For the Love of the Game

IMG_4419 Cara Representing

Being a competitive CrossFit athlete is no easy task. The dedication, work ethic and mental toughness it takes eat well and train hard consistently over time is admirable to say the least. Cara typifies what it means to be a CrossFit athlete so much so that she has been part of our affiliate team since we have had an affiliate team. Her positive attitude and sheer determination have always been an asset to any team she has been on. This year however, due to work obligations she will be missing this years Regional competition. 
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Workout:

Max effort of:

Row 800 meters
Row 600 meters
Row 400 meters
Row 200 meters 

Rest as needed between effort

Go Low

IMG_4435
Guess the athlete photo.

Deadlifting is biomechanically one of the simplest movements we do. It is not always the easiest to learn. Even when we do get good at the conventional deadlift, the variations become limitless.  Going low for example is a great way to experiment with variation. Try getting set up above the knees.

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Workout:

7 rounds for time of:
14 Pistols, alternating leg
7 Toes-to-bar

Depth

IMG_4426 The Nooners

In this photo you can see every stage of the overhead squat. The overhead squat is a thing of beauty, a test of flexibility, mid-line control, and shoulder stability. It can take a long time to develop the capacity to stay upright enough to keep the bar over the center of your mass without compromising the shoulder or the hip or the knees. These athletes are in great position and working hard.

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Workout:

5 rounds for time of
Run 400 meters
10 Deadlifts

Rest as needed

Max set pull up

A Group Thing

CFSC_12-5_Group CFSC getting it done

CrossFit is best when done in a group setting. Sure you can do it in your garage all by yourself and get really fit, but the real fun of CrossFit comes from the people you do it with. Day in and day out we show up to the gym because we value our health and know we need to exercise to stay healthy. What makes it fun are the people we do it with. The cool thing is that the group setting is also where we see the best results.
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Workout:

Rest Day

Accomplished

CFSC_12-5_DMFLDave Leys, a true CrossFit legend

Tuesday was the last day for affiliates to validate scores for the 2012 CrossFit Open. So today the scores are official and CrossFit Santa Cruz had a tremendous showing. Nearly 80 athletes from the gym participated in the competition, setting aside time each week to prepare and give it their all. Most did things they did not know they were capable of doing, and we did it together rain or shine each Saturday.

• Our team finished in 5th place in Nor Cal, earning us a spot at the Regional, May 18th-20th in San Jose.

• Dave Leys and Jesse Baz finished 46th and 34th respectively, earning them individual bids to the Regional.

• Cara Hipskind and Danielle Edmundson finished 36th and 24th respectively, moving them on to regionals as well.

• Laurie Galassi finished in 3rd place overall with standout performances in Workout 12.3 (2nd place) and Workout 12.5 (1st place) and moves on to Regionals with a legitimate shot at qualifying for the Games in July.

The CrossFit Open was a great first test on the road to the CrossFit games and the crowning of this years fittest. Great Job to all of our competitors and congratulations to our athletes moving on.

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Workout:

For time:
95 pound Overhead squat, 100 reps
Every minute you must also stop and perform 3 Burpees.

Energy Systems

CFSC_12-5_KelseyJKelsey J on 12.5

There are two primary energy systems in the body, one is dependent on oxygen (aerobic), the other is not (anaerobic), both burn carbohydrate – glucose in the blood and glycogen in the muscle. Intense exercise requires more oxygen than is available to the aerobic system; this is when the anaerobic system kicks in and does the trick oxygen-free. The end product of anaerobic exercise is lactic acid which, through a concatenation of chemical reactions, is recycled again and again into energy. Take a look at the great graphs on this site: Energy Proportion Graphs

-Mary Conover

Read Mary's entire article on Energy Generation in Conover's Corner.

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Workout:

10-9-8-7-6-5-4-3-2-1
Kettle Bell Swing
Ring Dip

rest 5:00

Max reps front squat in 1 minute

Gary Taubes

CFSC_12-5_KelseyKelsey during 12.5

Author Gary Taubes is going to present his nutrition lecture here in Santa Cruz

April 11, 5 to 7 pm
New Brighton Middle School, Capitola
No charge
Register online or call 831-466-5820

The Santa Cruz County Office of Education Child Development Resource center will host science journalist and author Gary Taubes in an April 11 presentation answering “Why we get fat”. Taubes, also the author of Good Calories, Bad Calories (2007) challenges conventional wisdom about calories, fat, genetics, exercise and how they interact with obesity. The event is free and open to the public. Due to space limitations, registration is required.

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Workout:

 Snatch 1-1-1-1-1-1-1

Gary Taubes

Author Gary Taubes to present nutrition lecture challenging convention

April 11, 5 to 7 pm
New Brighton Middle School, Capitola
No charge
Register online or call 831-466-5820

The Santa Cruz County Office of Education Child Development Resource center will host science journalist and author Gary Taubes in an April 11 presentation answering “Why we get fat”. Taubes, also the author of Good Calories, Bad Calories (2007) challenges conventional wisdom about calories, fat, genetics, exercise and how they interact with obesity. The event is free and open to the public. Due to space limitations, registration is required.

DeBrief

IMG_4410
Coach D with the final debrief.

The 2012 CrossFit Open ends today. After 5 weeks of competition it is time to reset and get back to business. We had 74 athletes of varying ages and fitness levels complete all 5 workouts. It was amazing to watch and an honor to be a part of. Great work CrossFit Santa Cruz!

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Workout:

Rest/Mobility Day