CrossFit Santa Cruz

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
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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.
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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
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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
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Burpee Challenge: 68 burpees today

Get Strong

Annabelle learning her own strength.

Getting strong is simple right? LIFT HEAVY. It is not quite that simple. The best resource in the CrossFit community is Mark Rippetoe of CFWF. He is an expert in the field and highly respected author. He is the coach for the sold out CrossFit Barbell Certification at CFSCC in November. Proper technique for the deadlift, back squat, and press, are essential to maximum efforts, expert coaching is critical.

Workout:

21 Back squat, body weight
500 meter row
15 Back squat, body weight
500 meter row
9 Back squat, body weight
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Burpee Challenge: 67 burpees today

Fresh Meat

Emmitt hits the top of the rope

It is always fun to watch new athletes come to CrossFit Santa Cruz. New additions to our community add varying skill sets, varying fitness levels and new energy to the gym. Emmitt is one of our new initiates, and is proving himself to be one tough athlete. Welcome Emmitt!

Do you remember your first group class? Do you remember life before CrossFit?

Workout:
5 rounds each for reps of
Sprint 100 meters
225 pound Deadlift, 30 seconds
Push up, 30 seonds
135 pound hang power clean, 30 seconds
Ring dip, 30 seconds
Rest 2 minutes
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Burpee Challenge: 66 burpees today

Fashion Police

Lulu girls

Workout gear...what do you wear? Do you get super nice workout gear, do you pull items out of the dirty hamper, or are you somewhere in between? CFSC has always been a place to check out the coolest shoes. For clothing, Lulu lemon for ladies and O'neill super freaks for the boys is the current trend. Both seem to provide functionality superior to the dirty hamper wear.

"It's not how you CrossFit, it is how you look when you CrossFit" unknown author

Workout:
21-15-9
Back squat, body weight
Burpee
Pull up
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Burpee Challenge: 65 burpees today

Bond....James Bond

Sunday slaughter aftermath

Every now and again the energy is right, the crew of athletes is right, the work out is right, everything comes together to produce a total "slaughtering". When everyone in the room has suffered to the point of not caring about the usual day to day 'mind chatter.' No one is thinking about work, no one is concerned about their remaining blocks for the day, no one cares that they are sweaty and stinky, maybe bleeding, no one cares if anyone else is looking at them. These are the times when a camaraderie is born in the shared suffering that seems to transcend our understanding.

"thank you coach may i have another"
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UCSC Men's Water Polo Team vs Patricia
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Workout: "The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
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Burpee Challenge: 64 burpees today

Efficacy

Dietrich pulling himself towards the top.

Making progress, can take on a very subjective reality. We always want what we don't have. It may start with something simple, like you want one pull up. It may be that Fran as Rx'd. It may be can you beat Pat's time on "Christine". What ever goal you are currently working to accomplish, the moment you achieve it, you may instantly realize your new goal. There in lies the rub.

Workout: "Christine" (wmv) (mov)
3 rounds for time of:
500 meter row
Bodyweight Deadlift, 12 reps
20 inch box jump, 21 reps
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Burpee Challenge: 63 burpees today

Hang Loose

Amy and Olin hanging out.

Let's talk about recovery. The body needs to be pushed to its limits to adapt, but if we don't allow adequate time to recover, our hard work may be in vain. Eva T once told me "workouts are only as good as your recovery." She told me about contrast paths, foam rollers and other body maintenance practices. This weekend take the time hang out and recover. Get in the hot tub, or jump in the ocean, maybe a massage. Enjoy!!!

Workout:
5 rounds for time of:
30 Jumping Pull ups
15 Walking lunges
30 Box jumps
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Burpee Challenge: 62 burpees today

Split Decision

Carie splits her jerk

Yesterday we talked about feet and hand positioning. The split jerk demands fast feet and fast hands. Olympic style weightlifters train the split to increase there maximum load. That usually alway involves training the same foot forward. Should we as CrossFit athletes do the same? Maybe, or maybe we should train either foot forward. While working our jerks a few days ago, Pat and myself noticed that we both seemed faster and more stable with our weak foot forward. Why do you think this is?

Workout:
21 Push jerk
21 Hip Extension
30 Lunge
30 Squat
10 Push Jerk
5 Split Jerk
15 Back Extension
30 Lunge
30 Squat
9 Split Jerk
9 Snakey back extensions
30 Lunge
30 Squat
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Burpee Challenge: 61 burpees today