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It must have been worth it if you have a big smile on your face after the workout!
Check out more pictures from yesterday's workout.
Workout:
Go Heavy!
1-1-1-1-1-1-1 of one of the following:
Overhead Squat
Back Squat
Front Squat
Austin, Jolie, Freddy, Adrian, Nicole, and Mallee at a recent CrossFit One World cert.
One of the best things about CrossFit is the friends you make!
Workout:
"Grindy"
10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks
Men use 135 pounds and women use 83 pounds on the clean and jerks (Grace weight). One round of Cindy is: 5 pull ups, 10 push ps, 15 squats.
Susan during one of the 400 meter runs in Nancy
May 31st-June 1st, CrossFit North Santa Cruz will be hosting a CrossFit Running and Endurance Sports Training Certification given by Brian Mackenzie of CrossFit Endurance. Brian and his team are extremely experienced and will teach you how to be a more efficient runner and better overall CrossFit athlete. This certification is highly recommended regardless of whether your interest is endurance sports, improving your Helen time, or just not disliking running so much! There is a lot of technique to running efficiently and they will teach it to you!
Workout:
Check out the CrossFit Endurance website and pick one of their recently posted WODs to complete. Let us know what you think.
Ken doing Dumb Bell Cleans.
All of you have heard us say "be aggressive," or, "shrug violently," or, "stay focused." This is what we're talking about. Look at the focused determination on Ken's face!
Workout:
3 rounds for time of:
400 meter run
100 weighted squats
Men use a 28 pound medicine ball, women use a 20 pound medicine ball.
This workout was first given to Hollis and I by Dan Grant of CrossFit North Santa Cruz about a year ago, and we still talk about it! Thanks Dan!
Angel overhead squating
The overhead squat has been a constant challenge for Angel. But, she has continued to work hard at it and it has improved immensely since she first arrived at CrossFit Santa Cruz. Like we have mentioned before, the beauty of the overhead squat is that it highlights any faults you may have in the basic airsquat. Work on the fundamentals, especially those that are most difficult for you, and everything else will improve! Good job Angel!
Workout:
9 rounds of:
5 overhead squats (Men use 135 pounds, women use 85 pounds)
5 weighted pull-ups (Men use 35 pounds, women use 20 pounds)
Heather pulls herself under the bar fast during this hang power clean.
In order to get under the weight fast enough to stand it back up, it is important to move faster than the weight can fall by pulling your body down and under.
Workout:
"Grace"
30 Clean and jerks for time
Men use 135 pounds, women use 85 pounds
Check out the "Uneven Grace" video that is on CrossFit.com today - wmv, mov
It's time to start thinking about participating in the CossFit Games. It takes place in Aromas, which is basically our back yard, so we have no excuses! It's going to be huge this year, so let's start putting together a team.
Click here for more information on or to register for the CrossFit Games.
Check out some highlights from the 2007 CrossFit Games:
Workout:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Level One CrossFit Certification at CrossFit Marina this weekend.
At the end of this month, CrossFit Santa Cruz's own Heather Mac and Hannah H will be taking their Level One CrossFit Certifications. These Certs are full of lecturing, intensive movement and, of course, workouts! Here is the workout that was given on Saturday to the Level One participants.
Team Workout:
Run 400 meters
400 thrusters
Run 400 meters
200 pull-ups
Run 400 meters
This workout is completed as a team of five. Only one team member can be working at a time. During the thrusters, the bar can not touch the ground at anytime. The team can not begin their next exercise until everyone is back form their last run, and the clock does not stop until every team member is back from their final run. Men use 65 pounds, ladies use 45 pounds.
Its beautiful and hot out now and all you want to do is go to the beach, right? Here is a great water workout that you can do with any body of water.
Workout:
1 round of Tabata squats
1 round of Tabata push-ups
10 50 meter sprints (in the soft sand if possible)
1 round of Tabata squats
1 round of Tabata push-ups
10 50 meter swim sprints
Take as little rest as possible between the different exercises. Rest long enough to catch your breath between sprints, no more than 30 seconds. And, be safe in the water! For those of you who don't know, a Tabata is an interval workout where there are eight rounds of 20 seconds of work followed by 10 seconds of rest.
How many people would be interested in having our usual Saturday or Sunday 10 AM workout at the beach every once in a while now that the warm weather is upon us? Maybe follow it up with a beach BBQ? Please post ideas to comments.
Nicole powers upward out of the squat.
Having the strength and power to drive up out of a squat while loaded with weight is only half the battle. The mental determination to succeed will often increase your ability to complete a lift. Never stop fighting or give in to the doubt that you can do it. You will probably be surprised at how much your body is really capable of doing!
Workout:
Find your max Back Squat.
Then, do 3 rounds for time of:
12 Back Squats
21 knees to elbows
500 meter run
Men and women use 60 percent of your max Back Squat weight.
