Humility

Corey learning a push up variation

It is common to be humbled by a workout or even a basic
gymnastic move. In order to make gains, we need to
set goals. Increasing our athletic capacity by trying
new things and learning new movements
is a cornerstone of quality training.

Heather Mac Attempting a Muscle Up

Set a goal, don't give up, even if it means
checking your ego at the door. And remember...
it is as much about the learning as it is about the
doing.

Heather's "get my muscle up by" dates:
January 1st, 2008.
March 1st, 2008... the date of this video.
April 27th, 2008

Stay tuned...

Triple

Triple Extension

The only acceptable way to jump in weightlifting
is backwards. If the weight of the bar pulls us
forward we tend to miss the lift. Reaching full
extension as shown in the picture above allows
us to receive the bar directly over our center of
mass.

Mike Burgener has a beauty of a workout/drill
to teach reaching extension. The jumping
back squat.

Try 1 minute jumping back squat.
Use a 45 pound bar. Only leave the ground enough
to slip a piece of paper under your shoes.
Can you make it to 50?

Get Tight

Annie of CFSCC flying strong.

Preserving the midline while under
load and or fatigue is vital. The GHD
sit up is a wonderful exercise to develop
the ability to maintain midline stability.
Two key points to keep in mind when
practicing the GHD sit up.

1. The legs drive the movement.

2. The torso must remain extended

Workout:

Jump rope, double unders, 84 reps
Thruster, 35 pound dumbbells, 21 reps
Jump rope, double unders, 60 reps
Thruster, 35 pound dumbbells, 15 reps
Jump rope, double unders, 27 reps
Thruster, 35 pound dumbbells, 9 reps

Grip it and Rip it

Coach D

Grip strength is often the limiting factor
in a workout. Maybe it's while going for
that max deadlift, or that max set of pull ups.
Working our grip strength is not squeezing
twisted pieces of metal or squishing a
rubber ball. Try the workout below and
tell us what you think.

3 Rounds for Time

21 Single Arm Kettlebell Snatch, Left arm
21 Knees to Elbows
21 Single Arm Kettlebell Snatch, Right arm
21 Knees to Elbows

Chess

Gaming the WOD

How much Gaming is too much? Can
we strategize our way to a slower time?

How much Gaming isn't enough. Is no
planning costing us our PR?

The Next Generation

UCSC Water Polo Athletes

CrossFit started out in a very small section of
Claudio Franco's Jiujitsu Studio. Coach Glassman
trained clients with great success. As the months
and years went by more people started to get into
functional fitness. With the birth of the certification
process the CrossFit trainer was born. The first
generation included the likes of Tony Budding,
Eva Twardokens, and Nicole Carroll all who trained
clients producing great results. A few generations
later, we can wonder who the next monster trainers
will be.

Indefatigable

While thinking of ways to thank Leif for his work on the
new box the word indefatigable comes to mind. Leif is a
civil engineer with a full time job. That didn't stop him
from designing, building (and of course testing) the pull up
bars, laying our beautiful floor, building parallettes, painting
the walls and hanging the white boards, all in the span of
one week. In life it is not what you know, but who you
know, and we all know that Leif is one to know.

THANK LEIF THE NEXT TIME YOU SEE HIM!!!

Skills

Participants at the Level I Cert learn the Jerk

Is it possible to always improve? Or is it
unrealistic to assume we can always get better?
CrossFit takes the approach "attack your
weakness." What ever it is that you are not
good at or hate to do, is precisely the thing
you should work on. For example if you hate
Thrusters, make it your daily chore to practice
and get better at them. Take your weakness
and turn it into your strength.

Community

Dutch and Meggy CrossFit ATM
Jeff and Jason GSX CrossFit
at dinner before a Level I Cert
with Patrick, Hollis and Tony

CrossFit is a strength and conditioning program for sure,
but one of the greatest aspects of CrossFit has nothing to
do with fitness. The community is one of the most important
parts of what we do. Why do you come to the gym all the
time? To suffer? To get strong? To look good naked? What
ever the reason may be we wouldn't do it if we didn't like the
the people we spent the time with. Sharing our pain and our
joy bonds us in ways not easily defined or understood. So
the next time we show up at our box for a workout let's take
notice of the people we choose to surround ourselves with
and enjoy the community that we belong to.

Aim High

CFSC Trainer Mallee exploring the vertical world.

World-Class Fitness
in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
(from http://www.crossfit.com/cf-info/start-how.html)

When was the last time you tried something new?

________________________________________
CFSC WILL BE CLOSED ON FEB 28TH AND 29TH
FOR A LEVEL II CERT.
________________________________________

WEEKEND CLASSES WILL BE HELD NORMAL TIME
AT THE CURRENT SITE (RESEARCH PARK)

CLASSES AT THE NEW GYM BEGIN ON MONDAY,
MARCH 3RD