CrossFit Santa Cruz

Happy New Year

Bob Amos doing his last workout of 2007.

Workout:
Find your max Shoulder Press

Wednesday, Jan. 2 we will have all of our normal classes except for the 6am.

Shoulder Rehab

Alisa Van Dissen has had a 'bum' shoulder for some time now. Instead of choosing to not 'go overhead', she carefully and deliberately went through the shoulder press. With good form, and great coaching, she was able to comfortably press 82# overhead.

Workout:
4 Rounds for time:
Run 400m
Row 500m

New Year's Schedule:
We will be holding classes at 8, 9, 10 am, and Noon on Monday, Dec. 31st.
There will be ONE CLASS on Tuesday, Jan. 1st at Noon.
Wednesday, Jan. 2 we will have all of our normal classes except for the 6am.

Bench Mark

Skip Hanson, representing for the rugby players out there.

Workout:
Run 400m
30 Bench Press (Gents use 155# and Ladies use 95#)
30 Pull Ups
Run 400m
20 Bench Press
20 Pull Ups
Run 400m
10 Bench Press

New Year's Schedule:
We will be holding classes at 8, 9, 10 am, and Noon on Monday, Dec. 31st.
There will be ONE CLASS on Tuesday, Jan. 1st at Noon.
Wednesday, Jan. 2 we will have all of our normal classes except for the 6am.

10 Pull Ups

Back Squatting

Rachel Frankl, on her way to a new back squat PR.

Workout:
Find your max back squat

CF Coronado

Crossfit Coronado; then and now.

Workout:
Row 5k

Compare to your 5k run time

Crossfit Anywhere

Vanessa Fullerton, who started out at Crossfit Long Beach, now calls her self "Crossfit Anywhere I Can". Vanessa wants her Crossfit workouts so bad, she'll do them in a Gold's Gym if need be.

Workout:
150 Burpees for time

Maxin'

Hannah Halpern setting up for the deadlift.

Workout:
Find your max deadlift

Check out this video of a 1003# deadlift: Andy Bolton--1003 lb. Deadlift

Feliz Navidad

How the Twardoken's spend Christmas....

12 Days of Christmas

Erin Asamoto (top) and Robert Asamoto during the '12 Days of Christmas'.

Workout:
'12 Days of Christmas'
1 Body Weight Clean and Jerk
2 1 1/2 Body Weight Deadlift
3 Muscle Ups
4 Box Jumps
5 Weighted Pull Ups (Gents use 30# and Ladies use 20#)
6 Weighted Walking Lunges (Gents use 30# dumbbells and Ladies use 20#)
7 Burpees
8 KBS (Gents use 24kg and Ladies use 16kg)
9 Single Arm Snatch (Gents use 35# and Ladies use 25#)
10 Push Ups
11 Dips
12 Handstand Push Ups

The workout should be executed just as 'The Twelve Days of Christmas' song is sung; start with one clean and jerk, then do two deadlifts and one clean and jerk, then three muscle ups, two deadlifts and one clean and jerk, four box jumps, three muscle ups, two deadlifts and one clean and jerk, etc.

Garage Gym

Jeremy Ford's Garage Gym.
What do you think are the most important things to have in a Crossfit (garage) gym?

Looking to outfit your Crossfit gym? Check out The Garage Gym Store for almost all of your equipment needs.

Workout:
Run 5k