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Workout: CrossFit Santa Cruz Runnin' Workout
800m run
rest 2:00
2x 400m run
rest 2:00 between efforts
3x 200m run
rest 1:00 between efforts
4x 100m run
rest 1:00 between efforts
score = total time w/rest
Behind the Scenes
We have a good method to get fit and healthy. Functional Movement, High Intensity, Continuing Variance. Eat meat, vegetable, nuts, seeds, some fruit little starch, and no sugar. We use a 3 on 1 schedule for our workouts. We we can observe, measure and repeat these formulas with accuracy and precision. We coach our athletes with this philosophy and have ended up with a community of stellar folks.
But none of that would be possible without Leif managing floods, building cubicles, paying bills and a myriad of other necessary and unnoticeable duties. He is a big piece of our success.
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Workout: "JT"
21-15-9
Handstand Push up
Ring Dip
Push up
New Heights
Sean Dilloughery during 100 burpee pull-ups
We employed a scoring system during the improvement pool to reward top place finishes. Each athlete was given points for each workout. Final standing were based on these points. Wes was our top male in the standing.
Sean's improvement on average over the six workouts was an amazing 17.53%. Sean started training with us just before the improvement pool started and should continue to improve for some time. We look forward to seeing Sean's progress over the coming years.
- Diane: 4:53 faster
- Frellen: 3:03:00 faster
- Overhead Squat x3: 25 lb heavier
- Clean & Jerk: 15 lb heavier
- Cindy: 2.17 more rounds
- 2k Row: 3 seconds faster
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Workout:
Workout:
Back Squat
1-1-1-1-1-1-1
Muscle up
10-30 reps depending on ability
The Rewards
- Diane: 2:19 faster
- Overhead Squat x3: 10 pounds heavier
- 2k Row: :35 faster
- Frellen: 2:58 faster
- Cindy: 3 rounds more
- Clean & Jerk: 10 pounds heavier.
Wes was very diligent with working on his range of motion. 3-4 times a day he uses a lacrosse ball to break up the adhesions in his shoulders. The effect has been noticeable and a true testament to the hard work he put in to it.
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Workout:
Rest Day
Relativity
We ask for intensity during a workout. We believe that intensity is essential to improving our fitness. We also believe in relative intensity. Relative to what? Sleep, nutrition, stress, weather, etc... Knowing your limits and learning to understand how to push them is part of developing as an athlete. It is also critical to progressing and avoiding unnecessary injury.
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Workout:
Three rounds for time of:
50 Double-unders
50 Back extensions
Fun Time
During the weekends we only run one class. We enjoy getting everyone together, even if things get a little crowded. Check out this Sunday Snippet.
Are the weekend classes getting too crowded? Would you like to see additional classes on the weekends?
Post thoughts and times to comments.
___________________ Workout: 3 Rounds for time of:
Athlete Achievements
Dave's 225x3 Overhead squat
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135 pound Clean and jerk, 10 reps
30 GHD situps
Core Work
We try to avoid certain words when we talk about training. Core, Carbs and Cardio are the three C's we don't use. They have been hijacked by advertisers and have lost any important meaning. We do however love to train the midline. In the photo above you can see Coach D making athletes work for spinal stability both in the press and the hollow rock.
What is your favorite CrossFit core exercise?
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Workout:
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Focus
Why do we spend so much time on the basics and proper mechanics? Good movement is learned through repetition. Having a solid foundation with basic movements such as the deadlift, squat and press allow for growth in more complicated and challenging movements. These movement are part of our everyday life and as Kelly Starrett's says "blind folded and inebriated you should be able to find these positions."
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Workout:
Rest Day
Enjoy It
Ben and the girls.
Our motto is 'Forging Elite Fitness', and I think we do just that. We work hard every day we come into the gym. We push our limits and are better for it. As last weeks improvements show, there is a reward for all the hard work we do. Enjoy what you have accomplished!
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Workout:
Deadlift
3-3-3-3-3
This is Why!
Dawn O'Regan won the top prize in the Improvement Pool! Here is her story:
Thanks for the opportunity to participate in the Improvementpool. I would just like to say that I was completely surprised to be standing on the center podium as a first place finisher. I don’t usually “win” things. I was pleasantly and genuinely caught off guard!
Of course you know the real secret to improving Crossfit… it’s Lululemon!!! You feel good, look good, and OMG, your fitness level skyrockets!
Seriously, I was really amazed to see the data (the “scientific” evidence) that proves the success and the possibilities of the Crossfit program. I entered the pool to support others and to hopefully improve my scores and not decline them. (I never imagined winning!) I am so impressed with Crossfit Santa Cruz and the way Danielle and Hollis run the gym. You can count on vigorous workouts, (getting your butt kicked!) a supportive community of people who seem to share the same passion (addiction) for this fitness craze, and dynamically attentive coaching that encourages and pushes you to believe you CAN succeed and improve. I can tell you right now that I would not push myself as far without the dedicated coaching encouragement.
As far as “what” made this happen for me… I think it was a combination of things and a committed effort.
- Personalized encouragement and support from the coaches. This has been a huge part of my progress. I have made big leaps because I was told that I was capable.
- Healing a shoulder injury with stretching, rolling, and acupuncture. Constant focus on shoulder/chest opening included working with the rings to engage and educate my back muscles.
- Compatible workout partners. Beth D. and I were teamed up a lot during workouts and that proved to be a well matched inspiration for both of us. I received further positive encouragement from the fantastic CF community.
- My husband Brian, daughters Bailey and Hana joined the CF program right as the improvement pool began. This has been an unexpected pleasure (and pain) to share together. When we recently started the re-testing, Bailey showed up to a soccer game we were attending and said excitedly, “I beat your (2k row) time by 7 seconds! My only goal today was to beat your time!” I know Bailey and Hana may pass me up at some point but, I must hold them back as long as I can!
- As far as food goes, I eat fresh, simple (nothing processed EVER) seasonal, organic (when possible) and delicious homemade food. I choose elements from the Paleo method but I do not follow it strictly. I have mostly cut out bread, grains and dairy from my lifestyle but still enjoy them in moderation. I love good food and refuse to eat it if it doesn’t taste amazing and make me feel good. I supplement my diet with omegas, vitamin D, and B daily.
Congratulations to everyone for participating! The event seemed to boost the overall spirit of the community and the results were impressive and validating to witness the gym-wide success.
I would like to thank Danielle and Hollis for an outstanding fitness program. The dynamic functional movements we learn and practice at CF give us useful fitness and compelling results. I have been at CF for a year now and it has become such a positive part of my life. The improvement pool results are proof that the Crossfit Santa Cruz program is hugely successful! Onward we go… Strive for personal improvement, appreciate the process, and celebrate what we have!
-Dawn O'Regan
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Workout:
"Fight Gone....."
In this workout you move from each of five stations after thirty seconds. You will do each station twice. This is a five-minute round from which a one-minute break is allowed before repeating for a total of three rounds.
- Wall-ball: 20 pound ball, 12 ft target. (Reps)
- Sumo deadlift high-pull: 95 pounds (Reps)
- Box Jump: 24" box (Reps)
- Push-press: 95 pounds (Reps)
- Row: calories (Calories)
- Wall-ball: 20 pound ball, 12 ft target. (Reps)
- Sumo deadlift high-pull: 95 pounds (Reps)
- Box Jump: 24" box (Reps)
- Push-press: 95 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Tyler will be performing at the Blue lagoon; it starts at 8:30 and there is a 5 dollar cover. Come out and laugh at Tyler.
