Jennifer H
Arm pits forward and shoulders open. Great position, Jennifer.
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Rest Day
Summer What?
Karla enjoying the winter warmth
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Workout
21-18-15-12-9-6-3 reps for time of:
Back extension
GHD sit-up
135-pound overhead squat
SacTown
Congrats to Brad, Alexa, Wichmann and Silvia on their podium finish at Saturday's SacTown Throwdown.
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Workout
Four rounds of:
Row 1,000 meters
Rest 90 seconds
Give 10 minutes to hamstring stretching with an extended lumbar spine.
Main Site
A while back
How do you measure your day? Blocks? Workouts? Foot Pounds? Hours? Jokes Told? Smooches? _______________________
Workout
"Cindy XXX"
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Post reps completed to comments and practice L-sits from the floor for ten minutes. How much of ten minutes can you spend in the "L"?
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Best of Luck to our two teams competing at the East Sac Throwdown today.
Best Of Luck
Dear CrossFit Santa Cruz,
As most of you know, I will be moving down south at the end of this week. I finally decided to let someone else have the glory, as I've been your star athlete for awhile now and it just isn't fair. I mean, why do you think Cary stopped going to the 7 a.m. class? He just couldn't handle my raw talent.
It's been an amazing (almost) three years and you've been (almost) as great as my real family. Just kidding, you guys are totally better because you don't finish my sweet potatoes and forget to tell me about it (stupid brother). Plus, I received at least four compliments on my orange spandex this morning, so obviously you all have good taste.
In all seriousness, CFSC has been a place I've called home, it has provided me with coaches, mentors, a personal physical therapist (Quan), surrogate parents (aka all of 6 a.m.), teammates, a job (Mr. Krasnigor sincerely thanks you all for that one), and absolutely wonderful friends.
There truly are no other people I would want to wake up and work out alongside in the freezing cold, spend every morning with, or share triumphs and disappointments with. It has been an absolutely pleasure getting to know you and being a part of your family.
Thanks for all the good times,
Kelsey
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Rest day
Suprise Yourself
Silvia
Testing out new skills you have never done before is a great thing. You may suprise yourself. Silvia surprised herself the other day while preparing for her first CrossFit competition. She did her first single-arm cartweel, candlestick to pistol on beam, a cartweel on the beam, a back roll, and many other skills she didn't know she had.
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Workout
Five rounds for time of:
Run 400 meters
50-pound dumbbell clean & jerk, 21 reps
Come on Back
Ken
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Workout
Complete as many rounds as possible in 20 minutes of:
15 GHD sit-ups
135-pound deadlift, 21 reps
Gym-Nice-Stics
Brian
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Workout
Three rounds for time of:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups
Rising
Brad
Determination, hard work, consistency, and focus will pay off in boat loads, no matter what it is you are working toward.
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Rest Day
Hands Wide
Ruti
In the front rack, one of the key points to maintain is keeping your hands wider than shoulders. This allows for a more stable rack and a tighter thoracic spinal position.
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Workout
For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups
