KK and Dawn
Team competiion can challenge more than just your body. The added pressure of wanting to help your team sometimes makes the challenge more mental and adds a level of intensity that is regularly lacking.
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Rest Day
Joe
Joe and crew have done a fantastic job producing the CrossFit Games recap shows that are currently airing on ESPN. The final set of shows run tonight from 5 pm-8 pm.
For more information, check out the CrossFit Games website.
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Workout
25 L-Pull-ups
Three rounds of:
Clean & Jerk 5-3-1 reps
On Top
This Saturday, October 19, we will be running the Lift Up Luke workout to promote Autism awarness. Join us for a great workout and a great cause.
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Cara's 148 pound Snatch - [video]
Cary's 305 pound Clean & Jerk - [video]
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Workout:
Back Squat 3-3-3-3-3-3-3
Team CFSC
Yesterday was a great day of competition and community. All of our 27 athletes represented the gym with poise, effort and camaraderie. It was a joy to compete alongside you all, and a great victory for our gym.
Thank you Paige, Dylan and all of the CrossFit 831 crew for hosting us. It was a very fun day!
-Coach D
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Workout:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
We are Closed today for the local Affiliate Cup competition. We will be at Mission hill junior high all day. Good luck to everyone competing and have a great time.
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The order for the Hopper Event tomorrow:
Darlene at 3 p.m.
Heat times for Sunday's competition can be found here.
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Workout
Four movements will be performed one at a time, each with a 2-minute time limit and 1 minute to rotate between movements.
Row as far as possible (meters) in 2 minutes.
Freestanding Handstand: hold a freestanding handstand for as many total seconds as possible in 2 minutes. The hands must stay within a 36"x36" box for the time to count and you must stand upright between attempts.
Tire Flip + Med-ball Clean: Accumulate as many reps as you can with a big tire or 100-pound medicine ball in 2 minutes. After each tire flip, the athlete must touch both feet to the ground inside the tire. On each clean, the medicine ball must be thrown over the athlete's shoulder while they are standing with their hips and knees locked out.
Burpee Pull-over: Perform as many burpee pull-overs in 2 minutes. They can choose any pull-up bar to use, as long as it is higher than their max reach while standing.
Med ball clean
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Workout
Complete as many reps as possible in 5 minutes of:
Reverse Burpee
Then,
Cluster 3-3-3 (tap and go)
Clean and Jerk 1-1-1-1-1-1-1
Tara keeping the rope close.
The 2013 Santa Cruz Affiliate Cup is this Sunday, October 13 at Mission Hill Jr. High school. The event starts at 8 a.m. and is an all day event.
Every year, the Affiliate Cup brings our local community together for a fun and competitive event. If you're free Sunday, come out and support your fellow athletes and all the CrossFit athletes from around Santa Cruz. They are still looking for volunteers. If you are interested, please sign up at the gym.
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Rest Day
Kristy
Kristy has returned to CrossFit after being away a little more than a year. We are so happy to welcome her back. Her attention to detail and strong work ethic are great to have in any class.
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Workout
Working in teams of two, one person works at a time complete for time:
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
then
Find max depth kipping HSPU for 5-3-1
Deadlift 5-3-1
*alternate between the deadlift and the HSPU
