CrossFit Santa Cruz

CFSC XMas Party

The hosts of the 2nd Annual Crossfit Santa Cruz Christmas Party, Karen and Peter Verbica.

Some of the first Santa Cruz Crossfitters, Tara Muccilli, Debby and Jimmy Baker.

Kathie and Brian Bodmer and Jake Womhoudt, schmoozing.

Two beautiful couples; Michele and John Mootz and Chris and Ane Gardner.

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The lovely ladies Nicole Carroll and Kyle King.

HP (Heather Peterson) and Zac Pine; couple extraordinaire.

Workout:
Run 800m
21 Push Ups
12 SDHP (Gents use 115# and Ladies use 85#)
Run 400m
21 Push UPs
12 SDHP
Run 800m
21 Push Ups
12 SDHP

Do You Lulu?

Workout:
3 Rounds:
500m Row
15 Body Weight Back Squats

Warm Up

Eric warming up for 'Grace' with a cup of joe.

Workout:
'Grace'
30 Clean and Jerks for time (Gents use 135# and Ladies use 85#)

Check out this video of CFSC's own Dave Leys and Greg Amundson doing Grace (both in under 3 minutes). [WMV]

Frantastic

Birdie cheers Ken on through his last set of pull ups during "Fran".
Both completed it in under 10 minutes.

Workout:
Row a 5k

KidFit

Sarah Maier, whose parents Robin and Aaron own Crossfit Regina in Canada, knows it's never too early to start Crossfitting.

Workout:
Run 200m
5 Body Weight Overhead Squats
25 Jumping Pull Ups
Run 400m
5 Body Weight Overhead Squats
50 Jumping Pull Ups
Run 800m
5 Body Weight Overhead Squats
75 Jumping Pull Ups

Dedication

Rashmi Cole recently got back from India where she helps manage the Sri Ram Orphanage. Instead of not Crossfitting while in India, Rashmi ordered a Concept 2 rower and took it back to the orphanage by herself via train, and then inspired the children she was with to work out with her.
Your dedication is truly inspiring, Rashmi.

Workout:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (Gents use 24kg and Ladies use 16kg)
30 Sit-ups
20 Hang squat cleans (Gents use 35# dumbbells and Ladies use 25#)
25 Back extensions
30 Wall ball shots (Gents use 20# and Ladies use 14#)
3 Rope climb ascents

Karen, Diane and Helen

Karen Loutzenheiser; long time Crossfitter, amazing athlete and all around great person.

Workout:
3 Rounds:
400m Run
21 Deadlift (Gents use 225# and Ladies use 155#)
12 HSPU (Handstand Push Ups)

(NOT) FGB

Workout:
3 Rounds of one minute on and one minute of rest* between:
Row (for Calories)
Wall Ball (Gents use 20# and Ladies use 14#)
SDHP (Gents use 75# and Ladies use 55#)
Box Jump
Push Press (Gents use 75# and Ladies use 55#)
Rest one extra minute between rounds.

*Row for one minute and then rest for one minute, then wall ball for one minute and rest for one minute, then SDHP for one minute and rest for one minute, etc.

Post total reps for all 3 rounds to comments

Tes, Sven and Sarah

Tes Salb from Crossfit Fairfax and Crossfit Tyson's Corner, Sven Hestrand from Brand X Martial Arts and Crossfit San Diego and Sarah Ellis from Crossfit Fairfax in Santa Cruz for a visit and some CFSC love.

Workout:
1k Row for time

Then....
Commit to 20 minutes of L-Sit and Hollow Rock practice.

SAS

Susan Meek with a great single arm snatch.

Check out this video of a 198lb/90kg single arm snatch.

Workout:
12 Rounds for time:
5 Single Arm Snatch (Gents use 50# dumbbell and Ladies use 35#)
10 Dumbbell Swings (same weight as the single arm snatches)
15 Walking Lunges

*Note you can alternate arms as you like on the snatches, and even use one arm for the whole workout if you so choose.....