Completed

Congratulations to our very own Heather MacDougall on her Master's Degree in Educational Leadership.

Today marks the end of our programming experiment.  It started with a week of CrossFit.com followed by a week of CrossFit Football.com and finishing with a week of Max Fit USA .com.  Starting Tuesday we will return to CrossFit Santa Cruz programming. 

Workout: Max Fit USA WoD

Snatch 3/60% 2/70% 5×2/80-85%
Clean & Jerk 2/70 2/80 3×2/90-95%
Front Squat 1/ 1/ 1/ *1/ *1/

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SCHEDULE NOTICE
We will be closed Monday May 25th.  We are participating in the Trevor Win'E Memorial Challenge
hosted at CrossFit North Santa Cruz.  Our teams are scheduled for 9:00am for anyone interested in cheering them on.

Rest Day

Max Mormount Clean and Jerk PR

Workout:
Rest Day

Day 4

A word on Max's Olympic Style Weightlifting WoDs

"Our Olympic WeightLifting WODs are for our Lifters, Athletes andCrossFiters focusing on the Oly Lifts. We post 1 to 3 work outs. The Oly Lifters do all Oly WO posted. Athletes & CrossFiters do the Oly WO#1 and CF WOD WO#1 or CF Games WOD #1. WO schedule 4 on 1 off, 1 on 1 off.

As soon as we finish a complete cycle of Max Fit USA programming we will be returning to our home grown programming.  The last few weeks have been an interesting experiment.  Which programming did you like the most?  The CrossFit.com, the CrossFit Football.com or the Max Fit USA. 

Post thoughts to comments.

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Workout:  Max Fit USA WoD
Press 2×3/60% 2×3/70%
Snatch (from block at mid-thigh) 2×2/60% 2×2/70% 3×1/80%
3Pos. Clean 3ea/70% 2×2ea/80% 3×1ea/85%
Good Morning 4×6/

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If you are interesting in participating in the Trevor Win'E Memorial Challenge make sure to Register Online.

Team Up

We want you.

Monday May 25 CrossFit Santa Cruz will be participating in the Trevor Win'E Memorial Challenge. The event will take place at CrossFit North Santa Cruz. The time of the event is between 9-12. The 3rd annual Trevor Win'E Memorial Challenge is a CrossFit Team WOD designed to support our active duty military personnel who are currently deployed in the middle east. Each participating team donates one cooling vest (Mist-n-go) to deployed service person in Iraq or Afghanistan. Your team can donate your vest to any deployed service man or woman! Your affiliate can also sponsor a unit and we can take care of a group.

This will mark the beginning of our Affiliate Team selection. We are encouraging everyone to join up and form teams. Register Online

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Workout:
WO #1
Pressing Snatch Balance 3×3/60%
Power Snatch 7×2/70%
Snatch Pull 1/ 1/ 1/

Persevere

Carie G standing tall.

To paraphrase Coach, CrossFit is not going to get any easier and you wouldn't want it to. The simple fact of the matter is that CrossFit is a demanding mistress. She beats up muscles and connective tissue, she challenges the heart and lungs and everyday she seems to get rougher and tougher. Once we get into the eye of the storm however everything seems to be OK. A little beat up, but everything is fine.

Returning after taking some time off is exceptionally hard.  Fighting our way back through the storm of pain and hard earned results takes something special. Carie G has got that something special. It is great to have her back in the mix.
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WOD Video
 The NorCal Boys Back Sqaut/Rope Ascent
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Workout: Max Fit USA WoD
Press 2×3/60% 2×3/70%
Snatch (from block at knee) 2×3/60% 2×3/70% 3×2/75-80%
Clean (from block at knee) 2×2/65% 2×2/75% 2×2/85%
Bent Over Row 4×8/
Full Glut Ham 4×6/

Test Yourself

Coach D explains it.

If you have been watching our programming the last few weeks you may have noticed that we have been borrowing WoDs both from CrossFit.com and CrossFit Football.com.  We are now moving on to Max Fit USA.com.  Why are we trying different programming? Well, one of the standing challenges at CrossFit is simple. If you can beat us at our programming, we will try yours.  If we can beat you at your programming, then we both must be tested by a third unknown program.  What we are currently doing is testing ourselves  with different programming.  Once we finishing our test of we should have a better idea of our weaknesses and strengths, allowing us to adapt and improve our programming. 

Workout: Max Fit USA WoD

Muscle Snatch 3×3/60%
Snatch 2×3/60% 2×3/70% 2×3/75-80%
OH Squat 15/ 15/ 15/   

Are you Influenced?

Justin climbs the rope.

For most athletes, CrossFit is a way of life. If it isn’t a way of life it’s an influence on some aspect of living. As I read CrossFit blogs and see people I know, I hear about athletes before and after their involvement with CrossFit, and topics such as overcoming unhealthy addictions, losing fat, overhauling their diets, achieving athletic endeavors, making new friends, love connections and career changes. I think many who get involved with CrossFit find it to be a catalyst for lifestyle change, be it physically, mentally or socially oriented. If CrossFit hasn’t influenced your life in some manner, perhaps you haven’t tapped it’s full potential?

-Hannah

Workout:
Rest Day

Guests

Honored Guests.

We had some visitors today from San Francisco CrossFit and CrossFit East Sacramento for a workout. It is always great fun when our friends from out of town come in for a visit. With the upcoming CrossFit Games in Aromas CrossFit Santa Cruz will be adding open gym hours the week before the games to provide athletes who are traveling a place to train.

Workout: For time:
15, 10, 5
Deadlift 315
Sprint 20 yards
Pull Ups

Tore Out

Lucas torn out.

Hand care and maintenance comes in many varieties. Some athletes simply shred there hands and rip off the extra skin. Others, are more cautous. What stategies do you use to protect your hands? And if you do rip out, how do you manage the tears?

Strength WoD

Power Clean 5x3 (PR last set of 3)
Chin Ups 3 x max (rest 3 mins)

WoD
8 rounds for time:

40 yard sprints

*Rest 30 seconds between sprints
*Run at 90-100% effort on all sprints

Post fastest and slowest sprints to comments.

Technically Speaking

Paleo Meal

As we continue to follow CrossFitFootball.com remember we want to focus on increasing our technique before we add weight. The common fault is to lift too heavy too soon, it is the curse of the novice and the egotistic. Use the Strength WoD to refine your mechanics and comfort with the movements. With the WoD itself challenge yourself a bit with adding a small amount of weight and as the weeks progress the small amounts will equal a larger difference.

Workout: CrossFit Football WoD
Back Squat 5-5-5

Then for time:
21, 15, 9

Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump 24" box

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This Saturday we will be having a Paleo/Zone food tasting and discussion at 11am.

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THE LOST AND FOUND will be emptied after this weekend.  If you have lost an item of clothing in the last year it may be in our lost and found.  We have an enormous amount of LOST items.  All the items that are not FOUND by the end of the weekend will be donated to the Salvation Army.