Sonny standing tall.
Do you have a subscripton to the CrossFit Journal? If you don't, consider getting one. CrossFit is an intellectual fitness and is always adapting. Learning new and examining old methods lead to a better program. We believe in the concept that even coaches need coaches and that is why like the CrossFit Journal.
_________________
Workout:
Three rounds for time of:
Run 400 meters
Front Squat 95X21
12 L Pull-ups
When athletes are recovery from an injury, consideration for tissue healing phases will benefit in their recovery. Tissue healing happens in three stages.
The inflammatory phase generally lasts 0-36 hours.The body has mobilized the troops. Swelling is maximal.
The proliferative phase generally lasts two days to two weeks. New tissue, including scar tissue, is being laid down that needs to be re-modeled.
The remodeling phase generally last two to six weeks. An example of this phase is tendons being re-shaped.
______________________
Workout:
Three rounds for time of:
Run 400 meters
Deadlift 135X21
12 Handstand Push-ups
______________________
How many people can you name in THIS photo?
Today at the gym we will take an extra rest day. The gym will be open and we will have regular classes. We will also offer you delectable workout. We will also challenge you to come in and use the gym as your rest and recovery workout. Come in socialize, stretch, help each other mobilize. Remember the cohort competition is about to begin, are you ready?
We will be back on cycle Monday!
________________
Workout:
Rest Day
It was a perfect day in Santa Cruz yesterday. The sky was clear the air was calm and Leif and Danielle were married. Congratulations to Coach D and Mr. CrossFit! You guys are perfect!
_________________
Workout:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Laurie and Cara working out.
Sometimes coming into the gym is not about what the workout is, but who we get to workout with.
_________________
Workout:
Rest Day
________________
Fight Gone Bad is this Saturday. You can donate here and sign up here.
________________
SCHEDULE NOTICE!
We will be closed this Friday to celebrate Leif and Danielle's wedding.
There are four key components to a good squat. A straight spine, heels down, hip below the knee and knees out over ankles. Good Job Mom.
Have you signed up for the Cohort Competition? The final day to sign up is this Friday September 24th
________________
Workout:
Recovery Surprise!
________________
Fight Gone Bad is this Saturday. You can donate here and sign up here.
________________
SCHEDULE NOTICE!
We will be closed this Friday to celebrate Leif and Danielle's wedding.
Managing rest is a key to faster times. One strategy that is often helpful is, "Short Set, Short Break".
How do you manage rest?
_____________
Fight Gone Bad is this Saturday. You can donate here and sign up here.
_____________
Workout:
Rest Day
_____________
SCHEDULE NOTICE!
We will be closed this Friday to celebrate Leif and Danielle's wedding.
CrossFit workouts can be very uncomfortable so we think you should feel comfortable being in the gym. Saying hello to your fellow classmates and welcoming new and returning athletes are very important to building a feeling of belonging. Matt has been away for some time, traveling and working. It was nice to have him home even if it is for a short time.
Workout:
Complete 3 rounds for time of:
Run 400 meters then
10 rounds of 7 back squats/12 sit-ups
use body weight on the squats if you are able.
We all have our own reasons for coming in everyday. Each reason is just as valid as any other. Most of us just want to look and feel better. There is nothing wrong with wanting to look good naked. The beauty of CrossFit is the recipe is simple and the results are obvious. Workout Hard and Eat Well and you will reap benefits. Dawn is a prime example of what can be achieved.
____________________
Workout:
Complete 3 rounds for time of:
50 reps 24" Box jump
185 lbsX7 reps of 7 deadlifts/5 pull-ups
____________________
Cohort Competition Update!
The final day to sign up for the Challenge is September 24th. Teams will be announced the following week in time for the official start date. The official start date is October 1st!
Brett has recently moved to Santa Cruz and his first day was today. If you see him around the gym say Hi and make him feel welcome. Or Burpees!
_____________
Workout:
Complete 3 rounds for time of:
Row 500
75 lbsX15 reps of 1 hang squat clean/3 push jerks
