We saw some stellar performances today. The most impressive was Andrew's 30 plus rounds setting a gym record. Congratulations on a job well done!
Cindy not only ended the workout cycle it also marks the end of the Improvement Pool test WoDs. Yes, Cindy is the 6th and final test WoD. If you have not completed all of the test WoDs make sure to come in this weekend and get in.
____________________
Workout:
Rest Day
The Improvement Pool has started. Getting better is on everyonesmind. We have heard some strategies emerging. Some are looking at changing their food. While others want to work on flexibility.
Not sure what your plan is yet? Have you ever wanted to get better at PNF? Have you ever wondered how you can increase your hip mobility? Shoulder seem a little tight?
This Sunday after the 10am class we will host a Mobility Q&A. We will answer your questions about getting more range and better positions which will help you jump start your improvements.
____________________
Test Workout #5
"Diane"
21-15-9
Deadlift
Hand Stand Pushup
___________________
Workout: "Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
Winter is fast approaching and the Sierras will soon be filled with snow. What better way to put our increased capacities to the test but to go skiing. Anyone interested in hitting the slopes this year?
Tyler's sister works for Kirkwood and can help us organize a trip. Any takers?
______________________
Test Workout 4:
Clean & Jerk
1-1-1-1-1-1-1
______________________
Workout: Coach B WoD
1. cj: 70%x1x5 do 5 singles on the minute. 75%x1x5 on the minute. 80%x1x3, 85%x1x3
2. fs: medium heavy single. 85%x2x2
3. abs---your call.
_____________________
Test Workout #3 Revealed:
Overhead Squat
3-3-3-3-3
_____________________
IMPORTANT NOTICE
All athletes that are participating in the Improvement Pool must post all of their score to the Improvement Pool LOG IN. All times must be submitted before the November 9th deadline.
Each workout must be filled in as a separate entry.
_____________________
Workout: "Diane" 21-15-9 reps for time of:
Handstand push-ups
This past weekend Dave and I spent a day with Curtis (not pictured) and the crew and Rainier CrossFit. As a CrossFit affiliate they have ventured in to the world of the strongmen. They use logs, stones and other odd objects to build freakishly strong athletes.
If you could become a specialist what would it be?
____________________
Test Workout 2:
Completed on Oct 24, if you did not complete it you have until Nov 9 to get her done.
_____________________
Workout:
rest day
Beth also started weighing and measuring her food today and she stayed after class for 20 min to roll out, so watch out people.
The first 10 people have put their cash in the pot and wagered that they will be the one to improve the most in 60 days. Side wagers are allowed.
Improvement Pool Rules and Details now posted
The first Test Workout was "Frellen" completed on October 7th
-if you did not complete the workout you have until Nov 9th to get her done
Workout:
Over Head Squat
3-3-3-3-3
Normal 0 0 1 474 2703 E.T. Easter Inc 22 5 3319 11.773
0
0 0
<!-- /* Font Definitions */ @font-face {font-family:"Times New Roman"; panose-1:0 2 2 6 3 5 4 5 2 3; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} @font-face {font-family:Arial; panose-1:0 2 11 6 4 2 2 2 2 2; mso-font-charset:0; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:50331648 0 0 0 1 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman";} table.MsoNormalTable {mso-style-parent:""; font-size:10.0pt; font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --
Rules & Details
Date: November 1st 2009 through January 14th 2010.
Sign Ups: At the Gym by November 9th
Description: The objective of this pool is to further increase each athletes work capacity across broad time and modal domains through a competitive pool. Each entrant must sign up, submit $10 cash into the container at gym, and complete the 6 “Test WOD’s” by November 9th. Each athletes score must be recorded at the gym, noting any modification to load, number of rounds, etc.. Two months later, during the week of January 7-14 the same 6 Test WOD’s will again be completed and recorded. Athletes will then be scored on relative improvement and a winner will be determined.
Scoring: The overall winners for the pool will be determined by the athletes with the greatest number of points at the end of the pool. Points will be earned through each of the six test WOD’s. Each Test WOD will be scored individually based upon percentage of improvement. For example, lets say Workout A involved a set amount of work done for time, and Athlete X initially completed the workout in 25:00. Then in January, Athlete X completed the same workout with a time of 20:00. This would be an improvement of 5:00, or 20% off their initial time. This improvement percentage will then be compared to everyone else’s improvement for that workout to determine the number of points earned. Note, points schedule to be determined once registration for the pool has closed. Each athlete’s total score will be the sum of their FIVE highest scores, with their lowest score from the six Test WOD’s being omitted.
Scaling & Modifying: Scaling and/or modifying the load, number of rounds, repetitions or movement in any of the workouts does NOT exclude or eliminate any athlete from the pool. The only requirement is that each Test WOD be completed in the same form at the beginning and end of the pool. For example, if the prescribed version of Workout A involved 5 rounds of work, but you only completed 3 rounds in the allotted time, you will then perform only 3 rounds of the workout in January. Similarly, if the prescribed load for was for an exercise was 95 pounds but your coach had you use 65 pounds, you would use 65 pounds again the next time you completed the workout.
Cost & Prizes: The cost to enter the pool shall be $10.00 for each athlete, the sum of which shall then make up the “Cash Pool”. Once all scoring has been completed, the “Cash Pool” will divided as follows:
1st Place = 50% 2nd Place = 30% 3rd Place = 20%
Test WODS: All the Test WOD’s will be revealed one at a time prior to November 9th. Note, athletes may or may not know each workout is an official Test WOD when they are initially completing it, i.e. the official Test WOD’s may have already been completed prior to the commencement of this pool, for example one of last week’s WOD’s. If an athlete missed one of the official Test WOD’s, they will have a chance to make up the WOD prior to November 9th. All Test WOD’s are to be completed at CrossFit Santa Cruz during usual training hours and are to be administered by CrossFit Santa Cruz staff.
| A | B | C | |
|---|---|---|---|
| 1 | Improvement Pool, Point System | ||
| 2 | CrossFit Santa Cruz | ||
| 3 | The following Point System shall be used for each event/workout. | ||
| 4 | See Improvement Pool Details for more Information. | ||
| 5 | |||
| 6 | Place | Points | |
| 7 | 1 | 50 | |
| 8 | 2 | 46 | |
| 9 | 3 | 42 | |
| 10 | 4 | 39 | |
| 11 | 5 | 38 | |
| 12 | 6 | 37 | |
| 13 | 7 | 36 | |
| 14 | 8 | 35 | |
| 15 | 9 | 34 | |
| 16 | 10 | 33 | |
| 17 | 11 | 32 | |
| 18 | 12 | 31 | |
| 19 | 13 | 30 | |
| 20 | 14 | 29 | |
| 21 | 15 | 28 | |
| 22 | 16 | 27 | |
| 23 | 17 | 26 | |
| 24 | 18 | 25 | |
| 25 | 19 | 24 | |
| 26 | 20 | 23 | |
| 27 | 21 | 22 | |
| 28 | 22 | 21 | |
| 29 | 23 | 20 | |
| 30 | 24 | 19 | |
| 31 | 25 | 18 | |
| 32 | 26 | 17 | |
| 33 | 27 | 16 | |
| 34 | 28 | 15 | |
| 35 | 29 | 14 | |
| 36 | 30 | 13 | |
| 37 | 31 | 12 | |
| 38 | 32 | 11 | |
| 39 | 33 | 10 | |
| 40 | 34 | 9 | |
| 41 | 35 | 8 | |
| 42 | 36 | 7 | |
| 43 | 37 | 6 | |
| 44 | 38 | 5 | |
| 45 | 39 | 4 | |
| 46 | 40 | 3 | |
| 47 | 41 | 2 | |
| 48 | 42 | 1 | |
| 49 | Incomplete | 0 | |
| 50 |
Announcing the CrossFit Santa Cruz Improvement Pool.
Start Date: Nov 1 (buy in period goes through Nov 9 must complete all 5 workouts (to be named later))
End Date: Week of Jan 7-14 (re- test period based on gym ranking)
Description:
Wager $10 that you will improve more than anyone else in the gym over the next 60 days in 5 varied workouts.
1st place takes 50% of the pool
2nd place 30% of the pool
3rd place 20% of the pool
Other prizes TBA
Suggestions on how to get better:
1. Log your scores on beyond the whiteboard
2. Improve your diet
3. Develop a consistent mobility and maintenance plan
4. Work your weaknesses
5. Go Hard
Sign up at the gym.
Workout: "CFSC Runnin WOD"
1x Run 800
rest 2:00 between
2x Run 400
rest 2:00 between
3x Run 200
rest 1:00 between
4x Run 100
rest 1:00 between
Happy Halloween everyone, we hope you have a fun and safe holiday weekend.
Carving pumpkins takes some skill, creativity and accuracy. I recommend toasting up those seeds inside as they are a great seasonal snack.
Workout:
???
Be Afraid...Be very afraid
A good warm up and a smart cool down may be all it takes to keep Pat Barber's body happy. Not so for everyone. Most of us need do more. Taking time twice a day is sufficient to earn a C. To receive a B or higher we must do more. What kind of student are you?
Each item in the above photo has a purpose. Do you know how to use each one? If not next time you are in class ask your coach.
____________________
Workout:
Rest Day
