CrossFit Santa Cruz

The Remnants

Sunday getting filthy

Sunday's Class was filled with a complete array of our crew. Athletes from the 6am crew the night crew and everywhere in between working hard and supporting each other through the filthy fifty.  After class, when everyone was recovering, stretching and socializing I was thinking about all of the amazing individuals who make up our community.  The talents that each of you possess go way beyond your Fran time and your 1 rep max back squat.  We would like to tap into that.  

Do you have some good ideas about topics you would like to share with the CFSC community?  Starting today were are inviting you to SUBMIT YOUR POST. If you have an idea you want to share with the rest of us, now is your chance. The person who's entry is picked will receive one free session with a trainer of their choice and their entry will be posted to the website.

Submition Rules:
1. Photo
2. Topic for Post
3. Workout

Submit your post HERE
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If you were one of the last people on earth, who would you want to be with you?
The Remnants
Post thoughts to comments.
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Workout:
Rest Day

It's Fun

Having fun.

Fun is always a good thing.  If something is fun, we want to do it again, and again, and again... Fun is one of the reasons CrossFit is so successful.  We enjoy seeing friends at the gym, sharing the sometimes moderate and sometimes massive discomfort that CrossFit workouts provide.  For our CrossFit kids, the workouts are all about fun.  Obstacle courses, animal walks, games, climbing, jumping, throwing and running are all fun activities that build fitness.   If we teach our children that fitness is fun, we give them an invaluable head start on life. 

Workout: "Filthy Fifty"
For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double unders

Hard Work

Chris running backwards

“All great things in every province, in every domain, come to those willing to suffer and endure and sacrifice and commit. It’s blood, sweat, tears and other bodily fluids that make things happen.”

-Coach Greg Glassman

Workout:

Front Squat
1-1-1-1-1-1-1

Sports

Last year at the open.

There are ten physical skills or favorable adaptations that Crossfit has deemed to be the keys to our fitness and they are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. These same physical skills are also fundamental to many sports such as surfing, basketball, football, and volleyball (to name a few).

In reference to sports and training, in an article entitled "What is Fitness?" from the Crossfit Journal, it explains... "Sport is the application of fitness in a fantastic atmosphere of competition and mastery. Training efforts typically include relatively predictable repetitive movements and provide limited opportunity for the essential combination of our ten general physical skills. It is, after all, the combined expression, or application, of the ten general skills that is our motivation for their development in the first place."

Santa Cruz is known for a few sports in particular, one of them being volleyball. A few of our athletes who train at Crossfit Santa Cruz will be participating in the Harbor Beach Open tournament at the Santa Cruz Harbor this Saturday and they invite you to come out and watch while you bask in the warm August sun.

-Jesse

Workout: Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Do the Work

Cal Fire Crew

Yesterday's post talked about how scaling is often used to allow an athlete to preserve the intensity of a workout. Although it is true we should scale sometimes, not every workout needs to be scaled. The question then is, once an athlete has the capacity to complete a workout like Fran, even it would take an hour, should the athlete scale or not? The answer is both, one day scale the other don't. Attack the workout from different angles. Sometimes we need to just take the hour and do the work.

Workout:
Rest Day

Personalize

Coach D

Most goals in CrossFit have to do with decreasing the time it takes to finish a WoD.  A few pit falls to avoid of course are poor mechanics and incomplete range of motion.  Keeping these simple guidelines we can start to think of creative ways to modify a workout to best fit our needs and help us keep the intensity up.  If your Diane times moves well outside of ten minutes, it is a completely different workout than if it stays under 5 minutes, like Jesse's 3:40 today.  So, modify smart.  Make it as hard as possible while keeping it fast and legit.  Using rubber bands to assist handstand push ups is a great example of this.  We get athletes inverted and pressing, while keeping them moving through the workout at a quicker pace.

Workout:
3 rounds for time of:
500 meter row
20 inch box jumps, 30 reps
3 Rope Ascents

Game Time

Duffy and Chris playing horse.

The local Affiliate Competition is official. Saturday September 12th CrossFit Santa Cruz Central will host the Inaugural Santa Cruz CrossFit Affiliate Cup. Team captains must register this week to secure a spot. There are different divisions in which to compete so anyone interested can participate.  If you are interested in joining a team post to comments.

Workout:

"Diane"

21-15-9
Deadlift
Handstand Push up

Data Collection

Our whiteboard.

Putting our times up on the whiteboard has been a time honored tradition. The top times are posted to celebrate our top performers and to inspire greater performances. There is more to keeping track of our times and weights than simple braggadocio. Keeping track allows us to analyze our progress over time and make sound decisions on how to best improve our training.

Enter BEYOND THE WHITEBOARD.

What is BEYOND THE WHITEBOARD? It is a robust tracking system for our workouts and our food. It includes everything we need to accurately monitor our CrossFit experience. From gym ranking to CrossFit wide ranking, from times to power output, this website has everything. If you want to get serious about making progress, a workout journal is essential. BEYOND THE WHITEBOARD takes our mantra of evidence based fitness to the next level.

Sign Up Today
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Workout:

Snatch

1-1-1-1-1-1-1

Ninja

Game Time.

The below clip is taken from Tyler's facebook page-

"So I am doing a stand up comedy routine Sunday Night at the Verve Lounge in Aptos. I don't think admission is greater than five dollars so bring yourself and your empty wallet. The show starts at nine and they said if I get more than five people to show than I can continue performing at their lovely club. Please attend unless you don't want to."

Let's support Tyler and find out if he is as funny is he is fit.

Date: Sunday, August 23, 2009
Time: 9:00pm - 11:00pm
Location: The Verve Lounge
Street: 7941 Soquel Dr.
City/Town: Aptos, CA
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Workout:
Rest Day

Cheers

Peter and Courtnay 

Today is the big day. We are celebrating you, our athletes. CrossFit is a community-developed program and we believe it is the community that makes us what we are. We moved to the west side of Santa Cruz back in March of 2008 after the marines of Camp Pendelaton came to Santa Cruz to start Operation Phoenix. With the influx of new clients, we quickly out-grew our modest 1,200 sqft digs and moved to our current 3,500 sqft location.  Today is our way of saying THANK YOU. Thank you to our loyal and dedicated crew of athletes who have joined us in our quest for elite fitness.

To help continue to build and foster our great community CrossFit Santa Cruz has signed up as a gym on Beyond the Whiteboard.com. We will be able to track and journal not only our workouts, but also our food.  Sign Up today
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Workout:

Tabata Something Else

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REMINDER

MEMBER APPERECIATION PARTY TODAY 12-5pm
Potluck BBQ
BOUNCE HOUSE AND SPORTING GAMES!
Fish Game Tournament
Come out and relax with your workout buddies.  Unwind, have fun and get to know your fellow athletes a little more.
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