Dawn will admit she does not like the snatch very much, and the overhead squat is a tough lift for her. Yet here she is, attacking her weakness head on, and improving every time she lifts. Hard work and a little patience are all it takes to get better at anything. Great job Dawn!
_________________
Workout
Weighted pull-up 1-1-1-1-1-1-1 reps
A handful of athletes from the gym have registered for the Diamond of the Tough competition. Starting Saturday, they will perform the first of three qualifying workouts to get a chance to throwdown against their fellow age-mates in September. Good luck to all the competitive 35 and ups.
________________________________
Workout:
Four rounds for time of:
Run 400 meters
50 Squats
A thoughtful, well planned and organized warm-up can make all the difference in performing well in your workout.
________________________
Workout
Snatch 1-1-1-1-1-1-1 reps
Jesse making plans.
Jesse has moved to Los Angeles. He has been a integral part of our community and will be missed.
Best of luck on your new adventures!
__________________
Workout:
Rest Day
The nice things about Morgan's set-up position for the overhead squat are how she has her wrists stacked above her elbows, her elbows are above her shoulders, her shoulders are above her hips, her hips are above her knees, and her knees above her ankles and feet. She has barely begun initiating her squat by sitting back just a hair. The rest of the motion will continue straight up and down. Ideally, at the bottom, her torso will look the same as it does standing.
_________________
Workout
5 rounds of:
Complete as many reps as possible in two minutes of:
7 Push Press
5 Push ups
3 Ring Dips
Rest two minutes
If you come in with a positive attitude and go hard, you will help to make the experience better for yourself and everyone else. If you go hard and stay positive, others will follow your lead. The best way to get others to do better is to do better yourself.
________________
Workout
In teams of three or four complete 15-20 rounds of:
10 box jumps
20 meters walking lunge
10 kettle bell swings
Walk 20 meters active rest
*Athletes follow one another through each station -- if you catch up, you must wait.
Megan does a nice job of setting up with her center of mass over the bar, and she has a nice neutral spine position. She maintains a rigid spine and brings her hips through at the top, where she takes a big breath and gets tight for rep two and again for rep three.
________________________
Workout
Overhead squat 5-4-3-2-1 reps
________________________
Friday night Gymnastics class with Laurie starts at 5:30 come one come all!
____________________
Rest Day
The CrossFit Santa Cruz standard for the burpee is simple. Start from standing, get your body flat on the ground, and then jump and touch an object one foot above your reach.
__________________
Workout
10 rounds, each for time of:
100 meter Sprint
Rest as needed
Every time I travel and visit another affiliate, I am reminded how similar we all are.
- Hollis
________________
Workout
Four rounds for time of:
With a 3 minute running clock,
Row 250 meters and perform an many burpees as possible
Rest 3 minutes
