CrossFit Santa Cruz

Continued Education

An Olympic Weight Lifting Certification taught by Burgener.

If you haven't already gone to one of the specialized certifications that are offered through CrossFit, it is highly recommended. Focusing for one or two days solely on Jumping Rope, Running, Swinging a Kettle Bell or Oly Lifting can be an invaluable experience. Working to master these movements will effect your overall performance immensely. Go to the CrossFit HQ main site for more info on specialized certifications.

Workout:

1/2 Tabata of the following (meaning, 4 rounds of 20 seconds of work, followed by 10 seconds of rest, only moving on to the next exercise after all 4 rounds of the first are completed):
pullup
pushup
situp
squat

Rest exactly 1 minute

Run 1 mile for time

Rest exactly 1 minute

Repeat the 1/2 Tabata workout from above

Go "all out" on the Tabata intervals as you only have to hold the score for 4 rounds, rather than the usual 8. Your lowest score for any round is still your overall score for that Tabata effort.

Who can run a sub 7 mile and match their first and second efforts of Tabata scores?

WE WILL BE HOLDING OUR 10 AM CLASS AS USUAL ON EASTER SUNDAY, MARCH 23rd. SEE YOU THERE!

Eat Healthy

Dylan shows off her healthy tummy!

Dylan's Momma, Annie Sakamoto of CrossFit Santa Cruz Central, says that Dylan has been known to put away almost as much food in one sitting as her parents!

Try these zoned blueberry muffins. Each one is a one block snack! For more information on eating in the zone, look up Doc. Berry Sears and his Zone Diet. CrossFit highly recommends eating in the zone to maximize performance and to stay healthy.

11/2 cups oat flour
4 1 oz scoops vanilla whey protein powder
21/4 tsp pumpkin pie spice
1 Tbsp baking powder
1 Tbsp grated orange rind (opt)
2 eggs
4 egg whites
51/3 tsp canola oil
8 tsp fructose powder
2/3 cup unsweetened apple sauce
1 cup fresh blue berries

Preheat oven to 350. Sift dry ingredients in mixing bowl. Combine wet ingredients in food processor or blender. Combine the two, careful to not over mix. Fold in blueberries and bake for 20-24 minutes. If the batter is split between 9 muffins, each muffin is about 1 block.

WORKOUT:
150 burpees for time

The Seated Press

Rachel and Kate

The seated press, as shown above, is a challenging exercise requiring great core strength. When fatigue sets in during a workout in which a standing shoulder press is prescribed, it is extremely difficult to not push press instead by bending the knees to create a dip and driving the weigh overhead. Therefore, the seated press is a challenging way to do a strict shoulder press. It demands amazing core strength, flexibility and shoulder strength.

Workout:

Five Rounds:

2 minute max seated press (men use 45 pounds, ladies use 33 pounds)
2 minute max rope climbs
2 minutes rest

Try to maintain the same number of reps and rope climbs each round!

Thank You!

A big thank you to everyone who was at our 10am class on Sunday! Working out with you all was a great way to finish the week. A big thank you also to all of our other CrossFit Santa Cruz members who have been coming in to train every day.

Please let us know how our schedule and class times are working for you. We are considering adding a 6am, 10am and 7pm class three to five days a week depending on interest. Please post your responses to the comments or email malleejs@gmail.com.

WOD:
Work up to a 10 RM backsquat. Using that weight, perform three rounds of the following for time:

500 meter row
10 x 10RM backsquat
30 pull-ups

Solid

Patrick Barber of CrossFit Santa Cruz gets a PR as he does a one rep max effort Over Head Squat of 215lbs!

The Over Head Squat has a tendency to bring out the flaws in a person's air squat. Without mastering the fundamentals of the air squat, it is extremely difficult to remain solid under max weight. Your weight has to be in your heels, midline stabilized, chest up, and shoulders active the entire time.

Do you think the ‘squatting down’ part or ‘driving up’ part is more difficult?

WOD:
Over Head Squats
3-3-3-3-3

Post weights to Comments

Clean Slate!

The best way to track your progress in CrossFit is to log your times on each workout you do. This should be done in your personal workout journals. Another tool used to motivate CrossFitters is the friendly competition and encouragement created by the whiteboard. For each listed WOD and max effort, the five best male and five best female scores will be written up on the board. CrossFit Santa Cruz has all new white boards, so come show us what you're made of and put your name on our boards!

WOD:
50, 40, 30, 20, 10 Wall Ball x Pull-Ups.
Guys use 20lbs, gals use 14lbs.

Post times to comments

Team Work

Mount Madonna School 's volleyball team with Coach, Patrick Barber, flexes their muscles after Fight Gone Bad at CrossFit Santa Cruz! It's fun having you guys around. Keep up the good work!

WOD:
Three rounds of:
1 mile run
Bench Press Bodyweight 30 reps

Rest as needed between rounds

Who can come in sub 10 minutes on all three rounds? How about on two rounds? One round?

Post times to Comments

All About The kids!

Patrick Larkin of CrossFit Tulsa loves the fishy game on the Concept 2 Rower!

The future of CrossFit lies in its younger generations. Kids of all ages participate in CrossFit kids programs across the country and it is these young ones that are getting a head start in ensuring healthy, happy and lasting life styles as adults! Check out our friends at Brand X who run CrossFit Kids.

CrossFit Santa Cruz has two different charities it would like you to help us support this Easter season.

Street Side Hope is seeking donations for kids (ages 5 to 15) in the projects of Salinas. Accceptable items include: baskets, Easter ribbons, Easter grass, small toys, candy and monetary donations. You can drop them off at CrossFit Santa Cruz by the end of Friday, March 14th. Or call Anne Walsh at 234-5312 for more info. It's late notice, so anything will help as there are not enough baskets yet!

St Baldrick's is the world's largest volunteer-driven fundraising event for childhood cancer research. Thousands of volunteers shave their heads in solidarity of children with cancer, while requesting donations of support from friends and family.

WOD: 3 rounds of the following. Rest precisely 1 minute between rounds.

30 calorie row
30 wall ball (guys use 20 women use 14)
30 Sumo Deadlift High Pull (guys use 75 women use 55)
30 box jump (24' box)
30 pushpress (guys use 75lb. women use 55)

Good Morning

Susan practices proper body position
in the good morning

Hip Flexion vs Trunk Flexion?
Susan knows the difference, do you?
If you don't know the answer ask your
trainer, at your next class.

(hint: photo shows hip flexion)

For a little fun at your next warm up try
holding a dumbbell tight to your chest while
performing a set of good mornings.

CrossFit Fun

Bryant Powers of CrossFit Oahu lifts a 135 lb barrel off of the ground to full lockout overhead

Nicole Carroll, of CrossFit HQ climbs the pegboard at CrossFit Oahu

There are so many ways to train CrossFit without doing a WOD. How do you like to play when you're not doing a WOD? Post comments.

WOD: How many rounds in 20:00 of:

10 Dips
2 Rope Climb

Post rounds to Comments.