Well Played

Duffy getting a pullover at noon

Gymnastics can be a challenging endeavor for an adult. The flexibility and strength requirements are extreme, and scaling or breaking down the movements is equally challenging. Despite its difficulties, practicing and getting better at basic bodyweight movements has rewards worth the effort.
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Rest Day

Ready

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Workout

Handstand walk, 10 minutes to establish max consecutive handstand walking steps -- only forward progress counts
Then,
10 rounds of:
155 pound Hang squat Snatch, 3 reps
Box jump 30", 3 reps
3 Muscle-ups

Demo

Coach Tom

Sometimes actions speak louder than words. That is certainly true when demonstrating human movement. Many student-athletes are mimicking what they see before trying to create the picture from the words they hear. It is important to demonstrate properly or you might develop bad habits with your athletes.
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Workout

Back Squat 3-3-3-3-3-3-3

Be Aggressive

Defense

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Workout

Weighted strict pull-up 3-3-3-3-3

Two rounds of:
Run 800 meters
10 burpee pull overs

The Position

Beth working the position.

So much of what we do in CrossFit requires great stability of the trunk.  And so often we see the same position repeated in different movements.  Check out "The Position" series in the CrossFit Journal.

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Rest Day 

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Scedule reminder:

10am class only today!  Beach Workout at Natural Bridges

It's Personal

The weekend crew.

Getting to know the people you workout with has rewards too countless to name.  The community of CrossFit is supportive, encouraging and diverse.  How many different professionals do you see.  Architect, Firefighter, Psychologist, Professor....

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Workout 

10 rounds for time of:

10 Deadlift
10 GHD Sit ups 

To Toes or Not To Toes

Matt cleaning in the prison yard.

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Workout 

"Strict Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Dead hang pull-ups
10 Push-ups
15 Squats 

Make The Difficult Look Easy

Kimberly

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Workout

Every 30 seconds for 10 minutes Snatch, 1 rep

Every 60 seconds for 10 minutes Clean and Jerk, 1 rep 

Back Squat 5-4-3-2-1

Beach Day

Guess Who? Inverted.

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Rest Day
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Beach Workout this SUNDAY, Sept. 15, 10 a.m. at Natural Bridges Beach.

Expect swimming, running, games and other fun workout activities. Feel free to pack some snacks and bevies, as many people will be hanging out after to enjoy some fun in the sun with the community.

Coach Tom

Tom Roth
808-371-8471
ThomasJ.Roth@gmail.com
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I was born and raised in Honolulu, HI. I left Hawaii to attend college at Colorado State University in Fort Collins, graduating in 2008 with a degree in International Studies focusing on Chinese language and culture. I discovered Santa Cruz by chance while on a cross-country road trip in early 2009 and haven’t wanted to leave since.

Before becoming a coach here at Crossfit Santa Cruz, I was a coach at CRUZ aquatics (formally known as Santa Cruz County Aquatics) for four years, bouncing around from beginning 8-12 year-old swimmers, to 5-8 year-old pre-competitive swimmers, and then finally to coaching the dry land workouts for high school level.

My athletic background involves primarily ocean related endurance sports. Throughout the years I’ve been involved in swimming, surfing, water polo, triathlons, downwind paddle boarding, open ocean kayaking, and 6-man outrigger canoe paddling, but it wasn’t until I found CrossFit Santa Cruz in 2011 that I got into the best shape of my entire life.

I believe that an active lifestyle is an essential part of a rich and satisfying life. My aim in coaching is to spread that mindset and to have fun helping others benefit from CrossFit just as I have.