CrossFit Santa Cruz

Human Performance

Coach Burgener tells us "everybody has a different body". In the photo above we can see that each athlete has a unique body, and each is striving for perfect overhead position. If you were the coach, what would you tell these athletes to help them achieve perfect overhead position? Would you say anything at all?
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Coach Mike Burgener will be at our box on Saturday November 8th. The day will consist of skills and drills for the snatch, and the clean & jerk. We will be using barbells and weight. This is not a day for the beginner, but an athlete who wants to work their technique with a master coach watching them. Space is limited for participants, however we are allowing spectators for the event. The only thing better than Mike Burgener coming to us, would be us going to Mike's gym. To reserve your spot contact Hollis at hollismolloy@gmail.com for details.
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Workout:
4 rounds increasing in weight each round
3 Push Press behind the neck
2 Snatch Balance behind the neck
1 Overhead squat
Rest...then
Snatch
2-2-2-2-2
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Burpee Challenge: 83 Burpees Today

Beautiful Baby Boy

Our hearts go out to Jeremy and Kristine Stecker of Eugene Crossfit who lost their beautiful baby boy, Caleb, this week. Our thoughts and prayers are with you.

We will run "Caleb" at CrossFit Santa Cruz as a small way to pay our respects to Caleb and his family.

"Caleb"

8 Rounds:
Run 400 Meters
8 Lunges
8 Box Jumps, As high of a box as you are able

Post time and size of box to comments

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Burpee Challenge: 82 burpees today

Fundamentals

Heather holding strong

With moving into our new box, our focus on the basics will not change. We will still demand full range of motion, and clean lines of action. The push is often overlooked because of its simplicity. This CrossFit Journal Article breaks down the push up in great detail.
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This month we will be making some slight changes to our schedule. One change that has already started is Heather is now coach Friday nights. (5 and 6pm classes)
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Workout:
3 rounds for time of
250 Row
135 pound deadlift, 15 reps
30 squats
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Burpee Challenge: 81 Burpees today

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

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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
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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
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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.
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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).

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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!

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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.
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Workout:
5 rounds of
400 meter run
25 burpees
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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
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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
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Burpee Challenge: 71 burpees today