CrossFit Santa Cruz

Torn Hands?

Amy overhead squats during yesterday's workout. The workout I gave was the following:

3 Rounds for time of:
400 Meter run
30 Overhead squats
15 Pull-ups

It turned out that almost everyone's hands were shredded whether it was from the Games last weekend or Angie on Tuesday, so some people substituted 3 rope climbs while other people subbed 20 ring rows each round for the pull-ups.

Kristy gives her hands a rest and ring rows instead.

Matt rope climbs instead of pull-ups.

For those of you who often workout by yourselves, it is important to be able to think up alternative exercises that have similar functions if you are injured, do not have the prescribed equipment, or simply need an easier modification. What other pulling exercises would have been suitable substitutions for pull-ups in this workout? Be creative!

Look for Zone Competition Results on Monday and the announcing of a new Challenge! This one is 100 days long and has nothing to do with food!

Have a great weekend!

Functional

Hollis Cleans, then Push Presses one of our five gallon water jugs, one-handed.

One of the many reasons doing CrossFit makes sense to me, is that it is functional. Learning how to safely place a five gallon water jug on top of the refrigerator is something we can all benefit from.

What are some other ways in which you use CrossFit in your everyday life?

Workout, for time:

21-15-9
Clean and Jerk
Pull-up

Farewell

May the winds always be at your back Angel.
Until next time...

Workout: "Angel"
5 rounds for time of:
95 pound squat Snatch, 30 reps
21 Pull ups

CrossFit Santa Cruz has no mirrors. Why?

To avoid stating the obvious, and to leave the snide
jokes about tricep extension and curls alone, there are
reasons not to have mirrors. When performing functional
movements at high intensity, an athlete must feel the
proper position. Movements that have high skill and
demand extreme speed can not be learned while
looking in a mirror.

Can you snatch with your eyes closed?

Here is a video of Angel's last workout.

Heart

The crew working in close quarters.

Workout: "Kallista"

Body weight Clean and Jerk, 30 rep

What pushes us to go to our limits?

What drives us to pursue seemingly impossible tasks?

(Post thoughts to comments.)

Bravo

The 4th fittest man in the world= Patrick B

Big Congratulations to Pat. After two days of
intense competition Pat proved himself to be an
outstanding athlete, along the likes of Dutch Lowy,
James Fitzgerald, Josh Everett, and Chris Spealler.
The final results are here.

The training for the CrossFit Games 2009 starts today,
with some well deserved rest.

Workout:
Rest Day

Our Team

Patrick has positioned himself in 4th place after the first day of the
CrossFit Games.

Scott must have studied the rules very closely before his workouts. Exposing his
ear while getting the bar overhead

and making sure to contact the bar with his chest.

Kristy proved to everyone she has what it takes

Our team has impressed us all with their hard work and determination.
Best of Luck on the Final Event.
Check out the CrossFit Games site to see all the updates.

___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.
___________________________

Game Day

Adrianna tallies up the score.

Workout:

5 rounds
115 pound full squat Snatch, 10 reps
5 Muscle Ups

Quantifiable fitness. How much do you weigh,
how much does the object weigh, how far did
you move it?

Fight Gone Bad is a great workout to demonstrate
clearly if you are getting more fit. If your score
goes up, more fit. If your score goes down, less fit.
Photos Here

While speaking of quantifiying our fitness, the Games
are upon us. Scott, Kristy and Patrick are representing
CFSC. We will get some photos of them this weekend so
keep an eye out.
___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.
___________________________

Stylin'

OUR NEW SHIRTS ARE IN!!!

Workout:
21-15-9
Sumo Deadlift High Pull; 1/2 body weight
Push Jerk; 1/2 body weight

Happy 4th of July.
With the CrossFit Games fast approaching
our very own Zone Challenge is coming to
an end. If you missed a workout this week
don't worry, we will be having make up workouts
next week after the games to make sure
everyone has a chance measure up.

Can anyone guess what is so funny in this
picture?
___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.

There will be one class July 4th at 9:00am
___________________________

Brothers

Olin and Sean stretching it out on some pull ups.

Workout: "Fran"
21-15-9
95 pound Thruster
Pull Up

These two studs aren't actually brothers, they are however
tight shoulder brethren.Shoulder flexibility is hard earned,
but these two studs are on the journey. Olin came
in with some of the tightest shoulder we have seen, but
now he is on his way to a beautiful overhead squat.
Proving that with a lot of hard work and diligent practice
that anyone who wants one, can have an overhead squat.

The kipping pull ups is one of the tools these gentlemen
are using to open up their shoulders.
___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.

There will be one class July 4th at 9:00am
___________________________

'Scuse Me While I Kiss The Ground

Lucas practices handstand push ups with the assistance of
bands.

Workout:
1 mile run for time
Rest as needed
Max Set Pull Ups

This week marks the end of the CFSC ZONE CHALLENGE.
After six weeks we will see who the zone helped and how.
We have witnessed some drastic physical changes, some
amazing performances and inspirational personal records.
It will be interesting to see who has increased their work
capacity across broad time and modal domains. Angel
seems to be wearing less around the gym. Stronger and
leaner Kristy is moving a lot more weight, and Scott is
walking around like a new man. Adrianna found her
intensity and looks to be improving outside of the gym also.
On average our crew is lighter, stronger, and more
importantly, happier, friendlier and more committed than
ever.

Stay tuned for the hard numbers, because it really
comes down to, "What's your Fran time?"

Our testing WODs are:
Tuesday: Tabata This
Wednesday: 1 mile Run, Max reps Pull Ups
Thursday: Fran or Helen
Friday: Fight Gone Bad
***We will do body measurements on Friday at the 9am
class***

Results will be posted next week!!

We will be closed Saturday and Sunday for the
CrossFit Games.