Perfect
I once heard Greg Glassman say that it could take up to 5 years to potentiate the squat. Dave is more than 10 years into CrossFitting and still getting more fit.
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Workout
Overhead squat
10-5-3-1
A Gamer
Olivia at noon.
Practicing quality range of motion while training makes game day less unpredictable. Overhead is overhead no matter what region you compete in. he better the training, the better the competition.
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Workout
Row intervals
1 x 800 meters
2 x 400 meters
3 x 200 meters
4 x 100 meters
Matchy Watchy
Fashonistas Megan and Sylvia
This Saturday at 10 am, we will be carving pumpkins and watching the CrossFit Invitational. Join us for some family friendly fun, and some hardcore CrossFit viewing.
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Rest Day
Nailed It
Silas squating for reps.
The primary considerations for a sound squat are: back, heels, depth, and knees. Is your back straight? Are you balanced in the heel? Is your hip lower to the ground than your knee? And are your knees tracking your feet?
If your squat meets the above criteria, consider adding weight.
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Workout
Complete as many rounds as possible in 12 minute of:
15 box jumps (24/20)
10 deadlift (125/185)
5 deficit hspu (45/25lb plate)
For A Cause
Brian during "Lift Up Luke"
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Workout
21-15-9
225 pound Back squat
2 pood Kettlebell swing
Rx'd
Jill. Legit.
Doing CrossFit workouts as prescribed is not a starting point, but a culmination of years of training. The goal is not simply do them as Rx'd, but to do them with high intensity. The best way to get there is to start by doing lighter weights and less reps at high speeds, and then slowly adding weight and reps while continuing to move fast.
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Workout
Jerk 5-3-1 (3 waves)
then,
3 rounds of:
"Barbara"
20 pull-up
30 push-up
40 sit-up
50 squat
rest 3:00
Nothing But Net
Kimberly on the rise.
Last week, Kimberly got a pull-up, a toes-to-bar and a rope climb. She has been focusing on her nutrtion recently and it's helping her reach her goals in the gym.
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Rest Day
Variation
Mario
Small variations in your movement choices can make a huge difference in your fitness.
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Workout
Three rounds for time of:
Run 400m and 25 burpees
then,
Complete as many rounds as possible in 8 minutes of
10 hopping push-ups
10 Overhead walking lunge
In Between
Tom and Dave after a tough workout.
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Workout "Lift Up Luke"
Complete as many rounds as possible in 5 minutes of:
155 pound Power Clean, 5 reps
24 Double unders
10 Pull Up
Cluster
Lucas in the final event at the Affiliate Cup
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Workout
25 L-Pull-ups
Three rounds of:
Clean & Jerk 5-3-1 reps
- See more at: http://www.crossfitsantacruz.com/#sthash.ueJYGVcT.dpuf15
25 L-Pull-ups
Three rounds of:
Clean & Jerk 5-3-1 reps
- See more at: http://www.crossfitsantacruz.com/#sthash.ueJYGVcT.dpuf
15 rope climbs
Three rounds of:
5-3-1 Snatch
