Data Collection

Our whiteboard.

Putting our times up on the whiteboard has been a time honored tradition. The top times are posted to celebrate our top performers and to inspire greater performances. There is more to keeping track of our times and weights than simple braggadocio. Keeping track allows us to analyze our progress over time and make sound decisions on how to best improve our training.

Enter BEYOND THE WHITEBOARD.

What is BEYOND THE WHITEBOARD? It is a robust tracking system for our workouts and our food. It includes everything we need to accurately monitor our CrossFit experience. From gym ranking to CrossFit wide ranking, from times to power output, this website has everything. If you want to get serious about making progress, a workout journal is essential. BEYOND THE WHITEBOARD takes our mantra of evidence based fitness to the next level.

Sign Up Today
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Workout:

Snatch

1-1-1-1-1-1-1

Ninja

Game Time.

The below clip is taken from Tyler's facebook page-

"So I am doing a stand up comedy routine Sunday Night at the Verve Lounge in Aptos. I don't think admission is greater than five dollars so bring yourself and your empty wallet. The show starts at nine and they said if I get more than five people to show than I can continue performing at their lovely club. Please attend unless you don't want to."

Let's support Tyler and find out if he is as funny is he is fit.

Date: Sunday, August 23, 2009
Time: 9:00pm - 11:00pm
Location: The Verve Lounge
Street: 7941 Soquel Dr.
City/Town: Aptos, CA
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Workout:
Rest Day

Cheers

Peter and Courtnay 

Today is the big day. We are celebrating you, our athletes. CrossFit is a community-developed program and we believe it is the community that makes us what we are. We moved to the west side of Santa Cruz back in March of 2008 after the marines of Camp Pendelaton came to Santa Cruz to start Operation Phoenix. With the influx of new clients, we quickly out-grew our modest 1,200 sqft digs and moved to our current 3,500 sqft location.  Today is our way of saying THANK YOU. Thank you to our loyal and dedicated crew of athletes who have joined us in our quest for elite fitness.

To help continue to build and foster our great community CrossFit Santa Cruz has signed up as a gym on Beyond the Whiteboard.com. We will be able to track and journal not only our workouts, but also our food.  Sign Up today
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Workout:

Tabata Something Else

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REMINDER

MEMBER APPERECIATION PARTY TODAY 12-5pm
Potluck BBQ
BOUNCE HOUSE AND SPORTING GAMES!
Fish Game Tournament
Come out and relax with your workout buddies.  Unwind, have fun and get to know your fellow athletes a little more.
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Love for your Lungs

IMPORTANT ANNOUNCEMENT AS OF 2PM FRIDAY AUGUST 21st

The gym will be closed for the rest of today due to poor air quality.  Your lungs are more important than today's WoD. 

SEE EVERYONE TOMORROW.  MEMBER APPRECIATION PARTY STILL ON!!!

Vacation!

Hannah on vacation.

I received this email from Deitrich..

"Yo! Hope your having a good week. Hannah and I are shaking off the jet lag here in Europe. Today was our 2nd full day of travels in Switzerland, so much art and culture to see. We traveled and walked quite a bit and did find Crossfit Basel outside of town. Felt good to break a sweat after a week of worthlessness. We were welcomed with open arms. We will be heading back for more work outs and other CrossFits throughout Europe. Take Care!"

-Dietrich and Hannah

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Our FREE Saturday CrossFit Kids class continues for ONLY TWO MORE WEEKS!  Please bring your children and their friends (make sure their parents sign a waiver first) ages 5-15 to our kids class this Saturday from 11am-12pm and stay for our BBQ following class!  Starting in September we will hold weekday and weekend classes for age groups based upon YOUR child or children's schedule!  Now is the time to help build our program for your children.  

Why is CrossFit Kids so important for children?  

CrossFit Kids incorporates gymnastics, weight lifting, and mono-structural activities (running, jumping, etc.) to improve a child's strength, cardio-respiratory endurance, flexibility, stamina, power, speed, balance, agility, accuracy, and coordination.

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REMINDER
Member Appreciation Party!!! 
Potluck BBQ
BOUNCE HOUSE AND SPORTING GAMES!
Fish Game Tournament
Come out and relax with your workout buddies.  Unwind, have fun and get to know your fellow athletes a little more.
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Workout:
Run 800 meters
21 Press
Run 800 meters
21 Push Press
Run 800 meters
21 Push Jerks

Local Community

Route 1 Farms

More photos of produce?  Why? Route 1 Farms runs a weekly "Community Supported Agriculture" (CSA). The produce above cost $15. With our creed of eat meat and vegetables, it only makes sense to find access to fresh seasonal vegetables. This is our first week and, with a pick up location is just down the street on Almar, it's an easy pick up either before or after class.
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MEMBER APPRECIATION PARTY
This Saturday August, 22nd  @ CrossFit Santa Cruz. BBQ Potluck starts at Noon.
Games, Food, and Drink until 5pm. THERE WILL BE A BOUNCE HOUSE FOR THE KIDS!!! and more...
Bring neighbors, friends and family.
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Wod Video

Pat's Nasty Girls
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Workout:

3 Rounds for time of:
10 Heavy Deadlifts
50 Jump Rope Double Unders

Immaculate Reception

Kevin receiving the bar.

Cueing and terminology vary greatly by coach. Different cues work for some while not for others. What is said is not nearly as important as what the athlete interprets.  We use "receive the bar" when we talk about Olympic style weightlifting. We want our athletes meeting the bar at its apogee. Doing so is critical to successful lifts. All too often athletes will miss this intersection of body and bar.  You can watch Coach B talking about this in his most recent journal video.

Workout:

Rest Day

It Works

 Micheal, Amy and Olivia

CrossFit is hard. It hurts and it takes great effort. Why, then, do we continue to come back again and again. Because it works.  It works for everybody.  This week we have seen steady improvements in athletes across the board.  We are seeing better times and heavier lifts.  The prescription is simple... Functional Movements, High Intensity, Continuing Variance.  Eat meat, vegetable, nuts, seeds some fruit, little starch and no sugar. Try it....it works.
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Athlete Achievements

Congratulations to Cara, Olivia and Sonny

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Workout: Nasty Girls...[wmv][mov]

3 rounds for time of
50 squats
7 Muscle ups
10 Hang power clean

Grace-ful Movement?

Noon class with Grace

Whether you workout in the morning, mid-day or evening, chances are you haven't met everyone that comes to CrossFit Santa Cruz in pursuit of fitness. Over the past few months we have welcomed many new athletes to our community and we're thinking its about time to bring everyone together. So...we are throwing a party at the gym to celebrate our growing community! Whether you're a regular athlete at CFSC, an occasional athlete, a future athlete, a friend of CFSC, a new member, a long time member, or you just moved to San Diego...this party is for you.

Details:
Saturday, August 22nd, 12pm - 5pm
Potluck BBQ! (A chance to show off your paleo cuisine - unless you're Kyle *hint, hint*).
We'll provide refreshments. Games and activities for all ages.

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WoD Video

Grace
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Workout:

Overhead Squat

1-1-1-1-1-1-1

Real Food

Local Food.

Most people can agree that nutrition, fitness and health are important. Agreeing on one plan for optimized heath and fitness through nutrition, however, is a different story. A common area of disagreement when it comes to food seems to be which is more important - quality or quantity? The answer of course is, "Both." Check out Glassman's lecture about being at the right place and on time. One without the other is pointless.

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The Zone and Athletic Performance- Robb Wolf

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Workout:

Push Press (25#/15# dumbells)
KBS (16kg/12kg)
Jumping Pull Up
Overhead Squat (45#/33#)

30 Seconds at each station
Rest 1 minute
Repeat for a total of 5 rounds