Recongnition

A work in progress.

Within a span of a week our box has gone from, an empty wharehouse, to an amazing training facility. These improvements were not made by one person, but a vary dedicated few. CrossFit Santa Cruz owes Lief, Scott, Kristy, Matt B, and our own "Mom" Carole a debt of gratitude for all they have done. Thank You for your support.

Now that the box is ready for a test run, it's time to get on the boards. We have many "Open" spaces on our boards which means, to get your name on up, all you have to do in complete the workout as Rx'd. If there is not "Open" spaces then you must beat someones time to get your name up. Mike Burgener is coming now may be a good time to find our max efforts for some of the lifts.

Workout:
Clean and Jerk
1-1-1-1-1-1-1
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Burpee Challenge: 87 Burpees Today

1000 Words

http://vimeo.com/moogaloop.swf?clip_id=1903370&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1
Peter from Hollis Molloy on Vimeo.Peter http://vimeo.com/moogaloop.swf?clip_id=1903387&server=vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1
Olin from Hollis Molloy on Vimeo. Olin The videos speak for themselves.

Workout:

7 Rounds

7 Deadlift

7 Press

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Burpee Challenge: 86 Burpees Today

Friends, Family and CrossFit

The Sunday Crew

The CrossFit community is sometimes talked about as a 'cult.' Our local community can be called many things, but one thing is true... we have some generous and kind members among our ranks. Today's workout proved once again that finishing first is fun, but not the only reason to show up. We ran a 2 person team workout, and as the last team came in from the final run, a round of applause erupted from the athletes who had already finished. Coming together in time of joy and times of struggle is what bonds us as friends, family and as CrossFit athletes.

THANK YOU TO EVERYONE WHO HELPED US MOVED IN TO THE NEW BOX!

Workout: Partner Up
Two athletes to a team. Each team must complete two rounds for time of
A: 25 Push Jerk
B: 25 Burpee
A: 25 Kettle Bell Swing
B: 25 Paralette Pass Through
A: 25 Pull Up
B: 25 Sit Up
One athlete works while the other rests. When Athlete A completes the Push Jerks athlete B begins the Burpees, and so on. Upon completion the of the sit ups the team must run 400 meters.
Round two begins when Athlete B returns from the run and starts the Push Jerks. Round two is complete when
both athletes return from a second run.
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Burpee Challenge: 85 Burpees Today

Better Movement

Patrick coaching his athletes to better movement.

Kelly Starrett is coming to CrossFit Santa Cruz Sunday November 9th. He will be providing a hands on approach to better movement. Check the videos below to see Kelly in action.

The Set Up Part 1 wmv mov
The Set Up Part 2 wmv mov
The Set Up Part 3 wmv mov

Workout:
Spend 45 minutes stretching
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Burpee Challenge: 84 Burpees Today

Human Performance

Coach Burgener tells us "everybody has a different body". In the photo above we can see that each athlete has a unique body, and each is striving for perfect overhead position. If you were the coach, what would you tell these athletes to help them achieve perfect overhead position? Would you say anything at all?
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Coach Mike Burgener will be at our box on Saturday November 8th. The day will consist of skills and drills for the snatch, and the clean & jerk. We will be using barbells and weight. This is not a day for the beginner, but an athlete who wants to work their technique with a master coach watching them. Space is limited for participants, however we are allowing spectators for the event. The only thing better than Mike Burgener coming to us, would be us going to Mike's gym. To reserve your spot contact Hollis at hollismolloy@gmail.com for details.
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Workout:
4 rounds increasing in weight each round
3 Push Press behind the neck
2 Snatch Balance behind the neck
1 Overhead squat
Rest...then
Snatch
2-2-2-2-2
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Burpee Challenge: 83 Burpees Today

Beautiful Baby Boy

Our hearts go out to Jeremy and Kristine Stecker of Eugene Crossfit who lost their beautiful baby boy, Caleb, this week. Our thoughts and prayers are with you.

We will run "Caleb" at CrossFit Santa Cruz as a small way to pay our respects to Caleb and his family.

"Caleb"

8 Rounds:
Run 400 Meters
8 Lunges
8 Box Jumps, As high of a box as you are able

Post time and size of box to comments

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Burpee Challenge: 82 burpees today

Fundamentals

Heather holding strong

With moving into our new box, our focus on the basics will not change. We will still demand full range of motion, and clean lines of action. The push is often overlooked because of its simplicity. This CrossFit Journal Article breaks down the push up in great detail.
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This month we will be making some slight changes to our schedule. One change that has already started is Heather is now coach Friday nights. (5 and 6pm classes)
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Workout:
3 rounds for time of
250 Row
135 pound deadlift, 15 reps
30 squats
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Burpee Challenge: 81 Burpees today

The Move

The first stall mats go down...

6 hours later...

The crew.

We have finished the move. There is still much to do at our new box, however WE ARE OPEN. Check our schedule here.

Wednesday October 1st 6:00am will be our first class and we will run all our classes as usual. We are located at 2521 Mission #C

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WE WILL BE HOSTING OUR ULTIMATE CROSSFIT WEEKEND AT OUR NEW LOCATION
November 8th and 9th
A Day with Coach Mike Burgener & A Day with Kelly Starrett
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Burpee Challenge: 80 Burpees today. Only 20 more days!

Surprise!

The New Box

CrossFit Santa Cruz is moving. We have out grown our little box and have upgraded to a 3,500 sqft box right down the street.

THANK YOU TO OUR CLIENTS, for without you none of this would be possible.
We will be having classes at the new box starting October 1st
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WE WILL BE HOSTING OUR ULTIMATE CROSSFIT WEEKEND AT OUR NEW LOCATION
November 8th and 9th
A Day with Coach B and
A Day with Kelly

Workout:
Move 1,700 sqft of CrossFit facility into a rental truck for time.
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Burpee Challenge: 76 burpees!

Steadfastness

Tyler shows his focus

Steadfastness - "fixed in direction; steadily directed: a steadfast gaze."

Swinging the big kettlebell is no joke. It requires an unwaveringly tight midline, impeccable timing and a significant amount of strength and stamina. When moving dynamically with such a heavy weight, there is no room for error, no room for 'noodling.' Complete focus is required. When was the last time you swung the big one?

Workout:
How many rounds in 20 minutes of:
10 KBS (2 pood)
20 Wall Ball
30 Pass Throughs.
(To do a pass through, start in a plank with your hands on the parallettes and your feet behind the parallettes - as if you were about to do a push-up - keeping your arms and torso rigid, swing your legs and hips forward through the parallettes and end in a reverse plank with your feet in front of the parallettes).

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Burpee Challenge: 75 burpees!