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

Posts tagged “power snatch

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

Tabata rowing or bike

-shoulder mobility

2 rounds

10 twisted scorpoin stretch

10 band pull aparts

20 leg clamps (ea. side)

Snatch complex (5×1 @ 90% of last weeks heaviest set)

Power snatch+ Snatch balance+ overhead squat

Metcon (Weight)

10 Minute EMOM

-3 power cleans
-NOT touch and go

-increasing weight

Accessory Work

3 rounds

16 dumb bell walking lunges ( must be in front rack position)

20 alternating bicep curls

12 ghd sit ups


WOD 7/25/16

Cashew Cheese and Pomegranate Filled Acorn Squash

Cashew Cheese and Pomegranate Filled Acorn Squash


CFSR WOD 3.2.2014

Sunday

Warm Up:

Foam Roll

Burgner Warm Up

Skill:

Power Snatch

Double Unders

Conditioning :

Open 14.1

10 Minute AMRAP

30 Double Unders

15 Power Snatches (Ground to Overhead) 75/55

 “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
— Arnold Schwarzenegger

Mobility WOD 253 Part 3

http://www.paleoplan.com/2011/02-01/pork-tenderloin-with-blueberry-sauce/

 


CFSR WOD 1.25.2014

Saturday

Warm Up – Burgner Warm Up

Strength – Power Snatch work to a 1 RM

WOD – Open 11.1

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55

“I’m doing it for Me…”

-Unknown

Mobility WOD 219 – Athletes Don’t Wear Flip Flops…

Paleo Challenge Day 6 – Lunch Idea

I have to be honest, I’m starving and this looks delicious!  I like this recipebecause it’s easy to eat on the run (no, no, don’t run with a sharp stick in your hand) and it’s something that kids will eat too!  I love the step by step instructions with pics, makes for an easy recipe to learn.  It’s something different from what most of us are used to eating, so think outside the box and give it a try!  If you ever need to know if it’s any good, bring me some and I’ll taste test it for you!  🙂

~Lori

smashed-steak-skewers-with-cherry-barbecue-sauce

image


CFSR WOD 12.25.2013

Wishing our CrossFit San Ramon Family the Happiest of Holidays!

10am WOD with Nik

12 Days of Christmas

For time

1 Power Snatch, 95/65 lbs

2 Ring Dips 1 Power Snatch, 95/65 lbs

3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95 lbs

9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

12 Thrusters, 95 lbs 11 Kettlebell Swings, 55 lbs 10 Wall Balls, 20 lbs 9 Box Jumps, 20 in 8 Jumping Alternating Lunges 7 Air Squats 6 Push-ups 5 Toes To Bars 4 Pull-ups 3 Burpees 2 Ring Dips 1 Power Snatch, 95/65 lbs

“Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas…perhaps…means a little bit more!” 
― Dr. Seuss, How the Grinch Stole Christmas!

paleo-dinner-rolls

paleo dinner rolls


10 Ways to be a better crossfitter

Guess who and win a prize. Heres a hint, shes pretty good around a kitchen

Wednesday 5/25/11
for time:
30 Handstand pushups
then
21-18-15-12-9-6-3
Power Snatch (75/95)
Pushup w/ hand release
then
30 Pistols

10 Ways to be a better crossfitter

3 things to limit or exclude from your diet

Why do we pay agriculture subsidies

First time I have seen a swim workout posted on crossfit.com. Hint for the games maybe? Excited to do this one


Friday 2/26/10

Friday 2/26/10

Wade puts a bar with 45s on it over his head for the first time in his life, with ease. Good job Wade

Weighted pullup
3-3-3-3-3
then
for time:
21-18-15-12-9-6-3
Double unders
Power snatch (75/55)
Box jump (24/20)

Coaches corner: If you are using bands for pullups pick a band that makes the 3rd pullup very difficult. These are strict head hang pullups not kipping.

Congrats to Chris who got his first mucle up last night. He is now a member of the muscle up club which is up to 15 people. Who will be next…..

Fuel as RX has some good ideas for those of you busy people who want to stay paleo on the go.

The couples challenge will start on monday March 1st. I have decided that instead of being a one day event it will be an ongoing competition. There will be a weekly task or challenge, in order to count each partner must try the task or challenge at least once. The tasks will be short but challenging and must be done either before or after a WOD and witnessed by either me, Tim, or Travis to count. You will each get a max of 2 attempts a day at the task, so the more you come during the week the more chances you get. Your score will will be the average of you and your partners best attempt, and the couple with the best score for the week gets 1 point, second best…2points and so on. At the end the couple with the lowest score is the winner!!!Have fun and remember to play nice. First weeks task will be on the board monday morning, no hints.