25 minutes of a monostructural activity

*Row, bike, run, get outside if you can

5 rounds, each for time, every 4 minutes:
10 squat cleans
20 push-ups

For total reps:
1:30 plate up-downs with an object
1:00 suitcase deadlifts (two dumbbells)
1:30 plate up-downs with an object
1:00 thrusters (single dumbbell)
1:30 plate up-downs with an object
1:00 front squats (single dumbbell)
1:30 plate up-downs with an object
1:00 push presses (single dumbbell)

*Plate up-downs are onto a bumper plate holding a pair of dumbbells or weighted object

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In addition to the daily 12 p.m. Zoom class, beginning Monday, March 30, we will add a 5 p.m. class to the schedule. Hope to see many of you there!

10-minute AMRAP:
20 dumbbell snatches
10 V-ups

Snatch: Pick a movement that allows you to do all 20 reps unbroken in the first round. Power snatch, muscle snatch, power clean and muscle clean are all options.

V-ups: The goal is all 10 in a row in the first round. Tuck-ups from hollow or flat are great scaling options. A 20-second seated tuck balance can replace the tuck-up.

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Don’t forget! You can access all our workout demos on the CrossFit Santa Cruz YouTube page. And stay up-to-date with all our news via Instagram and Facebook.

Margeurita
50 reps for time:
Burpee + push-up + jumping jack + sit-up + handstand

The goal of today's workout is to flow smoothly between movements. For the handstand, a two-foot start (jumping up to handstand) is the most advanced version. Athletes may also kick up to handstand.

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Check out CrossFit Santa Cruz’s YouTube page for access to demos of all of our home workouts.

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We want to hear from you! Don’t forget to take this poll regarding additional Zoom classes. We’ll continue the 12 p.m. daily class, but can offer more if you let us know!

“Here’s me in my backyard practicing OHS (my nemesis) with a redwood branch, hearing Laurie’s voice in my head. ;)” —Laurel

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12-minute AMRAP:
20 squats
30 shoulder taps
40 jumps

Squats: Air squats. Neutral spine, feet flat, knees out, hip crease below top of knee

Squat scaling: The first set under 30 seconds.

Shoulder taps: Done in a piked shape, hips stacked on top of shoulders and hands creating a vertical torso (get upside down). Elevate feet on a chair, box or step.

Shoulder tap scaling: Elevate knees and get as vertical as possible or perform shoulder taps in a plank position. First set unbroken.

Jumps: Onto a 25# bumper plate if you have one handy. Substitutes: jump onto a low step, jump over a line on the ground or do double unders.

Jump scales: Step-ups onto a similar surface, single unders, or high knee marching in place. First 40 in under 1:00.

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Please take this Doodle poll to gauge interest in additional Zoom classes, outside of the 12 p.m. daily Zoom class, which will continue. You can vote for as many as you like.

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Shout out to KK for being the first person to take home an Assault bike! If you need any additional gear to keep your home workouts going, email info@crossfitsantacruz.com.

Rest Day

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Read “Why CrossFit Is Going After Your Grandpa” from Men’s Health

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Check out this link from Coach Laurie to keep up with your handstand practice while you’re at home.

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Reminder: Coach Leah is leading a warm-up and workout at 9 a.m. Sunday via Zoom for anyone who would like to join!

6-minute AMRAP:
2 reverse lunges with an object
20 lateral hops over an object
4 reverse lunges
20 lateral hops
*Continue increasing the reverse lunges by 2 reps until time is up

Rest 2 minutes

6-minute AMRAP:
2 ground-to-overheads with an object
20 lateral hops
4 ground-to-overheads
20 lateral hops
*Continue increasing the ground-to-overheads by 2 reps until time is up

10 rounds for time:
Run 30 seconds out, then back
10 sit-ups
10 Superman lifts

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A note from Brett Dahlberg:
At CrossFit Santa Cruz we learn many important concepts: the importance of proper body mechanics, the value of a healthy diet in increasing athletic performance, and how variance in movement across broad modal and time domains makes us fitter. However, perhaps the most important concept I have gained from CrossFit Santa Cruz in the 10 years I have been a member is the importance of community.

As all of you know, a workout is not done when you’re done; a workout is done when the last person finishes. We are there to cheer for each other during PRs, as well as support each other through setbacks. This support extends beyond the walls of our tiny gym. I, as probably most of you have experienced, have been the recipient and giver of support for many members of our gym—offering a ride when someone’s car is in the shop, helping with moving, assisting with childcare, housesitting, wedding planning, sharing food, gardening, donating clothes, and loaning gym equipment.

This lesson of community—thinking about others, prioritizing the well-being of the collective over individual gain—is more important than ever. These lessons I have gained from CFSC have extended into my personal and professional lives.

I am a social worker with the human services agency in the APS division for the County of Santa Cruz. Many of the clients we serve are those who are most vulnerable to COVID-19. Most do not live in assisted living facilities or nursing homes. Many live independently. Some are scared to leave their homes right now. We are currently in the process of implementing a contingency plan to get these senior citizens their vital prescriptions and food delivered. Local grocery stores have set aside hours, usually early morning, allowing only seniors inside to shop. I’ve talked to CFSC members who lived here during the 1989 earthquake. Similar stories of an upwelling of community support were told.

When the AIDS epidemic first emerged in the early ’80s and was killing members of the gay community at a shocking rate, leadership at the federal level was shamefully slow to respond. At the ground level, neighborhoods in San Francisco, Los Angeles, New York, and elsewhere quickly realized help was not coming. There was no vaccine. People were scared. People were dying. In a sense they were on their own. But in a way, they weren’t—a defiant, resistant, creative, and beautiful community grew.

The Chinese symbol for crisis is also the same for opportunity. We need to stick together, be creative, supportive, loving, and resilient. We will get through this. We always do. These are the events that define who we are as a community and as a society.

15-minute AMRAP:
24 deadlifts
12 burpees
12 strict presses

*Use a single dumbbell, kettlebell or other weighted odd object

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We will continue to provide programming that includes a weighted object such as a kettlebell or single dumbbell. If you’re still in need of some gear, please email info@crossfitsantacruz.com.

Our first Zoom workout class was a success! Thanks to all who joined in. We’ll be back at 12 p.m. Friday. Click here to access the Zoom link.

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Our very own Kim Babson, who is a clinical psychologist, developed these slides on strategies and tools for managing our mental health during this time. We hope you find this helpful if you’re struggling to cope or can share with someone who might find it useful. Thanks to Kim for sharing with us!

8-minute AMRAP:
20 medicine-ball cleans
20-sit-ups

*Check out CrossFit Santa Cruz’s Instagram and Facebook pages for video instruction

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Shelter in Place Update
The shelter in place for Santa Cruz County has been extended to April 13. To keep our community engaged, we will continue to provide at-home workouts, as well as facilitate classes via Zoom. The first class will be Thursday, March 19 at 12 p.m. Check your email for more detailed information or email info@crossfitsantacruz.com.