New Skills

Synchronized wall balling for time

It is really fun to do things you are comfortable with and come easy for you but it can be far more valuable to learn new skills. When one first starts CrossFit everything is new and so the rate of improvement is fast. Once you know how to squat, deadlift and press pretty well and you can jump, pull and push it comes time to get more complex. One of the best ways to stay motivated and keep improving is to do new things and the things you suck at.

I just found out during today's workout how bad I suck at the kettle bell snatch and am inspired to get better, how about you? What movements are you inspired to improve?

___________________

Workout:

While your partner rows 250 meters you will complete as many wall balls as possible. Then switch. The first partner to 150 wall balls wins.

Best Fit

Jesse in his best fit position.

For each of us there are some movements that challenge us more than others. For some it is overhead movements, for others pulling from the floor, and for others it may be getting the hips below the knees with a spine straight. Often these issues come from lack of flexibility or impingement of a joint. It is critical to learn your best fit positions for all of the movements we do and then work hard to increase range of motion, speed and strength in that order.

________________

Workout:

45 minutes of gymnastics, then

max reps in 1 minute kettle bell snatch

rest as needed, then

max reps front squat in 1 minute at 60-70% of your 1 rep max

Do better people

Great catch position on the rower.

Maybe the single most important part of human movement is keeping the spine straight and building a good support system to hold it there. Why then do so many people think it is ok to move the spine when rowing? As you come forward, and during the entire pull, the distance from pubic bone to sternum should not change.

____________________

Workout:

5 rounds for time of:
10 Sumo Dead-lift high pull
8 Hang power clean
6 push jerk

65-95lbs for all lifts

SPEAR!

Tony Blauer

Sunday July 25th 2010 we are proud to announce that Tony Blauer will be coming up for a one day seminar.  Tony has developed a system of self defense that dove tails with CrossFit perfectly. If you are interested in attending sign up HERE. 

_____________________

Tony has offered to do a seminar at CrossFit Santa Cruz to introduce CrossFit affiliates to his S.P.E.A.R. system and show how self defense training and CrossFit training can be combined. Tony will be covering:

Essential S.P.E.A.R. drills
Performance Psychology
Situational Awareness
Combining CrossFit with PDR skills

____________________

Blauer Tactical Systems (BTS) is one of the world's leading consulting companies specializing in the research and development of close quarter tactics & scenario-based training for law enforcement, military and professional self-defense instructors.

____________________

Not familiar with Tony?  Check out these videos. 

Highlights from a Blauer Tactical seminar at CrossFit Brand X [wmv][mov] 
ATM Strategy, Tony Blauer [wmv][mov]
Why Startle Flinch? Tony Blauer [wmv][mov] 
Hick's Law, Tony Blauer [wmv][mov] 

_________________
Workout:

Rest Day

Tony Blauer Seminar July 25th

"The first time we were in Santa Cruz was for our first meeting with Coach Greg Glassman and the CF crew . It was a life altering experience and CF became a part of our training DNA. We were immediately asked about doing seminars at different boxes and have squeezed in a few here & there over the years.  CrossFit Santa Cruz was actually the first 'box' to ask us about offering a course and so we're real exctied to finally get it on the calendar. Its also right after the CF Games so the region will be crawling with CrossFit athletes from all over the world - we're hoping many can stick around for the course." 

-Tony Blauer

The seminar at CrossFit Santa Cruz will introduce CrossFit affiliates to Tony's S.P.E.A.R. system and show how self defense training and CrossFit training can be combined. Tony will be covering:

Essential S.P.E.A.R. drills
Performance Psychology
Situational Awareness
Combining CrossFit with PDR skills

________________________

HERE ARE SOME VIDEOS of Tony in action:

ATM Strategy, Tony Blauer [wmv][mov] » Jun 4 08
Basic Arm Postion, Tony Blauer [wmv][mov] » Jul 31 07
Bear Hug Drill, Tony Blauer [wmv][mov] » Aug 12 07
Blauer High Gear High Contact Demo [wmv][mov] » Jul 30 08
Choke Defense, Tony Blauer [wmv][mov] » Dec 10 08
Control Tactics, Part I, Tony Blauer [wmv][mov] » Sept 19 07
Defending the Straight Punch, Tony Blauer [wmv][mov] » Jan 27 08
Elevator Safety, Tony Blauer [wmv][mov] » Jul 16 08
Everything Works Once, Tony Blauer [wmv][mov] » Aug 8 07
Flash Knockouts, Tony Blauer [wmv][mov] » Aug 15 07
Front Choke Defense Pt II, Tony Blauer (CFJ Preview) [wmv][mov] » Feb 7 09
Function, with Tony Blauer [wmv][mov] » Jan 15 10
Ground Fighting Pt I, Tony Blauer (CFJ Preview) [wmv][mov] » Aug 25 08
Ground Fighting Pt II, Tony Blauer .(CFJ Preview) .. [wmv][mov] » Aug 30 08
Headlock Defense, Tony Blauer [wmv][mov] » May 6 09
High Gear Dril, Tony Blauer [wmv][mov] » Aug 28 07
Highlights from a Blauer Tactical seminar at CrossFit Brand X [wmv][mov] » Mar 7 10
Hick's Law, Tony Blauer [wmv][mov] » Jun 25 07
Intercepting an Attack from a Car, Tony Blauer [wmv][mov] » May 26 08
Integrating CrossFit with SPEAR, Blauer & Camacho (CFJ Preview) [wmv][mov] » Oct 23 09
Intro to the Flinch, Tony Blauer [wmv][mov] » May 24 07
Open Hand/Closed Hand Drill, Tony Blauer [wmv][mov] » 23 Aug 07
Origins of SPEAR, TonyBlauer [wmv][mov] » May 24 10
Pre-Contact Cues, Tony Blauer [wmv][mov] » 29 Jun 07
Ripping the Elbow, Tony Blauer [wmv][mov] » Mar 31 09
Protective and Tactical Responses, Tony Blauer [wmv][mov] » Jun 12 07
Saving Private Ryan Drill, Tony Blauer [wmv][mov] » Oct 26 07
SPEAR is a Bridge to Your Next Move, Tony Blauer [wmv][mov] » Jun 18 07
SPEAR Takedown Defense, Tony Blauer [wmv][mov] » May 15 08
Splayed Fingers, Tony Blauer [wmv][mov] » Jul 13th 07
Stress Inoculation from the Guard, Tony Blauer [wmv][mov] » Dec 16 07
Surviving the Ambush, Tony Blauer [wmv][mov] » Mar 22 08
Train for the Ambush, Tony Blauer [wmv][mov] » Jun 03 07
Training for Real Combat, Tony Blauer [wmv][mov] » Oct 11 07
Why Startle Flinch? Tony Blauer [wmv][mov] » Dec 26 07
[googleapps domain="spreadsheets" dir="embeddedform" query="formkey=dGN2VlNPOHRFWWFsT3hWQ3pRVnM5QUE6MQ" width="450" height="760" /]

Proper

Chris with the 2 pood overhead.

Proper mechanics and complete range of motion are not new concepts to CrossFit.  Since the inception CrossFit has emphasized  Virtuosity.  Developing proper mechanics and getting full range of motion are a constant effort.  Some of our best tools for getting better range and working better mechanics have come from Kelly Starrett.  Kelly is a doctor of physical therapy and an extremely effective CrossFit Coach. 

If you have not had the chance to experience the Kstar now is your chance.  We are proud do announce that we are hosting a CrossFit Movement and Mobility Certification.  Saturday July 24th. 

This one-day seminar is a performance oriented workshop for athletes andcoaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices.

___________________

Workout:

Deadlift
1-1-1-1-1-1-1

Memorial Day

 Courtnay under control

The weather has been beautiful this memorial day weekend and Santa Cruz has been a buzz. Memorial day is an important time to think about our country's history and our future and to remember those who have died to protect our freedoms.

"Hero WODs are some of CrossFit’s most arduous workouts, and they serve as a fitting memorial for CrossFitters killed in the line of duty." To learn more about the hero WOD's read Russell Burgers free article in the Crossfit journal.

__________________

Workout: "Trevor"

In teams of four with only two members working at a time complete

300 pull-ups
400 push-ups
500 sit-ups
600 squats

Know Thy Self

John mastering the dip.

On each athletes first day in the gym we tell then to be the steward of their own bodies. Pay attention to details, learn good mechanics, and find their best fit position. Over time they will improve across broad time and modal domains. CrossFit workouts are often for time, reps, or load. No matter the test we strive to straddle the line between technique and intensity and push them both to the limit.

Workout:

Run or Row 5k

Schedule Notice:

Monday Classes will be held at 8, 10 and 12 only

'Cause its Fun

Noon gone wild.

Yesterdays workout, although very challenging, was fun.  We had 20 athletes at noon, rolling, flying, flipping and pulling.  Some with more control than others, but everyone made it through.  The inverted burpee proved to be a great movement to get people to understand their own bodies.  As we stated in yesterdays blog, gymnastics is the foundation of athletic development.  Its also great fun.

_______________
Workout:

Rest Day

Start with gymnastics

Tyler working on his knees to elbows

Someone once told me that if you were to start your fitness journey over as a young kid the ideal path would be to begin with gymnastics and do it until puberty then begin olympic style weightlifting and after 18 all you need is CrossFit. Good body control and awareness of your body in space transfers to success with a lot sports and activities.

_______________

Workout:

21-15-9
Reverse Burpee
Burpee/Pull-up