WOD: “Eva”

Five rounds for time of:
Run 800 meters
30 Kettlebell swing 2 pood
30 Pull-ups





CrossFit MainVideo Demonstration: Eva WOD

Video Lesson: Kettlebell swings

Gym news: 

  • Remember to write down your ideas for CrossFit San Ramon t-shirts on the “idea” board.
  • Add your donation to the Video Contest. Encourage fellow gym mates to submit thier video’s. The pot is currently up to $20.
  • Post your workout results in the reply section of the workouts blog posting.

LEARN TO RUN FASTER, WITH MORE EFFICIENCY AND WITH LESS INJURY.   Participate in our next POSE Running Technique Clinic led by Tim Hill

Next Clinic Date: 8/9/09  12:30-5:30pm
Space Fills Fast
Register Now 
$ 75 for current members Purchase Now

$95 for non-members Purchase Now

7/23 Eva Results

7/23 Eva Results7/23 Eva ResultsMore Eva Results