The Controller

Amy and Jaisy in control

The CrossFit theoretical hierarchy of the development of an athlete places gymnastics below weightlifting. Simply put, gymnastics is body control, and weightlifting is external object control. Athletes first need the ability to control their own body, before they start weightlifting. For developing our ability to control objects the Kettle bell is a great tool.  They are versatile, durable and fun.For great instruction on developing your skills watch the CrossFit Jeff Martone videos.

Post thoughts to comments

Homage

Sunday Class

Who is CrossFit for? What type of person fits the CrossFit mold? We seem to share some similarities. What is the CrossFit demographic? If our goal is increased work capacity across broad time and modal domains then it would seem logical our demographic would reach across broad time and modal domains.

Post thoughts to comments.
Workout:
5 rounds for time of:
800 meter run
5 rope ascent

What just happened?

Crossfit Centurion Year #2

CrossFit North Santa Cruz hosted the 2nd Annual CrossFit Centurion. Representing CrossFit Santa Cruz, was Heather Mac, Scott A, Hollis M. We didn't win this year but there will always be next year. Cheers to Paige of CrossFit 831 and Zac of CFSCC and CFNSC, both put up valiant efforts. The rest of the CFNSC crew represented well, however Boosie Girl gets top price for fortitude.

See You Next Year.

Workout: As many rounds in 24 hours of

Hydrate; max reps

Rest

Saddle Up and Ride

This is an old photo from the original box.

The 2nd Annual CrossFit Centurion will be held today at CrossFit North Santa Cruz. Festivities begin and High Noon. Who will walk away with the Trophy?

Workout: Centurion
On the minute for 100 minutes:
1 Shot Beer
1 Pull Up
Rest
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Reminder: Two weeks until Coach Burgener will be here. It is not too late to sign up.

Contact hollismolloy@gmail.com for more info

Speed or Not

Rob loves to run...

What could be more functional than running? It seems like it would be difficult to argue that we bipedal beings weren't designed to run.  What do you think?  How do you feel about running?  Short distances?  Long distances?  Is any distance too long?  Whats the longest distance you've ever run?  Post ideas to comments. 

Rob really doesn't love to run.  The next time you see him at the gym ask him to tell you about the two things he will run for.

Workout:
10 rounds of:
Run; 7 seconds
Rest 1 minute

Post distance for each round to comments
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CHECK OUT THIS NEW VIDEO
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Feel It

Photo1 Photo 2 Photo 3

In the above photos Kristy demonstrates three overhead positions. Which, if any, is correct overhead position? Can you see the faults? Seeing someone else can sometime help us as athletes correct our own position. We don't use mirrors we use each other. One of the reasons to not use a mirror is to feel the correct position. When is the bar overhead, when is the midline held straight, are the heels touching the ground?  Feeling proper position allows us to take these movements we learn in the box and apply them to the outside world.

Post analysis to comments.

Face It

Dave
Leif Peter Hollis

"Why don't you guys have any mirrors around here?"

Discomfort is a part of high intensity work. The "FUN" in high intensity work comes with the results. From the short term endorphin rush and feeling of accomplishment to the more obvious increase in work capacity over broad time and modal domains.

Workout:
5 rounds for time of:
15 Tire Flips
3 Rope Ascent

Day 100!

Today is Day 100 of the Burpee Challenge! Thanks to all of you who joined us for this crazy experiment! I don't know if I would ever do it again, but, I have gotten stronger and burpees don't scare me as much as they used to! I also appreciate the consistency of being committed to doing at least my burpees each day. More than anything I've enjoyed the connections I've made with all of you who emailed me your burpee stories! I have to admit that I actually did not finish the Challenge myself as it was meant to be completed. Because of an old injury that I've been ignoring for too long, I was forced towards the end to modify my burpees and do push-ups and squats in their place. But, if it hadn't been for all of you pushing through your burpees, I wouldn't have been able to say that I completed a modified version of the Challenge! Greg, of course, did 50 burpees each day until day 50, and then he did 100 burpees until day 100! So, as a team, I'm guessing we did more than enough!

Below are a few pictures of Chris from CrossFit Central Edmonton doing his burpees at Jasper National Park. Where was the best, worst, most outlandish or fun place you did some of your burpees?

Here is a special 100th Day workout:

4 rounds for time:

25 burpees

25 kettlebell swings (men use 24kgs, woman use 16kgs)

25 pull-ups Post times to comments.

Or, complete 100 burpees for time and compare to your pre Challenge time. Post both sets of times to comments.

Thanks again to those of you who participated and to Becca Voigt who came up with the original Burpee Challenge!

Mallee & Greg

Stablilize this

The GHD sit up is one of our favorite core exercises. In our hunt for the ability to wed the hip and spine, we use the GHD machines. Despite its inherent value, few if any athletes come in the door with the capacity to safely navigate the GHD.
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Congratulations to Annie and Jake of CFSCC on the birth of their new baby boy.
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Workout: GHD Annie
50-40-30-20-10
Double Under
GHD sit up
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Burpee Challenge: 99 Burpees Today

Style

That's right. CrossFitters are bad a$$. Don't you forget it.

Workout:"Narf"
9-15-21
Pull Up
Thruster
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Burpee Challenge: 98 Burpees Today