Bravo

Dsc02018
The 4th fittest man in the world= Patrick B

Big Congratulations to Pat. After two days of
intense competition Pat proved himself to be an
outstanding athlete, along the likes of Dutch Lowy,
James Fitzgerald, Josh Everett, and Chris Spealler.
The final results are here.

The training for the CrossFit Games 2009 starts today,
with some well deserved rest.

Workout:
Rest Day

Our Team

Patrick has positioned himself in 4th place after the first day of the
CrossFit Games.
Dsc03227
Scott must have studied the rules very closely before his workouts. Exposing his
ear while getting the bar overhead
Dsc03206
and making sure to contact the bar with his chest.
Dsc03208
Kristy proved to everyone she has what it takes
Dsc03214

Our team has impressed us all with their hard work and determination.
Best of Luck on the Final Event.
Check out the CrossFit Games site to see all the updates.

___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.
___________________________

Game Day

Dsc03074
Adrianna tallies up the score.

Workout:

5 rounds
115 pound full squat Snatch, 10 reps
5 Muscle Ups

Quantifiable fitness. How much do you weigh,
how much does the object weigh, how far did
you move it?

Fight Gone Bad is a great workout to demonstrate
clearly if you are getting more fit. If your score
goes up, more fit. If your score goes down, less fit.
Photos Here

While speaking of quantifiying our fitness, the Games
are upon us. Scott, Kristy and Patrick are representing
CFSC. We will get some photos of them this weekend so
keep an eye out.
___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.
___________________________

Stylin'

Dsc02982
OUR NEW SHIRTS ARE IN!!!

Workout:
21-15-9
Sumo Deadlift High Pull; 1/2 body weight
Push Jerk; 1/2 body weight

Happy 4th of July.
With the CrossFit Games fast approaching
our very own Zone Challenge is coming to
an end. If you missed a workout this week
don't worry, we will be having make up workouts
next week after the games to make sure
everyone has a chance measure up.

Can anyone guess what is so funny in this
picture?
___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.

There will be one class July 4th at 9:00am
___________________________

Brothers

Dsc02780
Olin and Sean stretching it out on some pull ups.

Workout: "Fran"
21-15-9
95 pound Thruster
Pull Up

These two studs aren't actually brothers, they are however
tight shoulder brethren.Shoulder flexibility is hard earned,
but these two studs are on the journey. Olin came
in with some of the tightest shoulder we have seen, but
now he is on his way to a beautiful overhead squat.
Proving that with a lot of hard work and diligent practice
that anyone who wants one, can have an overhead squat.

The kipping pull ups is one of the tools these gentlemen
are using to open up their shoulders.
___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.

There will be one class July 4th at 9:00am
___________________________

'Scuse Me While I Kiss The Ground

Dsc02699
Lucas practices handstand push ups with the assistance of
bands.

Workout:
1 mile run for time
Rest as needed
Max Set Pull Ups

This week marks the end of the CFSC ZONE CHALLENGE.
After six weeks we will see who the zone helped and how.
We have witnessed some drastic physical changes, some
amazing performances and inspirational personal records.
It will be interesting to see who has increased their work
capacity across broad time and modal domains. Angel
seems to be wearing less around the gym. Stronger and
leaner Kristy is moving a lot more weight, and Scott is
walking around like a new man. Adrianna found her
intensity and looks to be improving outside of the gym also.
On average our crew is lighter, stronger, and more
importantly, happier, friendlier and more committed than
ever.

Stay tuned for the hard numbers, because it really
comes down to, "What's your Fran time?"

Our testing WODs are:
Tuesday: Tabata This
Wednesday: 1 mile Run, Max reps Pull Ups
Thursday: Fran or Helen
Friday: Fight Gone Bad
***We will do body measurements on Friday at the 9am
class***

Results will be posted next week!!

We will be closed Saturday and Sunday for the
CrossFit Games.

B is for Strong

Dsc02866
Tony B. squats his max

Workout:
25 Deadlifts; body weight
50 Knees to Elbows
95 pound Squat Clean, 25 reps
50 GHD Sit Ups
65 pound Squat Snatch, 25 reps

The ability to clean an object, including a barbell,
is limited by the amount an athlete can squat. Training
with heavy front squats gives us the confidence
that we can sit underneath the heavy weight without
being crushed. When cleaning, if we're not afraid of the
weight, we're more likely to move quickly and smoothly
to pull ourselves down into the squat to catch the barbell
and stand it up.

Tony can clean 235 pounds and as the photo
above shows, he can squat 295 pounds.
___________________________
SCHEDULE CHANGE!!!
CrossFit Santa Cruz will be Closed July 5, and 6th for the
CrossFit Games in Aromas.

There will be one class July 4th at 9:00am
___________________________

Push It

Dsc02788

Workout:
5 rounds each for time:
20 Push Ups
20 Pull Ups

By lifting her chin and maintaining a rigid
plank, the bottom of Mallee's push-up hovers
perfectly over the floor.

CrossFit's theoretical skill development of an athlete, puts
gymnastics before weightlifting. An athlete must learn how
to control their own body, before moving on to controlling
an external object. The need to be rigid is obvious when
attempting a max deadlift, but it all starts with the ability
to do simple bodyweight tasks, without distorting the midline.

To achieve the perfect push-up... as you approach the ground
if you feel any one part of your body about to touch the ground
pull it away until, chest, hip, and thighs contact simultaneously.

Get Inverted

Dsc02922
Leif and Adrianna changing their perspective

Workout:
30 feet walking Handstand
60 feet walking Lunge
10 Muscle ups
60 feet walking Lunge
30 feet walking Handstand

(if you don't have free standing, walking handstands,
substitute 1 minute handstand hold. If you don't have
muscle ups substitute 4 dead hang pull ups and 4 ring
dips per rep)

Are you comfortable being inverted... Or does it terrify
you to be upside down? As athletes we should strive to
achieve balance, coordination and agility on our hands
as well as our feet.

When was the last time you were upside down?

How long can you hold a handstand?