Being a coach is often about figuring out the right language to use to get your athlete into the right position. Each person hears things differently, so we use lots of different cues to get the desired outcome. Sometimes we even use our hands to help.
____________________
Workout:
Three rounds for time of:
50 Kettle bell swings
50 Walking Lunges
100 Double unders
Being a coach is often about figuring out the right language to use to get your athlete into the right position. Each person hears things differently, so we use lots of different cues to get the desired outcome. Sometimes we even use our hands to help.
____________________
Workout:
Three rounds for time of:
50 Kettle bell swings
50 Walking Lunges
100 Double unders
The difference between chin over bar and making contact with the bar is substantial. One more inch of range on your squat is substantial. Touching your chest to the floor, locking out your ring dips, opening your hips at the top of your squat, and finishing your overhead movements with a locked out body demonstrating control can makes a big difference in the long run.
_______________________
Workout:
Run 7k
The difference between chin over bar and making contact with the bar is substantial. One more inch of range on your squat is substantial. Touching your chest to the floor, locking out your ring dips, opening your hips at the top of your squat, and finishing your overhead movements with a locked out body demonstrating control can makes a big difference in the long run.
_______________________
Workout:
Run 7k
Great party last night, Thanks Kai and Chris!
______________________
Workout:
Rest day
Great party last night, Thanks Kai and Chris!
______________________
Workout:
Rest day
When starting CrossFit or reintroducing CrossFit or trying to re-invigorate your CrossFitting the best way to approach the program is to start with mechanics. Learn the mechanics, the little subtle details over and over again. Consistently show up and do the movements correctly. After you have the movement down and you can do it right consistently do it with intensity, as fast or heavy or both as you can. Then start all over again this time paying more attention.
________________________
Workout:
Complete as many rounds as possible in 15 minutes of
5 L-pull ups
10 Single leg push ups
15 Box Jumps, 24'
_________________________
Tonight is the Party celebrating all of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym!
No PM classes Today, last class of the day is at 12:00.
When starting CrossFit or reintroducing CrossFit or trying to re-invigorate your CrossFitting the best way to approach the program is to start with mechanics. Learn the mechanics, the little subtle details over and over again. Consistently show up and do the movements correctly. After you have the movement down and you can do it right consistently do it with intensity, as fast or heavy or both as you can. Then start all over again this time paying more attention.
________________________
Workout:
Complete as many rounds as possible in 15 minutes of
5 L-pull ups
10 Single leg push ups
15 Box Jumps, 24'
_________________________
Tonight is the Party celebrating all of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym!
No PM classes Today, last class of the day is at 12:00.
Pukie the clown.
Pukie the clown is a classic CrossFit drawing. It is off putting to some, and may not be the best way to market a fitness program but it sure sets us apart from the crowd.
______________________
Today is Coach Gilly's last day of work at CrossFit Santa Cruz. Her final coached class is at 5:30. Come in for your final chance at a wonderful coach.
______________________
Workout:
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
run 400 meters
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
rest 3 minutes
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
run 800 meters
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
______________________
This Friday at 4pm we will be having a pool party and get together to celebrate a lot of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym.
NO CLASSES FRIDAY AFTERNOON. Last class of the day is Noon.
Pukie the clown.
Pukie the clown is a classic CrossFit drawing. It is off putting to some, and may not be the best way to market a fitness program but it sure sets us apart from the crowd.
______________________
Today is Coach Gilly's last day of work at CrossFit Santa Cruz. Her final coached class is at 5:30. Come in for your final chance at a wonderful coach.
______________________
Workout:
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
run 400 meters
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
rest 3 minutes
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
run 800 meters
205 pound Power clean 4 reps
8 Handstand pushups
205 pound Sumo deadlift 12 reps
______________________
This Friday at 4pm we will be having a pool party and get together to celebrate a lot of great things that have happened over the past few months. Come, enjoy each other, bring good food and be prepared for a great time! Details at the gym.
NO CLASSES FRIDAY AFTERNOON. Last class of the day is Noon.
