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!
Couples that train together
Remain together
CFSR 04.10.2018
“Friends who workout together, stay together”
It’s Guest Day Tuesday’s !!! Be my guest, bring in your guest. Workout together, and get your workout in !!!
3.12.18
Thinking of a healthy meal to make for dinner this week? Well, look no further!
Below are 4 Paleo recipes to get you through the workweek:
Honey and Sesame Glazed Chicken Breasts with Green Beans
Link to recipe: http://www.myrecipes.com/recipe/honey-sesame-glazed-chicken-breasts-green-beans
Beef and Broccoli Stuffed Sweet Potatoes
Link to recipe: http://www.cookinglight.com/recipes/beef-broccoli-stuffed-sweet-potatoes
Blackened Steak Salad
Link to recipe: http://www.cookinglight.com/recipes/blackened-steak-salad
Shrimp Cauliflower Rice
Link to recipe: http://www.cookinglight.com/recipes/paleo-shrimp-fried-cauliflower-rice
Enjoy !
CFSR 3.11.18
Metcon – we have all heard the term…
But, what is it?
Metabolic Conditioning (metcon for short) is a style of CrossFit training with short sessions of higher-intensity training designed to increase metabolic demand and energy usage. It is added to a training plan to take you to your training threshold, with short rest times to improve metabolic pathways. Metcon is typically used as a workout “finisher”.
The goal of a metcon session should be to complete and sustain a high effort output over a short period of time, with as little rest as possible between workouts to make your body more energy-efficient.
How does it work?
Metcon follows either a HIIT (high-intensity interval training) workout with short periods of intense exercise followed by similar length at a lower intensity, or circuit training with various exercises performed back to back.
How will it help with fat loss?
Many studies have shown that metcon is great for fat loss because of increased fat oxidation, reductions in appetite, and the increase in muscular adaptations and the subsequent increase in lean body mass.
Short version: adding metcon to your program can intensify your fat loss efforts.
Some downsides to metcon is that it can often be misused.
Overall, metcon is a great way to work on areas you didn’t include in your main workout such as squats, pushing or pulling.
Add metcon to your training and challenge yourself by starting the workout below:
CFSR 3.10.18
And just like that, we’re in the third week of the 2018 CrossFit Open!
In case you missed the CrossFit Open 2018 18.2, below is a recap of the live announcement and the matchup between CrossFit R.A.W. stars Bob Anthony and Lauren Black, followed by a showdown between CrossFit Games athletes Noah Ohlsen and Patrick Vellner:
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.
