Sarah
The affiliate competition workouts have been announced and look like a ton of fun. Have fun strategizing with your teams and getting fired up this week. The event takes plaee this Sunday at Mission Hill Junior High all day.
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Workout
Reverse Burpee Practice for 20 minutes
Working in groups practice all 5 movements on the glute ham developer.
Megan C.
Staying focused can be difficult when the workouts get hard, and others around you are going fast. Keep yourself doing what is right for you and going at your own pace. This is incredibly important to your success in CrossFit.
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Workout
With a 10-minute running clock, row 1k, then complete as many rounds as possible with the remaining time of:
135-pound Push press, 5 reps
5 chest-to-bar pull-ups
Reverse Tabata L-sit on parallettes or rings
Cobb
Keeping your elbow stacked on top of your wrist is critical in the dip.
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Rest Day
3 p.m.
Waiting to use the arms until the hip is finished is how we maximize power in many human movements. Practicing keeping your arms long fir as long as you can will help your fitness.
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Workout
Tabata Toes-to-bar
Three rounds of:
Snatch, 3 reps
Snatch, 2 reps
Snatch, 1 rep
*use the same weights for each round, but increase the weight for each set go every 90 seconds.
With a 10-mintue running clock, run 800 meters, and then complete as many 225-pound clean and jerks as possible with the remaining time.
Megan goes for it and completes the Half Marathon Row.
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Workout
Use rolling carts and skateboard to make 3-5 forward passes and 3-5 backward passes across the gym. The cart is being pulled in a plank position, and requires a slight lean to make forward process.
15 rounds of:
35-pound strict weighted Pull-up, 3 reps
3 reps Back squat, as heavy as possible
Scott and Liam
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Workout
3 attempts at max-effort handstand hold, face-in against wall. Think of this as an inverted plank hold challenge. Alignment is the goal. The heel of the hand should be within 8" of the wall.
5 rounds for time of:
20 Kettlebell swing
10 Burpee
200 meter run
Set up under a bar that is 6" above your reach for the burpees. Jump and touch the bar for each burpee rep.
Laurel in the afternoon.
Schedule Reminder:
All evening classes now run on the hour at 5pm and 6pm. We also added a Friday 5pm to the schedule.
Additionally, starting today, our Teen classes are back. If you are interested in signing up, please contact us at staff@crossfitsantacruz.com.
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Rest Day
Angel ready to go.
Starting Tuesday, October 1, 2013, we will be running our new schedule. Evening classes now run on the hour at 5pm and 6pm. We have also added a Friday 5pm class to the schedule.
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Workout
3 rounds for time of:
50 Med ball Cleans
20 Ring dips
Tom, Matt, and Hollis.
Thanks to Peter and Raffa for hosting a great End of Summer Party!
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Workout
With a 3-minute running clock complete as many pistols as possible.
Then,
Row 500 meter
155 pound Push Jerk, 20 reps
