Partners Rule

CFSC_CheerleadingCamp Thing One and Thing Two ... working together

Partner workouts are super fun and rewarding. People often go a little harder and have a little more fun while intensity goes through the roof. There is often built-in rest and pressure to perform for someone else so people tend to go all out. Teamwork is a critical part of human existence and so is dealing with pressure. Team workouts help build skills for outside the gym beyond just human performance.

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Workout

In teams of two with one partner working at a time, complete as many rounds as possible in 20 minutes of
50 feet walking lunge with dumbbells
200 yard of farmer carry with dumbbells
50 feet of partner carry
switch

Mid Shin

CFSC_AnneMidShin Ann just off the ground

A lot of problems in the pulling movements off the floor (deadlift, clean, snatch, highpull) happen in the first few inches on the way up and again on the way down. The order of operations and which muscles do the work are important details to practice. At the beginning of the pull many people are at their end range of flexibility and holding position can be very hard. In that hard work though, is the improvement, working at your end range for perfect position will make you stronger and more flexible at the same time. Hooray for taking weights off the floor.

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Workout

7 Rounds for time of:
155 Pound back squats, 12 reps
155 Pound Jerk, 4 reps
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It's time to start thinking about teams for the Santa Cruz Affiliate Cup on October 20th. Talk with your fellow athletes and coaches about competing and forming teams.

DuhbleBerg

CFSC_DuhbleBergBoe and Brett 

The Dahlberg brothers live in different cities and they both do CrossFit. The other day they got to workout together. It's interesting to see people who have the same genetic line move. Siblings, parents and children can resemble each other in movement, which is fun to see as a coach. However, doing CrossFit together is more than discovering simular movement patterns -- it is a wonderful way to spend time together and do something good for yourself.

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Workout

Overhead squat 5-5-5-5-5 reps

Then,

Complete as many rounds in Five minutes of:
5 Overhead squats
10 Lateral-jump Clapping push-up Burpees

2012 Affiliate Competition Registration

Click the appropriate button below and use the drop-down menu to register your team. Be sure you are choosing to register a team from the appropriate affiliate.

When registering a intermediate/master team please indicate indicate which division the team will be competing in. The team Captain should be the one registering but if this is not the case please indicate the Captain's name.
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CrossFit Santa Cruz - SOLD OUT

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CrossFit Santa Cruz Central - SOLD OUT

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CrossFit West Santa Cruz - SOLD OUT

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Studio 831 - SOLD OUT

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CrossFit Scotts Valley - SOLD OUT

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CrossFit Ready - SOLD OUT

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CrossFit Amundson - SOLD OUT

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CrossFit Media - SOLD OUT

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If there are no more team spots available for your affiliate email us and we will let you know if space becomes available.

That's A Wrap

CFSC_PeterRopeReach
Peter, secure up high.

There are numerous ways to climb the rope, but learning an effective way to use your feet will make you more efficient. Similar to using your hip in the kipping pull-up, a rope technique using your legs will enable you to complete more rope climbs in less time.

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Rest Day
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Tonight is the final night of the 2012 CrossFit Games coverage on ESPN2 from 5-9 p.m.!