Work the Back Side

Rose pullups

Summer time is coming to an end and a few of our beloved college students will head back to school. Rose has been a fixture at the gym for some time now and is always a positive, hard working, and lovely young woman to spend time with. We wish her well on her adventure as she embarks on year two at Vassar.

________________

Workout:

7 rounds for time of:
7 Body Weight Back Squats
7 Burpees

__________________

This week is your last opportunity to sign up and join our very own Laurie Galassi this Saturday August 13th for one of her Hand Stand clinics. The sessions will last 75 minutes each and will break down the handstand and incorporate plenty of whole body activitie.

11:00-12:15 Beginning handstands-- handstands against a wall, in free space, walking and some handstand push-upping-- a good place to get started with handstands-- no prior experience needed.  

12:30-1:45 All things handstand.  Ideally people in this group are comfortable kicking up to a handstand in free space already, and are fairly comfortable on their hands.  The second group would cover handstand walking, push-ups, parallette handstands, pirouetting, and more depending on the athletes.

Each clinic will cost $20 and anyone wanting to participate must sign up in advance HERE. The clinic will be limited to 10 participants.

-We will running a regular 8:00 and 10:00 am classes

Work the Back Side

Rose pullups

Summer time is coming to an end and a few of our beloved college students will head back to school. Rose has been a fixture at the gym for some time now and is always a positive, hard working, and lovely young woman to spend time with. We wish her well on her adventure as she embarks on year two at Vassar.

________________

Workout:

7 rounds for time of:
7 Body Weight Back Squats
7 Burpees

__________________

This week is your last opportunity to sign up and join our very own Laurie Galassi this Saturday August 13th for one of her Hand Stand clinics. The sessions will last 75 minutes each and will break down the handstand and incorporate plenty of whole body activitie.

11:00-12:15 Beginning handstands-- handstands against a wall, in free space, walking and some handstand push-upping-- a good place to get started with handstands-- no prior experience needed.  

12:30-1:45 All things handstand.  Ideally people in this group are comfortable kicking up to a handstand in free space already, and are fairly comfortable on their hands.  The second group would cover handstand walking, push-ups, parallette handstands, pirouetting, and more depending on the athletes.

Each clinic will cost $20 and anyone wanting to participate must sign up in advance HERE. The clinic will be limited to 10 participants.

-We will running a regular 8:00 and 10:00 am classes

Long Arms

Megan with a nice set up postion

A good set up position is critical to success with all the barbell movements. Here you can see Megans shoulders are tight, her belly is pulled in, and her weight is distributed evenly across her feet. Equally critical is what happens next. Behind Megan you can see Nicole has bent her arms early, a very common fault in the the clean especailly with high reps. We must keep practicing jumping tall with straight arms and then changing direction working the elblws around as fast as we can.

___________

Rest Day

___________

If you want to get better at handstands and help improve your overhead lifts and midline stability don't miss Laurie's Handstand clinics coming up this weekend. Sign up today!

Long Arms

Megan with a nice set up postion

A good set up position is critical to success with all the barbell movements. Here you can see Megans shoulders are tight, her belly is pulled in, and her weight is distributed evenly across her feet. Equally critical is what happens next. Behind Megan you can see Nicole has bent her arms early, a very common fault in the the clean especailly with high reps. We must keep practicing jumping tall with straight arms and then changing direction working the elblws around as fast as we can.

___________

Rest Day

___________

If you want to get better at handstands and help improve your overhead lifts and midline stability don't miss Laurie's Handstand clinics coming up this weekend. Sign up today!

Straight Elbows

Joe from the Gold Coast.

Many people loathe the burpee. But if done properly, and with intensity, the burpee is a great all-around movement - it easily covers at least 7 or 8 of the 10 Elements of Fitness. Personally, I have always loved this movement. It's easy to learn, effective, and you can get really creative with burpees. I always tell people that if were stuck somewhere with no equipment, burpees would be my exercise. What about you? If you had no equipment on hand, only the environment around you, what exercise are you doing?  

- Dahlberg 

________________

Workout:
Run 800 meters
Snatch, 30 reps
Run 800 meters 

Straight Elbows

Joe from the Gold Coast.

Many people loathe the burpee. But if done properly, and with intensity, the burpee is a great all-around movement - it easily covers at least 7 or 8 of the 10 Elements of Fitness. Personally, I have always loved this movement. It's easy to learn, effective, and you can get really creative with burpees. I always tell people that if were stuck somewhere with no equipment, burpees would be my exercise. What about you? If you had no equipment on hand, only the environment around you, what exercise are you doing?  

- Dahlberg 

________________

Workout:
Run 800 meters
Snatch, 30 reps
Run 800 meters 

For Who?

Rose during a recent WoD.

Everyone comes to CrossFit for their own reasons. Why do you do CrossFit?  Is it to compete in the CrossFit Games? Is it to prepare for a sport? Are you looking to loose weight?  

________________

Workout:

For time:
Run 800 meters
30 Muscle ups
Run 800 meters

For Who?

Rose during a recent WoD.

Everyone comes to CrossFit for their own reasons. Why do you do CrossFit?  Is it to compete in the CrossFit Games? Is it to prepare for a sport? Are you looking to loose weight?  

________________

Workout:

For time:
Run 800 meters
30 Muscle ups
Run 800 meters

Basic Skills

Sonny practiciing a candlestick jump.

Handstands are the foundation for a large percentage of gymnastics skills.  They are performed on every event in mens and womens gymnastics  In terms of CrossFit I think handstands carry over well to working comfortably with weight overhead, and of course the all important ability to hold a tight body is developed by practicing handstands. Laurie is going to offer 2 clinics 75 minutes each for the CrossFit Santa Cruz community on Saturday August 13th.  She will break down the handstand and incorporate plenty of whole body activities into the clinic.

11:00-12:15 Beginning handstands-- handstands against a wall, in free space, walking and some handstand push-upping-- a good place to get started with handstands-- no prior experience needed.  

12:30-1:45 All things handstand.  Ideally people in this group are comfortable kicking up to a handstand in free space already, and are fairly comfortable on their hands.  The second group would cover handstand walking, push-ups, parallette handstands, pirouetting, and more depending on the athletes.

The structure and format will follow that of a gymnastics class, it goes like this-

  

- Warm-up, simple agility, get moving

- Mobilize and prep for handstands

- Advanced agility directly related to coming activities

- Direct instruction and drills on handstands-- positioning, body awareness, shaping and vocabulary

- Begin working handstand-based skills

-The clinic will cost $20 and anyone wanting to participate must sign up in advance HERE. The clinic will be limited to 10 participants.

-We will running a regular 8:00 and 10:00 am classes

 ________________

Workout:

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Basic Skills

Sonny practiciing a candlestick jump.

Handstands are the foundation for a large percentage of gymnastics skills.  They are performed on every event in mens and womens gymnastics  In terms of CrossFit I think handstands carry over well to working comfortably with weight overhead, and of course the all important ability to hold a tight body is developed by practicing handstands. Laurie is going to offer 2 clinics 75 minutes each for the CrossFit Santa Cruz community on Saturday August 13th.  She will break down the handstand and incorporate plenty of whole body activities into the clinic.

11:00-12:15 Beginning handstands-- handstands against a wall, in free space, walking and some handstand push-upping-- a good place to get started with handstands-- no prior experience needed.  

12:30-1:45 All things handstand.  Ideally people in this group are comfortable kicking up to a handstand in free space already, and are fairly comfortable on their hands.  The second group would cover handstand walking, push-ups, parallette handstands, pirouetting, and more depending on the athletes.

The structure and format will follow that of a gymnastics class, it goes like this-

  

- Warm-up, simple agility, get moving

- Mobilize and prep for handstands

- Advanced agility directly related to coming activities

- Direct instruction and drills on handstands-- positioning, body awareness, shaping and vocabulary

- Begin working handstand-based skills

-The clinic will cost $20 and anyone wanting to participate must sign up in advance HERE. The clinic will be limited to 10 participants.

-We will running a regular 8:00 and 10:00 am classes

 ________________

Workout:

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters