Triple-under day
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Workout
Three rounds for time of:
24" Box jump, 50 reps
30 Kettlebell swings, 1.5 pood
Try Hard
Ken K.
One of the most valuable things you can do to improve at anything is to set your mind to it, and try hard to achieve it.
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Workout
Back squat 5-5-5
Front squat 3-3-3
Overhead squat 1-1-1
It's Cold
Monica
Not that you need the reminder, but it is time to put on your layers, hats and gloves. Expect extra sweaty warm-ups and cold steel.
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Workout
For a total of 10 rounds of each, rotating every 30 seconds:
345 pound Deadlift, 3 reps
3 Bar muscle-ups
3 Deficit handtand push-ups
Holidays
Thanksgiving
'Tis the season to eat and drink a little more and maybe sleep a little less. What are your strategies for getting through the holiday party season and staying on track with your fitness?
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Rest Day
Extra
Nicole working the hip extension
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Workout
Snatch 1-1-1 reps
Clean and Jerk 1-1-1 reps
Do You Even Lift, Bro?
Tyler
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Workout
Complete as many rounds as possible in 20 minutes of:
10 toes-to-bar
155 pound power clean, 10 reps
10 burpees
A Little Forward
Chris
When setting up for a clean, it is good to have your shins barely over the bar and your weight a bit forward.
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Workout
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Hands Wide
Mariela
It's common to see lifters widen their grip a bit and drop the elbow slightly before they jerk it overhead.
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Rest Day
Togetherness
Justin
In the photo, we see Brent carefully watching over Justin as he goes for a snatch balance. One of the best things about coming to class to do CrossFit is the people in class. Of course the program works, but the people are what keeps most of us coming back.
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Workout
On the minute for 10 minutes as heavy as possible:
Clean 1 rep
Front squat 2 reps
Jerk 1 rep
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10 a.m. class only today
Thanks
Mark and Coach D
Day in and day out, all of you, the members of CrossFit Santa Cruz, come into the gym and put your energy into being better than you were yesterday. You allow the coaching staff to assist in that journey, and we thank you for that. We are family. We grow together, we struggle together, and we become better athletes, parents, friends and lovers together. Thank you for being part of our lives and allowing us to be part of yours.
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Workout
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Thanksgiving Holiday Schedule
Thursday: 8 a.m. and 10 a.m. "Family Workout"
Friday: 10 a.m.
Saturday and Sunday: 8 a.m. and 10 a.m.
