Forging the Future of Fitness

Archive for October, 2013

11.2.2013

Welcome, November!

Turbo Tots

Focus/Skill – Squat, Front Squat, Overhead Squat

Warm Up – Sprinting

WOD – 3 Rounds: 5 Front Squats, 5 Push Ups, 5 Ring Pull Ups, 5 Sit Ups

Game – Hot Potato

Mighty Mites

Warm Up – Sprinting

Focus/Skill – Squats, Front Squat, Overhead Squat & Rope Climbs

WOD – 7 Min AMRAP: 10 Front Squats, 10 Push Ups, 10 Ring Pull Ups, 10 Sit Ups

Game – Hot Potato

Top Dawgs

Warm up: 2 rounds- 50 jump rope singles & 10 push ups & 10 good mornings

WOD – 600 m Hill Run (to the first street on left)

3 rounds – 8 Ring Rows & 12 Hang Power Cleans

600 m Hill Run

zucchini-spaghetti-zoodles-meatballs

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10.31.2013

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Wear your Costume to CrossFit!  Nothing better than a Costume

WOD!!  Happy Halloween CrossFit Kids!!

Thursday

Turbo Tots

Focus/Skill – Pumpkin Rolls on the blue mat

Warm Up – Zombie Walks (soldier kicks) & Werewolf Crawls (bear crawls)

W.O.D. – 5 Supermans, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Mummy Madness

Mighty Mites

Warm Up – Zombie Walks & Werewof Crawls

Focus/Skill – Pumpkin Rolls & Vampire Squats (overhead)

W.O.D. – 5 Rounds: 5 Supermans, 10 Sit Ups, 15 Jumping Jacks, 20 Squats

Game – Mummy Madness

Top Dawgs

Warm Up – Band stretching, Wall Stretching, Run 400 meters

Focus/Skill – Kettle Bell Swings & Front Squats

W.O.D. 12 Minutes AMRAP:  15 Kettle Bell Swings , 10 Wall Balls, 5 Handstand Push Ups

School Positive Quotes

http://www.thepaleomom.com/2012/01/recipe-barbecue-chicken-with-arugula.html

 

Trainer Tip of the day:   Have a safe and Happy Halloween!


10.30.2013

frank

It’s Obvious that Frankenstein is a “CrossFitter!”

Wednesday

Turbo Tots

Focus/Skill – Jump Rope

Warm Up – Tabata Sit Ups

W.O.D. – 3 Rounds: 10 Walking Lunges,  10 Jumping Jacks, 10 Squats, 10 Sit Ups

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Sit Ups

Focus/Skill – Double Unders

W.O.D. 8 Min AMRAP: 10 Walking Lunges, 20 Jumping Jacks, 10 Squats, 20 Sit Ups

Game – Dragon tails

Top Dawgs

Warm Up – Stretching & 1000 Meter Row

Focus/Skill – Bench Press and Squat w/Barbell

W.O.D. – 12 Min AMRAP:  15 Kettle Bell Swings, 10 Squats, 5 Pull Ups

broccoli-banana-muffins-with-chocolate.html

Coaches Tip – Tomorrow is Halloween–focus on the positive – you’ll get in miles of

walking!  Then, make an effort to donate 3/4 of the candy you receive!  Lastly, do you

have the willpower to have just ONE piece a day?  I think you do!


10.29.2013

CartoonMummyWires

Tuesday

Turbo Tots

Focus/Skill – Box Jumps & Squats

Warm Up – 1/2 Dome Balancing & Sprinting

W.O.D. – 5 Min AMRAP: 5 Box Jumps, 5 Squats, 5 Sit Ups

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 1/2 Dome Balancing & Sprinting

Focus/Skill – Box Jumps & Squats

W.O.D. – 10 Min AMRAP 10 Box Jumps, 10 Squats, 10 Sit Ups

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – 2 Minutes Max Effort Burpees, Run 400

Focus/Skill – Box Jumps, Deadlifts

W.O.D. – Modified  Morgan 3 RFT –  30 Box Jumps, 10 Deadlifts

pumpkin-gingerbread-muffins-nut.html


10.28.2013

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Monday

Turbo Tots

Focus/Skill – Overhead Squat

Warm Up – 3 Rounds:  3 Forward Rolls, 10 Jumping Jacks

W.O.D. – AMRAP 5 Minutes: 5 Overhead Squats, 5 Push Ups, 5 Sit Ups, 5 Jumping Lunges

Game – Musical Medicine Ball

Mighty Mites

Warm Up – 5 Rounds: 3 Forward Rolls, 20 Jumping Jacks  &  Tabata Jump Rope

Focus/Skill –  Overhead Squat

W.O.D. – AMRAP 8 Minutes: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups, 10 Jumping Lunges

Game – Musical Medicine Ball

Top Dawgs

Warm Up –  Foam Roller & Run 800 Meters

Focus/Skill – Thrusters & Pull Ups

W.O.D. – Fran

Chocolate Hazelnut Zucchini Cupcakes

http://www.thepaleomom.com/2013/09/chocolate-hazelnut-zucchini-cupcakes.html

Chocolate Hazelnut Zucchini Cupcakes | The Paleo Mom

Coaches Tip of the Day – It’s getting COLD outside, make sure you

stretch and get your body warmed up before you jump into any

workout or exercise!


10.27.2013

halloween1

SUNDAY

Turbo Tots

Focus/Skill – Overhead Squats & Push Press

Warm Up – Forward Rolls & Push Press

WOD – 5 Overhead Squats, 5 Push Ups, 5 Sit Ups w/Ab mat

Game – Hot Potato

Mighty Mites

Warm Up – 3 Rounds: 3 Forward Rolls, 5 Push Press

Focus Skill – Overhead Squat & Push Press

WOD – 7 Min AMRAP: 10 Overhead Squats, 10 Push Ups, 10 Sit Ups with Ab Mat

Game – Hot Potato

Top Dawgs

Warm Up – Run 1 Mile

Focus/Skill – Air Squats

WOD –  in teams of 2

150 Wall Balls

100 Burpees

150 Wall Balls

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10.26.2013

Saturday, October 26th

We will not be holding CrossFit Kids Classes today!

 CrossFit San Ramon is hosting its’ First Annual Barbells for Boobs Fundraiser  Event.  The event starts at 10:00am and will end at 1:00pm.   At 11:00am we will have a Workout just for the CrossFit kids.  Lori has been teaching the kids & teens the lift for “Grace” which will be the workout that everyone will be doing Saturday.  Please bring the family, enjoy the fun day and hang around for some healthy Paleo snacks!  For more on the event, please visit our main site:  crossfitsr.com

We are offering classes Sunday, October 27th!  10:30am- 11:00am Kids ages 3-12.  11:00am – Noon Teens!