CrossFit Santa Cruz is re-starting our kids program. We will start with a limited schedule and increase classes as demand grows. Thursday Nights are now open for Kids.
If you are interested in getting your kids into CrossFit we offer classes and individual training. For more information and to set up an appointment contact Jesse @ nex2be@yahoo.com
Today is Thanksgiving. CrossFit Santa Cruz would like give Thanks to Scott and Kristy Amory for their undying support. All of our athletes, who make us what we are, and, San Francisco CrossFit, CrossFit North Santa Cruz, and CrossFit Unlimited for supporting and encouraging us. THANK YOU!!!
When we talk about the kip we often refer to the hips role in generating power. We talk a lot about efficiency, range of motion. All the mandatory minimums. Arms locked out at the bottom, make contact with the bar at the top. Forget all that. Today let's talk about virtuosity. Have you notice that some people kip differently than others. What makes a kip more beautiful than another?
Question: Who has the prettiest kip in gym?
Watch this video on the pull up. wmv mov
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THANKSGIVING SCHEDULE NOTICE.
Wednesday: No 5pm or 6pm classes. Daytime classes as usual.
Thursday (Thanksgiving): 10am "Earn Your Turkey" workout. No other classes.
Friday: 10am "Burn Your Turkey" workout. No other classes.
Saturday and Sunday classes as usual.
Brief History
Crossfit is a grass roots fitness revolution that was born in Santa Cruz. It is a strength and conditioning program that is the brain child of legendary coach Greg Glassman. The system is built around functional movements done at high intensity with lots of variance. It combines weightlifting, gymnastics, and cardiovascular activities in as many ways as there are possible. Crossfit re-defines and refreshes our ideas of fitness.
Glassman started as a trainer in a small garage training studio. In 2002 he published a website designed to study the efficacy of the workouts. On the internet, Greg could measure, observe, and repeat his workouts and collect data from anyone willing to try the workout for free. Crossfit and crossfit.com have become an underground sensation. Thousands of participants are blogging on a daily basis. The small garage beginning now boasts more that 700 affiliates worldwide.
Notoriety
Crossfit has gained popularity because it is infectious and it works. Some people are doing Crossfit on their own through www.crossfit.com, where they log on to the website and do Glassman’s workout of the day (WOD) for free. They report their times, scores and loads to cyberspace and compare themselves to the broader community.
Thousands of other Cross-Fitters are going to a local affiliate to get coached and join a community of athletes. The camaraderie and technique they get by joining a group and being coached keeps them coming back for more.
Crossfit has been featured in the New York Times, LA Times, Fitness Magazine, Men’s Health, and many more. Crossfit foundations continue to show up in mainstream fitness culture more and more all the time. The programs certifications and seminars continue to grow and sell out every weekend.
Pushing the intensity of a workout can become more mental the physical. Intensity is the key to forcing favorable adaptations. In the search for intensity can we go to far? How do we know how much is too much? If we can go too hard. What does it look like?
Workout:
185 pound Tire Flip; 400 meters
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THANKSGIVING SCHEDULE NOTICE.
Wednesday: No 5pm or 6pm classes. Daytime classes as usual
Thursday (Thanksgiving): 10am "Earn Your Turkey" workout. No other classes
Friday: 10am "Burn Your Turkey" workout. No other classes
Saturday and Sunday classes as usual
Have you ordered your pies for Thanksgiving? If the answer is no, you are in luck. Our very own Hannah is baking pies. She has olallieberry pies and crustless pumpkin pies (whiskey or plain) and pumpkin chocolate chip cookies too. They're all wheat free and reduced sugar/sweetened with agave... but still yummy! Pies are $20 Dozen Cookies $15
Email Hannah @ mermaidmuffinmolly@gmail.com to get yours. Orders must be made by Tuesday Night.
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THANKSGIVING SCHEDULE NOTICE.
Wednesday: No 5pm or 6pm classes. Daytime classes as usual
Thursday (Thanksgiving): 10am "Earn Your Turkey" workout. No other classes
Friday: 10am "Burn Your Turkey" workout. No other classes
Saturday and Sunday classes as usual
Pat started a 30 day challenge. The rules are simple. Start day one with one handstand push up. Add one every day for thirty days. To his credit Pat has been diligent and thorough with his handstand push ups. Using two 20" boxes to allow for complete range of motion... and no kipping (of course).
Workout: Complete as many rounds as possible in 15 minutes of:
95 pound overhead squat, 10 reps
5 Handstand Push ups
"Front squatting is brutally hard. Moving the barbell placement from thespine of the scapula as in the back squat, to the front rack position and away from the athlete's center of gravity effectively generates an additive crushing rotational force to an already demanding hip and leg extension movement. Moving loads further and further away from the spine forces the athlete to resist trunk flexion while simultaneously maintaining a rigid spine-pelvis relationship. Herein lies the beauty of this greatly hated squat variation." Kelly Starrett
Read his complete post about the front squat compromise on San Francisco CrossFit's Blog
Why is it so hard for some athletes to find overhead. Tight Shoulders? Tight Hips? Both? When we see an athlete get the bar "above the head" but not "overhead" the cue is often push your head forward. Neutral spinal alignment is not as simple as it may seem. The body often will distort one area to achieve success in others. When referring over head position athletes often hyper extend the low back to get the bar overhead, leaving the shoulder angle closed, the cue then is pull down your ribs. Is Peter is good overhead position?
Workout: Danielle's Hell
Pre workout, find your max reps in 30 seconds for the following:
Row
Burpee
Thruster
Pull Up
Use your max rep count for 30 seconds as a staring point. Now complete 5 rounds on the minute of three of the above exercises, making sure to get your reps.
Post thoughts to comments.
Sarah taking care of the body.
Ever since our day with Kelly Starrett there has been more attention paid to our bodies. There has been more movement prep. There has been more not stretching, and more rolling out. The lesson that seems to be sticking with us is simple. We are in charge of taking care of our beautiful machines. Understanding that small changes now make for big changes down the road. The excuse of not enough time during the day to spend on body maintenance doesn't hold water. Right now you could be rolling around on a tennis ball or doing some PNF to some part of your body. GET TO IT!
Workout
5 rounds for time of:
Body weight deadlift, 7 reps
35 pound dumbbell Push Press, 14 reps
28 Squats
