Getting good at moving usually involves hours and hours of concentrated effort and practice. Having someone watch you can increase the rate of return of favorable adaptation.
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Workout
10 rounds for time of:
3 Overhead Squats
3 Box Jumps
Then,
Strict weighted Muscle-up, take 15 minutes to workout up to a heavy single
Iris cheering on Sarah during DT.
Going to the gym is more than just "come in and get a workout." It is about pushing our limits, finding our strengths and weaknesses as athletes and human beings, and walking out better than we came in.
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Rest Day
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Reminder
End of Summer Party this Saturday! Details at the gym.
Claire
Congratulations to Dietrich and Hannah! We would like to welcome Claire to the CrossFit Santa Cruz family!
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Workout
Handstand walk step ladder. How far up the ladder can you go without breaking the pattern? 1 step, 2, 3, 4, 5, etc. If you miss, start over at 1 for 8 minutes.
Deadlift 3-3-3-3-3-3-3
Starting Tuesday, October 1st, we will be making a change to our evening schedule. We will be shifting the evening classes back 30 minutes, so classes will now be held at 5:00 pm and 6:00 pm. Please make note of this change.
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Workout
Max reps weighted Pull-ups (30/20)
Row 2,000 meters
135 Snatch, 30 reps
50 Single leg squats
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Reminder
End of Summer Party this Saturday!!! Details at the gym.
Brett, Heather and Marigela
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Workout
Handstand Hold for 7 minutes
30 Seconds on/30 seconds off
If you come down in the 30-second window, kick back up
Then,
Run 800 meters
30 HSPU
15ft Rope ascent, 5 reps
Run 800 meters
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Reminder
End of Summer Party this Saturday!!! Details at the gym.
End of Summer Party this Saturday at Peter and Raffa's house. Details at the gym
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Rest day
Today is the first day of fall
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Workout
Alternating rounds with a partner, complete 10 rounds of:
155 pounds deadlift 12, reps
155 pound hang power clean, 9 reps
155 pound push jerk, 6 reps
Wichmann
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Workout
3 attempts at max set muscle-ups. Rest 2-3 minutes between sets
Then,
Complete as many rounds as possible in 15 minutes of:
50 double unders
75 pound sumo-deadlift high pull, 20 reps
10 ring dips
Brian holding tight
It takes a long time, and a lot of hard work, to get strong.
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Workout
7 minutes to establish max vertical jump
7 minutes to establish your max broad jump
Then,
10 rounds of:
2 front squat, 1 jerk
