Good Afternoon

Instead of going out to eat, all of these people choose to come to Hollis' Noon workout during their lunch break. Now that's dedication!

Workout:
"Climbing Lynne":
5 Rounds:
Max reps of Shoulder Press (Men use 95#, Women use 65#)
Max Rope Climbs

Go directly from the Shoulder Press into the Rope Climbs. Rope climbs are 'touch and go', meaning once you come down you must touch the ground and go right back up the rope. No resting on the ground in between climbs. Rest as needed in between rounds.
Post Numbers to Comments.

Snatch of the Day

Jade shows the start, dip and drop and catch of the Snatch Balance.

Workout:
15 Snatch Balance
5 Rope Climbs
12 Snatch Balance
4 Rope Climbs
9 Santch Balance
3 Rope Climb

For more on the Snatch Balance: [WMV] [MOV]

Blauer Hour

Tony Blauer of Tony Blauer Tactical Systems shows how to keep an attacker at bay. Tony teaches military, law enforcement and civilians self defense through reality based training. His 'S.P.E.A.R. System' uses neuro-muscular drills that "teach(es) individuals how to convert their instinctive reactions into protective and combative tactics."

Workout:
How many rounds in 20 min. of:
250m Row
10 35# dumbbell Push Press
7 Kness to Elbows

Certifiable

This weekend's certified crew.

cer·ti·fi·a·ble /ˈsɜrtəˌfaɪəbəl, ˌsɜrtəˈfaɪ-/ Pronunciation Key - Show Spelled Pronunciation[sur-tuh-fahy-uh-buhl, sur-tuh-fahy-] Pronunciation Key - Show IPA Pronunciation
–adjective
1. capable of being certified.
2. legally committable to a mental institution.
3. Sometimes Facetious. fit or ready for an insane asylum.
4. uncontrollable; insane: a certifiable desire.
(taken from www.dictionary.com)

Workout:
Back Squat: 5-5-5-5-5-5
Post max weight you can complete 5 reps at without re-reacking the bar.

Sugar Kane

John Kane at the Crossfit Games.

Workout:
Max reps of Dips
Row 500m
Max reps of Push Press (@ 1/3 body weight)
Row 500m
Max reps of Handstand Push Ups
Row 500m

The Oly Girls

Jill Ecklund, Megan Mitchell and Ashleigh England at an Olympic Weightlifting competition early last year.

Workout:
21-15-9:
SDHP
Push Press

Men use 115# and women use 85#. Use the same barbell for both movements.

Hot Dogger

Eva T., age 3.
What is your passion? How early on did you know it?

Workout:
'Karen':
150 Wall Ball for time
(Men use 20# Wall Ball, Women use 14#)

Friends and Family

Chris Spealler of Crossfit Park City, Dutch of Crossfit A&M, Zach Thiel, Carey Kepler and Jeremy Thiel of Crossfit Central (From left to right).
Crossfit Santa Cruz would like to welcome all of our out of town guests that have been at the gym, working out with us this week. It's a lot of fun to have you all here.

CROSSFIT SANTA CRUZ WILL BE CLOSED AGAIN THIS SATURDAY AND SUNDAY, JULY 7TH AND 8TH BECAUSE WE ARE HOSTING A SEMINAR. SORRY FOR ANY INCONVIENCE. CLASSES WILL RESUME MONDAY AT 6AM.

Workout:
For time:
20 inch Box jump, 50 reps
15 foot Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Are you done yet?......

Amber Zamora uses her two sons, Gabriel (left) and Manuel (right) as weights during her sit ups.

Workout:
Find your max weighted one rep Pull Up.
You can use a dumbbell, kettlebell, weighted vest, small child or any combination of thereof.
then.....
for time:
50-40-30-20-10:
Double Under
Sit Up

King of the Hill

Marshall Delk on the top of Mount Langley (14,026') in the Eastern Sierras in Southern California.
"If it were not for the lunges, squats, overhead squats, wall balls.......I never would have made it. Crossfit rocks!"

Workout:
5 rounds for time:
35 Squats
30 Walking Lunges
25 Wall Balls
20 Overhead Squats (45# barbell)