Amelia

IMG_7840
 Amelia came for a visit.

With family in town for thanksgiving we know everyone wants to get in a workout.  To make things a little easier, we invite you to bring your family and friends to the Thursday and Friday at 10am classes.  Workouts will be modified for any skill level.  Also bring family that is only interested in watching you workout, spectating is always an option.

We saw a lot of people get PRs yesterday during Fran. Dave C with a 7:29 improved his time by 2 minutes.  Which was an improvement on his previous best of 13 minutes and change.  The math tells us that Dave C is roughly twice as fit as he was two years ago. Impressive.

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Workout:

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

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Thanksgiving Schedule

Wednesday Nov 25th last class of the day at 3:00pm

Thursday Nov 26th "Earn your turkey" 10:00 am friends and family welcome

Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome

Sat Nov 28th 10:00 as usual

Sunday Nov 29th 10:00 as usual

Looking Up

DSC08013 Hannah during "Karen"

The Improvement Pool competition is well underway. How are things looking? Have you seen any progress? Have you made any changes to your plans?

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Workout: "Fran"
21-15-9
95 pound Thruster
Pull-up
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Thanksgiving Schedule

Wednesday Nov 25th last class of the day at 3:00pm

Thursday Nov 26th "Earn your turkey" 10:00 am friends and family welcome

Friday Nov 27th "Burn your turkey" 10:00 am friends and family welcome

Sat Nov 28th 10:00 as usual

Sunday Nov 29th 10:00 as usual

Field Trip Success

In Time

IMG_7502 Cara, Laurie and Gilly waiting for the clock.

We often train rest/work intervals.  We like simple intervals such as the 20 on 10 off "tabata" protocol or the 1 minute on/1 minute off and 30 seconds on/30 seconds off variety.  Not to say these are the best.  We simply like them because the are are relatively short intervals and are easy to remember.  They also allow us to push hard during the work by provide some forced time to rest.  The short recovery allows us to push that much harder in the next work cycle.

What is your favorite interval?

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Workout:

Run 5k

Happy Times

DSC07959
Max during "Tabata This"

Some of the crew are headed up to Planet Granite for a rock climbing field trip.  Should be a great time.  If you still want to go there it is not too late. If you know how to belay, all you need to do is show up and climb.  If you need to take a class there may be room in the 10 am class.

For those of you not going up, 10am class will run as scheduled at the gym.
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Workout:
Overhead squat
3-3-3
Front Squat
2-2-2

Viscoelastic

IMG_7733 Tyler working for it.

When we spend time rolling out on our sore and tired muscles it is important to spend quality time on each our troubled areas.  Spending twenty seconds on one section of quad and quickly move to another will not effect the change that we are looking for.  Muscles tend to have a viscoelastic properties and spending some quality time on these muscles is what is needed.  We do not want to spend so much time on the ball we fall asleep on it, but spending a 1 minute or 2 even 3 minutes on a tight or restricted area is sufficient.

Workout: "Hodge Podge"

1300m run
20 box jumps
20 walking lunges
15 pullups
15 pushups
20 DB hang squat cleans
2 rope climbs
20 kettle bell swings
5 HSPU
20 burpees
20 Double unders

followed by 20 minutes of maintenance.

Collusion

IMG_7526 Relaxing after a workout.

We are well into the Improvement Pool competition. Have you discussed your strategy with anyone? Are you keeping it secret?

Getting together with one or more people may serve well. Partner stretching is much more effective than trying to gut it out alone and no amount of rolling a foam log or even a lacrosse ball will equal the quality and depth of someone's elbow.
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Workout:
Rest Day
or
"Coach B WoD"
1. back squat: work up to 80%x3x10 sets
2. clean pull: work up to 95%x3x2
3 clean deadlift: work up to 100%+10 kgx3x2
4. push press: 3 x 5, you choose the weight.
5. abs

Seriously

IMG_7546 Dave staring down a 2k row.

We take our training seriously. We believe that quality training takes dedication and hard work.  Everyday we come in to train. What we do not try to do is take ourselves too seriously.  We need to be able to laugh at ourselves and be humble.  Check out this YOUTUBE video.  (WARNING launguage not appropriate for all ages.)

Post thoughts to comments.

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Workout:

Work on each item below for 15 minutes:

Press to handstand, Skin the cat, hollow rock, and Cartwheels

Weighted Pull Up
3-3-3-3-3 

GHD sit ups
20-20-20

Box Jump
1-1-1-1-1 (for height)

Surprise Visitor

DSC08036

Chriscilla Adams an old friend and co-worker stopped by the gym today, we had a great time reminiscing about the old days. Catching up with Cill was yet another reminder that doing CrossFit is as much about building relationships as it is about building muscles.

One great way to build relationships is to do things that scare you together. This Saturday some of us will surely be scared on the first ever CrossFit Santa Cruz rock climbing field trip. Looking forward to a good bonding session.

-Coach D
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Workout:
15-12-9
165lb Power Clean
15lb Weighted Dip

Improving is Personal

IMG_7320Jesse inverted.

Jesse has been with us for almost two years. His progress has been impressive, as well as his dedication to his sport. Every athlete takes their own road when it comes to getting into shape. Some do it on their own, others ban together to get it done. Jesse has been someone who does it on his own. Lately you may see him around more, the community is growing on him.  Also he will be helping us with classes while Pat in in New Zealand.

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Athlete Achievements
Jesse's Snatch PR

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Workout: "Karen"

150 Wall ball shots for time.