Coach B

Coach B and Heather at an Olympic Weightlifting Cert

Coach B is one of the most dedicated, selfless, passionate and talented coaches I have ever known. Last week the main site posted a video of Nicole explaining visual perspicacity. This is Coach Burgener's genius. He is able to look at any athlete's olympic lift and explain exactly what they need to do with their body to make improvements. Experiencing his coaching first hand is a CrossFit distinction. When it comes to Olympic weightlifting, Coach Burgener is the best of the best.

CFSC is excited to announce the Ultimate CrossFit Weekend on November 8th and 9th, 2008! Spend a day with Coach Burgener as your coach on Saturday. He will focus on the clean and jerk and snatch technique. This seminar is more advanced than the basic Burgener Seminar. Among other things, athletes must be able to perform the Burgener Warmup and Skill Transfer without cues in order to be eligible for participation.

And then come back on Sunday for a day with Kelly Starrett to learn about basic anatomy as it relates to CrossFit movements. Learn how to assess and prevent acute injuries from the expert. His knowledge is invaluable for anyone who trains on the 'edge' where intensity and determination flirt with injury. Learn how to take care of your body while pushing it to its limits.

Workout:
74 Burpees (yeah burpees!) for time
This is a treat for anyone still going strong in the burpee (yeah burpees!) challenge.
Chime in if you're still in!

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Burpee (yeah burpees!) challenge: 74 burpees (yeah burpees!)

K Star

Kelly holding three wheels.

The CrossFit community is filled with talented and gifted athletes. It is also filled with humble, honest, sincere caring people that are willing to give of themselves more than the average person. When I think of leaders in our community, Kelly Starrett comes to mind. He is the single most generous individual I have ever met, not only generous with his time and knowledge but generous with his heart.

CrossFit Santa Cruz is honored to host Kelly Starrett for a day. It will be a full day of explanations and demos of basic anatomy as it relates to CrossFit movements, a hands on approach to better movement. He will also teach
how to assess and prevent acute injuries.

If you are interested in attending please send emails to hollismolloy@gmail.com for price and availability.
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Workout:
5 rounds of
400 meter run
25 burpees
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Burpee Challenge: 73 burpees today

Progress

Sam diligently reaching for the bar

When it comes to first exposures to the deadlift, the biggest obstacle is often hamstring flexibility. No thanks to tight hamstrings, some athletes are physically unable to reach the bar on the floor with a straight back. Rounding the back to meet the bar is not an option. A safe and acceptable option is to raise the bar to a height that the athlete can reach while maintaining a stable midline. In the photo above you can see that our athlete is working towards getting full range of motion and improving his hamstring flexibility. With practice over time, he will be deadlifting from the floor.

Workout:

21-15-9 rounds of
Sumo Deadlift High Pull
Push Jerk
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Burpee Challenge: 72 burpees today

Vertical Press

Amrik getting ready to press

When getting ready to push press or jerk we want to keep two things in mind. One... make sure the bar is resting on the muscles of the shoulder and not supported by the arms. Two...keep your elbows in front of the bar while getting your forearms as close to vertical as you can.

Workout:
5 rounds of:
95 pound shoulder press, max reps
95 pound push press, max reps
Rope ascent, max reps
Rest 3 minutes
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Burpee Challenge: 71 burpees today

Pose

Kristy working for good head position.

We posted earlier about head position and spinal alignment. Holding a tennis ball underneath your chin can help you focus on keeping your head out the dreaded "chicken neck" pose.

Workout:
Virtual Linda:
10-9-8-7-6-5-4-3-2-1
Deadlift
Bench Press
Clean
(empty bar)
Jason Highbarger original
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The second annual Centurion at CFNSC is October 18th. Don't miss your chance to test your pull up/drinking skill against some of the best.
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Burpee Challenge: 70 burpees today

Straight and Narrow

In the photo above both athletes have maintained a neutral head position. Diana push pressing from behind the neck and Annie overhead squatting. Why is it important to keep the neck straight?

Workout:
100 Jumping Pull ups for time
Rest 10 minutes
Max set Pull ups
Rest 10 minutes
500 meter row for time
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Burpee Challenge: 69 burpees today

Curling

Dustin and the boys

Knees to elbows is hard. While hanging, slowly bringing your knees up and curling your body until your knees make contact with your elbows, and then in control returning your body to a dead hang, is the default at CFSC. With such a high standard for execution, modifications are a must to build the strength and coordination needed. Kipping to the top and slowly working the negative is a great way to work a full range of motion. Notice in the picture above, Dylan's hip is actually higher than his shoulders.

Check out this great video of Annie (wmv) (mov)

Workout:
Complete as many rounds as possible in 15 minutes of:
115 pound overhead squat, 21 reps
15 Knees to elbows
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Burpee Challenge: 68 burpees today

Get Strong

Annabelle learning her own strength.

Getting strong is simple right? LIFT HEAVY. It is not quite that simple. The best resource in the CrossFit community is Mark Rippetoe of CFWF. He is an expert in the field and highly respected author. He is the coach for the sold out CrossFit Barbell Certification at CFSCC in November. Proper technique for the deadlift, back squat, and press, are essential to maximum efforts, expert coaching is critical.

Workout:

21 Back squat, body weight
500 meter row
15 Back squat, body weight
500 meter row
9 Back squat, body weight
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Burpee Challenge: 67 burpees today

Fresh Meat

Emmitt hits the top of the rope

It is always fun to watch new athletes come to CrossFit Santa Cruz. New additions to our community add varying skill sets, varying fitness levels and new energy to the gym. Emmitt is one of our new initiates, and is proving himself to be one tough athlete. Welcome Emmitt!

Do you remember your first group class? Do you remember life before CrossFit?

Workout:
5 rounds each for reps of
Sprint 100 meters
225 pound Deadlift, 30 seconds
Push up, 30 seonds
135 pound hang power clean, 30 seconds
Ring dip, 30 seconds
Rest 2 minutes
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Burpee Challenge: 66 burpees today

Fashion Police

Lulu girls

Workout gear...what do you wear? Do you get super nice workout gear, do you pull items out of the dirty hamper, or are you somewhere in between? CFSC has always been a place to check out the coolest shoes. For clothing, Lulu lemon for ladies and O'neill super freaks for the boys is the current trend. Both seem to provide functionality superior to the dirty hamper wear.

"It's not how you CrossFit, it is how you look when you CrossFit" unknown author

Workout:
21-15-9
Back squat, body weight
Burpee
Pull up
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Burpee Challenge: 65 burpees today