If you have a goal you want to accomplish, it is important to make a clear plan of attack. Sometimes you might need to ask for help in making the plan or sticking to it. You can accomplish anything you put your mind to and a little help along the way might get you there sooner.
________________
Workout
Complete as many rounds as possible in 8 minutes of:
165 pound push press, 3 reps
12 air squats
Rest can come in many forms. Sometimes it means a jog and some mobility. Other times it could be a bike ride, a walk, or a swim. Rarley should a rest day mean you do absolutly nothing, although those days are important, too. Rest days are a great day to come in and do a handstand push-up progression, some easy rowing or those overdue mobility projects.
_______________
Workout:
Rest Day
First, we learn how to do things properly, we then try to do them faster and heavier. Next, we learn some more and we begin to try to go faster and havier. This is the life of the CrossFit athlete.
________________________
Workout
10 rounds for time of:
Row 250 meters
10 burpees
30 Double unders
*alternate rounds with a partner so each of you do 5 rounds.
Daniel.
The 2012 holiday season is behind us and we are back to a normal schedule. We look forward to another great year.
_____________________
Workout
Five rounds for time of:
10 Toes-to-bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball
Welcome to 2013! Happy New Year to all!
_______________
10 a.m. hopper workout, today only
We go back to the regular schedule tomorrow.
Today is the last Day of 2012. How are you going to spend it?
_________________
Workout
Overhead Squat 5-5-5
Front Squat 3-3-3-3
Back Squat 2-2-2-2-2
__________________
Holiday Schedule:
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10a only
Pose running is the most efficent, safest, and most effective way to run. It takes practice and patience just like all the other worthy technique components of CrossFit. In the end, learning to pose run will help make you better at everyting and maybe even keep you running longer and faster.
___________________
Workout:
In teams of 3-4, one member running at a time, complete as many 200-meter runs as possible in 30 minutes.
___________________
Holiday Schedule:
Saturday and Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
We hope everyone is enjoying the long holiday. There are four days left before we begin the new year. Drink water, come workout, and start eating well now. You will be glad you did come Wednesday.
________________
Rest Day
_________________
Holiday Schedule:
Saturday and Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
Getting fit means different things to different people. Some want to make it to the Olympics or win a National Championship. Others just want to feel good. For us at CrossFit Santa Cruz, it doesn't matter which category you fall into, we want you to have fun getting there. We want all athletes who walk through our door to become better the longer they stay with us and we want them to have fun doing it.
__________________
Workout
Five rounds of:
As many rounds as possible in 3:00 of:
3 big box jumps
6 HSPU
12 Pistols
rest 1:00
__________________
Holiday Schedule:
Friday - 8am, 10am and 3pm
Saturday and Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
Hana and Jonji head to India today. Safe travels to you both!
__________________
Workout
Split Snatch
1-1-1-1-1-1
__________________
Holiday Schedule:
Thursday and Friday - 8am, 10am and 3pm
Saturday and Sunday - 8am, 10am
New Year's Eve - 8am, 10am and 3pm
New Year's Day - 10am
