Nooners and the single-leg bear crawl
Tonight, ESPN2 starts airing the 2012 CrossFit Games. Don't miss it.
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Workout
Five rounds for reps of:
Max set Body weight bench press
Max set Dead hang pull-up
Rest as needed between rounds and as little as possible between bench and pull-ups.
Allison on top of the podium at Frogman.
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Workout
Complete as many rounds as possible in 12 minutes of:
135 pound Hang squat snatch, 3 reps
6 Box jumps, big box
9 Toes to bar
Being creative with your modifications and warm ups can keep things fresh and exiting while improving your fitness.
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Rest Day
Having a bit of joy with what you do and a general sense of gratitude in life can go a long way. Positivity is a choice, and it is a powerful one.
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Workout
Front Squat 1-5-1-10-1-15
We are in the business of teaching human movement. Simultaneously, we are in the pursuit of high levels of human performance. The level of human performance can be relative to any person. It depends on your backround, consistency and detemination. No matter who you are, learing proper mechanics, and then going hard will make you more fit.
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Workout
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Coach Cara at the bottom
Whatever movement we are doing, we can always strive to get a little more range of motion. Deeper squats, higher pull-ups, and lower dips are just a few places where we can do more. The strength you can build in new range helps you become flexible and powerful.
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Workout
For time:
50 Single leg squats
20 Muscle-ups
30 Handstand push-ups
Coach D at Frogman
A huge part of being fit is going out using what you worked for. Going on a bike ride or a hike, swimming in the ocean or the pool, moving furniture, gardening, and playing with your kids are all important ways to enjoy the hard work you do in the gym.
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Rest Day
We practice our basic skills with the hope of increasing difficulty. It is important to have solid focus and attention when learning anything new. A good example of this might be if you want to have a fast time for 100-meter handstand walk, it is a good idea to practice controlling your handstand.
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Workout
Five rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall ball shots, 20 pound ball
Sunday's Moxie competition.
Cary, Cara, Tyler, and Bailey made a great comeback on Sunday at the Moxie Madness competition. They took second in the morning event -- a heavy squat clean and jerk-off -- with great technique and teamwork. Overall, they finished in sixth place and represented CrossFit Santa Cruz with style and class. Great work team!
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Workout
Five rounds for time of:
135 pound Power snatch, 5 reps
10 Burpees, lateral jump over barbell
Yesterday, we had athletes at two different events. The first was the Frogman Challenge -- a CrossFit competition with the added fun of a pool. Each workout had a swim component that proved to be extremely challenging. Lucas placed second in the advanced division and Matt placed third. Dustin, a fellow teammate from UCSC water polo, took the top spot. Nice work boys and way to go UCSC water polo!
Alison Costello won first place in the Intermediate division with outstanding performances in all five events, and Coach D took fourth among a tough group of women.
The second competition, Moxie Madness, is a two-day competition taking place at Spartan Stadium in San Jose. At the end of day one, our team is in seventh place overall. If you have a chance to head out and cheer for our team, it is sure to be a great event.
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Workout
Working in teams of 3, one person working at a time, complete 15 rounds for time of:
30 double unders
10 Chest to bar pull ups
3 Clean & Jerk
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Holiday Schedule Tomorrow -- Labor Day: 8 a.m. and 10 a.m. only.
