If you watched Edgar Renteria's world series-winning homer last night you saw something inspiring. Anyone who saw his face when he was on deck knew he would be successful before it happened. He was relaxed, focused, and confident. Valuable attributes indeed in a high pressure situation.
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Workout:
Clean and Jerk
1-1-1-1-1-1-1
The new CrossFit Endurance Swim Cert was awesome. It was a weekend filled with lectures and plenty of pool time. A great idea for anyone doing or interested in doing a triathlon. It is also great for anyone that just wants to improve as a CrossFit athlete. Swimming fundamentals are as important as the squat or deadlift.
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Workout:
Rest Day
Good movement starts with good posture and good posture starts with the trunk. Gymnastics, weightlifitng and sprinting are great ways to build trunk strength.
Workout:
Three rounds for time of:
Run 400 meters
115 lb overhead squat, 12 reps
Working hard, being out of breath, getting sore, commiserating about being sore, winning, not winning, PR's, set backs, competition, six packs, tighter jeans, etc...
CrossFit is an incredible program, the results of which are undeniable, it is hard and it never gets any easier and I wouldn't have it any other way. Thanks for a great week gang.
-Coach D
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Workout
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
The Cohort Competition is moving ahead beautifully. Teams are coming in early and staying late to get in their homework. Everyone has been working hard, as the last four weeks of homework have asked a lot. This week we are giving you a "Free Study" week. Take the next week to take a new look at your goal. Has the homework been effective? Are you making progress?
Use this time to catch up if you have missed some homework or do some extra credit if you have kept up. Log all activity to Beyond the whiteboard.
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Workout:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
Heather pregnant and squatting.
CrossFit has been a leading force in the fitness community from our inception. Challenging convention with a common sense approach and a scientific mindset. Pregnancy and CrossFit is no different. The CrossFit model would suggest that maintaining our fitness while pregnant would require only a change of degree, not kind. Drop some of the intensity and avoid certain movement, but still maintain range of motion and work at keeping strong and mobile. It has been the experience of some that one of the best positions to give birth is in a squatting position.
Mary Conover is currently doing a documentary on CrossFit women who work out through their pregnancy. She is hoping that those who have and are now doing this will contact her so she can begin collecting your stories.
Contact Mary with your story (maryconover@att.net)
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Workout:
Rest Day
CrossFit demands that we develop a broad and diverse fitness. We want the ability to both lift heavy and run fast and everything in between. Sometimes the programming falls into a catagory that we like and sometime if falls outside of our comfort zone. When chasing performance we find our greatest gains when we attack, head long, the things that we deam "weaknesses", not when we focus on our strengths.
Where do you need to spend your time?
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Workout:
10 rounds of
Sprint 100 meters every 90 seconds
Amy, Angie and Chris.
In the photo above, Amy demonstrates near perfect overhead position. Her midline is rigid, her legs are turned on and her shoulder angle is open with her armpits forward and the bar cutting her in half. Angie has the second best position in the photo. Her legs and migline are active but inflexability make it difficult for her to open her shouder angle as much as Amy, still a good overhead position. Chris has two major faults going on. One, the bar is too far behind the head and two, the ribs cage is flying making it hard to stabailize the load. If chris were to pull his head up, his ribs down and move the bar forward just a little he would look much more like Amy and therefore be in much better position.
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Workout:
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
The photo above shows off the carving talent of our crew.
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Here is an excerpt from Mary's newest article...
"Breathing is usually on autopilot. We breathe during sleep, when passed out or awake, driven as we are by the needs of the body to take in oxygen and get rid of CO2. But, we can also exert conscious control of tidal volume, breathing frequency, and relative expansion of the rib cage and abdomen.1 You can even hold your breath up to a point at which it is no longer possible (the breakpoint)"
-Mary Conover-'Belly Breathing-October 2010'
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Workout: "Grace"
For time:
135 pound Clean & Jerk, 30 reps
Dave, Tyler and Jesse post competition.
At yesterday's grand opening at CrossFit West Santa Cruz the stars came out. Not only was the legendary Coach B on hand to witness the Olympic weightlifting competition, the likes of Jolie Gentry, Chyno Cho and Freddy Camacho to name a few made the event an all star event.
Congratulations to Dave for his two PR's in the Clean & Jerks and Snatch.
A BIG CONGRATULATIONS to Jesse for winning the CrossFit WoD competition.
Nice Work Gentlemen!
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Workout:
Rest Day
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Pumpkin Carving Party starts at 11:00am. Remember to bring the kids at 10am for an early workout!
