Morgan, almost all the way up
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Workout
21-15-9 reps for time of:
225 pound Back squat
Ring dip
Pretty Lines
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Workout
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Save The Date
All eyes on Lucas.
This year's CrossFit Santa Cruz Holiday Party is going to be on Friday, December 21st at Ideal Bar and Grill, starting at 7 p.m. Let everyone know you are coming by posting to comments.
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Rest Day
Global Extension
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Workout
Complete as many rounds as possible in 15 minutes of:
5 Kettlebell swings, 1.5 pood
5 Kettlebell snatch, 1.5 pood, right arm
5 Kettlebell snatch, 1.5 pood, left arm
5 Kettlebell swings, 1.5 pood
10 GHD sit-ups
The Three
Working for the best positioning during any movement is about three important concepts: Efficiency, efficacy and safety. We want them all. The hope is to get better at movements relatively quickly and achieve a high level of fitness with limited risk.
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Workout:
Front Squat
5-4-3-2-1
The Countdown Begins
It is official! The 2013 CrossFit Games Season has been announced. The Open is three months away. How do you feel? Are you ready? There is still time to put your best foot forward. The time to focus is now because offseason is over!
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Workout:
Eight rounds for time of:
65 pound Dumbbell turkish get up, 1 rep
65 pound Single-arm overhead walking lunge, 15 feet
65 pound Single-arm dumbell split snatch, 5 reps
Switch arms each round. Perform 3 burpees any time the dumbbell is set down mid round.
Yoked
Everyone has different reasons for starting CrossFit, but all who continue on a regular basis have seen the benefit of it outside the gym. Chris Cavallerano takes a good look at the connection between CrossFit and motivational psychology in his article, CrossFit Transference.
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Rest Day
Return
It is a great experience to visit other CrossFit gyms. People all over the world are doing the same stuff as us, having a good time getting fit. They lift weights, do pull-ups, run, and handstand, but each gym has its own personality and does things a little bit differently. If you get a chance to visit another gym, do it.
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Workout
Complete a three position snatch every 90 seconds for 15 rounds.
Add weight every 5 rounds
Ice Breaker
Answer a question, move circles.
Two valid questions you could ask of your fitness program:
1. "Is it making me better?"
2. "Is it fun?"
If the answer is not yes to both, let;s figure out why and do something about it.
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Workout
9-7-5 reps for time of:
Sumo-deadlift
Bar muscle-up
Bam
Angel all stacked up.
Hard work, consistency, and a positive attitude pay off in droves. It can be hard in life to figure out the difference between being hard on yourself and striving for excellence. Striving for excellence will benefit you and the people around you. Being overly critical can make life harder.
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Workout
Ten rounds for time of:
30 Double-unders
30 foot Handstand walk
