"Good luck competitors!!!! I'm so excited for all of you. I'll be cheering you on from afar. Remember ... the best aspect of the game is the opportunity to play ... go play, CFSC!"
-Olivia
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Rest Day
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Holiday Schedule: Monday 8 a.m. and 10 a.m. only
Tomorrow, September 1, eight of our athletes are going over the hill to do some extra CrossFitting. Bailey, Cary, Cara, and Tyler are headed to the Moxie Madness Throwdown at Spartan Stadium, while Matt, Lucas, Allison C., and Coach D are headed to the Frogman Challenge at the Gunderson High School pool. The poolside action starts at 9 a.m., and the Moxie team events start at 3 p.m. Good luck and have fun athletes!
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Workout
Seven rounds for time of:
275 pound Deadlift, 5 reps
5 Knees to elbows, strict
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Monday, September 3, we will be running a limited schedule for Labor Day: 8 a.m. and 10 a.m. only.
Jamin, on the Tabata push press.
It is always interesting to find out a little bit more about the people we workout with. We often ask questions before workouts because the relationships we build in the gym are more likely to keep us coming in when we don't want to. Making it personal is important. Finding out what people do for a living, where they went on their last vacation, or a childhood nickname can be the ice breaker you need to build lasting friendships. And it is a lot harder to quit a relationship than a fitness program.
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Workout
Max distance handstand walk in 5 minutes
For the last 30 days, Lucas continued to eat his 18 blocks of food each day, but added in an entire jar of peanut butter. He also continued to do the gym's programming, but added in a few additional heavy lifting sessions each week. At the end of the month, he's gained 18 pounds, PR'd his deadlift by 25 pounds, PR'd his clean and jerk by 10 pounds, and PR'd the Run/Air squat workout from last week.
Would we recommend this plan for everyone? No. But for him, it seemed appropriate. We'll see how it all pans out for him in the upcoming weeks and months.
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Workout
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
"The magic is in the movements, the art is in the programming, the science is in the explanation and the fun is in the community."
-Greg Glassman
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Rest Day
CrossFit Santa Cruz is excited to host the 4th annual Santa Cruz Affiliate Cup. Our friends at CrossFit Santa Cruz Central and CrossFit West Santa Cruz have done a fantastic job bringing the local community together the past three years and we hope to make this year just as fun. We will stick to a similar format as the past 3 years with a few minor tweaks. See below for details.
Date:
Saturday, October 20th, 2012 - 7 a.m. to 5 p.m.
View Event Schedule Here.
Three Divisions:
Advanced, Intermediate and Masters (50+).
Advanced athletes should be able to complete most workouts prescribed on CrossFit.com without modifying. Intermediate athletes will likely do similar events to those that advanced teams do but loads and difficulty will be scaled down to be appropriate for the average, non-firebreathing CrossFitter. Masters events will be scaled slightly more. Athletes under 50 are encouraged to compete in the intermediate or advanced division.
Teams of Four:
Two men and two women per team.
Events:
View Event Descriptions Here.
View Event Schedule Here.
Onsite:
Teams will have an area to setup tents, EZ-ups, chairs, etc.
Beast BBQ will be on site roasting an entire pig! They're going to be offering plates of whole hog bulgogi tacos / piri piri grilled chicken, coconut sweet potato mash and fuji apple slaw. In addition to being avid CrossFitters, Kyle and Aaron are local chef's with a history of creating top-notch victuals.
Megan reppin' it
Coach Burgener always says, "Make the heavy weight look and light and the light weight look heavy." What he is trying to instill in us as athletes is to keep our mechanics consistent. It shouldn't matter how much weight is on the bar... our movement should look the same.
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Workout
Clean and jerk 1-1-1-1-1-1-1 reps
"Why should we care about mechanics? Because it looks good."
- Hollis
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Workout
"Tabata Gone Nasty"
Complete 32 tabata intervals, 8 each of:
Double-unders
Row
Push press
Matt Nasties (jumping lunges)
"I wish I would have found CrossFit earlier," is one of the most common things I hear as I travel. College athletes, former professional athletes, grandmothers, etc. Everyone wished they had started sooner. Lucky for some, CrossFit is everywhere and getting started young is becoming easier.
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Workout
Complete as many rounds as possible in 20 minutes with a partner of:
5 Medball cleans, 20 pound ball
3 Burpees
One partner works at a time. The medball must be passed and cannot touch the ground.
Hannah and her squat.
CrossFit programming is an art plain and simple. One important factor is to keep it simple. The best workouts are most often couplets or triplets.
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Rest Day
