All We Do Is Win Win Win

Nicole holding rigid.

The Cohort competition is now just a memory.  Weeks of homework, hours of extra work and the results to show for it.  Although only one team was able to win, many of the participants saw great changes.  Congratulations to everyone who saw some improvement and stuck with the homework week after week.

The first of the year is close at hand.  The New Year's Eve workout is ON! How are you going to start the new year?

__________________

Workout:

Complete as many rounds as possible in 20 minutes of:
7 Back Squat at 10RM
15 Pull-up

All We Do Is Win Win Win

Nicole holding rigid.

The Cohort competition is now just a memory.  Weeks of homework, hours of extra work and the results to show for it.  Although only one team was able to win, many of the participants saw great changes.  Congratulations to everyone who saw some improvement and stuck with the homework week after week.

The first of the year is close at hand.  The New Year's Eve workout is ON! How are you going to start the new year?

__________________

Workout:

Complete as many rounds as possible in 20 minutes of:
7 Back Squat at 10RM
15 Pull-up

Games and Fun

Rob and Brent warming up.

CrossFit is both a strength and conditioning program and a sport.  While every workout can be a competition and a chance to measure our performance, the CrossFit Games is the ultimate proving ground.  Some of our athletes have set their eyes on the 2011 season.  Mark Rosen is one of those athletes.  Check out his full bio HERE.

__________________

Workout:

Complete as many rounds as possible in 20 minutes of:
7 Deadlift at 10RM
15 Push-Up

Games and Fun

Rob and Brent warming up.

CrossFit is both a strength and conditioning program and a sport.  While every workout can be a competition and a chance to measure our performance, the CrossFit Games is the ultimate proving ground.  Some of our athletes have set their eyes on the 2011 season.  Mark Rosen is one of those athletes.  Check out his full bio HERE.

__________________

Workout:

Complete as many rounds as possible in 20 minutes of:
7 Deadlift at 10RM
15 Push-Up

Strong Women

Laurel and the women of CFSC

In celebration of Coach D's birthday, today's post is dedicated to all of the strong, beautiful women of CrossFit Santa Cruz .  Danielle has created an environment where women shine. Her tenacity, fire and passion are reflected in the performance of her athletes.  She is a fantastic rolemodel.

I know that I would not be doing CrossFit if not for Coach D! Anyone else?

__________________

Workout:

50-40-30-20-10
Squat
Sit-Up

Strong Women

Laurel and the women of CFSC

In celebration of Coach D's birthday, today's post is dedicated to all of the strong, beautiful women of CrossFit Santa Cruz .  Danielle has created an environment where women shine. Her tenacity, fire and passion are reflected in the performance of her athletes.  She is a fantastic rolemodel.

I know that I would not be doing CrossFit if not for Coach D! Anyone else?

__________________

Workout:

50-40-30-20-10
Squat
Sit-Up

Alternative

  Dawn and Amy under the scrutiny of Hollis' eye.

Traditionally the holiday season is filled with extra food, late nights and too much drinking. The culmination of it all happens on New Years Eve. Then we begin the new year hungover and in need of a week long recovery.  We think that an alternative to the all night alcohol infused party might be really nice.  We would like to offer a metabolicly challenging night of fun allowing for a short and sweet recovery. 

New Year's Eve Workout: 11pm class will start.  We will run a 20 minute workout starting precisely at 11:40pm.  At the strike of midnight the workout is over and the celebration can begin (possibly with a champagne toast). 

If you are interested please post to comments and we will make this thing happen.

__________________

Workout:

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Alternative

  Dawn and Amy under the scrutiny of Hollis' eye.

Traditionally the holiday season is filled with extra food, late nights and too much drinking. The culmination of it all happens on New Years Eve. Then we begin the new year hungover and in need of a week long recovery.  We think that an alternative to the all night alcohol infused party might be really nice.  We would like to offer a metabolicly challenging night of fun allowing for a short and sweet recovery. 

New Year's Eve Workout: 11pm class will start.  We will run a 20 minute workout starting precisely at 11:40pm.  At the strike of midnight the workout is over and the celebration can begin (possibly with a champagne toast). 

If you are interested please post to comments and we will make this thing happen.

__________________

Workout:

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Keep It Legit

Chris getting this chin over.

The holidays are almost behind us.  New Years is around the corner and it is time to get re-focused.  With a new year approaching what fitness goals do you have.  Watching the 12 days video from 2 years ago showed how much change can happen in a short time.  What do you want to look like and what skills do you want to have in 2 more years?

______________

Workout:

Bench

3-3-3-3-3-3-3

Keep It Legit

Chris getting this chin over.

The holidays are almost behind us.  New Years is around the corner and it is time to get re-focused.  With a new year approaching what fitness goals do you have.  Watching the 12 days video from 2 years ago showed how much change can happen in a short time.  What do you want to look like and what skills do you want to have in 2 more years?

______________

Workout:

Bench

3-3-3-3-3-3-3