Sound

IMG_0011 Tony in his second of three intro sessions.

Technique and range of motion are two very important aspects of Crossfit and are usually the main focal points for a trainer when training his or her athletes.  As an athlete, technique and range of motion are two things we need to continue to strive for every time we come into the gym because they increase our level of performance. Remember the equation…intensity=power; power=fitness; fitness=technique. The more you train the more you will come to understand this equation and how each aspect is interrelated to the others to achieve our most efficient and effective output. If your range of motion isn’t up to par, then there is a good chance your technique and power will be adversely affected and you’re performance will suffer as a result.

-Jesse
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Workout: "Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

SHOWTIME

ESC Poster Pat our cover model.

On May 1st at the Rio Theater in Santa Cruz we will be showing the movie

"Every Second Counts".

Every Second Counts takes an inside look at the CrossFit culture and community, where time on a stopwatch reigns as the supreme measure of performance. Those who reach the elite ranks in the burgeoning sport of CrossFit push themselves beyond limitations imposed by the mind and flirt with the limits of physical capacity. Human perseverance has never voluntarily gone this far.

Every Second Counts chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games. The road to this grueling two-day program of extreme challenges reveals what it takes to be the best in the world. The climactic finish, with its surprising turn of events, shows beyond any doubt that the winner of the CrossFit Games is the fittest person on earth.

Every Second Counts Trailer   <mov>

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Rest Day


CrossFit Risk Retention Group

Weaknesses

DSC04302Amy working on her squat.

With the qualifiers for the 2009 CrossFit Games approaching now is not the time to work a weakness or learn new things. Max Mormount had these wise words to say about preparing for the qualifiers.

"Two weeks away from the regional games. I recommend you only work out 3 to 4 times a week 2 weeks out and 2 to 3 times a week 1 week out. You should also do 1RM’s or up to 90% the 3rd and 2nd week out. Nothing over 50 reps on gymnastics and nothing over 7 to 9 reps on power and strength movement. The last week you should hardly do anything. Drink lots of water, get 8 hours of sleep, eat well and rest. REMEMBER there is nothing you can do to get ready 2 weeks out. You need to recover!!! Now is not the time to learn things or work on things!!!! Great job everyone and good luck!!!"
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Workout:
Back Squat
2-2-2-2-2-2-2-2-2-2

Range of Motion

DSC04497Dave and Pat.

Body weight exercises are among the most cheated movements in CrossFit. Too often we see short range of motion and poor posture when it comes to these unloaded movements. When a workout comes up that only involves you and your body, legitimacy of movement and integrity with range of motion separates true athletes from heard. When there are 150 push ups in a WOD does your chest touch every time? How about when there are 150 squats in the workout, do you reach full extension at the top?

Workout: "DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

ECO

DSC04460 Scott focused.

On May 9th we will be running the 2009 Human Race in support of Every Child Outdoors foundation. Our goal is to raise money and awareness for the need to have every child in our community experience the world out of the classroom, and in a real world. With the help of ECO foundation the Santa Cruz Outdoor Science School run by our very own Heather MacDougall would be able to provide their services to students and families that can not afford the current costs.

Our goal is to get as many participants to run the race as we can.
SIGN UP if you are willing to:
1. Join our TEAM and Run or Walk the Human Race on May 9th. There is no registration fee!
2. Wear a CrossFit Santa Cruz shirt for the race.
3. Show up to the BBQ at the gym after the race.

Post questions to comments.
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Workout:
50-40-30-20-10
Squat
Push Up

CrossFit Risk Retention Group

Every Child Outdoors

The Every Child Outdoors Foundation (website coming soon), an IRS501(c)3 California non-profit organization, provides financial and advisory support to the Santa Cruz County Outdoor Science School with the purpose of reducing the financial barriers to student attendance.

The foundation was founded on the principle of equity that all students should have the opportunity to experience a week at Outdoor Science School regardless of financial circumstances.

2009-2010 is going to be a difficult year financially for California schools.  With your help, we can raise enough money to help many of the currently participating schools afford the Santa Cruz Outdoor Science School experience next year.

As a team member, you are agreeing to tell everyone you know about our organization and walk/run the human race on May 9th. 

Although fundraising is our ultimate goal, please don't stress about asking people for money.  Whatever you can contribute is greatly appreciated.  Even $5-$10 is a success! 

Of course... there is the prize of a free month membership for the biggest fundraisers :)


At THE SANTA CRUZ OUTDOOR SCIENCE SCHOOL...

Classes are conducted in the forest, at the edge of the creek, in the chapparral, and in the meadow. The most useful tools for learning are readily available: the students' five senses. The subject area most emphasized in this hands-on learning experience is the science of ecology, the relationship between living things and their environment. From an understanding of basic ecological concepts, it is hoped that a deeper concern and sense of reponsibility for the environment will result.

A second and equally important outcome of the program is the social aspect. The 3 Rs are emphasized, respect, responsibility, and reliability, and are reinforced through the sharing of chores and small group living. Sharing cabin living encourages making new friends and dealing with problems as they occur. The students are also encouraged to understand the importance of a positive attitude and the value of being willing to adapt to new settings and situations.

Another value of the program is the opportunity for supervised leadership training and community service offered to high school students who serve as cabin leaders. Information regarding this program can be found on the numerous pages throughout our web site. Have fun!

FUNctional Movements

P4070899What is Hannah having them do?

The definition of a functional movement is something that is safe, naturally occurring, multi jointed, and capable of moving large loads long distances quickly (or generating power). If we don’t practice sound functional movements we suffer accordingly and it becomes less natural for us to perform an essential movement safely, let alone with the finesse and grace of good technique. These movements can be hard to master, especially if we have spent a good part of our lives practicing less than ideal movement patterns.

What has been the hardest movement for you to master? Post thoughts to comments.

-Hannah

CrossFit Risk Retention Group

Hang Time

DSC03160The crew hanging out.

We take our training very seriously. A great deal of time and effort goes into being a CrossFit athlete. We have to watch what we eat, we have to get enough sleep the list never ends. Even with the most dedicated among us needs a little levity. Taking some time to have fun with our workouts and amazing capacities is important. In the photo above our cleaning crew takes time out to have a little fun.

What do you do for fun? What do you think the gym should do for fun?
Post thoughts to comments

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Workout:

Find your one rep max Shoulder Press

Find your max rep Pull-ups

CrossFit Risk Retention Group

Newbie?

DSC04431Stephen standing tall.

In round 4 of "Nancy" Stephen remains calm, focused, unphased. As we have said before, he learned the kip the first day and the muscle up on day two. Now that he has been doing CrossFit for only a few months, he is logging some incredible times. Today he completed his first "Nancy" in 13:44. True to his style, he then left the gym with very little celebration.  The truth about Stephen is... he has several of the qualities of a high level CrossFitter. He is athletic, composed and freakishly strong.  We look forward to watching his progress. 
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New Feature: Real Time Leaderboard.
The new link will allow us to check stat live without having to log in.
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Workout:
Task Priority Fight Gone Bad
20 reps each:
Row calories
20lb wall ball shot
75lb SDHP
Box jump
75lb push press
1 minute rest
3 rounds for time

Courtesy of Jimi Lectchford

CrossFit Risk Retention Group