More Than One

Jennifer working out for two.

The Regionals start today.  Watch LIVE Now.  They will also have hourly archives if you miss it live. Check the CrossFit Games Site for more updates.

CFSC @Regionals - schedule for Saturday

WOD # 1

8:00 am Olivia & Danielle
8:25 am Laurie / Team
9:40 am Pat
10:30 am Dave

WOD # 2

1:30 pm Olivia & Danielle
1:50 pm Laurie / Team
2:50 pm Pat
3:30 pm Dave

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Workout:

Run Human Race 5k

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The Human Race begins Saturday at a 8:00am this year. Join us at 2300 Delaware Ave (across the street from the back entrance of Natural Bridges State Park)

If you haven't signed up yet, there is still time!

Heather will be at the gym from 7:30 -7:45 for anyone who wants to warm up and roll out.  Everyone else meet at the starting line WEARING YOUR CROSSFIT SANTA CRUZ GEAR!  Thank you for your support!

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Mother Day bonus.  The gym will be open from 9am to 11am  Sunday Morning to all monthly members.  No Drop-ins.

Push It

Nooners pushing it.

What is it to push it?  Everyone has a tolerance for suffering.  Where the tolerance lies will vary by day, month and year.  CrossFit provides the atmosphere to allow us to push ourselves out of our comfort zone.  Remember "Comfort is an illusion. A false security bred from familiar things and familiar ways. It narrows the mind. Weakens the Body. And robs the soul of spirit and determination. Comfort is neither Welcome nor Tolerated here."

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Workout:
Rest Day
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Schedule Notice:

This weekend is the CrossFit Games Regionalcompetition and the Human Race.  We will not be running regular classes this weekend, the last class will be taught at 12:00 on Friday. We will resume our regular schedule Monday morning at 6am.

The Regional will be streamed live on the internet for FREE .

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The Human Race begins Saturday at a 8:00am this year. Join us at 2300 Delaware Ave (across the street from the back entrance of Natural Bridges State Park)

If you haven't signed up yet, there is still time!

Heather will be at the gym from 7:30 -7:45 for anyone who wants to warm up and roll out.  Everyone else meet at the starting line WEARING YOUR CROSSFIT SANTA CRUZ GEAR!  Thank you for your support!

Control

Fust stable overhead.

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Workout:

Push Up Ladder

Start with one push up, add one push every minute 20 minutes.  If you miss an interval return to one.

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Schedule Notice:

This weekend is the CrossFit Games Regionalcompetition and the Human Race.  We will not be running regular classes this weekend, the last class will be taught at 12:00 on Friday. We will resume our regular schedule Monday morning at 6am.

If you are interested on running the Human Race we will meet at the gym Saturday before the race.   Sign up HERE and you will receive an email with more details.

The Regional will be streamed live on the internet for FREE.

A Love Affair

Matt leading the 6pm class through Fran.

You either lover her or hate her, but Fran is our homegirl.  If you meet a CrossFit athlete anywhere in the world after getting their name and where there from, surely within 5 questions, you will undoubtedly hear. "What's your Fran time?"  

Post Fran experiences to comments.

Thanks the the guys from beyond the whiteboard for the link below:

• The Story of Fran
• Benchmark Workouts
• "The Girls" for Grandmas!
• Fooling Around With Fran

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Workout:

400 meter walking lunge

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Schedule Notice:

This weekend is the CrossFit Games Regional competition and the Human Race.  We will not be running regular classes this weekend, the last class will be taught at 12:00 on Friday. We will resume our regular schedule Monday morning at 6am.

If you are interested on running the Human Race we will meet at the gym Saturday before the race.   Sign up HERE and you will receive an email with more details.

The Regional will be streamed live on the internet for FREE. 

Good News

The O'Regans back yard

Mark your calenders people. The O'Regan family have graciously offered their beautiful back yard for our upcoming party.  On May 15th we will be celebrating spring and all of our gym wide successes. We are proud of what we do and our wonderful community. We are looking forward to a great time.

-Coach D

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Workout: "Fran"

21-15-9
Thruster
Pull up

Taper Time

Sonny in great position.

Every month Mary Conover provides the CrossFit Community a look into the science of human performance.  Her dedication and diligence is second to none.  This month she has out done herself with an timely article for athletes competing this season.  If you are preparing for Regionals this article is well worth your read.

"What Else? Here's where the devil's in the details. Recovery is more than setting limits on overload and the timely reduction in weight and reps. There are other things that hold as much importance because they are the scaffolding within which properly programmed training yields the best results. They are simple things like "good" sleep, balanced nourishment, and hydration."-Mary Conover

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Hormonaland Metabolic Changes During Progressive Overload Training–A Review
-Mary Conover
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Workout:
Rest Day
_______________________

Schedule Notice:

This weekend is the CrossFit Games Regional competition and the Human Race.  We will not be running regular classes this weekend, the last class will be taught at 12:00 on Friday. We will resume our regular schedule Monday morning at 6am.

If you are interested on running the Human Race we will meet at the gym Saturday before the race.   Sign up HERE and you will receive an email with more details.

All Together Now

Saturday Pull Up Ladder.

Often during a workout the music seems to disappear and the tempeature no longer seems to matter, its only you and the workout.  The places we go during a workout vary by degree and kind, some go to a dark place others got to a happy place.  No matter where we go during our workout, we can often find solace in having our friends around during and after. There is something so wonderful about commiserating over a workout.

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Workout:
3 Rounds for time of:
Run 800 meters
50 Kettlebell Swings
50 Abmat Sit ups

Away

Tony working the front squat.

Most of us who come in on a regular basis have found a way to make working out a priority and fit it into our daily schedule.  However, many of us occasionally travel and are forced to find a different ways to maintain and/or continue to improve our fitness levels.  What is your strategy?  Find an affiliate in another city?  Workout extra days before you leave?  Workout on your own with whatever equipment you can find wherever you are?

Post strategies to comments.

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Workout:

With a continuously running clock do one pull-up the first minute,two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Repertoire

Warming up.

Warm ups come in many shapes and sizes.  Some more exciting than others.  Repetition is one sure fire way to learn a movement.  The Burgener warm up is a common part to our warm up and by the look of the photo seems to be working.

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Workout:

Front Squat

3-3-3-3-3

Camera Time

Diana and Leif during class.

It's time to have a get together.  We are considering May 15th for a CrossFit Santa Cruz party.  We want everyone to be able to come.  Post in comments if you can make it.  We will post an official announcement soon.

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Workout:

Rest Day