Thank you to everyone who came out yesterday to support CrossFit for Hope. We raised more than $4,000 for St. Jude Children's Hospital. We aimed to raise $2,000, but with the support of everyone, we doubled our goal. We are simple amazed at the turn out. THANK YOU ALL!
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Workout:
Deadlift 1RM
Then, deadlift 3-3-3 at 85%
Then, deadlift a max set at 75%
Today we are coming together as a community to raise money for the treatment and cure for children with cancer and other serious illnesses. This year the fundraing effort goes to St Jude Children's Research Hospital. The CrossFit community at large is trying to raise enough money to runthe facility for a day, close to 1.5 million dollars. Go CrossFit!
Come on in at 8am or 10am for your chance to workout for a great cause.
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Workout:
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep.
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After we are done working out today we are heading down to Natural Bridges beach for some relaxing and socializing. It is an informal gathering, look for the blue easy ups and come join us.
Saturday is fast approaching. Have you signed up for Hope? Come in tomorrow and join the fun. We will be running the workout at 8:00 and 10:00
Afterward, we're headed to Natural Bridges beach for social time and relaxation. Bring friends and family and whatever else you feel like, very casual.
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Workout:
Shoulder Press 1RM
Sonny after the workout today: " Why do I love this sh*t?"
Coach D: "Well, because it is cool, and you know that climbing the rope is better for you than the treadmill."
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Workout:
21-15-9
275 pound deadlift
Ring dip
Chest-to-bar pull-up
Functional movements done at high intensity with variance. We always talk about mechanics and we teach you proper technique. We write workouts that cover broad time and modal domains and we teach about fitness. How hard you go is up to you. Your physical and psychological tolerances on any given day have a lot to do with your effort. But everyday you come into the gym, you've got to go hard ... as hard as you can. Push yourself to the limit and see what you are capable of. Fender does. So should you.
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Workout:
Five rounds of:
25 box jumps
155 pound thruster, 5 reps
2 rope climbs
This Saturday we would like to invite everyone to participate in another worldwide CrossFit event: CrossFit for Hope.
When we hosted the CrossFit Open, more than 70 athletes from the gym signed up, paid $20 and showed up for five weeks to see what they could do. This time, the cause is much greater and the possible outcome potentially more life changing. This time we are competitng in a workout to help raise money for St. Jude Children's Research Hospital. St Jude's mission is to find cures for children with cancer and other deadly diseases through research and treatment. If you would like to join us signing up is easy. The registration process is identical to that of the Open. In fact, if you competed in the Open, you already have a profile.
1. Go to the CrossFit for Hope website and login or create a profile
2. Join the CrossFit Santa Cruz roster
3. Donate $20 to yourself (or another athlete who has signed up)
4. Come in on Saturday and go hard.
5. Sign up before Friday, June 8th at 5 p.m. We are asigning heats and need to know who is coming.
Hope to see everyone on Saturday!
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Workout:
Rest Day
Much to my chagrin, I must credit my younger brother for getting me into CrossFit. When he first started, I was training for a half marathon and did not understand what CrossFit was all about. It probably didn’t help that he was terrible at explaining what it was (aka a boy in high school who doesn’t care to be holding lengthy conversations with his older sister).
Eventually, I injured myself (I have absolutely terrible infrastructure and was built to be digging in the fields of Germany). My workout routine became incredibly boring because I wasn’t allowed to run, jump, bike or basically be a functioning human being. I would go to the gym, go for hikes or swim, but it just wasn’t enough for me. Finally, my brother suggested we visit CrossFit Santa Cruz when he came up to visit me. Or I badgered him into inviting me along, the details are blurry.
Of course I fell in love with CrossFit right away. And I will fully admit one of the main reasons I loved it was that it was something my brother and I could bond over and compete against each other in. I would send him a proud text about my first rope climb (to which he replied, “How many can you do now?” Um, one.) We went to the Games together and when I was home for the summer, I would go with him to our local box, where he would encourage me and pretend to be impressed by my first pull-up.
CrossFit is unique because although you might be “competing” against your fellow CrossFitters, you’re also supporting them at the same time, much like what my brother and I do. I can’t even tell you how many thanks I owe my classmates who have helped urge me to finish a workout or showed me how to do a movement better.
When I reflect on why we love CrossFit, I realize it’s because of the community CrossFit fosters. We were both able to find our CrossFit families in a transitional time of our lives. CrossFit took us in and offered us a place to come in, be ourselves, learn and meet some amazing people.
-Kelsey K
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Workout:
Complete seven rounds for time of
7 ring dips
7 toes to bar
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This Saturday, June 9, we will be participating in CrossFit for Hope. We will run the fundraiser from 8-11 a.m., and then head to Natural Bridges for a potluck and beach hangout.
If you are starting to get hungry for some competition again now that we are three weeks out from our competitive season, you are in luck. Next Saturday, June 9, we will be hosting CrossFit for Hope. It is a fundraiser workout that, much like the Open, will be done by the CrossFit community at large. We will run the event similar to how we Open, but with a twist. Afterward, we can all head down to the beach and have a potluck to celebrate the summer and the event.
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Workout:
Complete two rounds for reps of:
Double-unders in 60 seconds
Rest 30 seconds
Wall ball shots in 60 seconds
Rest 30 seconds
Ball slams in 60 seconds
Rest 30 seconds
Push-ups in 60 seconds
Rest 30 seconds
GHD sit-ups in 60 seconds
Rest 30 seconds
Learning to stabilize the spine is critical if you want to be efficient at the basic gymnastics skills we practice in CrossFit. You need to be tight if you want to be good at pull-ups, push-ups, air squats, handstands and the like. Learning to be stable with and under load is equally difficult and valuable. All the barbell work we do is as good for the midline as it is for the limbs. If we can develop stable and efficient movement patterns we will likely stay injury free and continue to build capacity forever.
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Workout:
Five rounds for time of:
115 pound Power snatch, 10 reps
15 Pull-ups
35 pound Dumbbell thruster, 20 reps
"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew -- again with the basics -- this time paying closer attention."
-Greg Glassman
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Workout:
Rest Day
