Today we recognize Coach Leah and Coach Laurie who both finished in the top 5% of athletes in the women's 40-44 division as well as the top 10% in the Open division which includes women of all ages!
__________
Workout
Every 3 minutes for 18 minutes:
Complete 25 burpees for time
Rest the remainder of each interval
Score is total working time
Workout
For time:
10k bike
__________
Meal Train for Lucas, Anouk and Baby Girl
Our friends, Lucas and Anouk, expect the arrival of their baby girl in the next few weeks! To support them as they transition to a family of three (humans), plus Tony, of course, we have set up a Meal Train for them.
If you’d like to participate, please learn more and sign up here.
Workout
For load:
Hang squat clean
3-3-3-3-3
__________
Join Us Today!
The Pelvic Floor in Functional Fitness with Dr. Jenny Putt
Who: You! This workshop is not just for those who are pregnant or have given birth; anyone wishing to learn more about pelvic floor stability and core strength is encouraged to attend.
What: At this workshop, we will learn about the pelvic floor and core anatomy, function and dysfunction, and how to optimize core and glut activation during workouts (specifically to maximize lifting potential).
When: Saturday, March 11 from 10:30 a.m. to 12:00 p.m.
Where: CrossFit Santa Cruz
How: Just show up!
Cost: $35 for members/$50 for non-members
Workout
For time:
30 muscle-ups
__________
Congratulations to Our Quarterfinals Athletes!
The Open is stage one to qualify for the CrossFit Games. Stage two is quarterfinals. The top 10% of athletes and top 25% of teams from the Open move on to this stage.
We are so proud of all of our athletes that took part in the Open, and we’re excited to announce that the following athletes have (unofficially) qualified for the next round of virtual competition:
Brian O’Regan (Men 60-64)
Joe Barsi (Men 50-54)
Leah Polaski (Women 40-44)
Laurie Galassi (Women 40-44)
Cody Jussel (Women 40-44)
Rob Miller (Men 35-39)
Lucas Zepeda (Men 35-39)
Give them a big congrats when you see them around the gym!
Rest day or make-up day
__________
Coming Up This Weekend
The Pelvic Floor in Functional Fitness with Dr. Jenny Putt
Who: You! This workshop is not just for those who are pregnant or have given birth; anyone wishing to learn more about pelvic floor stability and core strength is encouraged to attend.
What: At this workshop, we will learn about the pelvic floor and core anatomy, function and dysfunction, and how to optimize core and glut activation during workouts (specifically to maximize lifting potential).
When: Saturday, March 11 from 10:30 a.m. to 12:00 p.m.
Where: CrossFit Santa Cruz
How: Just show up!
Cost: $35 for members/$50 for non-members
Workout
As many rounds as possible in 15 minutes of:
50 double-unders
15 kettlebell swings (53/35 lb)
15 GHD sit-ups
__________
Monthly Introductory Session
What: Monthly intro to CrossFit session for new or prospective members
When: Thursday, March 9 at 10:00 a.m.
Where: CrossFit Santa Cruz
How: Email info@crossfitsantacruz.com to get signed up
Workout
4 rounds for total air squat reps:
In a 2 minute window:
24/18 calorie row
Max air squats in remaining time
At 2 minutes, in a 2 minute window, complete:
20 push-ups
Rest remaining time
__________
This Week’s Events
Monthly Introductory Session
Our next Intro Session is Thursday, March 9 at 10:00 am. Email info@crossfitsantacruz.com for more information or to get signed up.
The Pelvic Floor in Functional Fitness with Dr. Jenny Putt
On Saturday, March 11 from 10:30 a.m. to 12:00 p.m. we’ll be hosting a Pelvic Floor workshop. This workshop is not just for those who are pregnant or have given birth; anyone wishing to learn more about pelvic floor stability and core strength is encouraged to attend. The workshop is applicable to both men and women. Cost is $35 for members/$50 for non-members.
Workout
For load:
Clean and jerk
1-1-1-1-1
Then,
In 30 seconds, clean and jerk for total load lifted (total reps x load)
Rest 3:00
In 30 seconds, clean and jerk for total load lifted
__________
Recipe of the Month
Beginning this month we’re shifting to a recipe of the month. Check it out on the first Monday going forward.
This month’s recipe is a little bit of a cheat, but let’s face it, once in a while that’s totally ok! We just wrapped up the 2023 Open and Santa Cruz weather has been way too cold and gloomy, so some comfort food sounds pretty great. This gluten-free, dairy-free crispy fried chicken is definitely a winner.
