Rose hovering
Keeping your head in front of your hands is critical for maintaing solid position in the regular push-up and the handstand push-up. Keeping your forearms vertical is key. Focusing on your head positon can make a big difference.
________________
Workout
Three rounds for time of:
185 Pound power clean, 12 reps
15 Ring dips
Doing what you love for a job is a gift. The coaches here at CrossFit Santa Cruz know that making your passion your job is priceless. Ben and Sarah are happily running Bantam, their very own restaurant. Like the gym, their place is filled with love, passion and flavor. We are happy for you Ben. Keep up the strong work.
_________________
Workout
For time:
Run 800 meters
185 pound Overhead squat, 30 reps
Run 800 meters
Beth ready to stand up.
Positive self talk during a workout is often the difference between success and failure. Thinking you can stand up the weight goes a long way in you actually doing it. Some lifters even yell the word "UP" as they stand.
________________
Workout
“Annie”
50-40-30-20-10 reps for time of:
Double-under
Sit-up
Angel marks time for Kimberly.
Last Monday night, some of the biggest names in the CrossFit community made a brief appearance on NBC's The Biggest Loser. The show's contestants, all severely overweight or obese and many with comorbid conditions, arrived to a scene, which can only be described as a dress rehearsal for the CrossFit Games (you can watch the episode on Hulu for free). Perhaps most evident, and disconcertingly so, was the stark differences between the two groups: the fittest on Earth juxtaposed with the unhealthiest. Indeed, the wellness spectrum our coaches often lecture us on could not have been more adequately personified.
It is unfortunate, and unacceptable, that most of American society falls somewhere on the right side of that spectrum: away from fitness and towards sickness. Thirty-six states have an obesity rate over 25 percent. No states have less than 20 percent. Nearly 20 percent of youth aged 12 to 18 are obese, according to the Food and Drug Administration. As our consumption of fast food continues to rise -- $106 billion in 2000 -- and our intake of sugary drinks increases -- on average Americans drink 40 gallons of soda per year -- such imprudent dietary choices are harming the prospective economic wellbeing of this nation. According to recent government figures, annual health-related obesity costs are projected to hit $344 billion by 2018.
It is often noted that the biggest killer of Americans is heart disease. However, a significant portion of heart ailments can be attributed to poor diet and lifestyle choices. Certainly poor choice -- the myopic pursuit of instant gratification over the much more difficult to achieve but far more fulfilling delayed gratification -- is largely responsible for our obesity epidemic. We all live on the wellness spectrum, some of us just have greater opportunities and support to make healthier decisions and, thus, find ourselves moving more toward fitness and away from sickness. This is why addressing the obesity crisis will require more than simple, bandaid-type solutions like prohibiting vending machines from schools or increasing sales taxes on junk food. It will require many to completely change their lifestyles, which isn't easy. This is precisely what The Biggest Loser conveys. If being fit was easy we would all walk around with our shirts off like Rich Froning. As was admirably exemplified by Khalipa, Voigt, Clever, Chan, Hogan and the rest, as CrossFitters, we have an obligation not to treat the unhealthy as pariahs, but to embrace them, support them and welcome them into our community. To show them fitness is both an individual endeavor and a collective effort towards accomplishing something better.
-Dalhberg
______________________
Workout
Rest Day
Jake was recently accepted to NYU to study
economics and math. This fall, he will
be sporting violet while he plays volleyball for NYU. Last week Jake badly sprained his thumb
during a tournament. Did Jake miss a day
of CrossFit due to his injury? No.
He has proved himself to be a stand out example of
what to do if you are injured. He ruled
out serious injury (an orthopedist assessed his thumb), developed a recovery
plan, communicated with his coach about his limitations, and is focusing on the
movements he can do as he recovers. Following this format, Jake was able to PR his box jump by 12.5 inches,
and use his old PR in an AMRAP a total of 46 times. Way to go Jake. NYU’s volleyball team chose a solid athlete.
______________________
Workout
Seven rounds for time of:
165 pound Thruster, 3 reps
6 Chest-to-bar pull-ups
Dave hits 290.
The jerk blocks are a great tool for a more advanced athlete to train overhead. As athletes progress from beginner to intermediate and advanced, continually setting PRs becomes more of a challenge. The beginner can improve with very simple movements and light loads. The advanced athlete will need more -- more complex training, more complex movements, and more loading.
____________________
Workout
Three rounds of:
On the minute for 5 minutes, 5 back squats
During the next five minutes row 500 meters for time
Layers are critical this time of year. I recommend a hat, gloves, a long sleeve shirt and covered legs. When you get warm, take the layers off, and then after the workout immediately put them back on. Getting too cold is both uncomfortable and could contribute to making you sick or tight.
-Coach D
_______________________
Workout
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swiings
60 Sit-ups
70 Burpees
Megan and Megan
There is nothing quite as fun as a good partner workout. The intensity is always higher and they are usually more fun, too. Before gymnastics on Friday night, Megan and Megan went for it. One athlete pushed the sled down the driveway and back, and then completed 5 deadlifts. After athlete one finished, athlete two went. They alternated for 10 rounds.
_________________
Workout:
Rest Day
If you set your hands directly under the bar each time you do a burpee jump touch, you will likely end up in the position Nicole is in. The bar is slightly in front of her, allowing her midline to stay tight as she jumps and reaches forward to touch without looking. She can even tap the bar on her way back down from her jump headed to the floor for her next repatition. If you hands are too far in front of the pull-up bar, then you may end up like Megan. She is just a hair in front, having to reach back and look for the bar, which forces her to break the midline and crane her neck.
_________________
Workout
Hang Squat Clean
3-3-3-3-3-3-3-3-3-3
Pushing heavy things around is something none of us do enough. Eddy, Daigle, Megan C. and Megan M. found some time before gymnastics class on Friday to get a little something extra in. The prowler will make you stronger and faster, and teaches you how to suffer. Next time you want a little extra, get the prowler out. I dare you.
____________________
Workout
Complete as many rounds as possible in 15 minutes of:
185 Pound deadlift, 9 reps
12 Ring push ups
15 Box jumps 24"
