It's A Classroom

IMG_5202 Class in session.

At CrossFit Santa Cruz we like to think of our gym as not only a place to train but also a classroom. Learning highly skilled movements requires hours of education and evenmore hours of practice. We don't have the luxury of walking into the gym and placing a pin in a machine, and turning on the TV. We lift heavy weight and move fast. Both require constant attention.

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Workout:

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

The Return

IMG_5100 Angel focused during a workout.

Throughout the years CrossFit Santa Cruz has seen a great number of athletes come and go.  Many have moved to other cities, some other nations.  It is always a great joy when an athlete returns.  Angel started her CrossFit adventure with CrossFit Santa Cruz several years ago and has since become a die hard athlete and coach.  Welcome back!

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Workout:

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

It's All Fun

IMG_5011 Kristin and her daughter just having fun.

In two weeks we will be having two events going on.  The CrossFit Games 2010 Regional in Irvine Ca were our 5 individuals and 6 person team are scheduled to compete.  The competition is going to be of the highest caliber and the event promises to be great fun. If you are thinking about coming down please do.

That same weekend, May 8-9, anyone not traveling down south is encouraged to run the Human Race 5k along West Cliff and support Every Child Outdoors.  Last year we had over 20 runners complete the race. 

If you are interested in running the 5k sign up here.

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Workout:

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

Work it Light

IMG_4942 Tom working his snatch balance.

Lifting heavy weights is great fun and reaps huge physical and mental rewards.  We want to challenge the body with heavy loading often.  We also need to make sure that we have solid technique.  Good Positioning is always first, heavy loads is second. Work hard while its light so when the day comes to go heavy you get it done right.

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Workout:

Rest Day

Are You Inverted?

IMG_5021 Sarah up side down at 6am.

Sara is demonstrating proper best fit position for the shoulder when doing handstand push ups.Taking the hands to wide or directly next to the head is a less sound and less safe position. When working your hand stand push up try to create a tripod like Sarah.

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Read: Two Words...The Fuzz

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Workout:

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Do it all

IMG_4973 Nate working the deadlift.

Do you have a favorite workout? How about a least favorite?  Which one should you do more often? 

Answer: Work on them both.  More is to be gained from working our weaknesses that working our strengths.

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Workout:

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

One Crew

IMG_5004 Tuesday's Team Noon.

Every sports team has more athletes at practice than there are on the starting line. Choosing only 6 athletes to represent us was not an easy task. Our community is filled with talented, hard working, fit people and all of them would represent us well.

The team we are sending is but a small sampling of the greatness that goes on each day. We chose athletes who have a balanced skill set, are sensible and composed, and are teamwork oriented with good communication skills.  Not to mention sheer bad assedness.

Stephen, Lucas and Leif will fill the men's positions and Amy, Gilly, and Hannah H. will fill the women's spots. Katy and Jesse will continue to prepare as our team alternates. We are exited and proud to send these athletes to the Regional Qualifier. Lets Get ready to Rumble.

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Workout:

Rest Day

Contender

IMG_4983 Dave Leys=Legend

On May 8th and 9th Dave will be one of the 5 individual athletes to represent us at the Southwest Regionals. There are 13 Regionals around the world, and each Regional will send only a few. This will mark Dave's third year participating in the games and his tenth year of doing CrossFit.

His unwavering dedication to the sport as well as his determination to work on his weakness and improved mental game make him a real threat this year.

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Workout:

Four rounds for time of:
Row 500 meters
Rest 3 minutes