CrossFit Santa Cruz

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Dietrich working for position in the press.

Client: "Do you think I am making any progress?"
Trainer: "Do you feel like your are making progress?"
Client: "I don't know sometimes I feel like I am"
Trainer: "What's your Fran time?"
Client: "8:38, but it was the first time I did it at weight."
Trainer: "I would say yes then you are making progress."

Showing improvements in CrossFit is simple.
One way to find out if you are improving is repeat a workout.

If you haven't been keeping track of your times,
now is a good time to start. Pick a workout
you like, and get a time. Repeat the same workout
a month from now.Compare your times if your time
improves, you are making progress.

"What is your Fran time?"

Superglue Anyone?

Phillip has been focused on his diet and training with
the second annual CrossFit Games in mind.

Have you considered entering the CrossFit Games?
Perhaps there is a misconception that the games are
only for elite athletes and that only those who feel they
have a chance for the title should enter. If you're
considering entering but worried that you won't be able
to "measure up" to the competition, think about how
many people run a marathon without the expectation
of winning. Participating in the CrossFit Games is about
the personal challenge of working consistently and
intensely towards a goal and giving it everything you have.
It is about being fully present to feel the energy of
crossfitters across the country coming together to celebrate
what they love. It is about being involved in something
bigger than the sum of its parts.

July 5th and 6th, 2008. Sign up and represent
CrossFit Santa Cruz!

Workout:
5 rounds of

Row for Calories, 1 minute
Thruster 1/4 body weight, 1 minute
Press 1/2 body weight, 1 minute
Rest 1 minute

Happy Mother's Day!

How many of you would love to see your Mom in the gym CrossFitting? So far at CrossFit Santa Cruz, Danielle and Hollis' Mother, Carol, and Leif and Olin's Mother, Sarah are our regular CrossFitter Moms. And, they are wonderful to workout with! Happy Mother's Day to all of you CrossFit Moms!

Eva T of CrossFit Santa Cruz Central and Adrian of San Francisco CrossFit overhead squat.

Jolie of CrossFit One World and Eva T team up during thier lunch time workout on Saturday.

The team workout that the trainers of this weekend's CrossFit Level 1 Certification did during their lunch break was the following:

3 rounds of:
40 overhead squats (men use 95 pounds, women use 75 pounds)
50 pull-ups
60 box jumps
70 double unders
400 meter run

These are the total reps to be completed by each team of two.

There are two people per team. Only one team member can work at the same time except for on the run when both team members run together. Each run and set of movements needs to be completed before the team can move on to the next set of movements. Team members can alternate jumps on the same box during the box jump segment. The reps can otherwise be split up in any way desired between team members.

Open, Close, Push, Pull

Peter doing ring dips (push).

Duffy kettlebell swinging (pull and open).

When structuring workouts in CrossFit, we often organize the movements into four different categories; pushing movements, pulling movements, opening movements and closing movements. We usually try to provide a balance of these movements within each workout because there is little benefit to doing only one type of movement, such as all pulling movements, like rowing, rope climbs and pull-ups in the same workout. You will notice that many of the classic WODs such as Fran (thruster - push, pull-up - pull) or Cindy (pull-up - pull, push-up - push, squat - open) have a good balance of movements. That being said, don't limit yourself to workouts that are all perfectly balanced! Next time you make up your own WOD, think about the types of movements you are incorporating.

Workout:

400 m run
21 Ring Dip
21 Kettlebell Swing (men use 24kgs, ladies use 16kgs)
400 m run
15 Ring Dips
15 Kettlebell Swings
400 m run
9 Ring Dips
9 Kettlebell Swings

Everyone Must Deadlift

Branden and Patrick do "Diane" during the 7pm class yesterday.

Connor does "Christine" during the 5pm class.

It is important to deadlift every once in a while whether it's done within a storm, such as Diane or Christine, or as a one rep max effort. When properly executed, the deadlift can help heal back injuries, stretch out the hamstrings and of course, build strength. Deadlifting is fundamental to living both healthy and fit lives.

Workout:
7 rounds of:
7 deadlifts (men use 225 pounds, women use 180 pounds)
Run 400 meters

Kippin' Handstand

Hollis helps Sean learn to stabilize himself away from the wall and on his head before he teaches him the kipping handstand.

Workout:

Static handstand hold (against a wall if needed) for 2 minutes. If you fall, kick right back up and continue to hold.

Run 800 meters
Static handstand hold for 2 minutes
Run 800 meters
Static handstand hold for 2 minutes

Here to Climb

Adrian of San Francisco CrossFit, walked into our gym yesterday with Patrick and stated that he would love to do some rope climbs as he doesn't often have access to ropes during a workout. So, I gave them and the 6pm class a workout that Greg A came up with while guest teaching a class at CrossFit OKC. He further perfected it at CrossFit Marina last year when we stopped by to workout with the Serranos. So, you all should be happy to know that many have suffered through this one!

Workout:
5 rounds of:
2 minutes max Wall Balls (men use 20 pounds, women use 14 pounds)
2 minutes max Rope Climbs (our ropes are about 20 feet high)
2 minutes rest

Peter and Amy keeping up a good pace on the wall balls.

Patrick and Adrian recovering.

Adrian, Brian, Andrew, Patrick, Gilly, Amy and Peter (left to right). Way to hang tough, everyone, through a really demanding workout!