Hannah behind the bar.
When cycling toes-to-bars, getting the shoulders behind the bar will assist in keeping your rhythm.
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Workout
Jerk 1-1-1-1-1-1-1 reps
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CrossFit's Hope for Kenya workout is this Saturday. Sign up HERE.
Eliott getting ready.
CrossFit is challenging. The output is high, the intensity maximized, and the neuralogical stimulis is demanding. What would an active rest day look like to a CrossFitter?
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Rest Day
A Santa Cruz sunset.
This Saturday, we will be running CrossFit's Hope for Keyna workout. If you haven't signed up, there is still time. You can also donate to CrossFit Santa Cruz or sponsor anyone who has already signed up. So far, Quan is leading the charge.
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Workout
For total distance:
Row 4 minutes, Rest 4 minutes
Row 4 minutes, Rest 4 minutes
Row 2 minutes, Rest 2 minutes
Row 2 minutes, Rest 2 minutes
Row 2 minutes, Rest 2 minutes
Row 1 minute, Rest 1 minute
Row 1 minute, Rest 1 minute
Row 1 minute, Rest 1 minute
Row 1 minute, Rest 1 minute
Laurisa and her muscle-up
Laurisa spent months working the negative of her dip, practicing her transition, drilling, and visualizing her muscle-up. She got it and within a week started practicing her handstand. The breadth of skill development possible with CrossFit makes it so once you achieve a new skill or accomplish a goal, you are quick to make a new one and attack it with vigor.
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Workout
Complete as many rounds and reps in 12 minutes as possible of:
225 pound Deadlift, 10 reps
10 Wall ball shots
10 Toes to bar
Workout
For time:
Run 1 mile
115 pound Overhead squat, 50 reps
30 GHD sit-ups
As athletes, most of us have been exposed to two forms of pain. The first is physiological and comes from the neurological responses sustained from musculoskeletal injuries. The second form of pain is much more insidious. It creeps up on you in the midst of an intense workout, smothering you until you feel you can no longer breathe. Unlike a torn ligament or pulled muscle, where rest is beneficial, rest only makes this second form of pain persistent and more debilitating. Giving into it makes you less fit in the long run. By now you should be aware that what I'm describing is the pain associated with fatigue -- the heavy arms, the uneasy stomach, the feeling that your lungs are getting smaller as each minute passes. If your diet is clean, you're getting adequate rest, and your mechanics are solid, then intensity is the next step toward improving your fitness. The fittest individuals in our box have learned how to cope with, and even embrace, fatigue. Ask them what makes them push so hard. Each one will have his or her own interesting and unique answer.
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Rest Day
Learning complicated skills takes time and practice. Breaking down the movement into smaller, more managable pieces can help with the learning process. Don't have a handstand push-up? Try the ab mat progression for a month and see it it helps. Don't have a muscle-up? We've got a progression to help.
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Workout
Complete as many rounds as possible in 20 minutes of:
“Cindy”
or,
“Mary”
or,
2 Rope climbs
10 Wall ball shots, 20lb ball
15 Box jumps, 24" box
Sometimes the most simple is also the most elegant. CrossFit is the most elegant fitness program ever conceived. It is built around the highest quality, and draws in people who appreciate that. Every day, the coaches at CrossFit Santa Cruz aim to teach you about human movement and improve your positions. We hope to keep it simple, keep it quality, and keep it elegant.
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Workout
"Gwen"
Clean and jerk 15, 12 and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Ian and Kelsey enjoying rowing outside.
One of the nice things about our facility, and the usually nice weather of Santa Cruz, is our ability to be outside. When the weather is nice, feel free to step outside and enjoy. With three roll-up doors, it is easy to get out and still be close to anything you may need inside.
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Workout
21-15-9 reps for time of:
185 pound Back squat
Kettlebell swing, 24kg
The waiter walk proved to be a difficult part of yesterday's workout for a lot of people. Being able to walk with an object overhead is extremely functional. I overheard athletes discussing dry wall installation, furniture moving, and beer delivery. It was a fun variation on shoulder stability overhead.
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Rest Day
