Done Right

Jill in the recieving position of the snatch

At CrossFit our specialty is not specializing.  What we like to do is take as many sports, skills and life skills as possible and develop some capacity at them.  The Olympic style lifts are some of the most difficult movements we do.  Jill has developed the capacity to perform the snatch well and the photo above shows just how well she has learned to receive the bar.  Hip crease below the knee, straight spine, active shoulders and her eyes forward.  She may not be a specialist but getting into such great position is certainly something special.

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Workout:

Rest Day

Pull Under

Mark finished with the jump begining his pull under

Practice and repitition are important parts of mastering new skills. We start by slowley and methodically learning the proper positions then we begin to ramp up the speed and load. Then after we think we have mastered the skill, we re-visit it, re-learn it and pay better attention this time.

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Workout:

Four rounds of:
135lb walking lunge 10 steps
10 broad jumps

Variance Revisited

Sonny almost over the bar

Dead hang, weighted, gymnastics kip, and butterfly. Strict hand stand push up, kipping handstand push up, rings, and free standing. We are trying to bulid a broad general and inclusive fitness by practicng a variety of skills and mixing them in to our workouts that build strength, speed, endurance, etc.. We also hope that while continually working on difficult skils, and variations of these difficult skills we develop the ability to learn to do new tasks quickly. Having an increased fitness level also doesn't hurt, and can make life's physical obstacles easier.

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Workout:

Three rounds for time of:
Row 500 meters
115lb Full squat snatch, 12 reps

Take Care Of Yourself

Cara walking it out.

CrossFit is about forging elite performance. With that in mind we realize that as much as we want to push ourselves, we do not want to sacrifice our bodies on the altar of better performance. Better times and scores now in exchange for diminished capacity in years to come is not what we are after.  That is why we care so much about technique while hitting your workouts hard day in and day out. Doing some maintenance and mobility work will only make it easier for you to get into sound mechanical positions and to go harder.  When executed properly the movements we do are inherently safe and will produce unparalleled work capacity. 

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Workout:

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Freshly Squeezed

Kevin standing tall.

When finishing a deadlift we like to see the shoulder behind the bar.  The common mistake is to lean back and distort the spine.  The best way to get your shoulders in the correct spot is to squeeze your butt and drive your hips under your shoulders.  This allows for your midline to stay straight and completion of the deadlift.

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Workout:

Rest Day

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Check out SealFit

Balls to the Wall

The Buff.

Often times when we approach a workout we think about managing rest, trying to be comfortable with the uncomfotable and working through as best we can. Intensity is arguably the most important variable when trying to make gains in our fitness, so next time you workout see what it feels like to push yourself as hard as you can from the get go. You may not finish the workout as fast as if you ramped up during it but you may get more fit in the long run.

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Workout:

Five rounds for time of:
275lb Deadlift, 5 reps
10 Burpees

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Schedule notice: The 3:30 class will now be held at 3:00 daily

The Best Time of Year

Sunday class.

Fall in Santa Cruz is turning out to be one of the best times of year. The air is crisp the sun is shining and the gym is bustiling. All the PR's and new skills are inspiring hard work, and the hard work is generating PR's and new skills. What a beautiful cycle, keep it up.

-Coach D

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Workout:

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Aim High

Peter and Stephen wallballin'.

For today's workout it may be difficult to know what weight to start at and how to progressively load the bar.  Aim high and surprise yourself.  The only way to know your potential is to test your limits.  Don't worry if you fall short a rep or two on each set.  The effort put in is what is important.

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Workout:
Overhead Squat
15-10-5-3-1

Keep It Together

Hannah, Bailey, Megan and Katy starting Jackie.

Most of our workouts involve multiple movements mixed together in couplets, triplets, chippers, etc. Each of the elements take their toll on the mind and body and when combined they create something special. Do you strategize for a workout as a whole or each of its parts separately?

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Workout

Rest Day

Reminder: 8:00 and 9:00 class only today. There is NO 10:00 class today only.

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Cohort Homework is now up!  This week may look similar to a previous weeks homework and it should.  Consistancy is the key.  Continual focus on our weakenesses requires perseverence and repitition.  Last week you all should have re-tested and should have a clear understanding of where it is you need to focus. If you are not sure, talk to a coach and get re-focused.

CONGRATULATIONS to Amy for getting her first muscle-up, plus nine more!

Week Seven Homework

Mobilizing:
1.  Continue following the MWod daily.
2.  Mobilize your “Magic Bullet” Twice a day
3.  Continue to log in on Beyond the whiteboard.

Nutrition:
1. Weigh and Measure at least 4 different meals.
2. Eat a minimum of two Paleo/Zoned meals this week.
3. Post your favorite meal to the comments section.
3. Continue log your meals on beyond the whiteboard.

Consistency:
1. Attend more than three classes this week
2. Arrange to workout with someone twice this week.
3. Continue log in on beyond the whiteboard.

Heavy Lifts:
1.  Bench Press  2-2-2-2-2-2-2-2-2-2-2-2 @ 50% of 1RM (2 days)
2.  Back Squat 3-3-3-3-3-3-3-3-3 @ 50% of 1RM (1 Day)
3.  Run a 5k
3. Continue log your efforts on beyond the whiteboard.

Body Control:
1. Follow your program you received previously or check in with a Coach for something new.
2. Weigh and Measure at least 3 different meals.
3. Eat a minimum of 5 Paleo meals this week.
4. Continue log your homework on beyond the whiteboard.