Times are Changing

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Duffy overhead.

"Times are changing for people with multiple sclerosis (MS)! In the past, treatment was “rest to conserve strength” for necessary tasks. Now, a great deal of knowledge is being gathered showing the benefits of exercise in MS, not only for physical strength, but also for maintaining and improving cognitive functions. In fact, anything about the benefits of exercise and the risk of a sedentary life style that can be said of the normal, healthy human being can also be said of those with MS. In robust health, young, old, in-between, on chemotherapy, on crutches, missing limbs, curling up with degenerative arthritis, rheumatoid arthritis,1-5 or struggling with a neuro-degenerative disease like multiple sclerosis, none are excluded from the benefits of exercise. No one. We are all eligible to partake and reap those benefits.

-excerpt from "MULTIPLE SCLEROSIS AND CROSSFIT—ONE MAN’S JOURNEY" by Mary Conover

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Mary's most recent article is a ground breaking look at exercise and Multiple Sclerosis. You can download the complete article in PDF in Conover's Corner.

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Workout:

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

The Morning Crew

IMG_8586 6am and smiling.

Today is our Holiday Party.  Time to get out the fancy clothes and mingle.  If you workout in the morning you rarely get to see the athletes that come in later in the day.  If you workout during day light hours you may have never had the pleasure of hanging our with the gang in photo above.  Don't worry, today is your chance.  Tonight at NextSpace we will gather around good food and drink and celebrate the Holiday.  Look forward to seeing everyone tonight.  And yes Sunday is a Rest Day.

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Workout:
Deadlift 15 seconds
Rest 45 seconds
Box Jump 15 seconds
Rest 45 seconds

Season Starts Now

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Cara and Gilly

The 2010 CrossFit Games Schedule has been released.  Our sectional will take place March 6th and 7th 2010 in Emeryville. Registration starts Dec 21st. Spectator tickets will be limited so we want to make sure to sign up early.

We will have a big group of competitors gearing up. It will be exiting to watch them prepare over the next two and a half months. Off season training is over and the season begins now. 

Workout:

3 rounds for time

Run 400 meters

21 Kettle bell swings

12 hand Stand Push ups

Efficiency

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Kyle blurry but beautiful.

We are working towards the ability to accomplish any job with a minimum expenditure of time and effort. The trouble is that getting there takes a lot of work and patience. Keep working hard to make everything seem effortless. And don't forget perfect practice makes perfect movement and perfect movement means greater efficiency. Lets not settle for good enough lets always try to get better.

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We hope you are planning on joining us at our
HOLIDAY PARTY this Saturday!!!
@ NextSpace in downtown Santa Cruz
101 Cooper street
7pm-11pm
Bring your favorite food or beverage!
Dress code: NO WORKOUT CLOTHES
Friends and Family welcome
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Workout: "Elizabeth"
21-15-9
135 pound clean
Ring dip

Sport

IMG_8315 Dave Supporting 245lbs overhead.

CrossFit is a strength and conditioning program. The aim of which isto increase work capacity over broad time and modal domains. The tenet is that the program will build the fittest people on the planet.

Some people use the program to be better in their sport or occupation, while others do it as a health endeavor or lifestyle. Then there are the people who have made it their sport.

How different is CrossFit in daily application as a fitness program from CrossFit in daily application as Sport. This question is on my mind as some of our fittest athletes consider working towards qualifying for the 2010 CrossFit Games.

What would you do to take your CrossFitting from Conditioning program to Sport?

-Coach D

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Workout:

Five Rounds for time of

12 75lb Over Head Walking Lunges

3 Rope Accents

Bottom Line

IMG_8217 Kyle and Alison chest to bar.

We use functional movements to increase your work capacity and physical capabilities.  Regardless of what you are able to do the day you start, we aim for you to be able to do more six months later and even more after a year. The limit to your potential is endless, that is the bottom line, you can always improve.

The chest to bar pull up requires more strength and flexibility in theshoulders and greater power from the hip than the regular chin over the bar pull up. We use a lot of variations of the pull up, how many can you name?

Workout:

Split Jerk

1-1-1-1-1