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

Posts tagged “vince lombardi

CFSR WOD 12.30.2012

Bear Crawl in Brenton

Holiday Schedule

New Years Eve 10:30 am only

New Years Day 5:30 pm 6:30 pm WOD

7:30 pm Beginners 

Sunday 12/30/2012

Part A

Front Squat

3 x 5

Part B

for time:

7 rounds

15 Burpees

100 ft  Bear Crawl

20 Kettlebell Swings 53/35

“Confidence is contagious. So is lack of confidence.” 
― Vince Lombardi Jr.

Bring the Confidence!  Bring  your A game!

Primal Cassoulet

Sugar… New Research  –  it keeps getting worse.

CFSR WOD 12.18.2012


Note: Gym will be closed for Open Gym 4:00 to 5:30 pm  on Thursday 12/20 due to a corporate event.

Friday is the end of the world as you all know (My theory is that as soon as the planets all line up on the opposite side of the sun, all of the solar system’s gravity will be working against us.  We will be pulled into the sun.  We must obey gravity it is the law),

so we are cancelling the 7:30pm class Friday night  and having a party… A few short challenge throwdowns might add to the revelry.  So if you want to entertain the masses in a showdown, throw down the gauntlet before a friend or a foe.  Let the crowd determine your fate! They decide which WOD!

End of the world movie(s) will be shown.  If you plan to imbibe, also plan for a safe return.  Or to hang out until the end of the world.

I do have a friend who has a plan to save the world and is accepting donations for the cause…

if she is successful….We will also be cancelling the 7:30 am class on Saturday. We may need to recover:)

Tuesday 12/18/2012

Part A

Clean and Jerk

1 rep @ 80% of max

EMOM (every minute on the minute) 10 minutes

Part B

3 rounds for time

20 Pull Ups

20 Thrusters

400 m Run

Endurance WOD 5:30pm only

 60 meter sprint(flat)

EMOM (see above) 18 minutes

“Prediction is very difficult, especially about the future.” 
― Niels Bohr

“It is known that there are an infinite number of worlds, simply because there is an infinite amount of space for them to be in. However, not every one of them is inhabited. Therefore, there must be a finite number of inhabited worlds. Any finite number divided by infinity is as near to nothing as makes no odds, so the average population of all the planets in the Universe can be said to be zero. From this it follows that the population of the whole Universe is also zero, and that any people you may meet from time to time are merely the products of a deranged imagination.” 
― Douglas AdamsThe Restaurant at the End of the Universe

I think he means we shouldn’t expect to find anyone out there if we are the survivors of the earth’s destruction. – so sad.

 Dealing with the holiday food pressure

Slow cooker freezer recipes – book review 

Moroccan stir fry

CFSR WOD 12.7.2012

You didn’t bring the right clothes for your workout? Next Excuse?

Friday 12/7/2012

Split Jerk Behind Head

5 x 2


3 rounds for time:

200 m Farmers Walk 45/25

50 Flutter Kicks (R+L=1)

10 Bumper Plate Burpees 45/25

“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can’t achieve it.” 
― Jordan Belfort

“It is better to offer no excuse than a bad one.” 
― George Washington

Chicken Vegetable Lettuce Cups

Here are some people having fun with the sport that dominated 30+years of my life…

CFSR WOD 12.5.2012

12.4.12 024

Wednesday 12/5/2012

Clean & Jerk

3 @ 70%      3 @ 75%      2 @80%

Team WOD!

In teams of 2:

20 min AMRAP

40 Kettlebell Swings 53/35

30 Burpees

20 Chest to Bar Pull Ups

10 Front Squats 165/115

Coaches corner:  Teams will work 1 person at a time. Teammates do not have to do equal amounts.

“I’ll do whatever it takes to win games, whether it’s sitting on a bench waving a towel, handing a cup of water to a teammate, or hitting the game-winning shot.” 
― Kobe Bryant

Cauliflower Tabbouleh

CFSR WOD 11.29.2012 NEW! Endurance Class 5:30 PM

Thursday 11/29/2012

Weighted pull ups and dips or Weighted Muscle Up

3 sets 5 reps


5 rounds for time:

20 Grasshopper

10 Ring Rows

5 Over Head Squat 115/80

2 wall climb at the start and every 2 minutes thereafter until completion of WOD.

20 minute time Limit


Endurance WOD For New 5:30 pm Endurance Class

1 x 800 m run

3 minute rest

2 X 400 m run

2 minute rest after each

4 X 200 m run

1 minute rest after each

8 X 100 m run

30 seconds rest after each

“Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.” 
― Vince Lombardi Jr.

Don’t tell the kids it’s reindeer! A bacon wrapped meatloaf mmm…

CFSR WOD 11.28.2012

Wednesday 11/28/2012

Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Post total rounds.

Protein bites

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” 
― Vince Lombardi Jr.

Lying exhausted on the field of battle – victorious!

Wednesday  10/17/2012

Weighted Pull ups  5 x 5


“Bear Complex”

5 rounds of 7 reps

This is one rep:
Power Clean
Front Squat
Back Squat

Do that seven times for one round. Do not let the bar rest on the ground at any time  during the round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious”

Vince Lombardi

This is you, everyday you come here knowing you will be engaged in a battle with yourself,  as  it is  with all battles the true fight is for self mastery.  You battle to win.  You battle to beat your last effort.  You battle to finish the workout.   You battle to improve your skill. You battle to give full measure on every rep.  You battle to find a way to continue in the face of personal adversity.  You battle  to get here.  You battle your fears.  You battle your self image.    You know who you are.   Whatever your battles are you are here, you are the heart of CrossFit San Ramon.  Every victory  no matter how large or small is a victory.  I applaud you for facing yourself, for daring to change.  I applaud you for laying exhausted on this field of battle, with the heart of a warrior pounding in your chest. – Tim

Supersonic Skydive

Sleep on it

Best sources of vitamin D