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Posts tagged “squat

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 3.07.18

Foundational Movements of CrossFit

Learning the foundation movements with perfect form is an integral part of CrossFit that will help set you up for success.  If performed properly, the moves will help build overall strength, balance, power, agility, flexibility, endurance, and avoid injury.

Below are a a few videos that will show you how to perfect your form:

Air Squats tighten your lower body such as your quads, hamstrings and glutes.

Try this for a challenge: do 20 seconds of air squats, followed by 10 seconds of rest, for eight rounds and you will definitely feel the burn.

The Front Squat targets the quadriceps because the barbell is in front of you rather than behind.  It has less spinal compression, flexion, less torque on the lower back and works your entire core.

The Overhead Squat is a great tool for training the strength and stability of your shoulders and core.  The overhead squat can help your body learn how to extend if performed properly.

To be continued…

CFSR 3.01.18

We Love Squats

Squatting is one of the most essential aspects of any training program. It is a simple, yet highly effective and functional exercise.

Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment.  It is also one of the best functional exercises out there, promoting mobility and balance and helping you complete real-world activities with ease.  Squats help you to burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle.  It has long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue and are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits.

Give these 6 super effective squats a try:

Squats work the glutes, hamstrings, quad, back and core, making it a great total-body exercise. Once you’ve learned the basics of good form (described here), you’ll be ready to move on to these six super-effective squat variations that will do wonders for your strength, flexibility, physique and power. healthandfitnessnewswire.com

Learn how to squat properly by watching this video:

Here are a few tips to perfect your squat:

  • Start with your feet shoulder width apart

  • Keep your head in a neutral position looking straight ahead

  • Pull your hips back and down, as if you were about to sit in a low chair

  • Keep your weight on your heels

  • Keep your lower back tight to maintain your lumbar curve

  • Keep your chest up and shoulders back

  • Push your knees out so they track directly over your feet

  • Your hips should drop below the top of your knees at the bottom

  • Drive up off your heels

  • Rise to full extension

  • A mature squat will have a nearly vertical torso throughout the entire movement

  • Every bit of musculature is involved in the squat

CFSR 2.28.18

CrossFit Cindy

CrossFit Cindy is a great workout for beginners and advanced level individuals. It’s simple but very challenging. 

Don’t let the female name fool you! It may look easy on paper but it’s definitely a challenge for both men and women.  The movements themselves are great for beginners but can also be used by top elite athletes.

Complete as many rounds as you can (AMRAP) in 20 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Below are videos to help you perform the workouts properly:

Push-Up Tutorial: 

Squat Tutorial:

CFSR 2.23.18


Wall Balls are a staple of a CrossFit Workout. The movement of taking a weighted ball, performing a squat and then projecting the ball upward to a target on the wall is the pure example of core to extremity.

The Karen Workout of the Day (WOD) is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

  • 150 Wallballs 

  • Men – 20 lbs to 10′ target and Women – 14 lbs to 9′ target

  • For Time

Check out the video below on how to do Wall Ball Shots to increase your strength and improve your performance in CrossFit WODS.


  • Begin with the feet shoulder width apart in the squat stance.

  • Hands holding the ball at the shoulders.

POINTS OF PERFORMANCE FOR WALL BALL SHOTS                               

  • Descend down into a full front squat with the crease of the hip below the knee.

  • Keeping the chest up drive through your heels, aggressively extending the hips and knees.

  • After aggressively opening the hip, throw the ball up to a target on the wall.

  • Receive the ball with the arms extended and cushion the force as you descend into the next rep.

CFSR 2.14.18

CrossFit: Why It’s Worth Trying

Image result for motivation crossfit

Below are 5 reasons why CrossFit is worth a try if you’re looking for a fitness journey that can make positive changes in your life.

  1. It’s a challenge: CrossFit can provide a challenge both mentally and physically.  Some say that if you are not progressing then you’re regressing and embracing a challenge leads to progress.

  2. You will definitely see results: if you commit to CrossFit, you will see results in your agility, strength, endurance and overall health.  It will also encourage you to eat nutritious food to fuel your body so you can improve your performance and generate better results.

  3. It creates empowerment: CrossFit makes you feel empowered when you complete workouts you never thought would be possible.  It gives you a sense of ownership, control and contributes to the mindset that you are a total boss.

  4. It’s a culture and a community: CrossFit individuals experiencing real challenges and providing endless support for one another quickly become a family, NOT just a class. Most gyms participate in group activities like The Open or local competitions, and many encourage members to give back to the local community outside their own walls.

  5. It’s workout with a purpose: CrossFit doesn’t only specialize in one area of your body.  It is an overall fitness experience that is fun and aims to improve quality of living by making everyday movements part of programming.

Curious to try CrossFit?

Contact us today and join one of the most progressive and popular fitness regimens.  We offer personal training packages  – whether it’s weight loss, muscle gain, better athletic performance, or just getting prepared for CrossFit – we got you covered!  Check out our Personal Training Page at http://www.crossfitsr.com and get started today!

February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!



CFSR 2.10.18

Looking forward to the CrossFit Open on Thursday, 2/22?

Check out these cool videos to get you pumped up and ready and come train with CrossFit San Ramon today!


February Reminders:

Monday, February 12th 5-7:30pm – Member Appreciation Event. Free Chair massages by Lito’s Touch n Go Mobile Massage, My Sisters Closet Boutique will be set up (Valentines day shopping anyone?) and food and drink for all. It’s also a free Guest day, so bring a friend!

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!