Noon
The rope climb, muscle-up, handstand push-ups, and other gymnastics skills take time, dedication and repetition to attain. The snatch, clean, and jerk take practice to refine and decades to master. Running, rowing and jumping take mental fortitude to suffer through. We do all these things for the fun of it, for the benefit of it, and for the challenge. CrossFit won't get any easier, and you wouldn't want it to.
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Workout
Deadlift 1-1-1-1-1-1
Brent has not been in the gym lately, but he has certainly not be slacking off. He is part of Operation Surf, a wonderful organization that helps our wounded military heroes. Brent is truly leading by example.
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Workout
For time:
30 Muscle-ups
Arlo pushing the sled, with a little help.
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Rest Day
We had 67 athletes compete in this year's CrossFit Games Open. The CrossFit Santa Cruz team finished in 6th place in our region, garnering a bid to Regionals from May 23-25. The team is working out hard together three days a week in preparation.
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Workout
Push Press 10-10-10-10-10
Row 1,000 meters
Rest as much as needed to go all out.
Workout
Hang squat clean 10-10-10-10-10
Row 1,000 meters
Rest as much as needed to go all out.
Workout
Tabata Squat
Row 1,000 meters
Rest as much as needed to go all out.
Dave using a kettlebell and a dumbbell as his super friends.
Dave is an iconic fixture in the CrossFit community. He has been the "demo boy" from the early days at Research Park, all way to this year's Online Judges Course. His determination and work ethic if obvious to all who know him.
This Monday, Dave is off to Africa repair a playground for the children of an orphanage in Zambia, Africa. He designed and built a playground four years ago, and is going back to fix and expand on his previous work.
Congratulations Dave! You're a super friend to everyone you meet. Find out more here.
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Rest Day
Chris is demonstrating fantastic overhead position -- his armpits are spun forward, his elbows are locked out and his legs are straight.
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Workout
Deadlift 5-5-5
then three rounds of:
45 pound overhead squat, 20 reps
20 abmat sit-ups
20 hip extensions
max set pull-up
max set push-up
Dahlberg repping it out.
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Workout
Push Jerk 5-5-5
then three rounds of:
45 pound overhead squat, 20 reps
20 abmat sit-ups
20 hip extensions
max set pull-up
max set push-up
Peter and Courtnay getting ready.
Getting ready for a workout takes many forms. Raising your body tempature, putting your joints through a full range of motion, and prepping yourself pychologically all play a roll. Don't neglect the warm up. It may be the difference between a PR or not.
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Workout
Hang Squat Clean 5-5-5
then three rounds of:
45 pound overhead squat, 20 reps
20 abmat sit ups
20 hip extensions
max set pull up
max set push up
