New site is coming

3/1/2010

Friday 071009

5 rounds for time:
400m
50 squats

Suitcase with burpees 10x4

Practice cleans, jerks, or snatches

Post time and weights on comments.

Compare time to 052309

For time.
21-15-9
Burpees
Kettlebells
Box jumps

Post time on comments.

Farmers walk x 3 (min rest)
Kb Push jerk 10x3 (min rest)
Battling rope and situps

Wednesday 070109

3 Rounds for time:
400m run
25 Kb Swings
25 box jumps

KB Single-Arm Push-Press 10 x 3

Rope for core: 3 sets
Sit-ups 20x
Rope 60 sec

post time on comments.

Monday 62909

5 rounds for time:
15 burpees
15 squat to row
15 single arm push-press(Alt.)

Weighted Lunges 3x

post time and weight on comments.

Friday 062609

Workout A
3 rounds for work:
15 Burpee's
15 Plank Single Arm Row's

Workout B
3 rounds for work:
20 Dead Press (alternating)
30 situps

post up weights used on comments.

Thursday 062509

5 rounds for time:
15 DB Clean Split Jerks
15 burpee's

time for fun.

Thank you!

I want to thank everyone for helping me relocate with the support. You guy's are truly the best client's and friends I have a had in the industry.

Thursday 061809

10 rounds for time:
15 Deadlifts (135 lbs.)
15 Push-ups

Dead-Press 4 x 10

post time on comments.

New class info:
Monday 6:15 Catherine
Thursday 6:15 Gary
Friday 6:15 Gary

Monday 061509

5 rounds for time:
30 overhead squats (45lbs.)
10 pull ups

Post time on comments.

Friday 061209

"Jackie"

For Time:
500m Row
50 thruster (45lbs.)
30 pull-ups

post time on comments.

Thursday 061109

20 minutes

As many rounds as possible:
15 power cleans (95lbs.)
12 burpees
21 sit ups

post rounds on comments

Monday 060809

5 rounds for time:
7 thrusters 95lbs.
7 pull-ups
7 burpees

Post time on comments.

Thursday 060409

Overhead Squats x 5

post weights and reps on comments

Wednesday 060309

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
12 burpees
10 Pull-ups

Deadlifts 10 x 4

Post time and weight to comments.

Monday 060109

Welcome to Cycle 4

Obstacles are those frightful things you see when you take your eyes off the goal. - Henry Ford

Front Squats 6x4
Press 6x3
Power Cleans 3x3
1 mile run

post weigths and times on comments.

Friday 052909

"Murph"

For time:
1 mile run
20 rounds of
5 pull-ups
10 push-ups
15 squats
1 mile run

Post time on comments.

Wednesday 052809

"Fran"

For time:21 -15 -9
Thruster (95lbs.)
Pull-ups

compare to 042209

post time on comments.

Monday 052509

"DT"

5 rounds for time:
12 deadlifts
9 cleans
6 push jerks

Rxd 155lbs use 95, 115, 135 if you have to.

Post weight and time on comments.

Friday 052309

5 rounds for time:
400m run
50 squats

Post time on comments.

I want to thank Dev for coming in tonight.

Wednesday 052009

"Angie"

for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 squats

post time on comments.

Monday 051809

"Fight Gone Bad"

3 rounds for time:
20 Wallball(20lbs.)
20 Sumo-Deadlift High-Pull(95lbs.)
20 Box Jumps
20 Push-Press(95lbs.)
20 Row (cal.)

1minute rest in between the rounds

compare to 041309

post time and bodyfat on comments.

Friday 051409

"Helen"

3 rounds for time:
400m Run
21 Kettlebell Swings
12 Pull-ups

compare to 041709

for time:
1 mile run

post time on comments.

Rocco Perez Olympic Team Trials

RoninFit is a proud sponser of "Rocco Perez" in his upcoming Olympic Team Trials for Sanshou.

Starting 5-23-09 we will be throwing a Special Bootcamp/Boxing at 11:00@ Breakaway Performance on every Saturday.

members $25/ non-members $35

What to expect?

A Intense Workout with Gary followed by boxing training with Rocco Perez.

Info: Gary (510)541-8850 or Gary@roninfitness.com

Wednesday 051309

"Grace"

For time:
30 Clean and Jerks(135lbs)

compare 033009

Use 95 pounds, 65 pounds or as needed and post total time.

Monday 051109

5 rounds for time:
7 Thrusters
7 Pullups
7 Burpee's

compare to 040809

post time on comments.

Friday 050809

"Pukiebrewster"

For time:
150 Burpees

post time on comments.

"Five Fingers" Barefoot Technology

Checkout www.vibramfivefingers.com

Barefoot Technology

The typical human foot is really a miracle of evolution with 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.

Many experts believe the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving them underdeveloped and more prone to injury. And while there are many occasions where traditional footwear is essential for protection, safety, and security, it is equally important to stimulate and exercise the foot in a more natural state on a regular basis.

That’s why we recommend wearing FiveFingers for exercise, for play, and for fun. Stimulating muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.

Wednesday 050409

"Nancy"

5 rounds for time:
400m Run
15 Overhead Squats (95lbs.)

compare to 041009

post time on comments.

Monday 050309

4 Rounds for time:
800m run
with 5 sets of
5 pullups
10 pushups
15 squats

post time on comments.

"Congratulations to Rocco and Marcus"

Monday 042709

5 rounds for time:

21 Sumo Deadlift High-Pulls(95lbs.)(65lbs.)
21 Burpees

post time on comments.

Final Cheat Day

Marcus and Rocco and Deep Dish Pizza!

042609 "RoninFit Games Results"

RoninFit Supports Rocco Perez and Marcus Midkiff in their quest for elite fitness in the 2009 Crossfit Games.

2009 RoninFit Games Results:

1. Catherine Tuliano (7:44/4:30 - 12:14)
2. Gary Seto (7:40/5:01 - 12:41)
3. Rocco Perez (8:08/4:38 - 12:46)
4. Eric Kozlowsky (9:50/5:15 - 15:05)
5. Marcus Midkiff (8:26/11:15 - 19:41)
6. David Dologite (13:43/9:57 -23:40)
7. Craig Berendt (15:05/8:52 - 23:57)
   

Thanks to all who showed their support and completed in the games.

Saturday 042509 "RoninFit Games"

Join the Elite this Saturday at 12:00pm @ Breakaway Performance 150 Columbus st.

Sign-up and battle yours truly!

1st workout
5 rounds for time:
15 Deadlifts (135lbs.)
15 Burpee's

2nd workout
3 rounds for time:
05 Power Clean's (135lbs.)
10 Pull-ups
30 Squats

Friday 042409

5 rounds for time:
400m Run
20 power snatches

post time on comments.

Wednesday 042209

"Fran"

For time:
21 -15 -9
Thruster 95lbs.
Pull-ups

Deadlift 3x3 90%

compare to 032509

post time on comments.

Monday 042009

"Bear Complex"

7 sets of the sequence:
power clean
front squat
push press
back squat
push press

5 rounds
rest as much needed in between rounds

500m Row max x2

post time and weight on comments.

Friday 041709

"Helen"

3 rounds for time:
400m run
21 kettlebell swings
12 pull-ups

compare 032009

post time on comments.

Wednesday 041509

"Fractured Fran"

5 rounds for time:
9 thruster(95lbs.)
9 pull-ups

For time:
plank hold

post times on comments.

Monday 041309

"Fight Gone Bad"

3 rounds for time.
20 Wallball(20lbs.)
20 Sumo-Deadlift High-Pull(95lbs.)
20 Box Jumps
20 Push-Press(95lbs.)
20 Row (cal.)

1minute rest in between the rounds

post time and bodyfat on comments.

Friday 041009

"Nancy"

5 rounds for time:
400m run
15 overhead squat(95lbs.)

post time on comments.

Wednesday 040809

5 rounds for time:
7 thruster (95lbs.)
7 pull-ups
7 burpees

Deadlifts 4 x 4-6 80%
Ring Dips 4 x max reps

post time on comments.

Monday 040609

"Start of Cycle 2"

5 rounds for time:
15 sumo-deadlift high-pulls (65lbs.)
15 burpee

Front Squats 4x4-6 80%
Press 4x4-6 80%

post time on comments.

Paleo Zone Chronicles

Here is a typical meal you can get at whole foods.

I'm a well muscle athletic male so I do a 25 blocks total a day with 1/2 the carbs and x 4 fats.

8oz. smoked turkey breast
1.5 cups strawberries
25 pecans

Check your baseline here.

Friday 040309

3 rounds for time:
400m run
25 Kettlebell swings
25 box jumps

post time on comments.

Wednesday 040109

5 rounds for time:
400m run
10 pull-ups
10 burpee's

compare to 030409

post time on comments.

CF Storm

Here's a list of some of the WOD's(workout of the day's) you might come across.

"Constantly varied, functional movements executed at high intensity."

"Increased Work Capacity Across Broad Time and Modal Domains."

CF_Storm.pdf

Zone Menu Plans

Our recommendation to "eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar" is adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimize physical performance.

Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscles. When properly composed the right dieet can nudge every important quantifiable marker for health in the right direction.

Diet is critical to optimizing human functin and our clinical experience leads us to believe that Barry Sears' "Zone Diet" closely models optimal nutrition.

CrossFit's best performers are Zone eaters. When our second tier athletes commit to "strict" adherence to the Zone parameters, they generaly become top tier performers quickly. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regimen.

- Greg Glassman www.crossfit.com

Download this Zone Menu Plans

033009

"Grace"

For time:
30 Clean and Jerk's

Post time on comments.


Craig "Baby Hands" Berendt

032709

"Filthy Fifty"

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 lunges
50 knee to elbows
50 push-press(45lbs.)
50 back extensions
50 wallball(20lbs.)
50 burpee's
50 double unders

post time on comments.

032509

"Fran"

21-15-9 reps for time:
95 lb. (65) thrusters
Pull-ups

post time on comments.

032309

As many rounds as possible in 20 minutes:
400m Run

post rounds on comments:

Kettlebell Snatch vs. Olympic Snatch

Kettlebell Snatch:
Ballistic in nature, one uses momentum and stretch reflex to pull the kettlebell from a hang position to a lockout overhead. Impossible to increase weight beyond a certain degree, this exercise mainly develops stamina after the initial coordination of the movement has been learned.

Olympic Snatch:
To pick it off the floor you must begin in a deadlift. Let's take a look at a deadlift. A deadlift is a Dead - Lift. it's from a dead stop there is no ballistic or stretch reflex component in this lift. You must fire all your muscles at once to be able to lift the barbell up to your hips. You then must simultaneously pull the weight upwards as you pull your body underneath it, landing in an overhead squat and maintaining that position as you stand up. That is absolute strength, power, core strength, balance, speed, flexibilty, coordination, and accuracy.


by Gary Seto and Catherine Tuliano

Help Support RoninFit

Help by donating $25 and receive a free shirt.

www.cafepress.com/RoninGear

032009

"Helen"

3 rounds for time:
400m Run
21 KB Swing
12 pull-ups

Post time on comments:

031809

3 Rounds for Time:
500m Row
10 Squat Cleans (95lbs.)

Post time on Comments.

031609

as many rounds as you can in 30 minutes.
5 Pull-ups
5 Rings Dips
15 sit-ups

Post rounds on comments.

031309

250 Jump Rope
1 mile Run
500 Jump Rope
1/2 mile Run
750 Jump Rope
1/4 mile Run

post time on comments.

031109

7 sets:
1 deadlift
1 clean
1 front squat
1 press
1 back squat
1 press

rest as needed for 5 rounds.

030909

"Cindy"

as many round as possible in 20 min
5 pull-ups
10 push-ups
15 squats

post rounds on comments.

Some Heavy Lifting

Terria 135lbs Deadlift, David and Craig with 105lbs Press, Eric with 195lbs Deadlift.

030609

DeadLifit 5x5
Press 5x5

WOD: "CoreBlaster"

100-50-25 for time:

jump robe

knee to toe's

figure 8's

Scoreboard:

1. Eric
2. Gen
3. Craig
4. Terria
5. David

Thanks Terria

Just wanted to say thanks to Terria Heng for joining us today!

030409

5 rounds for time:
400m run
10 pull-ups
10 burpee's

post time on comments.

Coming Out of Retirement.

I will be making my return this year looking for a medal to support the RoninFit Strength and Conditioning Program. Keep your eye's peeled and check for updates on my training progress on this blog.

Sunday, February 01, 2004

RoninFit Blog is Here

I want to Thank Eric Koz for his Logo Design!

Checkout Eric out on the Rings and more of his art at Land of Koz.