Virtuous

Laurie feet before chin

Movement standards can often be arbitrary to make them simple to judge. Other times they are to ensure greater range of motion, more muscle activity or greater power output. Make sure you know why you are doing what you are doing and be clear about the standards before the workout starts.

Workout:

For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.

Snatch from ground and catch as low as possible

Da' Boys

Jesse, Dave, Hollis, Lucas, and Pat enjoying the workout

Camaraderie is great for both motivation and performance. The workouts we do each day would be far harder if we had to do them alone. People often socialize doing things they have in common, and what better thing to have in common than your health and fitness.

Workout:

Rest Day

Be Good!

Pat doing what he does best

CrossFit Santa Cruz is loosing one of our coaches.  Pat Barber is moving to New Zealand to start a new adventure in his life.  He will be sorely missed, and we wish him the best of luck and hope for nothing but the best for him.  Pat has been with us since he started CrossFit.  His rise to super stud and web-lebrity were no surprise to those of us who know him.  He is a talented coach a supremely gifted athlete.  His energy and enthusiasm will be missed by us all.

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"This is not an article about diet, something I've always avoided writing or even talking about, considering my ignorance of the topic and the tremendous responsibility that accompanies advising people on the life-altering subject of what to eat. However, herein is information from trusted sources that we can apply now to our lives. The destiny of the food we eat involves complicated cascades of events—there is usually no simple explanation. Understanding this, we will know to identify and seek truly qualified sources, lest we be led astray by the emotional hype of the less qualified"

-Mary Conover

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Alzheimer's disease.pdf (290.3K)

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Workout:

How many "L" Pull-ups can you do in 30 minutes?

Post reps to comments. Each counted rep brings the toes over the bar ahead of the chin.

Yes, Both!

Gilly focused on her running.

Can two things seemingly at odds be true?  Can we hope for speed and technique?  Can we be both strong and beautiful? The answer is always yes.  The nature of training and of life dictates that we have flexibility in our perspectives. 

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Workout:

Hang squat clean 21-15-10-6-3-1 reps.

Rest as needed between sets. Increase load after each set. Post loads for all six sets and bodyweight to comments.

Adieu

Madeline, Rose and Bailey.

This month we are having a few dear members depart for other parts of the country and the world.  Matt and Christa are off to Iowa.  Rose is off to Vassar and Pat "Manimal" Barber is off to New Zealand.  Good Bye is never fun so let's just say  "Until the next adventure". 

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To send Pat off to NZ we are going to have a Pot Luck BBQ at the gym today at 7:30pm.  Everybody stop by and say bye to a CrossFit Santa Cruz legend and eat some good food. 

Bring Your Favorite Dish to share!

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Workout:

For time:
80 squats
40 dumbbell swings (50lb dumbbell)
20 pull-ups
64 squats
32 dumbbell swings
16 pull-ups
50 squats
24 dumbbell swings
12 pull-ups
32 squats
16 dumbbell swings
8 pull-ups
16 squats
6 dumbbell swings
4 pull-ups

Practice

  Angel working her deadlift.

Lifiting weights doesn't always need to be a max effort nor do you need to go for time every time you workout.  Getting better takes practice.  Working moderately challenging weight is a great way to hone your skills.  Today is a programmed rest day.  We often let people make up a missed workout.  We also let athletes work on their skills on a rest day.

What are you doing today?

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Workout:

Rest Day

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White Blank Page - Mumford and Sons

Teamwork

Cara, Laurie, Jonji and Pat yesterday in San Jose

A great way to get to know other folks in the CrossFit community is to participate in events like this throw down at Lifeworx CrossFit in San Jose. Team workouts are fun and different and if you don't want to join a team there are other great ways to participate like there is always volunteering, judging or spectating.

We are looking forward to the Santa Cruz Affiliate Challenge at the end of this month as a great way yo get to know your fellow CrossFitters around the county.

Workout:

15 rounds for time of:
10 Pull-ups
10 push-ups
10 Squats
Run 100 meters

Well Done

Diana with a great Deadlift position.

We talk a lot about proper positioning and good movement but sometimes you just need to see it. In the photo above Diana is in ideal position for a good lift. Next time you approach the bar imagine this photo and try to duplicate it.

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Workout:

10k run

Round Up

Stephen climbing the rope.

REMINDER:  The 2nd Annual Santa Cruz Affiliate Challenge is August 28th. There will be over 24 Teams from different affiliates.   CrossFit Santa Cruz Central will be hosting this year and things are sure to be fun.  And it's not to late to get involved.  If you are interested in participating as an athlete/judge/volunteer sign up in the gym or talk with a trainer.

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Workout:

Max deadlift
Max bench press
Max squat

It's a powerlifting meet! Warm-up, and allow multiple sets to find your max lifts. Don't attempt this workout in just three sets! Find then post your max deadlift, bench press, and squat to comments.

Arrivederci

Nicole and Elena rolling out.

Elena is visiting from Italy.  Today is her last day with us before she leaves.  A talented athlete and motivated student of CrossFit she has been a joy to have around the gym. 

Until we see each other again.

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Workout:

Rest Day