She Did It!

Sunday, April 27th was the date Heather picked months ago as the day by which she was going to get her first muscle-up. We all watched as she came so close to getting it time and time again. But, she could never fully lockout her arms. Last Sunday, at the San Diego CrossFit Certification, the very last part of the day was the muscle-up station. It wasn't bright and early after a few days of rest, but rather after two, full days of workouts and movement drills when Heather finally got her first muscle-up! These pictures don't show her locked out at the top, but, she was! Not only did I see it, but all seventy participants and trainers were there cheering her on! Great job Heather. Way to set a goal and accomplish it!

Workout:

30 Muscle-ups for time

Playing in the Big Leagues

Crossfit Santa Cruz's Paul Webster played for Santa Cruz High this weekend at the Oakland Coliseum for the Dave Stewart/Oakland A's High School Baseball Showdown game. Paul put his squats into play as a catcher and they won 8-4!

CrossFit Santa Cruz helped sponsor the game!

Workout:

3 Rounds:
400 meter run
30 box jumps
30 kettlebell swings (men use 24 kgs, ladies use 16 kgs)

Certified CrossFit Bad Asses

Heather killing it during Fran.

Heather...so strong!

PJ, her first Fran ever!

Hannah, another PR.

Heather, PJ and Hannah of CrossFit Santa Cruz are taking their level 1 certification at CrossFit San Diego this weekend. Not only did they suffer through technique drills yesterday, but they did Fran. Great job ladies!

"Fran"
21-15-9
Thruster (Men use 95 pounds, Ladies use 65 pounds)
Pull-up

All About the Squat

Connor pushes hard out of the back squat.

Way too light for Hannah as she later did 3 reps of her body weight.

Workout:

Find your best back squat at 5,3, and 1 reps
Find your best deadlift at 5,3, and 1 reps
Find your best bench-press at 5,3, and 1 reps

Happy Birthday Devon!

Lets just say that Devon wasn't smiling this much during the workout! Happy 21st Devon!

Check out more picture's of everyone getting a little air in their burpees during Devon's Birthday workout.

Here's the workout they did:

3 rounds of:

1 minute of burpees
1 minute of burpees
1 minute of burpees
1 minute of burpees
1 minute of burpees
400 meter run
rest 1 minute

Before you start, do as many burpees as you can in 21 seconds. Add two more to the number you get, and that is how many burpees you have to complete during each one minute set. If you have any time left over, rest until the next set starts. After the first round, decrease your number of burpees by one in each subsequent round.

Head Rush

Leif looking super solid upside down during a recent CFSC workout!

Workout: BLAST FROM THE PAST (Originally posted by Greg and Lauren Glassman in April of 2001)

Run 800 meters.
5 sets of Bench press at 15 reps from the following posture: Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.
Run 800 meters.

Notes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.

Birthday Girl!

Eva T, still just as adorable! Love the head band!

We're celebrating Eva T's birthday this Saturday, April 26th at the Point Chop House, at 5pm. Come by and wish her a Happy Birthday! The Point Chop House Lounge is located at 3326 Portola Drive in Santa Cruz.

Workout: BLAST FROM THE PAST (Originally posted by Greg and Lauren Glassman)

Row 500 meters.
Sumo Deadlift High-pull 15 reps.
Row 500 meters.
Thruster 15 reps.
Row 500 meters.
Sumo Deadlift High-pull 15 reps.
Row 500 meters.
Thruster 15 reps.

Notes:
1. Row 1:45 or less on the 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.

So Close!

Heather is so close to getting her Muscle Up! She's got the false grip and she can do the transition. But, pushing out of the bottom of the dip to locked out arms is the hardest part for her. She is soooo close! Keep working on it Heather, its days away!

Workout:
BLAST FROM THE PAST (Originally posted by Greg and Lauren Glassman)

Time five muscle-ups and 50 box jumps on 20" plyo box.

Stretch/rest 20 minutes.

Time five muscle-ups and 50 box jumps on 20" plyo box.

We're interested in both times and decay rate from first to second effort.

If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.

If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)

If you mix muscle-ups and pull-ups/dips report numbers of each with time.

CrossFit Couple

Kristy and Scott are a CrossFit Couple! They drive from San Jose about three times a week to train with us at CrossFit Santa Cruz. When we were putting the new gym together, they dedicated countless hours painting and helping us any way they could. Thanks Scott and Kristy for being such a great part of our community. We love training with you and having you around!

BLAST FROM THE PAST
For the next few days, the workouts that are posted will be taken from the CrossFit Santa Cruz Archives. They will be posted exactly how Greg and Lauren Glassman posted them originally, which includes all their instructions and notes. These workouts embody the evolutionary process of how many of the CrossFit workouts were created and the genius behind them!

Workout:
Complete three rounds of this circuit:

Box Jump twenty-five jumps in sixty seconds, then immediately
Powerclean 15 reps.
Rest sixty seconds.

No rest during jumps or powercleans. Each round is about three minutes including rests.

Fit: 20" box and 50% bodyweight powerclean
Superfit: 26" box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean

The Saturday Crew

It must have been worth it if you have a big smile on your face after the workout!

Check out more pictures from yesterday's workout.

Workout:
Go Heavy!

1-1-1-1-1-1-1 of one of the following:

Overhead Squat
Back Squat
Front Squat