Why not?

Diana working on her squat.

Squats come in many shapes and sizes. 

Try this at home:Place your toes on a straight line and put your feet in your air squat stance. Squat ten times. Put your left heal in front of the the line and your right toe behind. Squat ten times. Feel funny?

Try any variation of stance and post to comments.

Workout:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Data...

Sean staying calm.

In a recent lecture clip, Coach Glassman talks on the abundance of information that he sees related to fitness.  He distills all into three categories. Narrative, Method and Data.

"The most useful structure is to begin with data, follow with method and conclude with narrative. But sometimes the narrative comes first and is used to justify data and method that are sketchy or non-existent. Don’t make the mistake of attaching any importance to that form of discussion."

- Narrative, Data, and Method, CF 101 (CFJ Preview) ...[wmv][mov]

__________________

If you want to start tracking your workouts, food and more join us on BEYOND THE WHITEBOARD
It is easy sign up and it is free.
__________________
Workout:
3 Rounds of:
Body-weight Back Squats, Max Reps
Rest 5 minutes

Community Of Experts

Learn from the best.

CrossFit is a community of dedicated athletes and coaches.  A venerable group of experts from every field of human performance.  From the beginning CrossFit has been about finding experts and making them co-developers of the program. 

Kelly Starrett is one of those experts.  With the introduction of the Movement and Mobility Certification, CrossFit coaching will be taken to a higher level and some of the more nuanced aspects of human movement will be looked at.  Virtuosity in human movement will become an attainable goal for everyone.  Kelly will be at CrossFit Santa Cruz Cental on November 7th. Register Here

Sage Burgener, daughter to legendary Coach B, will be sharing her expertise next weekend at CrossFit North Santa Cruz.  She will be putting on a one day seminar on the Olympic Lifts. Contact Robin for details

_______________

Workout:

5 rounds for time of:
600m Run
15 Thrusters 95 lbs
15 Pull-ups

Cool Down

Post workout recovery.

"Elite Fitness requires elite care and maintenance."

- Kelly Starrett

Taking a plunge into the cold waters of the pacific ocean is a great way to cool down after a WoD. Contrast baths are one of the best ways to effect change across the entire body. Helping the body with it's natural mechanisms for repair takes only a little effort and the rewards are innumerable.

Besides icing, what are some great ways to care of our bodies? What does your elite care and maintenance look like?

____________________

Workout:

Rest Day

Prestigious

Hollis Fired Up

About a month ago we participated in the local affiliate challenge held at CrossFit Santa Cruz Central. Hollis wrote a story and made a video that was published in the CrossFit Journal.

The CrossFit Journal is the largest high-quality fitness library on thenet. Growing daily, the Journal contains hundreds of articles and thousands of comments that document all aspects of forging elite fitness for athletes, trainers, and even beginners of any age. If you do not have a subscription you are truly missing out.

Check it out here

-Coach D

_________________

Workout

Deadlift

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

Cara Cara

Cara with Jason Kalipa

A year and a half ago Cara set a goal. This weekend she is achieving it. She is getting certified as a CrossFit level one trainer. We are very proud of her accomplishments as an athlete and look forward to watching her grow as a coach.

Workout:

"Kelly"

Five Rounds For Time of:

400 meter run

30 Box Jump

30 Wall Ball

Swim

Taz from NZ

Everyone comes to CrossFit with their own set of skills.  Coach D grew up in the water.  She has been swimming since she was three years old and is now very comfortable in the water.  Do you think her skills as a water athlete have any cross-over to land fitness?

What skill set did you bring with you to CrossFit?

____________________

Workout:

Push Press

3-3-3-3-3-3-3

Thought-provoking

Olivia receiving the barbell.

One of the tenets of CrossFit is to regularly try new sports. While anyone who has worked on a 1-rep max snatch can attest to the mental effort that many CrossFit movements require, sports can offer some mental challenges that CrossFit often does not, such as opportunities to (1) be independently creative, (2) make strategy decisions under pressure, (3) play a specific role on a team, and - for those desk jockeys among us - (4) experience CrossFit gains in a different athletic context.

To give everyone an opportunity to experience this (and have lots of fun at the same time!), I’m organizing a group trip to Planet Granite, an indoor climbing gym in Sunnyvale, CA. The day will involve a morning belay class for our group, followed by a whole day of awesome climbing. $29 will cover the class, day-pass and equipment rental. Kids are welcome (as long as you are willing to supervise) and carpooling can definitely happen.

If you are interested, please post which of these Saturdays in November will work for you: Nov 14? or Nov 21? Also, if you want to bring more people than just yourself, please let me know that number too. Hope everyone can make it!

- Olivia

_________________

Workout:

Rest Day

_________________

FEELING FAINT?

Andrew after an 11:59 "Angie"

A CROSSFIT SANTA CRUZ STUDY

"All studies that I have found on post-exercise hypotension are based on “medium intensity” workouts. At CrossFit Santa Cruz we thought it would be of interest to look at the BP after an intense workout. A group of very fit men and women volunteered to have BP measurements before and after a typically intense anaerobic/aerobic workout.

In this study we were comparing BPs in our athletes to published data of 5-10 mm Hg reduction in BP after moderate intensity exercise. Over the two days of CrossFit workouts, we found 6-29 mm Hg reduction in post-workout BP in ¾ of the group.

-Mary Conover.  Read her entire article "Feeling Faint" in Conover's Corner.

_____________________

Workout:

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Conover's Corner

Mary Boudreau Conover BSNed

After 3 years studying for my RN in Los Angeles after which I worked for four years in Long Beach and San Francisco, I took off for Boston to join a Medical Missionary religious community; I was 25 years old. The next stop was Ireland to work and study at the International Missionary Training Hospital for Midwifery in Drogheda and University College in Dublin for a degree in Nursing Education, after which I was off to a bush station in Kabanga, Tanzania, E. Africa, where I opened a School of Nursing.

PLEASE POST QUESTIONS TO COMMENTS...

The PDF articles are meant to be downloaded and read.  The comments sections below is open for all articles posted to the corner.  Mary is often quick to reply to questions.

Collected Articles:

Energy Generation.pdf (50.1K)-March 2012

Achieving Stress Continence.pdf (368.4K)-February 2011

Belly Breathing.pdf (145.0K)-October 2010

Are your ears ringing? pdf (59.9K)-September 2010

Alzheimer's disease.pdf (290.3K)- August 2010

Prostate cancer.pdf (29.0K)- July 2010

Breast Cancer Exercise, Prevention, and Treatment.pdf(67.5K)-June 2010

Hormonal and Metabolic Changes During Progressive Overload Training–A Review.pdf (172.2K)- May 2010

VERTIGO.pdf (244.0K) - April 2010

CLIMBING HIGH.pdf (1713.9K) - March 2010

SHINGLES.pdf (539.5K) - February 2010

Exercise for Succeful Ageing.pdf (143.8K) - January 2010

Multiple Sclerosis-Tony.pdf -December 2009

Fatal Excited Delirium - November 2009

Feeling Faint?- October 2009

Paroxysmal Supraventricular Tachycardia (PVST)- September 2009

Funtional Excercise-Induced Tachycardia- August 2009

Exercise Induced Nausea and Vomiting- July 2009

Understanding Chest Pain- June 2009

Iron Overload- May 2009

"What Happened To CPR?"- April 2009

Big Breath! Hold It! Exhale!- March 2009