Times Are Changing

Dave hanging at the old box.

The meteoric rise of CrossFit in the fitness world has been astonishing. The first CrossFit box was located in a small industrial park in Soquel.  Dave is standing if front the the old building in the photo above. The now legendary HQ was the size of a two car garage.  From this small obscure location history was made. Once a crazy band of outcasts and fitness whores are now the leading force for elite fitness and coaching.

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Workout:

30* Muscle-ups

*If you have completed this workout in less than 10 minutes then do

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Schedule notice: This Saturday ONLY there will be no 10:00am class.  We will be running a 8:00am and 9:00am classes instead.

Barriers

The noon class getting close.

One of the greatest things about CrossFit to me is that we develop the capacity to do things we never thought we could. I remember thinking I would never have a pull up or be able to overhead squat the empty bar. I remember when Hollis told me he would never go for a run or workout in a gym. I remember so many of our athletes first fill in the blank. It is so cool to see the barriers come down, the success happen and the pride you feel after a new skill is aquired.

-Coach D

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Workout:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Community Perspective

Cara working her back squat

Sometimes when we measure ourselves against a clock or each other it is easy to loose perspective on our improvements. Keeping a good log of your workouts with precision and detail can help you maintain perspective. That way when you do a workout you can look back at your previous self and see how far you have come.

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From the archives:

"Kelly" [wmv][mov]

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Workout:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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Semper Fi Marines Happy Birthday!

Re-Test

Dustin doing what he does.

There have been a few athletes confused about this week's homework for the Cohort Competition. Last week was a "Free Study" week and this week is a two fold assigmnet. 

Part One.  We need to re-test our first weeks max effort.  Did we make any progress?

Part Two.  Think of a skill that may seem "unrelated" to your goal that you find difficult or have yet the ability to do (i.e. ring handstand push-ups) 

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Workout:

Rest Day

New Kids

Emil and Jen learning how to "not stretch"

Many of us are so into CrossFit that is has become more than just a workout. Our dinner conversations often lead back to some sore body part or some hard workout from the week. We spend extra time checking websites and watching videos.

But it doesn't always start out that way.  Most of us remember not being sure what it was all about.  Not sure if we belonged.

Do you remember what made you first feel comfortable in the gym? How did you go from new client to CrossFit Santa Cruz athlete?

-Coach D

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Workout:

21-15-9
Back Squat
Ring Dip

An Extra Hour

Amy and the girls.

Today we all get an extra hour.  What are you going to do with yours?

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Workout: "Jackie"

1000 meter row
50 Thruster
30 Pull ups

The Flat Back

Angel with a solid sumo deadlift.

Sometimes athletes get confused when we talk about the lumbar curve. We say the back has a natural curve to it and that we want to maintain that curve.  But, what does it mean when someone looses their curve? And what is wrong in too much curve?  The important thing to remember is we want to minimize spinal movement under load.  We are looking for a stable trunk that doesn't change as we move. 

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Workout:

3 rounds for time of:
10 Deadlift
50 Double-unders

Forward Progress

Laurie pulling the sled.

This week marks the start of week 6 of the Cohort Competition.  Last week you were givin time to catch up and pull back a little bit from the homework.  This week we are back at it.  It is time to re-test and see if we are making progress toward our goal?

This week's homework requires that each participant choose one Crossfit movement or workout to use as a baseline.  This baseline movement or workout will serve as one marker to determine the success of each team member and each team.  Once you have determined your baseline post to beyone the whiteboard.

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Workout:

Rest Day

Skill Development

Jody, Hannah, Bailey, and Tyler during Mary

This week the Cohort competition was on "Free Study".  Many took the opportunity to catch up on missed work.  This coming week our homework is going to be about learning a new skills.  If your goal is to get better at running.  Learning double unders will help.  Or If you want to get more pull-ups learning the l-sit will help.

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Workout:

Snatch

1-1-1-1-1-1-1

or

Snatch one rep every minute on the minute for 15 minutes.

Accuracy

Diana and Kristy toughing it out

The finishing position of the wall Ball shot has legs fully extended feet firmly planted on the ground awaiting the return of the ball to do it all over again. If your feet leave the ground you have likley jumped forward and may loose your balance which will throw off your accuracy and efficency which are two important parts of wall balling.

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Workout:

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups