Yesterday, Dave Leys took first and Olivia C took second place at the NorCal CrossFit Goes To Kenya Event! Good luck to our two teams competing today.
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Rest Day
Stage Is Set
The claiming for best pole has begun ... can't wait to see the decorating.
Good luck to all the competitors this weekend at the NorCal CrossFit Goes To Kenya Event.
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Workout
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Peanut Gallery
Watching other people move can be incredibly informative. Watch videos and other experienced athletes in the gym, and pay careful attention to the details. Eventually you'll notice how people are trying to do all the same things as you.
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Workout
Two rounds of:
Run 400 meters
Max set 155 pound Shoulder-to-overhead
Run 400 meters
Rest 3:00
In the max set, start with push press until failure. Then, without setting the bar down, immediately begin to push jerk until failure, then split jerk.
Festivus Returns
Bailey, back for the holidays.
Once again this year we will be conducting the Festivus Pole Decorating Contest. Each class hour will be assigned a post from the pull-up bar structure and will have until Thursday, December 20 to complete their decorations. The judging will take place Friday, December 21 and winners will be announced at the Holiday Party.
Same rules as last year -- once decorated, we still need to be able to use the pull-up bars.
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Workout
On the minute for 15 minutes:
3-position clean
Increase load every three minutes.
Positioning
Matt getting after it with high elbows.
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Workout:
Rest Day
It's All About the Community
Reminder: Our Holiday Party is at 7:00 p.m., Friday, December 21st, at Ideal Bar and Grill.
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Workout
Twelve rounds for time of:
12 Pull-ups
12 Push-ups
12 Squats
Elbows Up and Knees Out
We are constantly giving you new cues to help you have better mechanics and greater performance. The idea is that first we teach you what good mechanics are, then you develop a conversation for yourself for how to approach certain lifts or workouts. Brad is working hard in the photo ... I wonder what he is telling himself?
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Workout
Complete as many rounds as possible in 30 minutes of:
30 Burpees
45 Pound dumbbell hang squat clean, 20 reps
275 Pound deadlift, 10 reps
Calm
Staying clam when things get hard is a sometimes difficult. But it's always beneficial. When the going gets tough, the tough take a deep breath and relax while continuing on.
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Workout
Run 1 mile for time
Rest as needed
Row 1 mile for time (1600 m)
What Would Sonny Do?
Sonny is a high-fiving, firebreathing, hard working, all around good guy. He is a sweet husband, a great dad and an awesome workout buddy.
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Rest day
Kyle
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Workout
21-15-9 reps for time of:
45 pound Dumbbell thruster
Pull-up
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Here's the latest installment in the Get to Know... series.
Kyle Robertson usually trains at 10 a.m. He’s been known to drop by during weekend classes, too. Chances are you know him. He’s kind of hard to miss.
You’re a big dude. Your arms are as big as my thighs. Were you a bouncer? (laughs) No.
Did you play football? Uh, in junior high was the last time I played football.
I heard you’re up at UCSC. What are you doing up there? I’m a graduate student, getting my Ph.D in philosophy.
Your wife is Olivia, one of our veteran CrossFit athletes. Did you guys meet here? No, we met in college during 1999-2000.
Is her Fran time better than yours? Oh yeah! Way better. The only things I can beat her on are like one-rep max things ... Anything that’s scaled she’ll kill me on.
How long have you been doing CrossFit? Started about four years ago.
So you’re a graduate student. Are you also a TA? Yeah, I teach the Ethics Bowl and Debate Team. It’s a national collegiate debate competition based on moral philosophy and debating current events and ethical issues. So, the cases we get every year are generally, you know, things that most people have heard about. Then, I TA for other philosophy courses.
Reebok or Inov8? Reebok. That’s recent though! I wanted to try them. I hate that the Inov8’s disintegrate when you climb the rope.
Vampires or Zombies? Vampires.
Blondes or Brunettes? Brunettes.
Cats or Dogs? Dogs.
Daniel Tosh or Louis C.K.? Louis.
Books or E-readers? Books I guess. I use both.
Verve or Santa Cruz Roasting Co.? Oh, Verve.
Diane, Elizabeth or Fran? Uh, Grace? (laughs). Of those three, I’d say Diane.
Gin, Rum, or Tequila? Scotch.
What’s your typical pre-workout meal? Eggs and some fruit, or, every now and again, some hash browns. But generally apples, peaches, that kind of thing.
Do you have any pet peeves? Well, my biggest pet peeve nowadays is the idea that in our public debate culture anybody just saying something turns it into a legitimate position ... We think there’s two sides to every position just ‘cause someone disagrees, even if they have no reason for it. I wish we held people in our public debate to a higher standard.
Best advice Coach D, Coach Laurie or Hollis ever gave you? Hollis and Danielle have both told me this: When you think you’ve finally got a lift, then start over from the beginning, try learning it like new ... Like I was just realizing this (with) my clean yesterday. Power clean is one of my favorite lifts, but I’m doing the pull badly because I have bad habits from trying to do it fast, so I gotta slow down and relearn it again.
If you could change one thing in Santa Cruz, what would it be? I wish we had a really good Indian restaurant.
- Dahlberg
