Gotta learn to Suffer

IMG_1567 Lucas bringing it home

There is certainly and element of our training that is learning how to suffer. Sometimes it is your heart feeling like it is going to explode. Often it is the familiar feeling of being on the verge of vomiting, or you legs burning and sometimes it is overcoming fear. But there is no agony like carrying a load for distance. You can carry it on your back, in your hands or on your shoulders no matter what it is hard work.

Our Ability to push through the workouts and even begin to enjoy the suffering so much that we want to do it 5-6 times a week or in a competition is profound and has much application in the rest of our lives.

Cara will do both workouts from yesterday and a 1 rep max front squat in the New Zealand Sectionals. We wish her luck. Be composed and the rest will take care of its self.

_______________
Workout:
Deadlift
1-1-1-1-1-1-1
Tabata Deadlift @ 50%
_______________
Weightlifiting Clinic
Sunday @ 11am
Free for monthly members, $40 drop-in

Cueing

IMG_1730 Suzanne getting set for the med ball clean

Straight spine, weight on your heels, knees out, long arms, chest up. These are just a few of the myriad of cues you might hear on a given day.

What is your favorite cue or thing a coach has said to you in a workout?

Workout

In honor of Cara who is competing in the New Zealands sectional event this weekend.

Workout 1:
For time:
2km Row
50 Burpee
100 Lateral jump (over 2 x 20kg plate for men/1 x 20kg plate for women)
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.

Or

Workout 2:

Complete as many rounds as possible in 10 minutes of:
5 Power Clean (70/50kg)
10 Pullups

It's Gotta be the Shoes

IMG_1194 Working out.

"It's not how you CrossFit, it is how you look when you CrossFit"
-anonymous

While not everyone has started wearing lululemon.  The consensus is clear.  lululemon for women, O'neill board short for men and everyone loves the CrossFit Santa Cruz T's.  Coach D has done a wonderful job filling the lulu closet full of high quality workout gear. New Stuff all the time. Yes the majority of the clothes are for women, but there are a some great men's stuff too.

Happy Shopping!

_________________

Workout:

Back Squat
2-2-2-2-2-2-2-2-2-2
Then
Shoulder Press
1-1-1
Push Press
3-3-3
Push Jerk
5-5-5

Twice A Day

IMG_1736 Brooke rolling out in the early am.

A good warm up will raise your body temperature, put your joints through full range of motion and prepare you for the days activities. Different workouts may require a different type of warm up.

Are you the type of athlete who likes to do the same warm up no matter the workout or do you have different preparation activities based on what you have to do that day?

Workout:

Rest day *some refer to it as a day of tightening while others call it the day of rolling out, which will it be for you?

Pressing Overhead

IMG_1702 Eric with weight overhead.

Going overhead creates a large demand on shoulders and surrounding tissue.  During our maintenance and mobility clinic yesterday, we discussed how to improve overhead position.  Looking to the musculature that surrounds and controls the shoulder we can systematically attack our tight spots and make valuable change in both getting into position and with staying pain free.  

How do you feel after the mobility clinic?

_________________
Workout:
5 rounds for time of:

400 meter run

30 Box jumps

20 medicine ball cleans

Team CFSC

IMG_1656 Dawn and Brent getting ready.

Competition is part of CrossFit.  We compete with ourselves and our fellow athletes.  The desire to perform well either for one's self or for one's team is shared among most CrossFit athletes.  Be it during a Saturday class or an official competition, we all hope to do our best.

Yesterday four of our best test their skills against 33 other teams at the CrossFit East Sacramento Throwdown.  The event was scheduled for two events.  Team CFSC placed 4th in the first workout and won the second workout, putting them in a tie for 1st with two other teams.  The tie break event consisted of a sandbag sprint/rope climb relay.  Pat, Olivia, Lucas and Coach D were able to finish with the fastest time and bring home the trophy!

In honor of our team we are going to run the first workout of the competition as our WOD for today

__________________
Workout: Team WOD
Each team of 4 has 12 minutes to find:
Max 3 rep Thruster
Max Jump Rope Double Unders

Best of Luck

The Beard

IMG_1491
Kevin with the beard.

This Saturday four of the CrossFit Santa Cruz crew are headed to CrossFit East Sac for an affiliate throwdown.  Representing us will be, Pat Barber, Lucas Zepeda, Olivia Cheriton and Coach D.

Good Luck Competitors

_______________

Mary's February article on Shingles was posted without the accompanying photos. The error has been fixed, download an updated article "Shingles"

Post thoughts to comments.

_______________

Workout:

Rest Day

The Long Road

IMG_1617 Peter walking it in.

Fitness is not a destination but a journey.  It is not about the time it took, but the effort put in.  Diligently show up, try hard, learn better movement, enjoy the community and reap all the benefits.

How long have you been CrossFitting and what is the most significant change it has made in your life?

__________________

Workout:

15 Deadlifts
15 Handstand Push-ups
15 Thrusters
15 Pull ups
15 Squat Cleans
15 Ring Dips

Stretch It Out

IMG_1563 Sean overhead.

We go overhead a lot in CrossFit.  The ability to hold weight overhead requires not only strength but flexibility.  To get stronger we simply need to lift heavy things.  To get more flexible we need to mobilize our tissues and joints.  This may require rolling a ball on the shoulders, armpits and chest.  It may require some stretching.  The important things to consider are, not specific muscles but, what specific positions are difficult, and how then can we affect those positions.

Not sure how to get more mobile.  This Sunday we will be hosting a Maintenance and Mobility clinic after the 10am class.  The two hours will be interactive and driven by participants needs and questions.  Learn basic myofascial release and trigger point therapy techniques, as well as Proprioceptive Neuromuscular Facilitation. Learn how to stretch and mobilize your friends.  This will be a hands on clinic and best attended in pairs. 

_________________

Workout:

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2