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

Posts tagged “strength training

CFSR 2.20.18

DON’T FORGET…

InBody Measurements with Angela Stanford is this evening, February 20th!

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Body composition is a method of describing what the body is made of.  It includes fat, protein, minerals and body water.  It’s also describes weight more accurately than BMI.  Body composition analysis can accurately show changes in fat mass, muscle mass and body fat percentage which can help validate services like personal training and physical therapy.

  • Muscle and Fat analysis with a closer look at Body Water

  • Non-Invasive, Pain-Free Testing

  • Identify and track inflammation, swelling and even joint injuries with ECW/TBW Analysis

$40 or 2 Sessions for $70

CONTACT US AT (925) 457-4587 TO SIGN UP TODAY!


CFSR 2.19.18

Handstands: Why You Should Do Them Everyday

Who doesn’t love handstands or walking on your hands?

It looks cool, requires strength and balance but most importantly, it’s just great fun!

Below are awesome reasons why you should do handstands everyday:

Reason #1: Stronger Upper Body

To build up strength, start by holding a handstand against a wall for three sets of 5-10 seconds. Work up to holding them for a minute or two at a time. Practice often, and watch as your upper body strength improves.  Remember, it isn’t uncommon for beginners to start shaking after just a few seconds of doing a handstand so don’t feel discouraged if this happens to you.

Reason #2: Improve Your Balance

Practicing freestanding handstands or doing handstands against a wall and trying to take your feet off the wall for as long as possible will help increase your balancing abilities.  Handstands require balancing skills in order to hold yourself up. 

Reason #3: Boost Your Mood

Since the blood flow to your brain has an energizing and calming effect, especially when you’re feeling really stressed out, doing a handstand can make you happier.   Doing a handstand can help your mood by reducing the production of the stress hormone, cortisol, which can de-stress you in the short-term but can also help relieve minor depression and anxiety.

Reason #4: Builds Core Strength

The cool part about doing handstands is that you can have fun building core strength.  Being upside down forces you to stabilize your muscles, work your abs, as well as other muscle groups like your hip flexors, hamstrings, inner thigh muscles, obliques and lower back while in a handstand form. 

Reason #5: Improve Bone Health, Circulation and Breathing

Handstands are weight bearing therefore it can help strengthen your bones, making you less prone to osteoporosis.  It can also be beneficial for your spine, and help aid bone health in your shoulders, arms and wrists.  The upside-down nature of a handstand can increase circulation to your upper body, while relieving pressure on your feet and legs and stretching your diaphragm at the same time, which can increase blood flow to your lungs.

Start building handstands into your daily routine today, even if it’s just a few a day and reap the great benefits long term!


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 2.18.18

How to Properly Do Lunges

If you’ve ever knelt down to tie your shoe or seen someone propose on bended knee, you’re familiar with a lunge. A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh.  Lunges can be done anywhere and anytime.  If done properly, lunges can give you shapely toned legs and backside… just in time for bikini season!

It is imperative to have proper form to avoid unwanted strain on your joints.  Below are tips to perfect your form:

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Once you have the basics down, you can modify your lunge workouts in order to work different muscles.

Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge.  Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

 


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 2.17.18

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.


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 2.16.18

The Most Awesome Guide to Double Unders

Let’s start with a definition… what are double unders?

double under is a popular exercise done on a jump rope in which the rope makes two passes per jump instead of just one.

It is significantly more effective than a single rope pass in that it allows for higher work capacity. It takes a bit of coordination and determination to master double unders. Those with less coordination will find it a little more difficult.

The double under must be executed with more intensity in order to complete a high number of repetitions without mistake. The main key to double under success is learning how to control the rope. Rope control will help you coordinate your jumps to the whipping of your wrist.

Many athletes prefer to use speed rope specially designed for CrossFit training that is made of a thin wire cable making it easier to perform double unders.

Check out the videos below for an awesome guide on how to properly perform double unders:

As I was browsing for double under tutorials, I came across this awesome 10 week jump rope transformation video… check it out – it’s great motivation!


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 2.15.18

 How to Kettlebell Snatch Like A Pro

A kettlebell snatch is a full body, power exercise that works the back, shoulders, quads and hamstrings.  It is primarily considered as a strength exercise.  You pull a kettlebell off the floor from a squat position, swing the weight up, then dip under it, and press it overhead.  The key is to perform the movement quickly and explosively. If done properly, this one exercise burns 20 calories per minute!

Watch this video to learn how to improve and perfect your kettlebell snatch:

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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 2.14.18

CrossFit: Why It’s Worth Trying

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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!