Efficient

Lucas benching his body weight

One of the most important things we teach you is to do is move yourself and external objects safely. Fortunately for us the safest way to move is often times also the most efficient, allowing us to perform at high intensity without injuring ourselves.  Conversely, the inability to perform a movement with proper technique can not only be unsafe but will also hinder intensity. Bottom line...do it right, do it fast.

_________________

Workout:

Seven rounds of:
Deadlift 1 rep
5 Box jump, 36" box
10 Kettlebell swings, 2 pood

Efficient

Lucas benching his body weight

One of the most important things we teach you is to do is move yourself and external objects safely. Fortunately for us the safest way to move is often times also the most efficient, allowing us to perform at high intensity without injuring ourselves.  Conversely, the inability to perform a movement with proper technique can not only be unsafe but will also hinder intensity. Bottom line...do it right, do it fast.

_________________

Workout:

Seven rounds of:
Deadlift 1 rep
5 Box jump, 36" box
10 Kettlebell swings, 2 pood

Getting It Done

Jesse and Lucas at the East Sac Throwdown.

Competition season is upon us.  Getting more work done faster is going to be the name of the game.  CrossFit competitions usually require movement standards to guarantee proper range of motion and in turn a way to fairly judge competitors.  What is not required is a particular technique. For example if pull-ups are required, chin over the bar and straight arms at the bottom may be the standard.  Gymnastic kips, Butterfly kips, or dead hang pull ups would all count.  It is about getting it done. 

______________

Conover's Corner

Stress Continence

______________

Workout:

10 Rounds for time:

20 Sit-ups
15 Pull-up

Getting It Done

Jesse and Lucas at the East Sac Throwdown.

Competition season is upon us.  Getting more work done faster is going to be the name of the game.  CrossFit competitions usually require movement standards to guarantee proper range of motion and in turn a way to fairly judge competitors.  What is not required is a particular technique. For example if pull-ups are required, chin over the bar and straight arms at the bottom may be the standard.  Gymnastic kips, Butterfly kips, or dead hang pull ups would all count.  It is about getting it done. 

______________

Conover's Corner

Stress Continence

______________

Workout:

10 Rounds for time:

20 Sit-ups
15 Pull-up

Mash-Up

Laurie and the Turkish get up.

Our aim is to create weightlifting, sprinting, gymnasts, three things that are seemingly at odds.  How then do we achieve our stated objective?  We keep it varied.  We lift low rep heavy some days and light weight high rep other days, etc.  We run some days and do handstand push ups other days.  We attempt to keep the workouts varied enough to have continued progress and better adaptation to new skills.

 ___________________

"You are braver than you believe, stronger than you seem, and smarter than you think"
-Christopher Robin in Winnie the pooh by A.A. Milne

___________________

Workout:

Three rounds for time of:
115 pound Power clean, 20 reps
20 Walking lunges
20 Push-ups

Mash-Up

Laurie and the Turkish get up.

Our aim is to create weightlifting, sprinting, gymnasts, three things that are seemingly at odds.  How then do we achieve our stated objective?  We keep it varied.  We lift low rep heavy some days and light weight high rep other days, etc.  We run some days and do handstand push ups other days.  We attempt to keep the workouts varied enough to have continued progress and better adaptation to new skills.

 ___________________

"You are braver than you believe, stronger than you seem, and smarter than you think"
-Christopher Robin in Winnie the pooh by A.A. Milne

___________________

Workout:

Three rounds for time of:
115 pound Power clean, 20 reps
20 Walking lunges
20 Push-ups

I love CrossFit Santa Cruz

Gilly, Cara, Dave, and Tyler: 3rd Place Team at the East Sac Throwdown.

On Saturday eight of our athletes participated in the SacTown Throw Down. Justin put on a incredible event that was run smoothly and professionally. Thank you to CrossFit East Sacramento for affording us the opportunity to test ourselves in new ways.

The event featured a couplet of running with a heavy sled and bench press lasting 2:30 seconds, a max effort, and a 16 minute interval based chipper testing 10 different skills. The highlights of the event were Dave and Lucas performing PR snatches, Gilly whooping her heat in the sled pull and PRing her bench press and then doing it by 6. Cara's 80lb weighted pull up, Jesse and Tyler jumping higher than everyone else there, Laurie out rope climbing and wall climbing everyone there and coach D getting her first single leg squat. Our teams took first and second place in the last event showcasing our breadth of skill, proficiency of movement, and stamina.

Variance is one of the key concepts of CrossFit, getting exposed to new and different things in a pressured environment can be fun, thrilling, and incredibly good for you. I learned some things over the weekend and am proud of all of our athletes and our incredible entourage.

-Coach D

________________

Workout:

Rest Day

I love CrossFit Santa Cruz

Gilly, Cara, Dave, and Tyler: 3rd Place Team at the East Sac Throwdown.

On Saturday eight of our athletes participated in the SacTown Throw Down. Justin put on a incredible event that was run smoothly and professionally. Thank you to CrossFit East Sacramento for affording us the opportunity to test ourselves in new ways.

The event featured a couplet of running with a heavy sled and bench press lasting 2:30 seconds, a max effort, and a 16 minute interval based chipper testing 10 different skills. The highlights of the event were Dave and Lucas performing PR snatches, Gilly whooping her heat in the sled pull and PRing her bench press and then doing it by 6. Cara's 80lb weighted pull up, Jesse and Tyler jumping higher than everyone else there, Laurie out rope climbing and wall climbing everyone there and coach D getting her first single leg squat. Our teams took first and second place in the last event showcasing our breadth of skill, proficiency of movement, and stamina.

Variance is one of the key concepts of CrossFit, getting exposed to new and different things in a pressured environment can be fun, thrilling, and incredibly good for you. I learned some things over the weekend and am proud of all of our athletes and our incredible entourage.

-Coach D

________________

Workout:

Rest Day

Oh Yeah!

Lifting together.

Yesterday we had two teams competing in the East Sac Throwdown.  One team was Laurie, Coach D, Jesse, and Lucas and our other team was Gilly, Cara, Dave, Tyler.  They competed in three events over the day against 30 other teams.  Reports are that the event was great and the competition was fierce.  Gilly's team ended up in 3rd place and Laurie's team finished in 6th. 

Final Results East Sac Throwdown:

1. TJ Gym
2. CrossFit 209 Sport
3. CrossFit Santa Cruz
6. CrossFit Santa Cruz

Nice Job Teams!!!

____________________

Workout:

30 Medball Cleans
30 Pull Ups (1/2 bodyweight)
25 Medball Cleans
25 Pull Ups (1/2 bodyweight)
20 Medball Cleans
20 Pull Ups (1/2 bodyweight)
10 Medball Cleans
10Pull Ups (1/2 bodyweight)

Oh Yeah!

Lifting together.

Yesterday we had two teams competing in the East Sac Throwdown.  One team was Laurie, Coach D, Jesse, and Lucas and our other team was Gilly, Cara, Dave, Tyler.  They competed in three events over the day against 30 other teams.  Reports are that the event was great and the competition was fierce.  Gilly's team ended up in 3rd place and Laurie's team finished in 6th. 

Final Results East Sac Throwdown:

1. TJ Gym
2. CrossFit 209 Sport
3. CrossFit Santa Cruz
6. CrossFit Santa Cruz

Nice Job Teams!!!

____________________

Workout:

30 Medball Cleans
30 Pull Ups (1/2 bodyweight)
25 Medball Cleans
25 Pull Ups (1/2 bodyweight)
20 Medball Cleans
20 Pull Ups (1/2 bodyweight)
10 Medball Cleans
10Pull Ups (1/2 bodyweight)