The Fantasy Closet

Gilly, Diana, and Coach D enjoying the warm weather and cute workout clothes.

The weather is getting a bit warmer, the days a longer and for some the smiles more plentiful. It is amazing how much the weather can effect our attitude and mood, vitamin D is powerful. I always prefer working out in the sunshine but maybe that is because I lived in Hawaii for six years.

Workout:

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

**** There is some new items in the Lululemon closet, take a look and don't forget I might be able to order your size if it is not in there so let me know what you like and what you would like and I will see what I can do.

-coach D

The Replacements

Pat and Falcor.

Pat Barber is a certified CrossFit weblebrity. His athletic prowess has been highlighted on a number of occasions. He is the literal poster boy for the CrossFit Games and has been driving force in CrossFit Santa Cruz since we moved to the west side. He travels the world as part of the CrossFit Level I Certification staff and is one great coach.   Enjoy him while I am away.

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Workout:

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Remain Calm

Angie ready for more.

CrossFit workouts can be intimitading.  High speed movements under fatiguing conditions.  Lifting heavy running far, breathing fast we need to make smart decisions.  Remaining calm can help.

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Workout:

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Be Aggressive

Chris determined to win.

Controlling an external object is one of the many task you will be asked to perform when you come to CrossFit Santa Cruz.  It could be a kettlebell, dumbbell, tire, sand bag, etc... If we can lift it, throw it, drag it, or pull it we will use it. 

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Workout:

Rest Day

It Takes Effort

Stephen working hard.

The Muscle-Up is a rite of passage for most CrossFit athletes.  CrossFit.com has a Trophy Case page where they name people who have achieved a muscle-up.  Yesterday two of our athletes joined the muscle-up club.

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Athlete Achievements

Gilly and Nate get their first Muscle-Ups

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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-ups

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Reminder:  We are now offering an 8 am class on Saturday and Sunday in addition to our regular 10 am.

Work for It

Coach D working for great positioning.

The overhead squat is a great test of strength and flexibility. The demand on the shoulder, hip and especially the mid-line is significant, and that is one of the greatest reasons to work it.

If you have trouble with the overhead squat because of unstable or inflexible shoulders, a weak mid-line or tight hips work on it, it will bleed over into everything else.

Workout:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Main Site

Sarah Doing weighted lunges.

www.crossfit.com has been posting a free workout on a three on one off schedule since 2001. Some people call it the "main site", some people call it "dot com". We use the main site as a guide and a checks and balances for our own programing. We like to do our own programing because it is a great and fun part of being a coach and training athletes, but we often go back to the main site to make sure we are doing things right. 

Workout:

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Well Balanced

Duffy set up.

"The key to keeping your balance is knowing when you've lost it."

-unknown author

Post thoughts to comments.

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Workout:

Rest Day

Speed Wins

Noon going tabata.

"I want speed, speed, speed.  Once I have that, I want more speed."  Coach B

Being strong is important for certain, but without speed there is no power and power is a critical part of fitness. 

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Workout: "Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm,
21 L Pull-ups,
40 pound Dumbbell snatch, 21 reps, left arm,
21 L Pull-ups.

Double Up

Chris in the air.

The count down is on for the competitors of the 2010 CrossFit games Nor Cal sectional. The last weekend of this month 11 of our athletes will head over the hill to arch bishop mitty high school for some serious competition. Most of them are going to be ramping up their training over the next few weeks so expect to see them in the gym more than once every few days, pushing the intensity to the limits.

It should be a fun and exiting month.

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Workout:
Shoulder Press
1-1-1-1-1-1-1
Then,
Tabata Shoulder Press