Lovely

Olivia and Kyle between reps of the CrossFit Total.

CrossFit has many detractors.  Some claims against the program are more legitimate than others.  Squatting is bad for the knees, high rep Olympic style weightlifting is dangerous. Both old news and unfounded.  The most recent claim is that CrossFit breaks up relationships.  Really?  A strength and condition program is to blame for a break-up. 

Is this a legitimate attack of the program? 

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Workout:

Bench Press

5-5-5-5-5

Then...

1 minute KB test

1 minute Front Squat test

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4th of July Holiday Schedule:

Mondaythe 5th:  10am and Noon only

Fun in the Sun

Chyna walking tall.

The July 4th Holiday is a time to enjoy our freedoms.  Celebrate our friends and families and partake in fireworks  and BBQ.  It is also a great time to workout.  10:00 AM ONLY

Enjoying the Santa Cruz weather Chyna Cho from CrossFit Unlimited and Freddy C of CrossFit Oneworld stopped by for a workout.  Chyna will be competing in this years CrossFit Games and we wish her the best.

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Workout: "CrossFit Total"

Back Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

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4th of July Holiday Schedule:

Sunday the 4th:  10am only

Mondaythe 5th:  10am and Noon only

Welcome Aboard

Angel during Diane.

Angel is back and better than ever.  Now a certified CrossFit Trainer, Angel is on her way to a new and lovely career.  Since she started with CrossFit Santa Cruz she has been one of the unsung heros of our community.  She has participated at almost every major CrossFit competition to date, judging the past two years of the CrossFit Games and this years sectionals.  She has a eye for quality movement and a passion that we admire.  Now in Santa Cruz full time expect to see this rising star make waves as an athlete and as a Coach.

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Workout:

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

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4th of July Holiday Schedule:

Sunday the 4th:  10am only

Monday the 5th:  10am and Noon only

Be Challenged

The 10 am crew working the dip.

How often do you surprise yourself?  When working out alone it is often hard to know how far to push it, or to know what is truly possible.  Having someone around to say "You can do it" is often all it takes. Sometimes all it takes to get that PR is to see someone else do it.

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Workout:

Rest Day

Chin Over

  Kyle with his chin clearly over the bar.

The pull up is a pretty simple movement, take your mass from hanging and get your chin over the bar. Simple? yes, easy? no.

Eat meat and vegetables nuts and seeds some fruit little starch and no sugar. eat quantities that support your muscles, bones and skin and nothing more, simple? yes, easy? no.

The pull up and your diet go hand in hand. Cant do one? Change your diet and you will get there much faster.

How long did it take you to master these simple tasks? What will it take for you to get there?

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Workout:

9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand Push-ups

Ideal Position

Laurel warming up.

It is important to understand ideal position. Know what you are working for and stop before it goes wrong. Understand the basics and then work towards your best and safest position.

Here in the squat laurel is using the post to help her stay upright. when she steps away from the post her best squat may be a bit more cantilevered but she will still maintain nearly vertical shins, and straight spine and knees with feet.

Know what you are working for and what you are working with and don't allow your movement to go bad.

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Workout:

Five rounds for time of
500 meter row
15 pull-ups

Go Visit

Tom back from vacation.

As the CrossFit affiliate community continues to grow it is becoming easier and easier to find a place to workout while traveling.  CrossFit affiliates span the globe.  Each one with their own style and feel.  On a recent trip to CrossFit Oahu Tom found that our friends Craig and Bryant offer a sweet deal to athletes on vacation.  

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Workout:

Weighted Dip

3-3-3-3-3-3-3

Unknown and Unknowable

Are you prepared?

There are so many CrossFit slogans, but since the 2009 Games, being prepared for the "unknown and unknowable" is at the top of the list.  Are we really prepared for anything?  If someone was breaking into your home what would you do?  

Not sure?  Don't worry.  Tony Blauer can help.  He is one of the best self-defense coaches in the world and he will be at the gym for a special one day seminar.  The seminar is designed to help CrossFit athletes understand the basics of self-defense.  Athletes of all ages are encouraged to participate the lessons learned will be life changing.

Highlights from a Blauer Tactical seminar at CrossFit Brand X [wmv][mov]

Sign Up HERE

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Workout:

Rest Day

Hands On

Coach D doing her thing.

Coaching requires patience and diligence. Verbal cues are sometimes enough to get athletes to move better.  Other times is takes a hands on approach.

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Workout:

7k Run

Tight Belly

Wes Getting tight

Lifting weights is one of the most effective ways to work your mid-line.

Workout:

Four Rounds for time of

100 feet overhead walking lunge

15 push press