CrossFit Santa Cruz

Who in the Do-Win?

Whose legs belong to the feet in these Do-Win weightlifting shoes?

Workout:
Front Squat 3-3-3-3-3-3-3

The goal is to find your 3 rep max in 7 attempts. Post loads to comments.

The Family That Plays Together.....

....stays together.
Mark, Mary, Anna and Marcus Poteete after a good morning's 'play'.

Workout:
8 100m Sprints

For video coaching on sprinting see:
Sprint Mechanics, Initial Drills with Karl Geissler: [WMV] [MOV]
Sprint Mechanics, Arms with Karl Geissler: [WMV] [MOV]
Sprint Posture Drills with John Baumann: [WMV] [MOV

Rest as needed between each sprint.
Post all times to comments.

Inspire

Rob Miller, inspiring some of our younger clientele.
Who inspires you and why?

Workout:
How many rounds in 20 min. of:
5 Ring Dips
5 Handstand Push Ups
5 One Legged Squats (each leg)

Running Down a Dream

L-to-R; Lee Pappas and Nick Becerra. Lee Pappas is a CrossFit
Certified Trainer and Nick Becerra is a DB competing for a starting
spot on the University of San Diego Football Team. Nick is in great
hands as he has trained with Lee during the summer and his
Strength-&-Conditioning Coach at USD is CrossFit Certified Trainer,
Stephane Rochet, a great coach. Lee brought Nick in to CFSC to "get
some" before heading back down to San Diego!

Read the press release where Stephane Rochet is named "Director of Athletic Performance"

Workout:
Go Play!
It's almost the end of summer, so grab your kids, loved one, pet, friends and neighbors, and get outside and enjoy yourself!

Canadian Lovelies

Sarah, Shelley and Ginel (from left to right). These ladies use Crossfit to train the Canadian military in Edmonton, Canada. It was great to have you three in the gym this week.

Workout:
3 Rounds:
500m Row for time
Rest 3 min.
4 intervals of Bottom to Bottom Tabata Squats* (20 sec. on/10 sec. off 4x)
Rest 3 min.

Post all 500m Row times and low scores for Tabata intervals to comments.

*Bottom to Bottom means that on the 10 sec. 'rest' you stay in the bottom of the squat. No propping elbows on knees, hands on the ground or resting your butt on your calves!

Like Father and Mother, Like Son and Daughter

Today at 10AM the kid's class competed against the 'adults' class, which was mainly comprised of their parents. Of course, the kid's won.

Workout:
5 Rounds for time:
10 SDHP (Gents use 24kg Kettlebell, Ladies use 16kg)
10 Cleans (Use same Kettlebell)
10 KBS (Same Kettlebell)
200m Jog/Sprint

Miss Mae

Jennine Mae, of Miss Mae's House of Beauty deadlifting for the health of it.

Workout:
Shoulder Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5

The goal is to find your max one rep Shoulder Press, your max 3 rep Push Press and your max 5 rep Push Jerk. Note it is a Push Jerk, not a Split Jerk.
Post all weights to comments

Kim Chi

Kim Saxton got TWO new PR's today.
First, she got a deadlift max of 143#. And then proceeded to get 30 pull ups.
Way to go, Kim. You're back and better than ever.

Workout:
For time:
21 OHS (Gents use 95# and ladies use 65#)
12 Pull Ups
400m Run
12 OHS
21 Pull Ups
400m Run
21 OHS
12 Pull Ups
400m Run

It's Better With Friends

9AMers dumbbell deadlifting together.

Workout:
21-15-9:
Dumbbell Push Jerk (Gents use 40# and ladies use 30#)
Dumbbell Deadlift (Gents use 65# and ladies use 50#)
Farmer's carry 50 yards with Deadlift dumbbells

Swedes in the Nude

From left to right Ida, Jason, Heinrich, Anna, and Peter.
Ida and Peter are part of the Swedish Military and Heinrich and Anna are Swedish Police Officers. These four do the Crossfit WOD all the time in Sweden. Apparently CrossFit is very trendy amongst the mid-twenties super-fit crowd in Sweden and many of the athletes and fitness enthusiasts in Sweden regularly do the WODs.

Workout:

For time:
10 Pull Up/ 20 Knees to Elbows
15 Pull Up/ 15 Knees to Elbows
20 Pull Up/ 10 Knees to Elbows
15 Pull Up/ 15 Knees to Elbows
10 Pull Up/ 20 Knees to Elbows