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Have you ever had chicken pox? If you are over 40 years of age, the answer is probably yes, which means that as you approach your 60's, and possibly before, you are at risk for herpes zoster (shingles, also known simply as "zoster")...
Download Mary's full article "Shingles" in Conover's Corner
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Workout:
Three rounds for time of
30 wall ball shots
30 squat snatch 75lbs
Working out with friends is always more fun than working out alone. Right? That is one of the greatest things about CrossFit, all your friends do it.
Why do you CrossFit? post thought to comments.
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WOD Video
Cara at a Level I
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Yesterday we held or first weekend clinic on basic gymnastics. It was a great success. About 20 people stayed for two hours and worked on skills like the forward roll, the handstand and handstand forward roll as well as skin the cat, glide kip, butterfly pull-ups, and bar muscle ups. We are glad to be offering these clinics over the coming weeks as they hone your skills and build community.
We welcome feedback from anyone who attended?
Workout:
For time
150 pushups
every time you have to stop complete 30 double unders
Ever wonder why some of us always yell "yeah burpees!"? Well, if you have ever met Coach B you have probably done some burpees. (if you don't know Coach B check out Mike's Gym). Each and every time he says the word "burpee", it becomes the groups job to yell back in unison "YEAH BURPEE". If the entire group does not sound off, everyone does burpees. He also makes athletes yell a big hooorah in the air on each burpee. Done in large groups this action bonds people together and focuses attention. So the next time your hear us say "YEAH BURPEES" you'll know why.
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"870lb Not the Total" with Spencer Hendel - video [wmv] [mov]
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Workout: Not the Total
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
REMINDER: Gymnastics clinic today immediately after the 10am class. Members free, drop in $40.00
Stephen finishing a thruster.
"It is our hope and expectation that the CrossFit Games define the sport of fitness. We will establish exact standards for each competition by which all participants and judges will be held accountable. They are essential for the Games’ success and will, by definition, be artificial and somewhat arbitrary. "
-Tony Budding "Capacity, Standards, and Sport"
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Workout:
3 rounds for time of:
10 Power Cleans
10 Burpees
This week I have had in class two thirteen year old's and two sixty+ year old's. There have been many in their 30s and 40s and some in their twenties. It is an amazing phenomenon that we can bridge generations through hard work and functional movements.
It will be a wonderful to watch the CrossFit Santa Cruz family grow over the years. Bodhi is one of the "next generation", he is young, hard working coachable and starting to show some real promise.
-Coach D
Workout:
Rest Day
Reminder:
Saturday we will have a 2 hour Gymnastics clinic after the 10am
This weekends specialty clinic will be GYMNASTICS. We use the term gymnastics to describe movement that is primarily about body control. Specifically things like the squat, pull-up, push-up, rope climb, lunge, cartwheel, handstands and forward rolls. The two hours will be interactive and driven by participants needs and questions.
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Workout:
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Universal scalability is one of the many beauties of the CrossFit program yet it is easy to get obsessed with completing the workouts as "RX'd".
Sometimes it is good to spend the time and complete the workout because you have the ability to do so even if it takes you a long time. Other times it is better to consider the fastest times and scale your reps, loads and distances so you can complete the workout as fast as the fastest to maximize your intensity.
We want to consider the purpose of the workout before attempting it. However, one thing we learned from the improvement pool is to be sure to track your modifications. After all, having an accurate measure of your capacity is truly one of the main reasons to do a workout "rx'd", allowing you to compare yourself to others and previous versions of yourself.
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Workout:
Five rounds for time of:
135 Pound Over Head Squat, 5 reps
15 Knees to Elbows
Beth and the 8am crew.
During the month of February we are going to offer some specialty classes. Each weekend we will focus on one of the core concepts of CrossFit. This Saturday will be our first class. What will the class be on? Well, that may be up to you. Look at the list below.
1. Gymnastics
2. Weightlifting
3. Maintenance and Mobility
4. Nutrition
Each class will be two hours long, and will be held after the 10am class. For monthly members there is no cost. Drop-in rates is $40.
Which would you like to see this weekend. Post preferences to comments.
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Workout: "Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-up
Gilly and Jama at a level 1 cert.
Being a CrossFit coach is the greatest job in the world. Spending everyday doing the stuff you love is priceless. Having athletes follow in your footsteps is awe-inspiring. Gilly and Jama are two of our most recent athletes to take the leap into training. Tomorrow will be day two and the end of the certification seminar. It will also be the start of what we hope is a long happy coaching career for these strong, beautiful women.
We are proud of you!
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Workout:
Rest Day
