CrossFit Santa Cruz

Community

Dutch and Meggy CrossFit ATM
Jeff and Jason GSX CrossFit
at dinner before a Level I Cert
with Patrick, Hollis and Tony

CrossFit is a strength and conditioning program for sure,
but one of the greatest aspects of CrossFit has nothing to
do with fitness. The community is one of the most important
parts of what we do. Why do you come to the gym all the
time? To suffer? To get strong? To look good naked? What
ever the reason may be we wouldn't do it if we didn't like the
the people we spent the time with. Sharing our pain and our
joy bonds us in ways not easily defined or understood. So
the next time we show up at our box for a workout let's take
notice of the people we choose to surround ourselves with
and enjoy the community that we belong to.

Aim High

CFSC Trainer Mallee exploring the vertical world.

World-Class Fitness
in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
(from http://www.crossfit.com/cf-info/start-how.html)

When was the last time you tried something new?

________________________________________
CFSC WILL BE CLOSED ON FEB 28TH AND 29TH
FOR A LEVEL II CERT.
________________________________________

WEEKEND CLASSES WILL BE HELD NORMAL TIME
AT THE CURRENT SITE (RESEARCH PARK)

CLASSES AT THE NEW GYM BEGIN ON MONDAY,
MARCH 3RD

Appreciation

Today at CrossFit Santa Cruz we held our last class
at 2851 Research Park B. THANK YOU
to Greg and Lauren Glassman for your unbelievable
generosity, and unwaivering commitment to us
as trainers.
_______________
WHERE ARE THEY NOW?:

CrossFit Santa Cruz
Greg Amundson
Malle Sato
Danielle Mulford
Hollis Molloy

CrossFit North Santa Cruz
Brendan Gilliam
Shari Keener
Ronnie Boose
Robin Boose
Dan Grant
Jason Highbarger
Jason Bills
Susie Bills

CrossFit Santa Cruz Central
Annie Sakamoto
Eva Twardokens
Rob Miller
Jim Baker
Tara G Mucilli
Zac Pine
Michelle Mootz
Dan Grant
Narine Kadekian

"Even though we've changed and we're all finding our own
place in the world, we all know that when the tears fall or
the smile spreads across our face, we'll come to each other
because no matter where this crazy world takes us, nothing
will ever change so much to the point where we're not all
still friends.”
-Author Unknown

Beautiful

Rumor has it that Heather and Collin have been sighted at
OTA meetings.

Intensity could be considered the "Holy Grail" of CrossFit,
however it should not be "intensity at all costs". Intensity
is not an absolute but it is relative. Relative to our
psychological and physical make up. Often our lives have
a way of preventing us from getting a PR everyday we
show up for a workout. It is important to remember that
while pushing the intensity will benefit our fitness, some
days it needs to be more about the beauty of human
movement. So when it seems like the last thing that your
body can handle is coming to the gym for an intense
workout, come anyway and remember that the
"magic is in the movements"
________________________
WE WILL BE HOLDING A FINAL AND FREE
PUBLIC CLASS WEDNESDAY FEBRUARY 27th at 6:00PM.
ANY AND ALL ARE WELCOME TO SAY FAREWELL TO AN ERA.
WE ENCOURAGE YOU TO BRING YOUR CHILDREN, FAMILY,
FRIENDS, AND A COLD POST WORKOUT "RECOVERY" DRINK.
________________________
We will be closed February 28th and 29th
for a CrossFit Level II Certification Seminar.

Classes will run as normal on the weekends.

Surprise!

CrossFit Santa Cruz is MOVING.
The pull up bars have gone up and the floors are starting
to come together at the new box. We will start running
classes Monday March 3rd at 207 McPherson
The Schedule will remain the same with a few
added times.
________________________
WE WILL BE HOLDING A FINAL AND FREE
PUBLIC CLASS WEDNESDAY FEBRUARY 27th at 6:00PM.
ANY AND ALL ARE WELCOME TO SAY FAREWELL TO AN ERA.
WE ENCOURAGE YOU TO BRING YOUR CHILDREN, FAMILY,
FRIENDS, AND A COLD POST WORKOUT "RECOVERY" DRINK.
________________________
We will be closed February 28th and 29th
for a CrossFit Level II Certification Seminar.

Classes will run as normal on the weekends.

The Core

We as athletes often use our "core" in ways other than
the old fashioned sit up. Leif, Amy and Sloane are all
demonstrating movement that starts at their core and
travels to their extremities.

Notice the dramatic shift in the location of their hips.
The power generated through the hips is much
greater than the power genrerated by the extremities.

Being able to open the hip under load, stress,
and or fatigue while maintaining stability of the core
is an essential part of our development
as athletes.

Gratitude

Left to Right. Mom, Amy, Erica, Theresa, Debbie,
Melanie, John Angle and Ken. The Saturday Crew.

Workout:
50 Double Unders
50 Walking Lunges
25 Wall Ball
20 Knees to Elbows
30 Kettle Bell Swings
30 Sit Ups
25 Hip Ext
25 Hang Squat Clean
30 Push Ups
400 Meter Run

Welcome Back

John practicing his overhead squat.

Workout:
5 rounds for time of:
50 meter swim
35 pound dumbbell Push Jerk, 20 reps

Static Endurance

Adriana holding steady during
a two minute squat hold

Workout:
2 minute Squat Hold
2 minute Handstand Hold
1.5 minute Squat Hold
1.5 minute Handstand Hold
1 minute Squat Hold
1 minute Handstand Hold

Body Control

Kris warming up for her
5 day Ice Climbing trip

Workout:
Created by SFCF
"Body Weight" CF Total
Weighted Pull Up 1-1-1
Weighted Dip 1-1-1
Weighted Push Up 1-1-1
Weighted Pistol 1-1-1