CrossFit Santa Cruz

Rip it Up

Mark Rippetoe of Crossfit Witchita Falls and author of Starting Strength and Practical Programming for Strength Training showing Maggie Larson 'bad neck positioning' at this past weekend's 'Basic Barbell Cert'.

Robin Boose of CFSC and Nicole Okumu of Crossfit Oakland.

Tara Musso coaching Ross Burke.

Workout:
Row a 2k for time.
Then....
Weighted Pull Up: 1-1-1-1-1-1

At CFSC we find that dumbbells in between your ankles is one of the easiest way to do a weighted pull up. Post 2k time and weight to comments.

Hello Kitty

Lauren Glassman recently came back to CFSC for a visit with her two daughters, Colleen and Caitlin and nanny, Heather.
For those of you who don't know, Lauren is the mastermind behind MANY of the nastiest WODs on the main site. For those of you who do....you probably miss her coaching as much as I do!
Good to see you, Ladies. We miss having you here.

Workout:
For time:
10 Deadlifts (1.5x Bodyweight)
100 Squats
10 Deadlifts
50 Squats
10 Deadlifts
25 Squats

Strong Women

Tammy Lollis gets a new Deadlift PR....235 lbs.! Congrats, Tammy.

Six months ago, at 52 years of age, Melanie Martin got her first pull up. Check out this video of her doing 3 in a row: Download MVI_2474.AVI
(I apologize for the video being filmed sideways--but I just had to put it up anyways!)

Workout:
For time:
Row 500m
50 Ring Dips
Row 500m
50 Ring Dips
Row 500m
50 Ring Dips
Row 500m

Crossfit Fight Gone Bad 2

Mark Rosen, one of the doctors in Monterey Bay Urology Associates, during one of 75 Overhead Squats.

This weekend Crossfit affiliates world wide are hooking up with Athletes for a Cure and participating in the 'Crossfit Fight Gone Bad 2' to benefit the Prostate Cancer Foundation. To make a donation, please click here.

Workout:
75 Overhead Squats in as few of sets as possible. (Gents use 95# and Ladies use 65#)

Post # of sets to comments

Fit MD's

Lunging Docs; Peter Markel and Dana Welle.

Workout:
For time
5 rounds of:
15 Burpees
15 Box Jumps

1k Row*

It is only one 1k Row, but the time is included with the 5 rounds of burpees and box jumps.

Crossfit Santa Cruz will be closed Saturday, Sept. 29th and Sunday, Sept. 30th for the Basic Barbell Certification. We apologize for any inconveniences.

Cillicent

We already miss you, Cill.
Good luck.

Workout:
5 Rounds for time:
15 Sumo Deadlift High Pull (Gents use 95# and Ladies use 65#)
15 Thrusters (Same weight)

Crossfit Santa Cruz will be closed Saturday, Sept. 29th and Sunday, Sept. 30th for the Basic Barbell Certification. We apologize for any inconveniences.

It's All Relative

Mindi Broughton is one of many in an amazing clan of Crossfitters.
Raise your hand if you're part of the Broughton-Amos-Bills Family.....

Workout:
For time:
100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (Empty barbell)
40 Hip Extensions
30 Box Jumps
20 Deadlifts (Dumbbells that equal 1/2 Bodyweight)
10 Handstand Push Ups

Get On Up

Jeff Martone doing a Turkish Get Up.
Yes, that is a real person.

Workout:
For time:
Double Under: 60-40-20
Turkish Get Up: 30-20-10 (15-10-5 each arm)

Gents use 16kg Kettlebell and Ladies use 12kg for TGU.

Jeff Martone TGU Video
Part 2
Part 3

Aloha

Paradise.....

Workout:
'Helen'
3 Rounds for time:
Run 400m
21 KBS (Gents use 24kg kettlebell or 55# dumbbell and ladies use 16kg kettlebell or 35# dumbbell)
12 Pull Ups

Lovely

The lovely Eva T.

Workout:
Clean and Jerk: 1-1-1-1-1-1-1

The goal is to find your max one rep Clean and Jerk. You can Power or Squat Clean. You cannot set the weight down before Jerking it.