Workout
For time:
10k bike
__________
Meal Train for Lucas, Anouk and Baby Girl
Our friends, Lucas and Anouk, expect the arrival of their baby girl in the next few weeks! To support them as they transition to a family of three (humans), plus Tony, of course, we have set up a Meal Train for them.
If you’d like to participate, please learn more and sign up here.
Workout
For load:
Hang squat clean
3-3-3-3-3
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Join Us Today!
The Pelvic Floor in Functional Fitness with Dr. Jenny Putt
Who: You! This workshop is not just for those who are pregnant or have given birth; anyone wishing to learn more about pelvic floor stability and core strength is encouraged to attend.
What: At this workshop, we will learn about the pelvic floor and core anatomy, function and dysfunction, and how to optimize core and glut activation during workouts (specifically to maximize lifting potential).
When: Saturday, March 11 from 10:30 a.m. to 12:00 p.m.
Where: CrossFit Santa Cruz
How: Just show up!
Cost: $35 for members/$50 for non-members
Workout
For time:
30 muscle-ups
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Congratulations to Our Quarterfinals Athletes!
The Open is stage one to qualify for the CrossFit Games. Stage two is quarterfinals. The top 10% of athletes and top 25% of teams from the Open move on to this stage.
We are so proud of all of our athletes that took part in the Open, and we’re excited to announce that the following athletes have (unofficially) qualified for the next round of virtual competition:
Brian O’Regan (Men 60-64)
Joe Barsi (Men 50-54)
Leah Polaski (Women 40-44)
Laurie Galassi (Women 40-44)
Cody Jussel (Women 40-44)
Rob Miller (Men 35-39)
Lucas Zepeda (Men 35-39)
Give them a big congrats when you see them around the gym!
Rest day or make-up day
__________
Coming Up This Weekend
The Pelvic Floor in Functional Fitness with Dr. Jenny Putt
Who: You! This workshop is not just for those who are pregnant or have given birth; anyone wishing to learn more about pelvic floor stability and core strength is encouraged to attend.
What: At this workshop, we will learn about the pelvic floor and core anatomy, function and dysfunction, and how to optimize core and glut activation during workouts (specifically to maximize lifting potential).
When: Saturday, March 11 from 10:30 a.m. to 12:00 p.m.
Where: CrossFit Santa Cruz
How: Just show up!
Cost: $35 for members/$50 for non-members
Workout
As many rounds as possible in 15 minutes of:
50 double-unders
15 kettlebell swings (53/35 lb)
15 GHD sit-ups
__________
Monthly Introductory Session
What: Monthly intro to CrossFit session for new or prospective members
When: Thursday, March 9 at 10:00 a.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com to get signed up
Workout
4 rounds for total air squat reps:
In a 2 minute window:
24/18 calorie row
Max air squats in remaining time
At 2 minutes, in a 2 minute window, complete:
20 push-ups
Rest remaining time
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This Week’s Events
Monthly Introductory Session
Our next Intro Session is Thursday, March 9 at 10:00 am. Email info@crossfitsantacruz.com for more information or to get signed up.
The Pelvic Floor in Functional Fitness with Dr. Jenny Putt
On Saturday, March 11 from 10:30 a.m. to 12:00 p.m. we’ll be hosting a Pelvic Floor workshop. This workshop is not just for those who are pregnant or have given birth; anyone wishing to learn more about pelvic floor stability and core strength is encouraged to attend. The workshop is applicable to both men and women. Cost is $35 for members/$50 for non-members.
Workout
For load:
Clean and jerk
1-1-1-1-1
Then,
In 30 seconds, clean and jerk for total load lifted (total reps x load)
Rest 3:00
In 30 seconds, clean and jerk for total load lifted
__________
Recipe of the Month
Beginning this month we’re shifting to a recipe of the month. Check it out on the first Monday going forward.
This month’s recipe is a little bit of a cheat, but let’s face it, once in a while that’s totally ok! We just wrapped up the 2023 Open and Santa Cruz weather has been way too cold and gloomy, so some comfort food sounds pretty great. This gluten-free, dairy-free crispy fried chicken is definitely a winner.
Rest day or make-up day
__________
The 2023 Open Comes to a Close
Thank you to everyone that represented our gym in the 2023 Open! If you haven’t done 23.3 yet or are crazy enough to re-do it, we’ll see you at Open Gym.
Don’t forget to enter your scores at games.crossfit.com before 5 p.m. PT on Monday.
Workout
As many rounds as possible in 20 minutes of:
5 ring dips
10 calorie row
15 box jumps (24/20 in)
__________
Interested in User Testing for CrossFit HQ?
Shameless plug from Coach Leah!
We at CrossFit HQ are looking for individuals that DO NOT typically access the CrossFit.com site to take part in some user testing for our website.
Qualifications:
Generally unfamiliar with the current CrossFit.com site
Does NOT work for CrossFit HQ in any capacity
Willing to "donate" 30-45 minutes of time to meet with a member of the CrossFit HQ product team
If interested, email Coach Leah at leah@crossfit.com and she’ll get you in the queue!
Workout
Open Test 23.3
Starting with a 6 minute time cap, complete as many reps as possible of:
5 wall-walks
50 double-unders
15 snatches (95/65 lb)
5 wall-walks
50 double-unders
12 snatches (135/95 lb)
If completed before the 6 minute cap, add 3 minutes to the time cap and complete:
5 wall-walks
50 double-unders
9 snatches (185/125 lb)
If completed before the 9 minute cap, add 3 minutes to the time cap and complete:
5 wall-walks
50 double-unders
15 snatches (225/155 lb)
Visit the CrossFit Games website for all versions of the workout and official standards.
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The CrossFit Open: Friday Night Lights
Come by the gym on Friday to cheer on our 5:00 and 6:15 p.m. classes as they take on the last Open Test of 2023… or join in yourself.
Families, friends, beverages and snacks are all welcome and encouraged. We hope to see you there!
