CrossFit Santa Cruz

Push It

Workout:
5 rounds each for time:
20 Push Ups
20 Pull Ups

By lifting her chin and maintaining a rigid
plank, the bottom of Mallee's push-up hovers
perfectly over the floor.

CrossFit's theoretical skill development of an athlete, puts
gymnastics before weightlifting. An athlete must learn how
to control their own body, before moving on to controlling
an external object. The need to be rigid is obvious when
attempting a max deadlift, but it all starts with the ability
to do simple bodyweight tasks, without distorting the midline.

To achieve the perfect push-up... as you approach the ground
if you feel any one part of your body about to touch the ground
pull it away until, chest, hip, and thighs contact simultaneously.

Get Inverted

Leif and Adrianna changing their perspective

Workout:
30 feet walking Handstand
60 feet walking Lunge
10 Muscle ups
60 feet walking Lunge
30 feet walking Handstand

(if you don't have free standing, walking handstands,
substitute 1 minute handstand hold. If you don't have
muscle ups substitute 4 dead hang pull ups and 4 ring
dips per rep)

Are you comfortable being inverted... Or does it terrify
you to be upside down? As athletes we should strive to
achieve balance, coordination and agility on our hands
as well as our feet.

When was the last time you were upside down?

How long can you hold a handstand?

Team Work

Team workouts are an important aspect of our CrossFit
developement. Situational awareness, the need to communicate
while under fatigue, the clarity of mind to keep not only yourself
but others safe under physical stress are some of the rewards. They
happen to also be some of the funner and more competitive classes.
As CrossFit Athletes, working as a team forges bonds not easily made
and leads to friendships not easily found.

How then to manage your resources...(ie. your individual strengths)
maybe have the little person do more squats, or maybe
if you have Coach D on your team, you have her do all the push ups.

A team of four must complete
300 Push ups
400 Kettlebell swings
500 Squats
Each team may have up to two kettlebells and two pull up stations.
No order is required.

Controlled Breathing

Gilli takes a breath before descending in her back squat. It is always important to keep breathing while doing any CrossFit workout. Sometimes it's so easy to continuously hold your breath and then wonder why you are getting dizzy or loosing focus and form. Make sure you find a balance between taking a breath to strengthen your midline and getting enough oxygen to your brain!

Workout:

Four Rounds for time of:
400 meter run
25 wall balls (men use 20 pounds, women use 14 pounds)
25 GHD sit-ups

Do What You Least Enjoy

Gaza finds the bottom of his back squat during Tuesday's 7 pm class. The following is the workout the class completed. As I heard it, Danielle first gave this workout to Hollis because he doesn't like to run! If only everyone had a sibling to make you do what you least enjoy!

Complete for time:

Run 1 Mile
75 Back squats (men use 135 pounds, women use 95 pounds)
Run 1 Mile

Angel + Andrew

BBQ THURSDAY NIGHT 7:30PM AT Hollis' house (two blocks from the gym)! (location change)

If there were one, Angel would earn the award for "Friendliest Athlete" at CFSC. From the beginning of her CrossFit career she has introduced herself to everyone and anyone at the gym who she has not met. Perhaps she is simply terrified of burpees, but I have a hunch there's a genuine, warm heart that inspires such friendliness.

Angel and Andrew have been such a positive part of our community for the past several months, embracing CrossFit with dedication and enthusiasm. It has been inspiring to watch their progress and benefit from their positive attitudes. Unfortunately for us, the next step in their life journey takes them back to New Mexico where, if there isn't a CrossFit already, I'm sure they'll start one ;)

We'll send them off in style Thursday night (June 26th) with a BBQ at Hollis' house. For directions, email Heather at macmtngirl@gmail.com or be at the gym at 7pm to follow Hollis home.

- 7:30pm
- Potluck... bring something to grill and/or a dish to share with all.
***If you're really busy, just bring yourself. We'll have plenty of food and would rather see you there***
- Come sweaty (after the 6 or 7 pm classes) or not sweaty - you'll still get a hug ;)
- We'll have food scales there so the die hards can weigh and measure - viva la zone challenge!

“Nothing makes the earth seem so spacious as to have friends at a distance; they make the latitudes and longitudes.” Thoreau

We'll miss you A+A!!!!

Workout:
21 Overhead squats (men use 95 pounds, women use 65 pounds)
3 Burpees
18 Overhead squats
6 Burpees
15 Overhead squats
9 Burpees
12 Overhead squats
12 Burpees
9 Overhead squats
15 Burpees
6 Overhead squats
18 Burpees
3 Overhead squats
21 Burpees

Paddle for a Good Cause

Connections...
It’s all about connections. The connection one can only feel when paddling in the open ocean with no land in sight and depending only on one’s strength and determination for survival. Connections to the Hawaiians who paddled to these islands in outrigger canoes. Connections to the wind, clouds, waves, dolphins, birds, and the deep blue sea. This is the spirit which the Hawaiian Outrigger Canoe Voyaging Society (HOCVS) will undertake during their challenge to paddle an outrigger canoe across the remote waters of the Hawaiian Archipelago. This voyage to KURE ATOLL will mark the first time in modern history that a group of paddlers have paddled the entire 1,600 plus miles of the Hawaiian Archipelago.

On Saturday, June 28th at 11am, CrossFit Santa Cruz Central is hosting a Kai Kane (waterman) workout fundraiser for Hawaiian Outrigger Canoe Voyaging Society. They need our support to raise awareness of this unique portion of Hawaii and encourage appreciation of the Hawaiian culture and specifically long distance outrigger canoe voyaging. Your $20 to join the workout will benefit the HOCVS. You will be divided in teams of 4 for some gut retching competition. The fastest teams will win HOCVS T-Shirts. Join them for a great workout, a great cause and great people.

Workout:
Attach an object precisely 12" above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object for eight rounds of 20 seconds of work and 10 seconds of rest. Score as other Tabata exercises – lowest number in any of eight intervals is your overall score.

Follow with 50 knees to elbows in the least amount of sets possible

Repeat Tabata jump interval

Welcome Pooh!

Last week, we posted this link to Steve's Club and asked that you check out his website. CFSC's Heather Mac was inspired by Steve's blog and within a few days she helped us sponsor a young athlete from Steve's Club named Pooh. Starting this week, Pooh will be posting on our comments each day. Below, is his picture and the introduction that he wrote to us.

"Hi, my name is Pooh. I am 13 years old and weigh 126 lbs. My favorite athlete is Dwayne Wade. He's my favorite athlete because he's my inspiration. I joined Steve's Club to get fit and in shape for football season. Steve's Club is my everything."

From CrossFit Santa Cruz:
Pooh,
We are looking forward to getting to know you better. We are excited to welcome you into our CrossFit Santa Cruz Family and honored to have a young athlete like yourself posting your workouts and times, questions, goals, ideas and comments on our site each day!

Good luck with your training goals this summer at Steve’s Club!
CFSC

ZONERS:
Week Six is finally here! Seven more days until our six weeks is up. I don't know about you all, but I know that I have never been as disciplined on the Zone as I have been with all of your support these last five weeks. I feel like this is a way of life now and although I look forward to meals where I can eat the things I crave, I know without a doubt that eating this healthy makes my body feel cleaner, my energy better and my workouts stronger. Although it's easy to see many gains among those of you who have been Zoning strictly during the Competition, we look forward to measuring your performance gains after Zoning this long. Stay strong through this last week and we hope you are inspired to continue beyond this with some form of healthy eating, whether it's the Zone or something else!

Workout:
10 Thrusters every minute, on the minute, for twenty minutes

Men use 95 pounds, women use 65 pounds

Team Work

The Tuesday 7pm class after a great (I thought it was great!) team workout that night. Everyone worked together so well in their teams, not only in the effort they contributed towards the workout, but also in encouraging each other and coaching team mates on form.

Workout:

Four rounds for time of:
400 Meter run
25 G.I. Janes

One GI Jane is a full burpee leading directly into a pull-up. Do your burpees under a pull-up bar that is one foot above your hands when arms are fully outstretched overhead. Make sure your chin completely clears on each pull-up. Aim for chest to bar for an even higher pull-up standard!

Fresh Produce

You’ve probably noticed that after almost five weeks of zoning, that your body is more sensitive to what you put into it than ever before. We are lucky in California to have fresh, organic produce packed with nutrients available everywhere. Planet Organics is a local Bay Area company that delivers boxes of veggies, fruit, milk products and even meat to your door each week. The best part is that you can go online and look at what is being delivered that coming week and change your order to reflect what you know you will eat or want to prepare. You can also put your order on-hold when you leave town on vacation. For those of you who love the Farmers Markets, but have a hard time making it there each week, this might be a good way to still get the same quality foods delivered to your doorstep. Thanks Hannah for turning me on to this last year!

Also, checkout CrossFit Santa Cruz Central's new Nutrition Blog called Eat This!

Workout:

For time:
21 Thrusters (men use 75 pounds, women use 53 pounds)
3 Pull-ups
3 Thrusters
21 Pull-ups
18 Thrusters
6 Pull-ups
6 Thrusters
18 Pull-ups
15 Thrusters
9 Pull-ups
9 Thrusters
15 Pull-ups
12 Thrusters
12 Pull-ups

YOU ARE ALL INVITED TO BBQ WITH BURGENER TODAY AT CROSSFIT SANTA CRUZ CENTRAL AT 5PM. BRING SOMETHING TO Q AND A SIDE DISH!