Arlo pushing the sled, with a little help.
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Rest Day
Team Up
We had 67 athletes compete in this year's CrossFit Games Open. The CrossFit Santa Cruz team finished in 6th place in our region, garnering a bid to Regionals from May 23-25. The team is working out hard together three days a week in preparation.
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Workout
Push Press 10-10-10-10-10
Row 1,000 meters
Rest as much as needed to go all out.
Sunday
Workout
Hang squat clean 10-10-10-10-10
Row 1,000 meters
Rest as much as needed to go all out.
Saturday
Workout
Tabata Squat
Row 1,000 meters
Rest as much as needed to go all out.
Off to Africa
Dave using a kettlebell and a dumbbell as his super friends.
Dave is an iconic fixture in the CrossFit community. He has been the "demo boy" from the early days at Research Park, all way to this year's Online Judges Course. His determination and work ethic if obvious to all who know him.
This Monday, Dave is off to Africa repair a playground for the children of an orphanage in Zambia, Africa. He designed and built a playground four years ago, and is going back to fix and expand on his previous work.
Congratulations Dave! You're a super friend to everyone you meet. Find out more here.
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Rest Day
Fusty
Chris is demonstrating fantastic overhead position -- his armpits are spun forward, his elbows are locked out and his legs are straight.
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Workout
Deadlift 5-5-5
then three rounds of:
45 pound overhead squat, 20 reps
20 abmat sit-ups
20 hip extensions
max set pull-up
max set push-up
Mixed Up
Dahlberg repping it out.
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Workout
Push Jerk 5-5-5
then three rounds of:
45 pound overhead squat, 20 reps
20 abmat sit-ups
20 hip extensions
max set pull-up
max set push-up
Stretched Out
Peter and Courtnay getting ready.
Getting ready for a workout takes many forms. Raising your body tempature, putting your joints through a full range of motion, and prepping yourself pychologically all play a roll. Don't neglect the warm up. It may be the difference between a PR or not.
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Workout
Hang Squat Clean 5-5-5
then three rounds of:
45 pound overhead squat, 20 reps
20 abmat sit ups
20 hip extensions
max set pull up
max set push up
Staying Interested
Scott
In CrossFit, the potential for improvement is limitless. Month after month, year after year, your capacity can grow.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and
no sugar. Keep intake to levels that will support exercise, but not body
fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics:
pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand,
pirouettes, flips,
splits and holds. Bike, run, swim, row, etc., hard and fast. Five or
six days per week mix these elements in as many combinations and
patterns as creativity will allow. Routine is the enemy. Keep workouts
short and intense. Regularly learn and play new sports."
~Greg Glassman
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Rest Day
Seriously Focused
Brad, determined
There are many details to learn when it comes to human movement and performance. Those details demand a high level of focus and attention. I heard once that "We will be winning over the smart people first." In other words, the more you pay attention, the more you learn. The more you learn, the more fit you get.
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Workout
For time:
100 Pull-ups
