Forging the Future of Fitness

Posts tagged “crossfit san ramon

11.5.2013

Tuesday

Turbo Tots

Focus/Skill – Push Press

Warm Up – Tabata Sit Ups

WOD – 2 Rounds: 5 Push Press, 10 Burpees

Game – Dragon Tails

Mighty Mites

Warm Up – Tabata Sit Ups

Focus/Skill – Push Press

WOD – 7 Min AMRAP: 5 Push Press, 10 Burpees

Game –  Dragon Tails

Top Dawgs

Warm Up – Run 400M,  Tabata Abs- Flutter Kicks

Focus/Skill – Back Squats & deadlifts

WOD – 12 min AMRAP: 5 Deadlift , 7 Burpees, 9 Wall Ball

baked-yams-sweet-potatoes


11.4.2013

Monday

Turbo Tots

Focus/Skill – Squats & Overhead Squats

Warm Up – 2 Rounds 10 Burpees 10 Sit Ups

WOD – Tabata Air Squat  &  Tabata Abs

Game – Musical Medicine Ball – lunge walk, hop, walk backwards, brisk walk forward

Mighty Mites

Warm Up – 3 Rounds 10 Burpees Sprint between cones twice

Focus/Skill – Squat, Overhead Squats, Rope Climbs

WOD – Mini Tabata This:  Tabata Air Squats & rest 1 min. Tabata Pull Ups & rest 1 min,  Tabata Plank

Game – Musical Medicine Ball –  lunge walk, hop, walk backwards, brisk walk forward

Top Dawgs

Warm Up –  4 Rounds for time: 7 Burpees, Run 100m

Focus/Skill – Clean & Jerk

WOD – “Tabata This” Tabata Air Squats, rest 1 min; Tabata Pull Ups, Rest 1 Min, Tabata Push Ups, Rest 1 Min, Tabata Sit Ups

bacon-guacamole-sammies

Bacon & Guacamole SammiesDon’t these bacon and guacamole sammies look good? Fitbomb noshed on them while I slept…The ingredients:4 strips of thick-cut pastured baconGuacamoleIt’s ridiculously easy to cook bacon in the microwave oven. (Clean-up is simple, too.) Just wrap a few slices between some sheets of paper towel, stick it all on a microwave-safe plate, and nuke away. I set my microwave at 70% power and zapped the bacon for about two-and-a-half minutes. If you find that your bacon’s not yet crisp, just nuke it a bit longer.  The filling for these “sandwiches”? Chunky homemade guacamole.  If you’re pressed for time, simply mash up the flesh of half an avocado, and cut up the other half into half-inch cubes. Then mix both halves together in a bowl to get a nice blend of chunky ‘n creamy. Flavor it with a squirt or two of lime juice and a generous pinch of Kosher salt.Done and done!


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

image


10.31.2013

microsoft_happyhalloween

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!


10.28.2013

can-stock-photo_csp15197161

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!


10.26.2013

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!


10.22.2013

hallo5

Tuesday

 

Turbo Tots

Focus/Skill – Deadlifts, Overhead Squats

Warm Up – 3 forward rolls, 10 jumping Jacks

WOD – 3 Rounds: 5 deadlift, 5 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Mighty Mites

Warm Up – 3 sets: 3 forward rolls, 20 jumping Jacks

Focus/Skill – Deadlift & overhead Squats

WOD – 7 Min AMRAP: 10 deadlifts, 10 box jumps

Game – Baseball 1st base Push Ups, 2nd Sit Ups, 3rd Jumping Jacks, home Squat. Lunge between bases

Top Dawgs

Warm Up –  Foam Roll Row 500 M

Focus/Skill –  Dead Lift

WOD –   25 Push Ups, 25 Pull Ups, 25 Air Squats, 25 box Jumps, 25 Double Unders

http://spoonful.com/recipes/banana-ghosts

Banana Ghosts

quote12


10.21.2013

hallo3

Monday

Turbo Tots

Focus/Skill – Overhead Squats & Front Squats

Warm Up – Shuttle Run

WOD – Tabata Burpees

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run and Jumping Jacks

Focus/Skill – Overhead Squats & Front Squats

WOD – Tabata Burpees, Tabata Sit Ups

Game – Musical Medicine Ball

Top Dawgs

Warm Up: 2min ME Burpees, Run 200m, 2min ME Burpees, Run 200m

Focus/Skill –  Back Squat

WOD  5 min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Rest 2 min

5 Min of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Aquats

Run 800m

 

http://spoonful.com/recipes/goblin-grins

Goblin Grins

quote9


10.19.2013

hallo4

Saturday

Turbo Tots

Focus/Skill – Overhead Squats & Front Squats

Warm Up – 10 Burpees 10 Lunges

WOD – Mini Grace

Game – Dragon Tails

Mighty Mites

Warm Up – 3 Rounds: 10 Burpees, 10 walking lunges

Focus/Skill – Overhead Squat & front squat

WOD – Grace

Game – Dragon Tails

Top Dawgs

Warm Up – Run 800 Meters

WOD – 10-9-8-7-6-5-4-3-2-1  HSPU

1-2-3-4-5-6-7-8-9-10 Squat Clean

http://spoonful.com/recipes/pear-witch-project

Pear Witch Project

quote5


10.17.2013

vampire

Thursday

Turbo Tots

Focus/Skill – Overhead Squats, Clean & Jerks

Warm Up – Pistols

WOD – Tabata Air Squats & Jump Rope

Game – Coach Says

Mighty Mites

Warm Up – Pistols

Focus/Skill – Overhead Squats, Clean & Jerk

WOD – Tabata Air Squats, Tabata Jump Rope

Game – Coach Says

Top Dawgs

Warm Up: Row 500 Meters

Focus/Skill – Snatch Pulls

WOD –  200m Run

20 Power Snatch

200m Run

20 Clean & Jerk 

200m Run

20 Pull Ups

200m Run

http://spoonful.com/recipes/edible-eyeballs

Halloween Appetizer Recipe: Edible Eyeballs

quote4


10.15.2013

pumpkins

Tuesday

Turbo Tots

Focus/Skill – Overhead Squat, Squat & Front Squats

Warm Up – Walking Lunges & forward Rolls

WOD – 5 HSPU, 5 Pull Ups, 5 Squats

Game – Hot Potato

Mighty Mites

Warm Up – Walking Lunges & Forward Rolls

Focus/Skill – Overhead Squat, Front Squat & Squat

WOD – 7 Minute AMRAP: 10 HSPU (on the box), 10 Pull Ups, 10 Overhead Sqauts,

Game – Hot Potato

Top Dawgs

Warm Up – Run 400 M & AMRAP 5min:  8 HSPU & 16 Pull Ups

Focus/Skill –  Dead Lifts

WOD –  AMRAP 5 Minutes

7 Thrusters  & 7 Burpees

http://spoonful.com/recipes/snack-o-lantern

Jack-O-Lantern Fruit Cup Halloween Recipe

quote6


10.14.2013

volkswagon

Monday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Shuttle Run

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run 10 Pull Ups

Focus/Skill – Squat & Front Squat

WOD – 3 Rounds: 5 Push Ups, 5 Sit Ups, 5 Jumping Jacks, 5 Squats

Game – Musical Medicine Ball

Top Dawgs

2min ME Burpees

Run 200m

2min ME Burpees

Run 200m

Focus/Skill: Back Squat

WOD:

20-10-5   T-2-B

 50-40-30  Double Under

http://spoonful.com/recipes/pizza-mummies

Pizza Mummies

quote3


10.12.2013

mummy

Saturday

Turbo Tots

Focus/Skill – Squats & Front Squats & Clean and Jerk

Warm Up – jumping Jacks, Push Ups

WOD – Mini Grace

Game – Dragon Tails with Jumping Jack Penalty

Mighty Mites

Warm Up – 3 Rounds: 10 Jumping Jacks, 10 Push Ups

Focus/Skill – Squats & Front Squats & Clean and Jerk

WOD – Mini Grace

Game – Dragon Tails with Burpee Penalty

Top Dawgs

Warm Up – Row 500M

Focus/Skill – Thrusters

WOD – Fran 21-15-9 Thrusters 22# bar, Pull Ups

10 Minutes foam roller & stretch

http://spoonful.com/recipes/ghost-toasts

Ghost Toast Halloween Recipe

quote11


10.8.2013

catwitch

Tuesday

Turbo Tots

Focus/Skill – Clean & Jerk

Warm Up-  Shuttle Run & 1/2 Dome Balance work

WOD –  Mini Grace

Game – Dodgeball

Mighty Mites

Warm Up – Shuttle Run & 10 Burpees

Focus/Skill – Clean & Jerk

WOD – Grace

Game – Dodgeball

Top Dawgs

Warm Up: AMRAP 6min

8 Ring Dips

16 KB Swings

Focus/Skill:  Dead Lift

WOD

3 Rounds For time:

20 Squats

5 Pull Ups

10 Dead Lifts

http://spoonful.com/recipes/carrot-finger-food

Carrot Fingers and Dip Halloween Recipe

quote2


10.5.2013

Saturday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Supemans & Hollow Rocks

WOD – 2 Rounds: lunges, burpees & sprints

Game – Dodgeball

Mighty Mites

Warm Up – 3 Sets: 10 Supermans, 10 Hollow Rocks

Focus/Skill – Squats & Front Squats

WOD – 7 Min AMRAP 10 lunges, 10 burpees, 10 sit ups, 10 Ring Pulls

Game – Dodgeball

Top Dawgs

Stretch – 5 Minutes

Run 800 Meters

Focus/Skill – Clean & Jerk and Squats

WOD – teams of 2

500 Meter Row Each

20 shoulder press, 30 front squat, 40 wall ball, 50 Sit Ups

400 Meter Farmer Carry Each

“Don’t cry because it’s over, smile because it happened.” 
― Dr. Seuss

primal-palate-chocolate-chip-cookies


10.3.2013

Thursday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – Jump Rope & Push Ups

WOD – Tuck Jumps, Ring Pull Ups & Burpees

Game – Coach Says

Mighty Mites

Warm Up – Double Unders & Push Ups

Focus/Skill – Squat & Front Squats

WOD – 3 Rounds – 10 tuck jumps, 5 ring pull ups, 10 Burpees

Game – Coach Says

Top Dawgs

Warm up – 400M run & 30 seconds of Double Unders

Focus/Skill – Snatch

WOD- AMRAP 12 Minute 1,1 2,2 3,3 4,4

Ring Dips & Burpee Box Jumps

bloody-eyeballs-blueberry-stuffed-longans-in-berry

Make each day count!


10.2.2013

Wednesday

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm Up – 1/2 dome balance & ring run

WOD – 3 Forward Rolls, 10 Jumping Jacks, 5 Wall Balls

Game – Dragon Tails

Mighty Mites

Warm Up – 1/2 dome balance & Ring Run 

Focus/Skill – Squat & Front Squat

WOD – 7 Min AMRAP – 3 Forward Rolls, 20 jumping jacks, Hurdle Run, 10 Wall Balls

Game – Dragon Tails

Top Dawgs

Warm Up – 400m Run, Tabata Sit-Ups with Ab Mat

Focus/Skill – Squats & Front Squats

Strength – EMOM 7 Minutes 2 Snatches w/PVC or 22# bar

WOD – 3 Rounds for Time: 3 Front Squats PVC or 22#

5 HSPU box or wall

7 Pull Ups

10 Double Unders

oven-baked-sweet-potato-fries


10.1.2013

r-INSPIRATIONAL-QUOTE-large570

Tuesday

Turbo Tots

Focus/Skill – Squats & Front Squats

Warm Up –  Shuttle Run & Sit-Ups

WOD –  3 rounds: Soldier Kicks, Bear Crawls, Ring Pull Ups

Game – Musical Medicine Ball

Mighty Mites

Warm Up – Shuttle Run & Sit Ups

Focus/Skill – Squats & Front Squats

WOD – 8 min AMRAP Soldier Kicks, Bear Crawls, Ring Pull Ups & 5 Air Squats

Game – Musical Medicine Ball

Top Dawgs

Warm Up – 400m Run, 2 rounds – 25 double unders 15 burpee box jumps

Focus/Skill – Squats & Overhead Squats

Strength- EMOM 5 Minutes: 5 overhead Squats with PVC 

WOD – 3 Rounds for time: 15 PVC thrusters, 15 Pull Ups, Run 400

chocolate-pie-raw-graham-cracker

Kelly Brozyna's Chocolate Pie + Raw Graham Cracker Crust by Michelle Tam http://nomnompaleo.com


9.30.2013

Monday

r-INSPIRATIONAL-QUOTE-large570 (1)

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm up – 30 seconds  max effort Jump Rope, Bear Crawl, 3 forward rolls

WOD – 3 Rounds Ring run, 5 Push-ups, lunge walk

Game – Duck, Duck, Goose

Mighty Mites

Warm Up – 10 PVC Pass throughs, 30 Second Max effort Jump Rope/Double Unders, 10 Supermans

Focus/Skill – Front Squat & Squat

WOD – 10 Min AMRAP 5 Pull-Ups, 10 Wall Balls, Shuttle Run

Game – Duck, Duck, Goose

Top Dawgs

Warm Up – Run 400 Meters, 3 rounds 10 Good Mornings, 10 Wall Balls

Focus/Skill – Squats

Strength – EMOM 5 Minutes 10 Air Squats

WOD – Against 10 Minute Clock 50 PVC Thrusters, 400 Meter Run, Max Effort Burpees

You want me to do something… tell me I can’t do it. -Maya Angelou

paleo-stuffed-peppers

Paleo Stuffed Peppers | Our Paleo Life


9.26.2013

Thursday, September 26th

imagine

Turbo Tots

Focus/Skill – Squats & front squats

Warm up – Wall Balls and Sit- ups

W.O.D. –  3 minute AMRAP: 3 Supermans, 3 Hollow Rocks, 10 Jumping Jacks, 5 Squats

Game – Dodgeball

Mighty Mites

Warm Up – 3 Rounds: 5 Pull-Ups, Soldier Kicks

Focus/Skill – Squats & Front Squats

W.O.D. – 10 Min AMRAP – 10 Supermans, 10 Hollow Rocks, 20 Jumping Jacks, 5 Squats, 5 Front Squats

Game – Dodgeball

http://pinterest.com/pin/61220876155738744/

Cucumber sandwiches. Who needs bread or crackers?  -just need nitrate free lunch meat or bacon.


9.25.2013

Wednesday, September 25th

"Life Is About Using The Whole Box Of Crayons" add this to my list of paper cuts, except this one will end up hanging in my office.

 

Turbo Tots

Focus/Skill – Squat & Front Squat

Warm up – Shuttle Run & box jumps

W.O.D. – 3 rounds: 3 squats, 4 sit-ups, 5 push-ups

Game – Duck, Duck, Goose

Mighty Mites

Warm up – Shuttle Run & Box Jumps

W.O.D.  7 Min AMRAP 5 Wall Balls, 5 push-ups, 5 squats, 5 sit-ups

Game – Duck, Duck, Goose

http://pinterest.com/pin/61220876156118985/

kid foods


9.24.2013

Tuesday , September 24th

Turbo Tots

Focus/Skill  Squat & Front Squat

Warm Up – Hurdles Over/Under, 3 forward rolls

W.O.D. 3 rounds: Bear Crawl, Lunge walk, 3 push-ups

Game – Dragon Tails

Mighty Mites

Warm Up – Shuttle Run, 3 Forward rolls, 5 sit-ups

Focus/Skill Squat & Front Squat

W.O.D. – 7 min AMRAP –  bear crawl, lunge walk, 10 push-ups

Game- Dragon Tails

http://pinterest.com/pin/61220876156697620/

Fresh Fruit Pops---Fruit puree, Popsicle Sticks, and Mini plastic cups. Yum!


9.23.2013

Monday, September 23rd

Turbo Tots

Focus/Skill – Front Squat & Squat

Warm Up – 2 Rounds: Ring Run & 10 jumping jacks

W.O.D.  AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

Mighty Mites

Warm Up – 4 Rounds: Ring Run & 10 Jumping Jacks

Focus/Skill – Squats & Front Squats

W.O.D.  8 minute AMRAP Lunge walk, bear crawl, Sit-ups

Game – Plank Wars

http://pinterest.com/pin/61220876156768657/

Adorable Bug snacks. Lots of substitutions but adorable

inspirational quote