Mind over Matter

Olivia during Coach B's visit.

It is always fun to see athletes competing at their sport. Professional,collegiate, and Olympic athletes wow us with there athleticism.  One of my favorite things about CrossFit is that people who do other things in life are often doing things that would put a professional athlete to shame.

Olivia is a physical oceanographer who studies coupled physical-biological systems in the coastal environment.  She earned her PhD in 2008 in Ocean Sciences. She is married to Kyle Robertson lives in Felton and loves dogs.  She has been with us for one year and has decided to represent CrossFit Santa Cruz at Northern California regional qualifier this weekend in Aromas. She is a remarkable Olympic style weightlifter. Her technique and diligence are admirable. She is composed, hard working and tough. She is funny, smart and a joy to have in the gym. Olivia is consistently the top performing female at the gym and continues to improve. We are lucky to have her as a friend. Good luck this weekend!

Olivia will be joined this weekend by Alex Blunt, Dave Leys, and Phillip Wang.  Look for their stories later this week. And please come root them on in Aromas

- Coach D

Workout: ?

BBQ?

Buffalo on the grill.

If the weather permits there will be an impromptu BBQ and the gym after class today. If the sky is clear and the temperatures are soaring, expect to see the grill light up and the gluten free beer open wide. However, if the fog sets in it might be time for a matinee.

Interested? Post to comments.
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Workout: Games Qualifier WOD
Row 500m
30 Burpees
10 Shoulder-to-Overhead

Achieve

Kai at the top

Setting and acheiving goals are common practice among elite athletes. Goals focus our attention. With CrossFit there are some many skill to develop setting a goal can be the difference between success and not. Remember Cara had t-shirt made with her goal of getting a muscle up. Her goal has been reached.

What are your CrossFit goals?

Post thoughts to comments.
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Workout:
Deadlift
5-5-5-5-5

Power Jump

Stephen and the double under

The "Power Jump" as Buddy Lee refers to it, it a CrossFit staple. It seems to be a chink that quite of few athletes have. What is it that makes the "double under" so hard. The cardio-respiratory demands, the coordination? Buddy Lee has a great way to teach rope jumping, having trouble, check out these videos:

(The) Buddy Lee System...[wmv][mov]
Basic Bounce, Buddy Lee...[wmv][mov]
Jump Rope Variations, Buddy Lee...[wmv][mov]
Rope Simulation, Buddy Lee...[wmv][mov]

Post thought to comments.
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REMINDER

"Every Second Counts" is in one week!!!

Every Second Counts Trailer   <mov>

Coming Soon: Every Second Counts ...[wmv][mov]
Coming Soon: Every Second Counts 2 ...[wmv][mov]
Coming Soon: Every Second Counts 3...[wmv][mov]

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Workout:
Rest Day

Re-test

Amelia and Gilly enjoying the weather

Running in only a small part of our programming. We more often run short and fast, leaving the long and slow for the rare occasion. Last month we ran a 5k through natural bridges. Coming up on May 9th we are going to run a 7k along west cliff. The plan to to not run anything longer that usually until race day.

A while back we did the workout below and posted our scores on the leaderboard.com. Time has come to try again and see if we can improve upon our last performance.

 Post results and thoughts to comments.
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Workout: Perform 3 rounds:

Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time

Score is total "Double Unders" minus the time for pull ups (in seconds)

Pulling from the floor

Matt and Hannah nice off the floor.

When taking heavy weight off the floor it is essential to keep your mechanics sound. In the photos above you can see that both athletes have maintained the three primary concerns for a deadlift. The shoulders are in front of the bar, the weight is on the heels and the back is straight. Seemingly basic, a beautiful deadlift is a hard earned achievement.

Workout "Karen"

150 Wall ball shots for time.

Summer Heat

Terminate The Governor

If you remember the blog I posted a few weeks ago about The Central Governor Theory, I explained the reason for why we experience fatigue and that there was a governing system in us that makes us want to stop. So I think what we really all care about is the different ways we can work against this natural regulating system. So we can kick more ass baby!

Well, one was basically already addressed by one of Hanna's post about a week ago on caffeine. We learned that caffeine benefits in a physical and psychological way. That governing system that tells us to stop by inducing pain or discomfort is what seems to be blunted by the ergogenic effects of caffeine. This one is the least painful way, but not the most natural. When I attended the seminar at CFLA entitled Brain Training the speaker outlined at least three other ways that we can push against our regulators... (continued reading)

-Dave

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Workout: 6 rounds for time of:

30 Kettle Bell Swings
15 Ring Dips
2 Rope ascents

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They actually all already happen to be a part of our CrossFit culture! Two of them are fear related. One was goal setting and knowing what your last time or score was in a workout. He said of course this is why a training log is important. Which by the way I admit I haven't been very good about!

The 2nd was training against or with a closely matched friend because it keeps our a sense of urgency alive. Possibly one of the reasons why we are usually not at our max potential is that our body are always leaving a little something left in case of emergency. In the case of our Stone Age ancestors that emergency might take the form of a lion. We simulate that scary scenario all the time with our closely matched friends! I know I did in a dumbbell snatch and run workout with Lucas once! I was Cave Dave running just in front of Lion Lucas the whole workout only to be caught in the end by 10 seconds!

The 3rd was training in front of a crowd or group of people. The speaker said that the instinct for us to train harder here my be related to a time when our ancestors would kill or banish a member of a tribe or group if they didn't perform in well enough in a type of test. I also think that if they did well it could mean more benefits like seniority or more women, so maybe this one may be more instinctual for men. I remember feeling that pressure a lot when I did some of the workout demo videos back in the day because I had the feeling like a lot of people were watching. According to research he said between the last 2, training in front of a crowd was the one that showed to be the most effective. Of course it was even better to be in front of a crowd with a competitor, but why not do all 4 at the same time! Drink a lot of coffee, while beating your last PR, next to a competitor and in front of a crowd!

So we all have that closely matched person or lion at the gym. Who has been yours?

Post thoughts to comments

CFSC Supports Every Child Outdoors

Fifth Graders Inside of a Redwood Tree at the Santa Cruz County Outdoor Science School

So far, CrossFit Santa Cruz has raised enough money to support Outdoor Science School tuition discounts for 80 students in Santa Cruz County! I am overwhelmed with appreciation for all who have joined the team, donated, or expressed interest in helping out. The Human Race Event is on Saturday, May 9th. We are still building our team of CFSC supporters for Every Child Outdoors.

Huge thanks to Hannah, Kai, Amelia, Rebecca, Diana, Dave C, Amy, Carole, Reilly Rose, Scott, Hollis and Stacey for signing up to be on the team. And there are many more of you who have expressed interest in the fundraiser.

There are lots of ways to help out!
You can participate in any combination of the following:
1. Join our team on the Human Race website and raise money to help reach the fundraising goal
2. Donate to sponsor yourself or someone else who is participating in the race (every penny is greatly appreciated)
3. Join the team to participate, support, have fun and spread the word about E.C.O. (no donations necessary).

The purpose of this event is to raise money AND awareness. So if the cash isn't flowing for you right now... no worries! This is going to be a fun event and the more people on the team, the better. If you're interested in joining, click here.  You can also email me at macmtngirl@gmail.com if you have questions.

There are many benefits for students who attend the Santa Cruz County Outdoor Science School including, increased independence, social skills, activity level and science knowledge.  It has been proven that a week at the Santa Cruz County Outdoor Science School has a positive affect on students' attitudes towards hiking and being outside.  This is an important benefit for so many students who spend their afternoons in front of the TV.  Lets do what we can to get every child outdoors!  

HUGE APPRECIATION for Amelia and Kai who, so far, are in the lead for the top fundraiser spots. At the end of the event, the top two CFSC fundraisers will win a free month membership to the gym.

- Heather Mac
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Workout: Rest Day

Ice Ice Baby

Icing reduces inflammation and pain. It is widely used in response to an acute injury. Most of us know that icing is most effective immediately after an injury. As CrossFitters, we should also know that icing can (and should) be part of our elite body maintenance routine. It reduces the pain and soreness associated with the micro-trauma our muscles experience in a rigorous CrossFit workout which in turn, can decrease recovery time. Some basic tips on icing can be found here. If you are interested a scientific, cellular level explanation of the benefits of icing, check out this article.One of the best methods I have found (thanks to Kelly Starrett) is ice massage. Fill Dixie cups with water, freeze, and you have a water popsicle for your knee, or shoulder, or elbow, or back or...

Do you have a post workout icing routine? What methods do you use? Post ideas to comments.

-Heather Mac

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Workout: CrossFit Total
Max one rep back squat
Max one rep shoulder press
Max one rep deadlift
Three attempts at each
Score is the sum of the heaviest lift of all three

The Weekend

Olivia on the agility ladder

Food Journals are encouraged by many as a way to be more conscious of what you consume, they can also help you recreate meals that made you feel great or identify the culprits that make you feel miserable or hinder performance. Anyone who has kept a food journal knows that it can be a tedious process. An equally effective way to track food intake is taking pictures. While you may not be recording precise measurements, it has all the other effects of writing food intake in a journal with the click of a button. And just think, would you really want to take a picture of something that you weren’t proud to be eating?

Eating out is all fun and games when it’s a cheat meal, but what do you do when you are eating out and trying not to cheat? What are some of your favorite places and dishes when eating out zone, paleo or both?

-Hannah

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Happy Birthday to Jesse Baz and Scott Amory!  We're looking forward to celebrating with the delicious birthday WOD below...

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Workout:
Warm up with 800 meter

4 by 100 meter build, rest 20 seconds
400 for time, rest 2 minutes
2 by 200 meter build, rest 20 seconds
400 for time, rest 2 minutes
4 by 100 meter hard, rest 1 minute
6 by 50 meter (Alternate Sprint/Walk)