Tom Roth 10/12/22 Tom Roth 10/12/22

Thursday, October 13

Workout

7 rounds for total load of:
power clean +
front squat +
hang squat clean +
push jerk +
split jerk

Tom Roth 10/11/22 Tom Roth 10/11/22

Wednesday, October 12

Workout

For time:
600m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
400m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar
200m run
21 kettlebell swings (70/53 lb)
15 toes-to-bar

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
How: Sign up on Pike13
Cost: No charge to attend, but we ask for a contribution to one of the following:

CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)
Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

What: Pumpkin-themed event
When: Saturday, October 29th at 10:15 a.m. (workout) and 11:15 a.m. (carving)
Where: CrossFit Santa Cruz
Details: BYOP (pumpkin) and your family for a pumpkin workout at 10:15 a.m. followed by pumpkin carving and hangout at 11:15. Some light snacks and drinks will be provided, but feel free to bring food and drink to share!

Tom Roth 10/10/22 Tom Roth 10/10/22

Tuesday, October 11

Rest day or make-up day

__________

Re-live some of the action at the 2022 CrossFit Games. Watch Miles to Madison 10.22: The Most Iconic Event in CrossFit Games History.

Tom Roth 10/9/22 Tom Roth 10/9/22

Monday, October 10

Workout

For time:
100 strict pull-ups

Then,

For low score:
Tabata squats

__________

Recipe of the Week

Beware. This brussels sprout slaw is a gateway for those that claim not to like brussels! We think it might quickly become a staple side dish. Pair it with your favorite protein and enjoy!

Don’t do pork? Leave out the bacon and sub an alternate oil such as olive, avocado or coconut for bacon grease. Easy day.

Tom Roth 10/8/22 Tom Roth 10/8/22

Sunday, October 9

Workout

For load:

Back squat
2-2-2-2-2-2-2-2-2-2

Tom Roth 10/7/22 Tom Roth 10/7/22

Saturday, October 8

Workout

10-8-6-4-2 reps for time of:
D-ball over-the-shoulder (100/70 lb)
Strict deficit handstand push-ups (35/15 lb plates)

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

CrossFit Santa Cruz scholarship fund (talk to a coach about how to contribute)
Hearts for Paws Rescue (donate online)

Pumpkin Carving Fun

Tom Roth 10/6/22 Tom Roth 10/6/22

Friday, October 7

Rest day or make-up day

__________

Ever felt like your movement was inefficient or you were compensating in one area for a deficiency somewhere else? Learn more about it. Watch Movement Compensation Panel from CrossFit.com.

Tom Roth 10/5/22 Tom Roth 10/5/22

Thursday, October 6

Workout

As many rounds as possible in 17 minutes of:
25 GHD sit-ups
50 double unders
100 ft (25 ft x 4) single dumbbell overhead walking lunge (50/35 lb)

__________

Upcoming Events

Sleep 101 with Dr. Kim Babson

What: A 1 hour presentation on sleep education including sleep principles and strategies
When: Saturday, October 22 at 10:30 a.m.
Where: CrossFit Santa Cruz
Cost: No charge to attend, but we ask for a contribution to one of the following: