Getting Stronger

Coach Gilly during her workout.

A community built around trying to become better people is nothing new. A community built on becoming more fit as a means to bettering ourselves is very special. Sometimes the workouts bring up our psychological limitations and sometimes our physical ones, either way we grow stronger.

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Workout:

For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-ups

Use 1½ pood kettlebell for men and 1 pood kettlebell for women. Post time to comments.

Simple Not Easy

Tyler with a nice L Pull-up.

CrossFit workouts are never easy.  They are often simple in design.  The couplet being a prime example of simple and not easy.  What makes a good couplet?  What does not?

Post thoughts to comments

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Workout:

Perform 5 rounds, each for time of:
Run 400 meters
Clean & Jerk 95 pounds, 15 reps

Rest 3 minutes between rounds. Post times to comments.

Progress

Sonny practicing his overhead squat.

We gave people several choices for workouts on Saturday. One option was to practice one of the lifts.  Sonny decided to work the overhead squat.  He was working to stay on his heels, keep his knees out and get proper depth, the whole time keeping and active shoulder and an neutral spine. 

It takes time to develop and understand proper mechanics.  Sonny has made some great progress since starting CrossFit. 

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Workout: "Lynne"

5 rounds of:
Max Bench
Max Pull-ups

Ramp up to a near max bench, and within 30 seconds of racking the lift begin the pull-ups. Rest two minutes between rounds. Multiply the bench press load in pounds by the number of pull-ups completed for each round and post to comments.

Line of Sight

Dave getting set to snatch.

There are many beliefs when it comes to what an athlete should be looking at when they lift.  We like to see our athletes keep there eyes up and focused on something.  Looking at the ground or having no frame of reference often leads to missing a lift.

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Workout:

Rest Day

A Quick Study

Tom deciding to get back on the bar.

The CrossFit fundamentals are simple.  Functional Movements, and good nutrition.  Back in April Tom came to CrossFit Santa Cruz looking to shed some weight and get motivated.  He quickly changed his nutrition and became a regular at the 10am class. 

On July 13th when asked about setting goals he had this to say,

"I reachedmy goal weight loss that I started with at crossfit today. When Hollis told me what goal weight he was thinking, I was pretty skeptical at first, but almost exactly 3 months after starting, I've made it. I'm stoked to have finally learned to take control of my body and am thankful to have found Crossfit. Next goal is the big kahuna 1/2 iron man in September :)"

-Tom Roth

Congrats!

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Workout:

7 rounds of:

7 Back Squats

10 Burpees

Say What?

What is going on in the photo above?  Post your caption to comments.

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Workout:

Five rounds for time of:
Run 400 meters
50 Squats
15 L Pull-ups

What a Pair

Kristin and Beth during the obstacle workout.

"Couplets of fundamental movements, especially weightlifting orthrowing exercises combined with classical calisthenic movements, are an inexhaustible source of super effective workouts.

In addition to mixing weightlifting and calisthenic movements selecting for antagonist functions further assures the completeness of the pairing and its impact. We can control reps, sets, pace, time, rest, load, and ordering of sets endlessly to create unique stressors within even a single combination of exercises.

Examples:
Wall ball and rope climb
Bench press and pull-up
Cleans and push-ups
Deadlifts and handstand push-ups
Front squats and muscle-ups
Kettllebell swing and sit-ups
Snatch and dip"

-CrossFit.com

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Workout:

Rest Day

Birthday Girl

Mom on her birthday.

There are many exercise regimens that focus on quick results. We are more concerned with your improvement over time. We are looking for lasting participation with functional movements, done at high intensity and with variance. Add hard work, consistency, patience, and solid nutrition and you will have limitless improvement.

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Workout:

Seven round for time of:
Rope climb double up
7 Handstand push-ups

Bonus: If you are able Double up is two ascents from seated below a 25-foot rope without use of legs. Use parallettes for handstand push-ups and take ears below hands.

Signature

Dawn Climbing the rope

The rope climb is one of those simple movements that make you feel so accomplished. It is one of the CrossFit signature movements and it sets us apart from main stream conditioning programs. It caused a lot of people problems this year in the final workout at the CrossFit games. We are lucky we have three ropes to play on.

Reminder: We are trying to finish putting together teams for the affiliate competition this week. It will be an awesome event and anyone interested should sign up with us at the gym or on the site. It is for everyone and anyone no matter your skill level.

Workout:

Seven rounds for time of:
Deadlift 225 X 10
Push-ups max set
Run 400 meters

Post total push-ups (reps), time (seconds), and score (reps/seconds).

Cohort Competition

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