Affiliate Team Member # 5

Cara working on her back squat.

The third woman to join the affiliate cup team is Cara Hipskind.

She is a hard working natural athlete who demonstrated her commitment when she won the accountability challenge. She eats a strict paleo diet, learns new skills with ease, and has shown great improvement in her weightlifting. She has good wind and will do anything for her team. We are stoked to add her fiery competitive spirit.

Friday's Workout: "Linda"

10-9-8-7-6-5-4-3-2-1

Body Weight and 1/2 Deadlift

3/4 Body Weight Clean

Body Weight Bench Press

Affiliate Team Member # 4

Tyler Hinz joins Olivia, Lucas and Danielle on team CrossFit Santa Cruz .

Tyler is an outstanding athlete, competition driven and a consistent top performer. He has great wind and pushes hard. Tyler is no stranger to high level contests. He is a division one volley ball player, a law student, and a comedian. We think he will perform well under pressure. He even started weighing and measuring his food this week. Committed?

Welcome aboard Tizzler

Thursday's Workout:
Rest Day

Affilliate Team Member #3

Danielle focused

We are honored to announce our 3rd team member of the 2009 Affiliate Cup Team. Danielle Mulford is an athlete and a true competitor at heart, as witnessed in her video qualifier videos. Her addition to the affiliate team will bring both intensity and focus. She is a team player and will represent our gym well.

Wednesdays WoD (.com Wod)

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-up
 _______________________
REMEMBER THIS SATURDAY AT 3:30pm FREE CROSSFIT CLASS
followed by a
lululemon backyard bash.
RSVP for sizes and styles

Affilliate Team Member #2

Lucas Zepeda spent after giving it his all.

We are exited to announce Lucas as the second member to join team CrossFit Santa Cruz.

A top finisher in the food plan/nutrition plan/maintenance plan challenge Lucas has proved he is up for the job. He is passionate, supportive, hard working and committed. He works hard for himself but will work harder for the team.
We are glad to have Lucas as part of the CFSC family and think he will represent us well.

Lets go get 'um Lucas!

Tuesday's Workout:
As many rounds as possible in 15 minutes of;
5 hang squat cleans with 165lbs
7 Ring Dips
20 Box Jumps

Affilliate Team Member #1

 Olivia demonstrating great starting position for the snatch

We are proud to announce our first official team member for this years Affiliate Cup competition.

There are five things we are looking for in a representative of CrossFit Santa Cruz.
1. Virtuosity
2. Consistency/Commitment
3. Positive mental attitude
4. A balance of the ten general physical skills
5. A competitive spirit.

Olivia clearly demonstrates all of these qualities. She has been a consistent top performer in all types of workouts, she is serious about her nutrition, and she inspires everyone around her. To top it off she placed 11th amongst a tough field of athletes at the nor cal regional event.

Welcome aboard Olivia.

Monday's Workout:" Gwen"

15-12-9

Clean and Jerk

The rule is, you can not drop the bar during sets. So do 15 unbroken rest then 12 unbroken rest then 9 unbroken. Choose your weights wisely.

lululemon RSVP

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Rising Stars

Olivia Ruff and Karissa Cook With their Strength coach Jesse.

These gifted athletes have been coming to CrossFit Santa Cruz together to train with me for around 5 months now. Each came with their own set of skills and talents and both grown immensely during this time. Their hard work and consistent training each week has made for great improvement. Both girls graduated high school this past weekend so their training at Crossfit Santa Cruz is coming to an end. Olivia will be attending UC Santa Barbara and Karissa will be attending Stanford this fall; both taking on a brand new chapter of their lives with Division 1 collegiate volleyball.

I will be sad to see them go (although they still have some time left) but I’m excited for all the opportunities and fun they have in store for them as student athletes. They have learned a lot and I’m sure they have found their training valuable and will continue growing as athletes and as human beings in the coming years. I bet Karissa and Olivia will be way ahead of most, if not all of their freshmen teammates (and quite possible the whole team) when it comes to strength and conditioning thanks to crossfit and hard work. I’m thankful for the opportunity to work with these two rising stars and look forward to hearing about all their accomplishments when they come back to visit their hometown.

-Jesse Baz

Sunday's Workout:
Rest Day

Stronger than Ever

Kelsey Johnson 3 months after ACL Surgery Front Squats close to body weight well below 90

Kelsey graduated from Santa Cruz High on Friday. She heads to Cal Poly San Louis Obisbo to play division one soccer in the fall. Kelsey tore her ACL during a soccer game in late January just 2 months after I started coaching her. But it did not stop her from training hard. Kelsey has been diligent in her PT and working hard at CrossFit. It has been a pleasure coaching her. She is much stronger now, post surgery, than she was before. I look forward to the next 5 weeks as she continues to use CrossFit to prepare for college sports, and am exited to watch her in the coming years. It has been wonderful coaching you Kelsey...Good luck next year and in the years that follow.

Coach D

Saturday's Workout:
Five Rounds For time:
400 meter run
15 SDHP 95lbs
15 thrusters 95lbs

Extra Credit

Chris Cobb squatting 195lbs.

Over the past few weeks Chris has had tremendous improvement. Two major things have contributed to his increased range of motion and performance gains. He  has done a great job of preparing for class by starting a paleo diet and he has been doing his homework by completing a diligent body care regimen.

Athlete: "Hey Coach is there any extra credit offered at CrossFit Santa Cruz...I know I am encouraged to rest so I can't just workout more, what can I do to improve my CrossFit experience?"

Coach: "Well you can subscribe to  "The CrossFit Journal" it just might be the best source for information on fitness out there. A full subscription is only $25 /yr, while there are dozens of articles that can be read/viewed for free.

Bare minimum, we hope that all of our athletes have at least read “What is Fitness".

Fridays Workout:"Chelsea"
5 Pull ups
10 Push Ups
15 Air Squats
Every Minute on the Minute for 30 minutes
* if you are unable to complete this rep scheme on the interval....reduce your numbers so you get a minimum of 5 seconds rest between rounds.

Homework

Dave C. Working his mid line stabilization during the shoulder press.

Well, that’s right people, CrossFit Santa Cruz also assigns homework beyond your regular class prep of eating well. We can not say enough good things about the changes good nutrition can have on your fitness and overall life. Additionally, your on going homework assignment is body maintenance, i.e. PNF stretching, isometric shutdown, rolling out, hot/cold showers, icing, etc.

If you are not doing any or all of these things, get on it. It will improve your recovery, keep you injury free and aid in your general bad-assness.

What types of maintenance do you and how has it helped your performance?

Thursday's Workout:
Front Squat
1-1-1-1-1-1-1