Tom and Dave after a tough workout.
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Workout "Lift Up Luke"
Complete as many rounds as possible in 5 minutes of:
155 pound Power Clean, 5 reps
24 Double unders
10 Pull Up
Cluster
Lucas in the final event at the Affiliate Cup
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Workout
25 L-Pull-ups
Three rounds of:
Clean & Jerk 5-3-1 reps
- See more at: http://www.crossfitsantacruz.com/#sthash.ueJYGVcT.dpuf15
25 L-Pull-ups
Three rounds of:
Clean & Jerk 5-3-1 reps
- See more at: http://www.crossfitsantacruz.com/#sthash.ueJYGVcT.dpuf
15 rope climbs
Three rounds of:
5-3-1 Snatch
Teammates
KK and Dawn
Team competiion can challenge more than just your body. The added pressure of wanting to help your team sometimes makes the challenge more mental and adds a level of intensity that is regularly lacking.
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Rest Day
ESPN
Joe
Joe and crew have done a fantastic job producing the CrossFit Games recap shows that are currently airing on ESPN. The final set of shows run tonight from 5 pm-8 pm.
For more information, check out the CrossFit Games website.
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Workout
25 L-Pull-ups
Three rounds of:
Clean & Jerk 5-3-1 reps
Podium
On Top
This Saturday, October 19, we will be running the Lift Up Luke workout to promote Autism awarness. Join us for a great workout and a great cause.
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Cara's 148 pound Snatch - [video]
Cary's 305 pound Clean & Jerk - [video]
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Workout:
Back Squat 3-3-3-3-3-3-3
Back Home
Team CFSC
Yesterday was a great day of competition and community. All of our 27 athletes represented the gym with poise, effort and camaraderie. It was a joy to compete alongside you all, and a great victory for our gym.
Thank you Paige, Dylan and all of the CrossFit 831 crew for hosting us. It was a very fun day!
-Coach D
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Workout:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Game Day
We are Closed today for the local Affiliate Cup competition. We will be at Mission hill junior high all day. Good luck to everyone competing and have a great time.
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L-Sit Heaven
The order for the Hopper Event tomorrow:
50 KBS (72/53)(53/35)(35/26)
50 wall ball, 10 ft target (20/14)(14/10)
50 burpee over box (30/24)(24/20)(20/20)
50 m weighted walking lunge (50/35) (40/30)(35/20)
50 toes-to-bar
50 pistols
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Workout
Workout
3 x 400 meter run, between efforts, rest as long as it takes you to run
3 bar muscle-ups on the minute for 8 minutes
Five rounds for max dumbell weight of:
Front Squat, 5 reps
Farmer carry, 50 feet
Front Squat, 5 reps
Farmer carry, 50 feet
Hodge Podge Re-Visit
Darlene at 3 p.m.
Heat times for Sunday's competition can be found here.
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Workout
Four movements will be performed one at a time, each with a 2-minute time limit and 1 minute to rotate between movements.
Row as far as possible (meters) in 2 minutes.
Freestanding Handstand: hold a freestanding handstand for as many total seconds as possible in 2 minutes. The hands must stay within a 36"x36" box for the time to count and you must stand upright between attempts.
Tire Flip + Med-ball Clean: Accumulate as many reps as you can with a big tire or 100-pound medicine ball in 2 minutes. After each tire flip, the athlete must touch both feet to the ground inside the tire. On each clean, the medicine ball must be thrown over the athlete's shoulder while they are standing with their hips and knees locked out.
Burpee Pull-over: Perform as many burpee pull-overs in 2 minutes. They can choose any pull-up bar to use, as long as it is higher than their max reach while standing.
The Commune
Med ball clean
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Workout
Complete as many reps as possible in 5 minutes of:
Reverse Burpee
Then,
Cluster 3-3-3 (tap and go)
Clean and Jerk 1-1-1-1-1-1-1
