The rewards of high intensity excercise are too many to list. It is safe to say, however that CrossFit works. Day in and day out we work hard to master new and old movements and complete them faster and heavier and it pays off.
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Cohort Prize Announcement:
Play it Again Sports is donating a $50 gift certificate for each athlete on the winning team.
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Workout:
Rest Day
Mobilizing:
1. Continue following the MWod daily.
2. Develop a 10 minute MWoD and share with a teammate.
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. Exchange one Paleo/Zone meal with a teammate.
3. Continue log your meals on beyond the whiteboard.
Consistency:
1. Attend more than three classes this week
2. Talk to a coach about your progress.
3. Continue log in on beyond the whiteboard.
Heavy Lifts:
1. Deadlift from a deficit 2-2-2-2-2-2-2-2-2-2 (1 days)
2. Back Squat 3-3-3-3-3-3-3-3-3 @ 60-70% of 1RM (1 Day)
3. Learn how to use the “Sled”
3. Continue log your efforts on beyond the whiteboard.
Body Control:
1. Check in with a Coach about your progress.
2. Mobilize twice a day (3 days)
3. Continue log your homework on beyond the whiteboard.
The Olympic lifts may seem complicated. They are a life long pursuit to be refined over the years. There are three positions to learn that will help develop the lifts. The set up. The finish. And the reception. If an athlete can learn a good set up, understand how to finish and knows what a good receiving position is, they will be well on their way.
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Workout:
Split Jerk
1-1-1-1-1-1-1
Jama straight as an arrow.
The winter is upon us. The rain and cold weather are now a daily part of our fitness journey. Come to the gym in layers. Prepared to strip down as you get warm. Multiple layers will allow for a good warm up and a fun start to class. Once the workout is on and you start to sweat, strip down and get it on.
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Workout:
3 rounds for time of:
Row 3 minutes
Pull-up 2 minutes
Rest 1 minute
Thanksgiving day crew post WoD.
The one thing that is quintessential to any Crossfit gym, is the affiliate t-shirt. Each gym has their own style and some have phrases or logos. Representing your gym can feel good and be fun and stylish. To mark the biggest shopping day of the year the CrossFit Santa Cruz T-shirt supply is now stocked.
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Workout:
Surprise
Tonight I saw a program about the pilgrims and it talked about their survival through togetherness. I am greatful that we are doing more than just surviving, we are thriving through togetherness. I would like to thank Greg and Lauren Glassman for the awesome program we all love. And to our wonderful community. You are not just our clients but our extended family, and I could not be more grateful to look forward to my job each day.
-Coach D
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Workout:
Three Rounds for time of:
Run 400 meters
30 push ups
30 Sit ups
Ideally in the front squat the bar will travel straight down and straight up. Holding your elbows up and driving your knees out will help in this endeavor. Having a flexible and open upper thoracic spine will also make the position easier. Last but not least strong solid midline is required to keep it all together.
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Workout:
Three Rounds for Reps of:
225lb Deadlift 1:00
24' box jump 1:00
115lb Shoulder to over head 1:00
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This week we will be running a minimized schedule. Thanksgiving day we will offer an 8am and 10am classes only. Please check the HOLIDAY SCHEDULE for the rest of the weeks changes. When we run a limited schedule it is a great time to catch up with people you dont normally workout with and enjoy big classes.
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The Holidays are a good time to catch up with friends and family. For some that means less time in the gym and for other it may mean more time at the gym, therefore the Cohort homework for this week will be self study. Keep working towards those goals.
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Workout:
Power Clean
3-3-3-3-3
Front Squat
3-3-3-3-3
* rest 2:00 between sets
Wednesday 6:00am, 8:00am, 10:00am, and Noon 3:00, 5:30 and 6:30 (Members Only)
Thursday: 8:00am and 10:00am Only (Family and Friends Welcome)
Friday: 8:00am and 10:00am Only (Family and Friends Welcome)
Saturday: 8:00am and 10:00am Only (Members Only)
Sunday: 8:00am and 10:00am Only (Members Only)
If completing a task is our goal, why do we care so much on how you get it done. Simple, good technique is efficient. The better your technique, the quicker you can get something done. Car racing, violin playing and CrossFit all require good technique and high speed. One without the other is useless.
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Workout: "Cindy"
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups
10 Push-ups
15 Squats
