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

Posts tagged “Thruster

CFSR 5.13.18

Happy Mother’s Day!ūüĆ∑

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There is one WOD today at 9:30AM to kick of the day right and then enjoy the rest of the day with mom!

We are celebrating with mimosas!ūü•āūüćĺ

Check out the pictures from the Cinco de Mayo throwdown, click here! 


CFSR 2.23.18

KAREN

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 ‚Äď 20 lbs to 10‚Ä≤ target and Women ‚Äst14 lbs to 9‚Ä≤ 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.

SET UP FOR WALL BALL SHOTS

  • 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

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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¬† ‚Äď whether it‚Äôs weight loss, muscle gain, better athletic performance, or just getting prepared for CrossFit ‚Äď 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¬†‚Äď Member Appreciation Event. Free Chair massages by Lito‚Äôs Touch n Go Mobile Massage, My Sisters Closet Boutique will be set up (Valentines day shopping anyone?) and food and drink for all. It‚Äôs 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!


CFSR 2.08.18

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Challenge yourself today and check out this Chuck Norris approved AMRAP – WOD:

¬†Don’t forget, this evening, 2/8 at 6:30 pm,¬†we are having a¬†Performance Enhancing Drugs, Sups & Nutrients (minus the drugs) Clinic!

Join expert Sarah Pate and learn how to maximize your performance, health and results.  $20 for members & non-members. 

Sign up on the bulletin board or on the Website!

 

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February Reminders:

Monday, February 12th 5-7:30pm¬†‚Äď Member Appreciation Event.Free Chair massages by Lito‚Äôs Touch n Go Mobile Massage, My Sisters Closet Boutique will be set up (Valentines day shopping anyone?) and food and drink for all. It‚Äôs 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!

 


CFSR 2.04.18

Struggling with Thrusters?  

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Not to worry because below are 5 tips on how to perform thrusters more efficiently so you can look forward to incorporating them in your workout!

  1. Stay Back. Stay back on the heels and keep the bar in close. The weight of the bar should be over your mid foot, not your toes. Think about sitting back and driving your chest up; this will help you keep the bar in a good position.

  2. Have A Good Rack.  The bar should be sitting high on your shoulders and, if mobility allows, hold onto the bar throughout the entire thruster.

  3. Punch The Bar Up! Be aggressive in your thruster. As you are driving up, punch the bar to the ceiling!

  4. Pull The Bar Down! Actively pull the bar down to your shoulders and let the weight of the bar take you down into your squat. Pulling the bar down will help you accelerate your thrusters as well as make them feel a little more weightless since you are allowing the bar to do more work.

  5. Breathe At The Top. Establish a good rhythm for breathing (don’t hold your breath) and breathe at the top.

The thruster is a staple in CrossFit, so if you plan on improving your CrossFit performance, call CrossFit San Ramon today!


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CFSR 12.20.2017

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