Kevin is one of the hardest working athletes in the gym. He constantly is working on improving his mechanics and always pushing his intensity. He has a lot to show for it, and often is used as a demo for other athletes to follow.
Keep up the strong work!
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Workout:
Rest Day
Hollis often brings young Arlo to the gym and, at any given time, there may be weightlifting, gymnastics or other various hard work going on. He usually finds some way to mimic the movements he sees. It is both cute and interesting, and probably pretty good for him.
-Coach D
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Workout
For time:
50-40-30-20-10 Box jump
5-4-3-2-1 Rope climb
50-40-30-20-10 Air squat
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Nutrition Lecture this Saturday at 9 a.m.
In the photo above if Peter had is head in line with the rest of his spine he would be in ideal position. His current position is good considering his low back is tight and engage his weight is firmly in his heels and he has a tight upper middle back. Fixing his head position will allow his to be in an even better position and will eventually lead to heavier lifts.
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Workout:
5 rounds of:
10 Heavy deadlifts
Max set strict Handstand push up
Rest as needed
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Nutrition Lecture Saturday at 9 a.m.
Zac and Matt, ready for a cheat.
If you come to CrossFit five days a week, you are spending roughly 3 percent of your time in the gym. That means that 97 percent of your time is spent doing other things. A huge part of what you do that affects your fitness outside of the gym is eat, drink and sleep. So, let's make sure you are getting the most out of your time.
This Saturday at 9 a.m. (between weekend classes), I will be hosting a nutrition lecture. I will run over the CrossFit prescription, answer questions, and help you with strategies to improve your performance with food.
-Coach D
If you want to get started here is just one of thousands of resources for you.
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Workout:
Power Clean
1-1-1-1-1-1-1
Matt taking a short rest.
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Workout:
Rest Day
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Workout
Working with a partner, complete as many rounds as possible in 15 minutes of:
20 Ring Dips
40 Med ball sit-ups
Congratulations to all the athletes in the gym who completed the online qualifier for the Diamond of the Tough. Three hard workouts, a ton of dedication and camaradarie all went down. I am very impressed. Great work everyone. I am looking forward to seeing all of you who move on to the final.
-Coach D
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Workout
Three rounds for time of:
100 Double-unders
30 Kettlebell swings, 24kg
Run 400 meters
... Even Cal Poly. Good luck and have fun.
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Workout
"Josh"
For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Social critic and professor of political science at Harvard, Robert Putnam, wrote a book about a decade ago called "Bowling Alone." The book tells of the great demise of groups and organizations that once served as the cultural and political backbone of communities across this nation. Since its publication, much has been written and said about the book.
The story goes something like this: Once upon a time, not long ago, entire communities would pack into school auditoriums and lecture halls across America to discuss and debate the most pressing local issues of the day. Once indelible, organizations like the PTA, labor unions, Rotary Clubs, Boy and Girl Scouts, Lions Clubs International, the Red Cross, and many others, have since become hollowed out remnants of a bygone era. These groups were part of an ethos where it was as much a civic duty as it was a moral obligation to be actively engaged in one's community. Most of these organizations still remain, but sadly participation is dismal.
Putnam lamented that these traditional organizations were being increasingly crowded out by new organizations like AARP and the Sierra Club. Whereas, with traditional organizations, members would interact face-to-face on a regular basis, these new groups tended to rely upon "tertiary associations" where "the only act of membership consists in writing a check for dues or perhaps occasionally reading a newsletter."
In prescient fashion, Putnam also forewarned us of the negative effect technology would have toward inhibiting active community participation. Something is lost when we replace the raucous union hall with the solitariness of staring blankly at a computer screen. That something is social capital. For Putnam, social capital "refers to features of social organization that facilitate coordination and cooperation for mutual benefit."
Last Friday night, Megan Combies tried and tried and tried some more to get her first muscle-up. What was even more inspiring than her "Thomas the Tank Engine" tenacity was seeing the entire gymnastics class cheer her on. Class was already over, but no one left. As a community, we understand that such milestones are a shared experience. One of the true testaments of any strong community is the sacrifice members are willing to make for the collective improvement of all its members.
Despite everything Putnam bemoans about the deterioration of the small-town community, I like to think CrossFit Santa Cruz instills in its members some pretty important values that actually make communities stronger: commitment, sacrifice, determination, passion, and humility.
-Dahlberg
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Workout:
Rest Day
Lindsey, jumping high.
No matter what happens in my life, three of the main reasons I keep doing CrossFit are: 1) The community of people around me; 2) The relationship I have developed with functional movements; and 3) Because it works better than any other fitness program.
What are the three main things that keep you doing CrossFit?
-Coach D
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Workout
For Time:
Row 500 Meters
155 pound front squat, 21 reps
Row 500 meters
155 pound front squat, 15 reps
Row 500 meters
155 pound front squat, 9 reps
