When teaching people the squat we use a medicine ball to gauge depth using the ball as a minimum. If you don't touch the ball it is not a squat. Once our athletes advance we want more complete range of motion. How deep? We want hips below the knee, peak tension on the hamstrings. Is there such a thing as too deep?
Workout:
7 Rounds for time of:
5 Front squats, 5 reps
2 Rope Ascent
http://vimeo.com/moogaloop.swf?clip_id=2393534&server=vimeo.com&show_title=1&show_byline=0&show_portrait=0&color=00ADEF&fullscreen=1
"HELEN" from Hollis Molloy on Vimeo.http://vimeo.com/moogaloop.swf?clip_id=2359119&server=vimeo.com&show_title=1&show_byline=0&show_portrait=0&color=00ADEF&fullscreen=1
112408 from Hollis Molloy on Vimeo.
http://vimeo.com/moogaloop.swf?clip_id=2264459&server=vimeo.com&show_title=1&show_byline=0&show_portrait=0&color=00ADEF&fullscreen=1
A Day with Coach Burgener from Hollis Molloy on Vimeo.
http://vimeo.com/moogaloop.swf?clip_id=2264503&server=vimeo.com&show_title=1&show_byline=0&show_portrait=0&color=00ADEF&fullscreen=1
Happy People from Hollis Molloy on Vimeo.
http://vimeo.com/moogaloop.swf?clip_id=2264596&server=vimeo.com&show_title=1&show_byline=0&show_portrait=0&color=00ADEF&fullscreen=1
Sunday Class from Hollis Molloy on Vimeo.
http://vimeo.com/moogaloop.swf?clip_id=2264480&server=vimeo.com&show_title=1&show_byline=0&show_portrait=0&color=00ADEF&fullscreen=1
UCSC Men's Water Polo Team from Hollis Molloy on Vimeo.
How do we know that CrossFit works? Because we see the results every day. The weight of the iron and the time on the clock do not lie. After CrossFitting for only two months, Zac did "Helen" for the second time and took 6 minutes and 45 seconds off of his time. Zac has signed up to join the Marines and will start training in Quantico next summer. His dedication to CrossFit will certainly give him a running start. Not only is Zac a promising athlete, he is a constant, positive energy in the gym. We are very proud to have him as part of our CFSC community.
Workout:
3 rounds for time of:
30 Ring dips
15 Handstand Push ups
800 Meter run
Last weekend Mike Burgener came up and coached us through the Snatch. Here is the video.
At CrossFit Santa Cruz we have the good fortune of having access to a new generation of athletes. Watching our program develop over time has been, and continuous to be, eye opening. Once a sub three Fran was nearly unbelievable. Now there is a 1:53 Fran. Why are there more sub three minute Fran times now then 3 years ago? It would seem that CrossFit does increase our work capacity. What does CrossFit do for you?
We often talk about community. The CrossFit community as a whole, our local community, and the community of our own box. Let's think about our group classes for a second. They are a micro community, and reveal to us much about our community at large. Partner Pull ups shown in the photo above a great community developer. Like partner pistols or partner handstand push ups, the partner pull up brings us together. Getting up close and personal breaks down our barriers.
Workout:
100 Partner Pull ups.
Each partner must complete 100 pull ups. All must be assisted.
Community Night
Every Thursday night • 5pm, 6pm & 7pm classes
NO EXPERIENCE NEEDED!!! Bring your family, friends, and anyone else.
Kids are Welcome to the 5pm and 6pm classes
All classes will be $15 drop-in and include:
Spectators welcome, participation encouraged!
Range of motion is part of our focus. We are looking for full articulation of the joints. Functional range of motion, nothing more. The Kettlebell Swing an exercise which athletes often leave short. Reaching the height of the eyes is not enough. The photo above shows correct overhead position during a swing.
Workout:
Run 400 meters
30-25-20-15-10-5 Box Jump
5-10-15-20-25-30 Kettle Bell Swing
Run 400 meters
Boz original workout SFCF
Effective September, 2014
| Monday | Tuesday | Wednesday | Thursday | Friday | Sat | Sun | |
| 6:00 a.m. |
Danielle | Danielle | Danielle | Danielle | Danielle | ||
| 7:00 a.m. |
Danielle | Danielle | Danielle | Danielle | Danielle | ||
| 8:00 a.m. |
Danielle | Danielle | Danielle | Danielle | Danielle | Amy | Amy |
| 9:00 a.m. |
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| 10:00 a.m. |
Hollis | Hollis | Hollis | Hollis | Hollis | Amy | Amy |
| 11:30 a.m. |
Bailey Tots | ||||||
| 12:00 p.m. |
Hollis | Hollis | Hollis | Hollis | Hollis | ||
| 1:00 p.m. |
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| 2:00 p.m. |
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| 3:00 p.m. |
Tom | Tom | Tom | Tom | Tom | ||
| 4:00 p.m. |
Teen | Teen | Teen | Teen | Teen | ||
| 4:00 p.m. |
Bailey Kids | Bailey Kids | |||||
| 5:00 p.m. |
Laurie | Laurie | Laurie | Laurie | Laurie | ||
| 6:00 p.m. |
Laurie | Laurie | Laurie | Laurie | |||
| 7:30 p.m. |
