Proximity

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Tara keeping the rope close.

The 2013 Santa Cruz Affiliate Cup is this Sunday, October 13 at Mission Hill Jr. High school. The event starts at 8 a.m. and is an all day event.  

Every year, the Affiliate Cup brings our local community together for a fun and competitive event. If you're free Sunday, come out and support your fellow athletes and all the CrossFit athletes from around Santa Cruz. They are still looking for volunteers. If you are interested, please sign up at the gym.

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Rest Day

Welcome Back

Kristy
Kristy

Kristy has returned to CrossFit after being away a little more than a year. We are so happy to welcome her back. Her attention to detail and strong work ethic are great to have in any class.
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Workout

Working in teams of two, one person works at a time complete for time:

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

then
Find max depth kipping HSPU for 5-3-1
Deadlift 5-3-1

*alternate between the deadlift and the HSPU

 

Picture Perfect

Sarahgreat
Sarah

The affiliate competition workouts have been announced and look like a ton of fun. Have fun strategizing with your teams and getting fired up this week. The event takes plaee this Sunday at Mission Hill Junior High all day.
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Workout

Reverse Burpee Practice for 20 minutes

Working in groups practice all 5 movements on the glute ham developer.

Focused

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Megan C. 

Staying focused can be difficult when the workouts get hard, and others around you are going fast. Keep yourself doing what is right for you and going at your own pace. This is incredibly important to your success in CrossFit.
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Workout

With a 10-minute running clock, row 1k, then complete as many rounds as possible with the remaining time of:
135-pound Push press, 5 reps
5 chest-to-bar pull-ups

Reverse Tabata L-sit on parallettes or rings

Long Arms

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3 p.m.

Waiting to use the arms until the hip is finished is how we maximize power in many human movements. Practicing keeping your arms long fir as long as you can will help your fitness.
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Workout

Tabata Toes-to-bar

Three rounds of:
Snatch, 3 reps
Snatch, 2 reps
Snatch, 1 rep
*use the same weights for each round, but increase the weight for each set go every 90 seconds.

With a 10-mintue running clock, run 800 meters, and then complete as many 225-pound clean and jerks as possible with the remaining time.

Half Marathon?

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Megan goes for it and completes the Half Marathon Row.

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Workout

Use rolling carts and skateboard to make 3-5 forward passes and 3-5 backward passes across the gym. The cart is being pulled in a plank position, and requires a slight lean to make forward process.

15 rounds of:
35-pound strict weighted Pull-up, 3 reps
3 reps Back squat, as heavy as possible 

Like Father, Like Son

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Scott and Liam

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Workout

3 attempts at max-effort handstand hold, face-in against wall. Think of this as an inverted plank hold challenge. Alignment is the goal. The heel of the hand should be within 8" of the wall.

5 rounds for time of:
20 Kettlebell swing
10 Burpee
200 meter run

Set up under a bar that is 6" above your reach for the burpees. Jump and touch the bar for each burpee rep.