Oly Expert

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Saturday and Sunday, October 18-19, Greg Everett is giving an Olympic Weightlifting Seminar in Chico, Ca at CrossFit NorCal. Don't miss this opportunity to learn how to snatch and clean and jerk from expert Coach, Greg Everett, and National Champion Weightlifter, Aimee Anaya.

Workout:
5 rounds for time of:
1 Squat snatch + 10 overhead squats (men use 95 pounds, women use 65 pounds)
15 pull-ups

Watch the above workout done at the old CrossFit Santa Cruz gym by Annie and Eva of CrossFit Santa Cruz Central and Jolie of CrossFit One World! wmv, mov

Burpee Challenge: 13 burpees today! 91 burpees to buy-in.

Slow and Controlled

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Jon gets his knees all the way up to his elbows and makes it look easy!

Because of the body control and core strength needed to do knees to elbows properly, it is very difficult to put this movement in a timed workout. The stronger your mid-line is, the faster you will be able to perform knees to elbows without being tempted to swing or kip. Being able to completely stop yourself at the bottom while fully extended can be just as taxing as getting your knees up to your elbows without swinging.

Workout:

21-18-15-12-9-6-3
Kettle bell swing (men use 24 kg, ladies use 16 kgs)
Knees to Elbows

Go as fast as you can on the knees to elbows without using momentum to complete the movement. You will get more out of being slow and controlled, then fast and all over the place!

Burpee Challenge: 12 burpees today! 78 to buy-in.

Hands On

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Duffy gets some pointers from Hollis

You have probably noticed that CrossFit is very hands on! When we want you to straighten you back, we make you think about it by touching your back exactly where it needs to be tightened. When we say "knees out," we place a hand on the outside of your knee and make you feel exactly what part of your knee needs to be pushed outward. And, at one time or another, you have probably almost landed on your butt as your Coach pulled your hips back as you squatted down and were forced to feel what it feels like to stay on your heels and push your hips back and down.

The reason we encourage the tactile approach, is that we all have to rely on what our body feels to tell us if we are moving correctly or not. When you drop something on the floor and your Coach is not there to tell you that your back is rounding as you pick it up, or you do not have a mirror in which to check your form, you need to FEEL that it is right or wrong. The more aware of your body you are, the better CrossFitter you will be!

Workout:
How many rounds can you complete in 15 minutes of:

10 Power squat cleans (men use 95 pounds, women use 65 pounds)
10 Ring dips

Burpee Challenge: 11 burpees today! 66 to buy-in.

"KICKING IT UP A NOTCH"

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Leif working for a 100 pound pull up

This past weekend I attended the first CrossFit Nutrition
Certification hosted by SFSC presented by Rob Wolf
It was phenomenal.

On Saturday July 26th at 9am I will report some of what
I learned as well as give a follow up talk to the Zone
Competition.

Due to our focus on nutrition, our clients and trainers have
had some phenomenal results over the past few months.
Some of those changes have been posted on the website
while others are still being discovered.

The seminar helped re-spark my desire to help all of you
and I learned some new ways to tweak the Zone for our individual
needs. The food we choose to put in our bodies directly
effects how we feel when we workout and thus the results we have.

The Zone Competition made our gym buzz with talk of food,
performance gains and how to stay balanced. I want to continue
that enthusiasm and help you all take your nutrition to the next
level, whatever that level may be for you.

I believe there is a wide spectrum of reasons we
come to CrossFit that are related to what we hope to get out of our time here.
Some of us are looking to compete at next year's CrossFit
Games. Some of us are hoping to look better in a wedding dress.
While others, are training for a college sport. But, all of us want to
live longer, fuller, happier lives. Nutrition is the building block
of our fitness pyramid. Let’s keep pushing each other to eat
better, feel better, perform better and go harder.

See You Saturday at 9am.

Coach D

Workout: “Cindy”

How many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Burpee Challenge: 9 burpees today! 45 to buy-in.

The Addendum

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We posted that Olin was a closet Zoner and had some
amazing results. Well that was only part of the story.

Coach D spent Saturday at the CrossFit nutrition cert,
and after class she started filling everyone in. The new
focus seems to be a strict Paleo diet. Eat meats and
vegetables, nuts and seeds, some fruit, little starch,
and no sugar. No dairy, no grains, no legumes, no
problem apparently for Olin. His first step toward the
zone challenge was no grains.

And to continue our story of improvement, Olin tried to
get a muscle up today for the first time. We explained
the false grip, we wished him the best of luck and watched in
utter amazement as he got 3 in a row. So I guess maybe
the next nutrition challenge should be a Paleolithic Showdown.
If it works for Olin???

-H

Check out the Sunday class workout and get a chance to see
Olin's first, second and third muscle ups.

Burpee Challenge: 8 burpees today! 36 to buy-in.

Climbing High

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Lucas scales our 20 foot ropes yesterday during this workout:

800 Meter run
100 Squats
5 Rope climbs
400 Meter run
75 Squats
4 Rope climbs
200 Meter run
50 Squats
3 Rope climbs

Burpee Challenge: 7 burpees today! 28 to buy-in today.

There are now 60 Burpee Challenge Participants from all over the world who have emailed in that they want to be on our list! The list is just a way for all of us to stay accountable to each other. Knowing that you all are out there doing your burpees each day, will help us here in Santa Cruz complete ours. As the numbers increase, please feel free to post on our site and send pictures to malleejs@gmail.com. I'll also send out emails every once in a while to check on you, but feel free to email me anytime.

Twisted Love

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Amy and Hannah dipping during Thursday's WOD.

Working the full range of motion on the ring-dip is always exhausting. No matter how long you have been able to do a ring-dip, there is at least one workout where there is no more push left in your arms, and you have to shake it out before trying again. For those of us who still have difficulty with ring-dips, jumping to support and working the negative can be just as challenging. And that, of course, is one of the twisted reasons we love CrossFit; no matter your level, it always pushes you to the brink of your ability and therefore makes you stronger in the process!

Workout:
60-40-20:
Double Under
Box Jump
Squat

Burpee Challenge: 6 burpees today! Buy-in with 21 burpees.

100 Day Burpee Challenge Participants

Every 25 days of the Challenge, I am updating the list of people who are still participating. Your name will be moved on to the next 25 day point after I receive an email from you informing me that you are still in. If your name is not forwarded on the list, I either didn't receive an email from you at all, you emailed me that you were out of the Challenge, or, I made a mistake! If it was the latter, I apologize and you should email me asap at malleejs@gmail.com.

NAME/ LOCATION /STARTING DATE/ BUY-IN AMOUNT

Still in at Day 100:

Greg A. Santa Cruz Monday, July 14, 2008 1

Mallee A. Santa Cruz Monday, July 14, 2008 1

Chris M. Edmonton, Alberta Wednesday, July 16, 2008 6

Bill S. Chicago, Il Tuesday, July 29, 2008 136

Mike M. Dartmouth, NH Sunday, July 20, 2008 28

Jenn S. Dartmouth, NH Sunday, July 20, 2008 28

Juan G. NYC, Sunday, July 20, 2008 28

Miriam A. Santa Cruz Saturday, July 19, 2008 21

Neile R. Santa Cruz Sunday, July 20, 2008 28

Mark R. Santa Cruz Monday, July 14, 2008 1

Michelle R. Santa Cruz Monday, July 14, 2008 1

Leo R. Santa Cruz Monday, July 14, 2008 1

Lisa B. La Mesa, CA Saturday, July 26, 2008 91

Bryce W. Chicago, Il Friday, July 25, 2008 78

Keith W. Brooklyn, NY Friday, July 25, 2008 78

Samantha O. Brooklyn, NY July 19, 2008 21

Damian M. San Francisco, Monday, July 14, 2008 1

Dina M. Wisconsin Sunday, July 20, 2008 28

Brett M. Wisconsin Sunday, July 20, 2008 28

Ryan R. Iraq Sunday, July 20, 2008 28

Michael T. Cheney, WA Wednesday, July 23, 2008 55

Tim R. Chicago, Il Friday, July 25, 2008 78

Richard T. Sydney, Australia Wednesday, July 23, 2008 55

Mike T. Chicago, Il Saturday, August 02, 2008 210

Jimmy S. Iraq Sunday, July 20, 2008 28

Cesar B. Westchester, NY Friday, July 25, 2008 78

Kevin S. Redding, CA Monday, July 14, 2008 1

Margo F. Redding, CA Monday, July 14, 2008 1

Donna M. Redding, CA Monday, July 14, 2008 1

Gary S. Redding, CA Monday, July 14, 2008 1

Chuck S. Oakland, CA

Erica Martines, Oakland, CA

Holly H. Redding, CA Monday, July 14, 2008 1


Still in at Day 75:

Angel S. New Mexico Monday, July 14, 2008 1

Mike M. Los Angels, CA Wednesday, July 16, 2008 6

Spencer E. Saltlake City, Utah Wednesday, July 16, 200

Abe N. Roseville, CA Monday, July 14, 2008 1

Fredrik E. Uppsala, Sweden Monday, July 14, 2008 1

Kyle A. Livermore, CA Tuesday, July 22, 2008 45

Kimo K. Honolulu, HI Monday, July 21, 2008 36

Elyse U. Honolulu, HI Monday, July 21, 2008 36

John G. Milwaukee, Wisconsin Saturday, July 26, 2008 91

Larry F. Long Island, NY Monday, August 04, 2008 253

Devin F. Long Island, NY Monday, August 04, 2008 253

Dan S. Kirkland, WA Wednesday, July 23, 2008 55

Still In at Day 50:

Hannah H. Santa Cruz Monday, July 14, 2008 1

Gloria J. Santa Cruz Wednesday, July 16, 2008 6

Rob R. Fairfax, Virginia Thursday, July 17, 2008 10

Anh-Chi N. Fairfax, Virginia Thursday, July 17, 2008 10

Miranda O. Saltlake City, Utah Thursday, July 17, 2008 10

Tyson O. Saltlake City, Utah Thursday, July 17, 2008 10

Steve M. Roseville, CA Monday, July 14, 2008 1

Pat C. Saltlake City, Utah Friday, July 18, 2008 15

Troy S. Lewes, DE Sunday, July 20, 2008 28

Chad S. North Salt Lake City, Utah Tuesday, July 22, 2008 45

Ryan H. Franklin, NJ Wednesday, July 23, 2008 55

Katie B. East Hanover, NJ Wednesday, July 23, 2008 55

Dawn B. Vero Beach, FL Wednesday, July 23, 2008 55

Staci R. New York, NY Wednesday, July 23, 2008 55

Pat V. Honolulu, HI Thursday, July 24, 2008 66

David T. Honolulu, HI Friday, July 25, 2008 78

Brian R. Hoboken, NJ Friday, July 25, 2008 78

Brendan G. Oceanside, Ca Friday, July 25, 2008 78

Marissa T. Chicago, Il Friday, July 25, 2008 78

Ben L. Chicago, Il Friday, July 25, 2008 78

Alex N. Chicago, Il Sunday, July 27, 2008 105

Taylor G. Milwaukee, Wisconsin Sunday, July 27, 2008 105

Troy P. Wauwatosa, WI Sunday, July 27, 2008 105

Andrew M. Chicago, Il Monday, July 28, 2008 120

Tom W. Chicago, Il Tuesday, July 29, 2008 136

Matt S. Santa Cruz Tuesday, July 29, 2008 136

Andrea F. CF Greyskull Friday, August 01, 2008 190

Akeshia C. Chicago, Il Tuesday, July 29, 2008 136

Patrycja Monday, July 28, 2008 120

Fred S. Arvado, CO Tuesday, July 22, 2008 45

Tom D. Poway, CA July 22, 2008 45

Larry E. Poway, CA July 22, 2008 45

Denise S. Redding, CA Monday, July 14, 2008 1

Still In at Day 25:

Laura T. Melbourne, Florida Monday, July 14, 2008 1

Steven T. Melbourne, Florida Monday, July 14, 2008 1

Eric S. Santa Cruz Monday, July 14, 2008 1

Chantal B. Quebec, Quebec Wednesday, July 16, 2008 6

James M. Los Angels, CA Wednesday, July 16, 2008 6

David M. Hampton, Virgina Thursday, July 17, 2008 10

Paul B. New Jersey Thursday, July 17, 2008 10

Stephanie V. Santa Cruz Wednesday, July 16, 2008 6

Rebecca B. Saltlake City, Utah Thursday, July 17, 2008 10

Nicholas B. Saltlake City, Utah Thursday, July 17, 2008 10

Rory Brown Saltlake City, Utah Thursday, July 17, 2008 10

Matt C. Saltlake City, Utah Thursday, July 17, 2008 10

Jamie A. Saltlake City, Utah Thursday, July 17, 2008 10

Connie S. Thursday, July 17, 2008 10

Melissa F. Saltlake City, Utah Thursday, July 17, 2008 10

Kristin C. Saltlake City, Utah Thursday, July 17, 2008 10

Eric B. Saltlake City, Utah Thursday, July 17, 2008 10

Bob P. Saltlake City, Utah Friday, July 18, 2008 15

Michele S. Torrance, CA Saturday, July 19, 2008 21

Ashley R. Saltlake City, Utah Friday, July 18, 2008 15

Sean C. Davis, CA Sunday, July 20, 2008 28

Lou Agins Lake Forester, Il Sunday, July 20, 2008 28

Michelle H. Langley, BC, Canada Saturday, July 19, 2008 21

Sterling H. Langley, BC, Canada Saturday, July 19, 2008 21

Kam A. Sydney, NSW Sunday, July 20, 2008 28

Rachel D. Santa Cruz Tuesday, July 15, 2008 3

Gwen L. Montgomery, AL Tuesday, July 22, 2008 45

Mark L. Nantucket, MA Monday, July 21, 2008 36

Ian H. Ireland Monday, July 21, 2008 36

Nathan W. Boulder Creek, CA Saturday, July 19, 2008 15

Sharon A. Arbor, MI Wednesday, July 23, 2008 55

Jen N. Davis, CA Wednesday, July 16, 2008 6

Audra S. Milpitas, CA Monday, July 14, 2008 1

Rudy T. Chicago, Il Saturday, July 26, 2008 91

Amanda C. Chicago, Il Friday, July 25, 2008 78

Sara Y. Ames, Iowa Friday, July 25, 2008 78

Eileen Craddock R. Chicago, Il Friday, July 25, 2008 78

Julie M. Melbourne, Florida Friday, July 25, 2008 78

Mike G. Honolulu, HI Saturday, July 26, 2008 91

Thijs M. Belgium Sunday, July 27, 2008 105

CrossFit Charlotte Charlotte, NC Monday, July 28, 2008 120

Jesse W. Langley, BC, Canada Monday, July 28, 2008 120

Kristy L. Turlock, CA Monday, July 28, 2008 120

Michael C. Hampton, Virgina Friday, August 01, 2008 190

Anton D. Chicago, Il Monday, August 04, 2008 253

Jonathan S. Tuesday, August 05, 2008 276

Robzilla Fishkill Tuesday, August 05, 2008 276

Erin O'B. Friday, July 25, 2008 78

Evelyn R. Oakland, CA Monday, July 1, 2008 1

Dave S. Friday, August 1, 2008 190

Tom D. Poway, CA July 22, 2008 45

Larry E. Poway, CA July 22, 2008 45

Samantha O.  Brooklyn, NY July 19, 2008 21

Jon C. Chicago Thursday, July 17, 2008 10 (started over with the rest of CF Windy City on July 28th

Initial Participants Who Did Not Continue:

Scott A. Santa Cruz Monday, July 14, 2008 1

Kristy A. Santa Cruz Monday, July 14, 2008 1

Patrick R. Santa Cruz Tuesday, July 15, 2008 3

Wes G. Santa Cruz Tuesday, July 15, 2008 3

Andrew S. New Mexico Tuesday, July 15, 2008 3

Collin W. Santa Cruz Monday, July 14, 2008 1

Amy P. Santa Cruz Monday, July 14, 2008 1

Matt P. Illinous Tuesday, July 15, 2008 3

Michael P. Illinous Wednesday, July 16, 2008 6

Blake F. Illinous Tuesday, July 15, 2008 3

Kathy B. Gulfpoint, MS Wednesday, July 16, 2008 6

Christin S. Atlanta, Georgia Wednesday, July 16, 2008 6

Justin A. New York, NY Thursday, July 17, 2008 10

Beryl B. San Francisco, CA Thursday, July 17, 2008 10

Daniel O. Wednesday, July 16, 2008 6

Troy L. Bilya, MS Thursday, July 17, 2008 4

Heather M. Santa Cruz Tuesday, July 15, 2008 3

Jody B. Roseville, CA Monday, July 14, 2008 1

Lynn D. Thursday, July 17, 2008 10

George M. Steens, MS Thursday, July 17, 2008 10

Veronica D. Washington DC Friday, July 18, 2008 15

Maximus L. California Saturday, July 19, 2008 21

Zenon C. Tracy, CA Saturday, July 19, 2008 21

Yancey E. Camp Ripper, Iraq Thursday, July 17, 2008 4

Maria H. Milwaukee Sunday, July 20, 2008 28

Bill G. Arroyo Grande, CA Monday, July 14, 2008 1

Mike P. England Tuesday, July 22, 2008 45

Karen Montgomery, AL Tuesday, July 22, 2008 45

Mark M. Kalamazoo, MI Monday, July 21, 2008 36

Robert L. Davis, CA Monday, July 21, 2008 36

Tim L. Kalamazoo, MI Tuesday, July 22, 2008 45

Carey M. Vero Beach, FL Wednesday, July 23, 2008 55

Jerry A. Palm Beach, FL Wednesday, July 23, 2008 55

Darby A. Palm Beach, FL Wednesday, July 23, 2008 55

Mark R. Appleton, WI Thursday, July 24, 2008 66

Andrea S. Alexandria, VA Thursday, July 24, 2008 66

Tracy M. Melbourne, Florida Thursday, July 24, 2008 66

Clint M. Durham, NC Friday, July 25, 2008 78

Don L. Waterloo, Ontario, Canada Friday, July 25, 2008 78

Matt K. Alexandria, VA Sunday, July 27, 2008 105

David C. Milwaukee, Wisconsin Sunday, July 27, 2008 105

Nicole K. Milwaukee, Wisconsin Sunday, July 27, 2008 105

Jamey S. Sunday, July 27, 2008 105

Alex T. Folsom, CA Thursday, July 31, 2008 171

Aaron M. Folsom, CA Thursday, July 31, 2008 171

Pat D. Thursday, July 31, 2008 171

Seth N. San Luis Obispo, CA Thursday, July 31, 2008 171

Ernie L. San Luis Obispo, CA Thursday, July 31, 2008 171

Marc V. Sacramento, CA Thursday, July 31, 2008 171

Josh S. San Luis Obispo, CA Thursday, July 31, 2008 171

James H. Iraq Monday, July 14, 2008 1