Hope for Cures

This Saturday, July 6 at 9:00 a.m., we will be running the Hope for Cures fundraiser workout. You can participate in any of these three ways.

1. Sign up and Donate to your own page
2. Donate through the gym page
3. Come at 9:00 to workout and support the cause

If you want to particiapte, show up at 9:00 and plan to stay at least an hour. After the workout we will be having a potluck brunch hangout session. Last name A-M, bring protein, last name N-Z, bring carbohydrate.

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Workout

140 Double Unders
70 Wall Balls
35 Toes to Bar
35 Hip extension
15 Muscle Up
5 Rope Climb 

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Holiday Weekend Schedule:
Thursday, July 4th: 8 a.m. and 10 a.m.
Friday, July 5th: 8 a.m., 10 a.m., 12 pm. and 3 p.m.
Saturday, July 6th: Hope for Cures, 9:30 a.m. 
Sunday, July 7th: 8 a.m. and 10 a.m.

Summer Fun

Allison and Levi

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Rest Day

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Holiday Weekend Schedule:
Thursday, July 4th: 8 a.m. and 10 a.m.
Friday, July 5th: 8 a.m., 10 a.m., 12 pm. and 3 p.m.
Saturday, July 6th: Hope for Cures, 9:30 a.m. 
Sunday, July 7th: 8 a.m. and 10 a.m.nly

Keep It Close

Melissa

I have heard Olympic lifting coaches use the que, "lift your shirt off" to emphasize how close the bar needs to stay to the body in the snatch. Good job, Melissa.
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Workout

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

Perfect Chair

Arlo, two-and-a-half years old

Kids squat and deadlift perfectly. Later in life, many kids will stop using this preferred two-legged chair and put their butts in man-made ones. Arlo may lose his stable, flexible and comfortable position. Good thing his parents let him sit in his natural, beautiful squat. 

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Workout

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Learn To Throw

Elliot after the 5:30

Throwing a ball is a skill. It takes hours of practice to become good and many more to be able to be accurate and powerful.

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Workout

3 rounds for time of:
345 Pound deadlift, 5 reps
7 Burpee box jumps, 50"

Rest 2:00

3 rounds for time of:
225 Pound squat clean, 3 reps
6 Parallette handstand push-ups
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Schedue Notice: No 5:30 class tonight, last class is at 3:00

Getz Some

Schedule Notice: There will be no 5:30 gymnastics class tomorrow evening. Last class at 3:00 - See more at: http://www.crossfitsantacruz.com/#sthash.WlcOCppL.dpuf

Laurie G2

Amy and Brett carefully watching over the weekend classes.

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Rest Day
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Schedule Notice: No friday 5:30 class tomorrow last class 3:00

Schedule Notice: There will be no 5:30 gymnastics class tomorrow evening. Last class at 3:00 - See more at: http://www.crossfitsantacruz.com/#sthash.WlcOCppL.dpuf

Chin Over The Bar

Nicole

Nicole is a great athlete who is eager to learn and go hard. She is a pleasure to have in class and fun to be around.
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Workout

Every 2 minutes for 12 minutes complete:
Run 200 meters
Max reps muscle-up - See more at: http://www.crossfitsantacruz.com/#sthash.lJ4oZtQB.dpuf

Every 2 minutes for 16 minutes complete:
5 Pull-ups
10 Push-ups
15 Squats
135 Pound power snatch, max reps

Every 2 minutes for 12 minutes complete:
Run 200 meters
Max reps muscle-up - See more at: http://www.crossfitsantacruz.com/#sthash.lJ4oZtQB.dpuf

L Is For Legit

Laurel

Laurel is an impressive teenager. She is strong, positive and hard working. It has been a pleasure watching her grow up doing CrossFit.
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Workout

Every 2 minutes for 8 minutes complete:
20 GHD sit ups
185 Pound clean and jerk, max reps - See more at: http://www.crossfitsantacruz.com/#sthash.VVheXPH2.dpuf

Every 2 minutes for 12 minutes complete:
Run 200 meters
Max reps muscle-up

Every 2 minutes for 8 minutes complete:
20 GHD sit ups
185 Pound clean and jerk, max reps - See more at: http://www.crossfitsantacruz.com/#sthash.VVheXPH2.dpuf

Every 2 minutes for 8 minutes complete:
20 GHD sit ups
185 Pound clean and jerk, max reps - See more at: http://www.crossfitsantacruz.com/#sthash.VVheXPH2.dpuf

Every 2 minutes for 8 minutes complete:
20 GHD sit ups
185 Pound clean and jerk, max reps - See more at: http://www.crossfitsantacruz.com/#sthash.VVheXPH2.dpuf

Coach Dahlberg

Brett coaching Lucas through a workout.

There are countless atributes that good coaches have that make them effective. Most simply they need the ability to distinguish good movement from bad, then they need the language and determination to affect change.

Can you spot what Lucas is doing correctly, and then can you identify something to improve his performance?

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Workout

Every 2 minutes for 8 minutes complete:
20 GHD sit ups
185 Pound clean and jerk, max reps

Benchmark It

Saturday "Helen"

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Rest Day