The 1,000 meter row for time. What a horrible, frightening workout.
Post experiences to comments.
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Burpee Challenge: 97 Burpees Today
Legends
The CrossFit folklore is filled with stories of "hairy cantaloupes", "butt arms" and 400 meters of overhead lunges and thrusters. In the early years at Research Park drive, CFSC had a legendary 6am class. Sometimes referred to as "Team 6". The photo above is of one of the athletes from that cohort. Can you name any/or all of the "Team 6" crew.
Workout:
5 rounds for time of:
15 tire flips
5 rope Climbs
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Burpee Challenge: 96 Burpees Today
Capacity
Kids often have a capacity to pull and push their own body without much trouble. One of the most glaring differences in adults and kids is the capacity to hang. During our recent BBQ we had some kids around. (Thanks to Jamie and Tony, and Brent for bringing their families). We got the opportunity to watch them uses our pull up structure as a playground. The adults around were all impressed with these kids as they climbed up, down and around with relative ease. Next time your have kids at your box, challenge them to a simple game of "who can stay on the bar the longest". Post results to comments
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Reminder: Sign Up for our Ultimate CrossFit Weekend. This is a very rare event, two of the greatest coaches around today are coming to us. Mike Burgener and Kelly Starrett are both monsters in their respective fields, don't miss your chance to spend a weekend with these talented coaches.
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Workout:
3 Rounds for time of:
21 inverted burpees
21 Deadlifts
21 Burpees
21 Overhead Squats
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Burpee Challenge: 95 Burpees Today
Welcome to the club
Tyler the newbie. By looking at the photos you may think this guy has been around for quite a while, however, he has only recently started his journey into CrossFit. Tyler has a very, shall we say, hectic schedule. He is currently going to Law school, working as an aide with children with autism, playing volleyball and crossfitting 3-on 1-off. This guy is a stud.
Workout
95 pound Clean/Thruster
21-15-9
Rope Ascent
5-4-3
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Burpee Challenge: 94 Burpees Today
Perfect Practice
"Why is that guy talking so much...I get it midline stabilization...blah blah blah."
or maybe your thinking, "The Burgener warm up again?"
I don't blame you. Practicing and working toward better movement is often a tedious task and is usually accompanied with severe discomfort. One of the main reasons we like to drill the basics, we want these movements to become second nature. As a Kelly Starrett has been quoted to say
"blindfolded and inebriated, you need to know this position".
Workout:
5 Rounds
75 pound shoulder press, 15 reps
15 Pull Ups
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Burpee Challenge: 93 Burpees Today
Any questions?
Watch this video from Mike's Gym. Post questions to comments.
Workout:
Learn the "Snatch Bar Warm Up"
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Burpee Challenge: 92 Burpees Today
What we do
Things we do together as a CFSC community: Squat, deadlift, press, eat meat, drink liquor, have a good laugh. Thanks to all who came out to the BBQ on Saturday. It is always wonderful to spend time with friends when sweat is not involved. Among others, Kristy and Hannah proved their paleo and gluten free culinary genuis and Brent held it all down at the grill.
Post your thoughts to comments.
Workout:
10 Rounds
115 pound Deadlift, 21 reps
45 pound Press, 15 reps
9 Squats
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Burpee Challenge: 91 Burpees Today
Efficiency, Efficacy, Safety
Joyce and Sarah early in the morning.
CrossFit is a program based on measurable, repeatable results. How much can you lift, how far can you carry it and how long does it take? We are looking for data pure and simple. If you lift more weight now then when you came in, and/or you run faster than you have before, we can measure that improvement. When Sarah started CrossFitting she was deadlifting 35 pounds. Today she used 83 pounds for a workout with 45 reps.
Workout:
3 rounds of
50 Double Unders
30 Push Ups
15 Overhead Squats
REMINDER:
NO SATURDAY 10AM CLASS
GYMNASTICS FIELD TRIP 10AM-12PM.
BBQ 2PM-4PM AT THE GYM
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Burpee Challenge: 90 Burpees Today
Hang Time
This weekend we are having our first BBQ at the new box. Saturday at 2pm we will fire up the grill and start the festivities. Some food and drink will be provided, you may bring your favorite homemade paleo food to share. I am sure someone will bring some post paleo tequila, but maybe not. Please bring family and friends for an afternoon of good old fashion "hang time".
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Saturday 10am class canceled. Gymnastics field trip 10am-12 at Santa Cruz Sports Central. Meet at the gym at 9:30am to carpool down, or meet Colin at 10am sharp.
For questions call Hollis (831) 421 2065
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Workout:
225 pound back squat, 21 reps
500 meter row.
225 pound back squat, 15 reps
500 meter row
225 pound back squat, 9 reps
500 meter row
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Burpee Challenge: 89 Burpees Today
Gymnastics
This Saturday we are having a gymnastics field trip. We will be going to Santa Cruz Sports Central.
Meet at the gym at 9:30 to get a ride, or meet Colin there 10am. We will have a full two hours to learn some new skills. No experience required, all ability levels are encouraged to come.
Cost: $20 per athlete
Then at 2pm we will be having a BBQ at the box. Post ideas for themes.
Workout
2 Rounds
100 meter farmer carry
21 Burpees
100 meter waiter walk
21 Burpees
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Burpee Challenge: 88 Burpees Today
