Seriously

Cara setting a PR in costume.

This Saturday there will be a fundraiser going on to support all the CrossFit Santa Cruz athletes going to the upcoming Regionals event. There will be BikeGlow lights being sold for $5, with all proceeds going to the event. There will be massages being sold at heavily discounted rates, again with proceeds going to the cause. Please stop by if you can.

(Also note, if you can't be there Saturday and you want some BikeGlow lights, go to www.bikeglow.com and use the coupon code "crossfit" at checkout to get the light for the $5 donation.)

____________________

Workout: Regional Team WoD #6

Row 20 calories
30 Burpees
30 Ground to overhead
30 Toes to bar
100 ft walking lunge
150 ft shuttle run

___________________

Holiday Schedule:

8am and 10am classes only Saturday, Sunday and Monday

Seriously

Cara setting a PR in costume.

This Saturday there will be a fundraiser going on to support all the CrossFit Santa Cruz athletes going to the upcoming Regionals event. There will be BikeGlow lights being sold for $5, with all proceeds going to the event. There will be massages being sold at heavily discounted rates, again with proceeds going to the cause. Please stop by if you can.

(Also note, if you can't be there Saturday and you want some BikeGlow lights, go to www.bikeglow.com and use the coupon code "crossfit" at checkout to get the light for the $5 donation.)

____________________

Workout: Regional Team WoD #6

Row 20 calories
30 Burpees
30 Ground to overhead
30 Toes to bar
100 ft walking lunge
150 ft shuttle run

___________________

Holiday Schedule:

8am and 10am classes only Saturday, Sunday and Monday

Fun Times

Diana

One week from today the 2011 NorCal Regional competition will begin.  We have twelve athletes going to represent our gym.  Jesse "Baz", Dave "I Love This Sh%*t" Leys, Laurie Galassi and Coach D will all be competing in the individual competition.  And our team of Lucas, Cara, Tyler, Bailey, Dustin, Katy, Chris, and Jill will be competing in the team competition.

We are organizing an RV home base and plan to have drinks, food and entertainment for the spectators.  Let's get as many as we can to support our athletes as they vie for the chance to qualify for the 2011 CrossFit Games at the Home Depot Center in Los Angeles.

We will be running a fund raiser for regionals this weekend at the gym selling discounted BikeGlow's.

_________________

Workout:

Sumo Deadlift

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

_________________

At 9am there will be a special "Fran" workout for Lauries 30th birthday.  Anyone is welcome to join.  The more the merrier!

Fun Times

Diana

One week from today the 2011 NorCal Regional competition will begin.  We have twelve athletes going to represent our gym.  Jesse "Baz", Dave "I Love This Sh%*t" Leys, Laurie Galassi and Coach D will all be competing in the individual competition.  And our team of Lucas, Cara, Tyler, Bailey, Dustin, Katy, Chris, and Jill will be competing in the team competition.

We are organizing an RV home base and plan to have drinks, food and entertainment for the spectators.  Let's get as many as we can to support our athletes as they vie for the chance to qualify for the 2011 CrossFit Games at the Home Depot Center in Los Angeles.

We will be running a fund raiser for regionals this weekend at the gym selling discounted BikeGlow's.

_________________

Workout:

Sumo Deadlift

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

_________________

At 9am there will be a special "Fran" workout for Lauries 30th birthday.  Anyone is welcome to join.  The more the merrier!

Streamline

Lucas rigid as a board.

When trying to get athletes to understand good positioning we often draw examples from different sports. The swimmer's streamline, the gymnast's straight jump and the CrossFit overhead position are all the same.  We can see in the photo that if Lucas was standing on his feet he may look like the top of a kettlebell swing. 

___________________

Athlete Achievement

Jody's Muscle-up

___________________

Workout: "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or

Regional WoD #4
100 Pull-ups
100 Kettlebell Swings
100 Double Unders
100 Overhead Squat

Streamline

Lucas rigid as a board.

When trying to get athletes to understand good positioning we often draw examples from different sports. The swimmer's streamline, the gymnast's straight jump and the CrossFit overhead position are all the same.  We can see in the photo that if Lucas was standing on his feet he may look like the top of a kettlebell swing. 

___________________

Athlete Achievement

Jody's Muscle-up

___________________

Workout: "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

or

Regional WoD #4
100 Pull-ups
100 Kettlebell Swings
100 Double Unders
100 Overhead Squat

R&R

Rose, Gilly and Deniz during the thruster ladder workout.

CrossFit.com runs 3 on 1 off programing cycle. 3 workout days followed by 1 rest day.  The rest day is an important ascpect of the program.  We need to allow our bodies to recover and rebuild. 

What do you do on rest day? 

_______________
Workout:

Rest Day

R&R

Rose, Gilly and Deniz during the thruster ladder workout.

CrossFit.com runs 3 on 1 off programing cycle. 3 workout days followed by 1 rest day.  The rest day is an important ascpect of the program.  We need to allow our bodies to recover and rebuild. 

What do you do on rest day? 

_______________
Workout:

Rest Day

Eyes Up

JD caught looking down.

JD has been achieving some popular CrossFit bench marks.  One bench mark in particular he has been working for was the muscle-up.  Every day for the past few weeks he has been coming in early or staying late to do a little extra.  All his hard work has paid off, over the weekend he achieved his goal and got a muscle-up.

____________________
Athlete Achievement:
JD's Muscle-up
___________________

Workout:
21-15-9
Deadlift
Box Jump
__________________

Update on CrossFit Kids and Teens:

CrossFit Kids (ages 3-12) is meeting Tuesdays and Fridays at 5:30-6:30pm and Saturdays and Sundays at 10-11am.

CrossFit Teens (ages 12-18) is meeting Mondays at 1:30-2:30pm and Tuesdays-Fridays 4:15-5:15pm.

The NEW Family Plan is $125/month for unlimited classes and includes all of your children. Drop-in is $10/child, $5/sibling. 

Please contact Kristy Amory (408) 220-4815 kristy.amory@gmail.com to get your children started!

Eyes Up

JD caught looking down.

JD has been achieving some popular CrossFit bench marks.  One bench mark in particular he has been working for was the muscle-up.  Every day for the past few weeks he has been coming in early or staying late to do a little extra.  All his hard work has paid off, over the weekend he achieved his goal and got a muscle-up.

____________________
Athlete Achievement:
JD's Muscle-up
___________________

Workout:
21-15-9
Deadlift
Box Jump
__________________

Update on CrossFit Kids and Teens:

CrossFit Kids (ages 3-12) is meeting Tuesdays and Fridays at 5:30-6:30pm and Saturdays and Sundays at 10-11am.

CrossFit Teens (ages 12-18) is meeting Mondays at 1:30-2:30pm and Tuesdays-Fridays 4:15-5:15pm.

The NEW Family Plan is $125/month for unlimited classes and includes all of your children. Drop-in is $10/child, $5/sibling. 

Please contact Kristy Amory (408) 220-4815 kristy.amory@gmail.com to get your children started!