CrossFit Santa Cruz

The Move

The first stall mats go down...

6 hours later...

The crew.

We have finished the move. There is still much to do at our new box, however WE ARE OPEN. Check our schedule here.

Wednesday October 1st 6:00am will be our first class and we will run all our classes as usual. We are located at 2521 Mission #C

_____________________________
WE WILL BE HOSTING OUR ULTIMATE CROSSFIT WEEKEND AT OUR NEW LOCATION
November 8th and 9th
A Day with Coach Mike Burgener & A Day with Kelly Starrett
_____________________________
Burpee Challenge: 80 Burpees today. Only 20 more days!

Surprise!

The New Box

CrossFit Santa Cruz is moving. We have out grown our little box and have upgraded to a 3,500 sqft box right down the street.

THANK YOU TO OUR CLIENTS, for without you none of this would be possible.
We will be having classes at the new box starting October 1st
_____________________________
WE WILL BE HOSTING OUR ULTIMATE CROSSFIT WEEKEND AT OUR NEW LOCATION
November 8th and 9th
A Day with Coach B and
A Day with Kelly

Workout:
Move 1,700 sqft of CrossFit facility into a rental truck for time.
_____________________________
Burpee Challenge: 76 burpees!

Steadfastness

Tyler shows his focus

Steadfastness - "fixed in direction; steadily directed: a steadfast gaze."

Swinging the big kettlebell is no joke. It requires an unwaveringly tight midline, impeccable timing and a significant amount of strength and stamina. When moving dynamically with such a heavy weight, there is no room for error, no room for 'noodling.' Complete focus is required. When was the last time you swung the big one?

Workout:
How many rounds in 20 minutes of:
10 KBS (2 pood)
20 Wall Ball
30 Pass Throughs.
(To do a pass through, start in a plank with your hands on the parallettes and your feet behind the parallettes - as if you were about to do a push-up - keeping your arms and torso rigid, swing your legs and hips forward through the parallettes and end in a reverse plank with your feet in front of the parallettes).

__________________________

Burpee Challenge: 75 burpees!

Coach B

Coach B and Heather at an Olympic Weightlifting Cert

Coach B is one of the most dedicated, selfless, passionate and talented coaches I have ever known. Last week the main site posted a video of Nicole explaining visual perspicacity. This is Coach Burgener's genius. He is able to look at any athlete's olympic lift and explain exactly what they need to do with their body to make improvements. Experiencing his coaching first hand is a CrossFit distinction. When it comes to Olympic weightlifting, Coach Burgener is the best of the best.

CFSC is excited to announce the Ultimate CrossFit Weekend on November 8th and 9th, 2008! Spend a day with Coach Burgener as your coach on Saturday. He will focus on the clean and jerk and snatch technique. This seminar is more advanced than the basic Burgener Seminar. Among other things, athletes must be able to perform the Burgener Warmup and Skill Transfer without cues in order to be eligible for participation.

And then come back on Sunday for a day with Kelly Starrett to learn about basic anatomy as it relates to CrossFit movements. Learn how to assess and prevent acute injuries from the expert. His knowledge is invaluable for anyone who trains on the 'edge' where intensity and determination flirt with injury. Learn how to take care of your body while pushing it to its limits.

Workout:
74 Burpees (yeah burpees!) for time
This is a treat for anyone still going strong in the burpee (yeah burpees!) challenge.
Chime in if you're still in!

____________________________________
Burpee (yeah burpees!) challenge: 74 burpees (yeah burpees!)

K Star

Kelly holding three wheels.

The CrossFit community is filled with talented and gifted athletes. It is also filled with humble, honest, sincere caring people that are willing to give of themselves more than the average person. When I think of leaders in our community, Kelly Starrett comes to mind. He is the single most generous individual I have ever met, not only generous with his time and knowledge but generous with his heart.

CrossFit Santa Cruz is honored to host Kelly Starrett for a day. It will be a full day of explanations and demos of basic anatomy as it relates to CrossFit movements, a hands on approach to better movement. He will also teach
how to assess and prevent acute injuries.

If you are interested in attending please send emails to hollismolloy@gmail.com for price and availability.
_________________________
Workout:
5 rounds of
400 meter run
25 burpees
_________________________
Burpee Challenge: 73 burpees today

Progress

Sam diligently reaching for the bar

When it comes to first exposures to the deadlift, the biggest obstacle is often hamstring flexibility. No thanks to tight hamstrings, some athletes are physically unable to reach the bar on the floor with a straight back. Rounding the back to meet the bar is not an option. A safe and acceptable option is to raise the bar to a height that the athlete can reach while maintaining a stable midline. In the photo above you can see that our athlete is working towards getting full range of motion and improving his hamstring flexibility. With practice over time, he will be deadlifting from the floor.

Workout:

21-15-9 rounds of
Sumo Deadlift High Pull
Push Jerk
______________________
Burpee Challenge: 72 burpees today

Vertical Press

Amrik getting ready to press

When getting ready to push press or jerk we want to keep two things in mind. One... make sure the bar is resting on the muscles of the shoulder and not supported by the arms. Two...keep your elbows in front of the bar while getting your forearms as close to vertical as you can.

Workout:
5 rounds of:
95 pound shoulder press, max reps
95 pound push press, max reps
Rope ascent, max reps
Rest 3 minutes
_____________________
Burpee Challenge: 71 burpees today

Pose

Kristy working for good head position.

We posted earlier about head position and spinal alignment. Holding a tennis ball underneath your chin can help you focus on keeping your head out the dreaded "chicken neck" pose.

Workout:
Virtual Linda:
10-9-8-7-6-5-4-3-2-1
Deadlift
Bench Press
Clean
(empty bar)
Jason Highbarger original
_______________________
The second annual Centurion at CFNSC is October 18th. Don't miss your chance to test your pull up/drinking skill against some of the best.
_______________________
Burpee Challenge: 70 burpees today

Straight and Narrow

In the photo above both athletes have maintained a neutral head position. Diana push pressing from behind the neck and Annie overhead squatting. Why is it important to keep the neck straight?

Workout:
100 Jumping Pull ups for time
Rest 10 minutes
Max set Pull ups
Rest 10 minutes
500 meter row for time
_______________________________
Burpee Challenge: 69 burpees today

Curling

Dustin and the boys

Knees to elbows is hard. While hanging, slowly bringing your knees up and curling your body until your knees make contact with your elbows, and then in control returning your body to a dead hang, is the default at CFSC. With such a high standard for execution, modifications are a must to build the strength and coordination needed. Kipping to the top and slowly working the negative is a great way to work a full range of motion. Notice in the picture above, Dylan's hip is actually higher than his shoulders.

Check out this great video of Annie (wmv) (mov)

Workout:
Complete as many rounds as possible in 15 minutes of:
115 pound overhead squat, 21 reps
15 Knees to elbows
___________________
Burpee Challenge: 68 burpees today