CrossFit Santa Cruz

Top of the Morning

How do you start your day?

Workout:
'Karen'
150 Wall Ball for time

Gents use 20# ball and Ladies use 14# ball

T-Rex

Tanya Westervelt making the rope climb look easy.

Workout:
5 Rounds for time:
50ft. Overhead Walking Lunge (Gents use empty 45# barbell and Ladies use 30#)
15 Burpees
1 Rope Climb

So Happee Together

Comrades in arms: Neil Happee and Mateo Lettunich of Superior Foods.

Workout:
How many rounds in 20 min. of:
20 Sit Ups
15 Box Jumps
10 Bodyweight Back Squats

Familia

Renee DeAngelis of Planet Ganite and Crossfit Sunnyvale.
CFSC would like to welcome Crossfit Sunnyvale to the family. It's great to have you!

Workout:
For time:
Row 1k
50 Thrusters (Gents use 45# barbell and Ladies use 30# barbell)
Row 500m
30 Pull Ups
Row 1k

Pillar of Power

CFSC Trainer, Santa Cruz Deputy Sherriff and all around Crossfit Super Stud, Greg Amundson.
Greg's committment to elite athleticism, diet and being a good person is inspiring to us all and CFSC is extremely lucky to have him 'working' for us.

Workout:
'Diane':
For time:
21-15-9
Deadlift (Gents use 225# and Ladies use 155#)
Handstand Push Up

Kids Gone Good

The next generation of Crossfitters getting some during Fight Gone Bad.
These studs and studettes are extremely motivated and fun to watch. We should all be a little nervous, though, as some of them are right on our heels!

Workout:
3 Round 'Fight Gone Bad':

"In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 8 ft target. (Reps)
Deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point."*

*Taken from the Crossfit FAQ's page

Modify weights, box jump and wall ball target as necessary. Post modifications and scores to comments.

AquaFit

CFSC trainer Danielle Mulford is now the head coach for both UCSC's Men's Water Polo Team and Women's Water Polo Team.

Workout:
Freestyle Swim 10 100m on the 2:00
Rest 5 min.
Freestyle Swim 10 50m on the 1:00

If you don't have access to a pool...
Run 5 200m sprints on the 1:30
Rest 5 min.
Run 5 100m sprints on the 1:00

Da Boyz

Three of CFSC's heaviest hitters: Brent "Wounded Buffalo" Edwards, Ronnie Boose and Mark Christiansen (from left to right).

Workout:
10 Rounds for time:
10 DB Push Jerks (Gents use 45# and Ladies use 30#)
100m Sprint
5 Knees to Elbows [MOV] [WMV]

The Jimmy Baker Standard of Excellence

Jim Baker mid 'Happy 60th' workout.
A decade ago Jimmy couldn't air squat 6 inches without having to be pulled up by his britches. In the photo above, he is part way through 60 overhead squats at 60#.
Happy Birthday Jimmy Baker! You are a true inspiration to all of us; as an athlete, a trainer and most of all, a person. We love you!

Workout:
'Happy 60th'
For time:
60 Overhead Squats
60 Split Jerks
60 Hang Squat Cleans

Use 60#

Chalk One Up

Devon Linneman---I think she loves us for our chalk!

Workout:
3 Rounds:
50 KBS
3 Rope Climbs

Rest 3 min. between each round. Post the time for all 3 rounds to comments.