http://www.crossfitsantacruzcentral.com Forging elite fitness Mon, 06 Sep 2010 08:00:04 +0000 http://backend.userland.com/rss092 en 3X5 Deadlift afterburner: 3 rounds 5 Maneater-Handstand pushup* (20/30#) 200m run *do your regular maneater right in front of the wall and after the thruster put the dumbbells down and do a handstand push up on them (inspired by josh east) programming-Nora Limited Schedule Monday- 7 to noon only! http://www.crossfitsantacruzcentral.com/?p=3497 Workout: " Ab-Bonanza" 30 K2E 20 Wt Sit Ups (35#/25#) 10 Passthroughs 800 m Run 30 Wt. Sit Ups 20 Passthroughs 10 K2E 800 m Row 30 Passthroughs 20 K2E 10 Wt. Sit Ups Programming-Michele MOTIVATION: Are you gonna protect this house? - I WILL! http://www.crossfitsantacruzcentral.com/?p=3492 Eva, Josh and Scott hangin' in Felton after a little ride. Workout: 5 Rounds 7 Back Squats (185#/135#) 10 Single Arm OH Walking Lunge Steps (40#/25#) 2 Rope Climb 10 Single Arm OH Walking Lunge Steps (other arm) 7 Ring Dips Programming-Annie http://www.crossfitsantacruzcentral.com/?p=3488 These numbers sound familiar? What are you faster at? Helen or overhead Helen? Workout" 400m run 21 OHS 95/65 12 pull ups 3 rounds programming-Helene Check out the new article by our own Mary Conover Alzheimer's Disease http://www.crossfitsantacruzcentral.com/?p=3483 Upper body strength lifts are important, you must have a strong bench and a strong press to endure upper body met con. Workout: 2x 800m run for time with a 4 minute rest between, then Bench press 3x5 across programming - Tara Monday's Holiday schedule: Classes will run from 7-Noon. That's all folks! Happy Holiday! http://www.crossfitsantacruzcentral.com/?p=3481 Voted photo of the day! Thanks Gigi! Workout: Snatch practice (debrief for competitors), work up to what feels technically good. or 12-9-6 Clean and Jerk 125/77 Knees THROUGH  Elbows push ups programming-Eva VEGETARIANS, FROM THE OTHER POINT OF VIEW..... http://www.crossfitsantacruzcentral.com/?p=3476 Farewell to Nick Agnello who leaves for Italy tomorrow, to study abroad for a semester. He PR'd by 42# in his snatch on Saturday, nailing 177# at the buzzer. We will miss that smile! BTW- Really cute picture but don't try to play that "optical illusion" trick on us with the ... http://www.crossfitsantacruzcentral.com/?p=3469 Not yet! Some last minute rope action from team MAOK! Workout: 7 Rounds: 5 Deadlifts (115#/155#) 7 Pull Ups 9 KBS (35#/53#) 11 Box Jumps (24") 200 Meter Run Rest 5 Minutes Max Reps Strict Push Ups Programming- Josh http://www.crossfitsantacruzcentral.com/?p=3466 ral*ly, verb - get together, band together, assemble, join forces, unite, ally, collaborate, cooperate, pull together. Thanks and congratulations to all the competitors at the 2010 Santa Cruz Affiliate Challenge! Special props to Annie Sakamoto, the organizer, on the success of this event. Workout: With a partner, How many rounds in 10 minutes of: Maneaters ... http://www.crossfitsantacruzcentral.com/?p=3458 The Santa Cruz County Affiliate Challenge Venue is ready. Workout: Your choice.. 3x5 deadlift or back squat programming- Annie http://www.crossfitsantacruzcentral.com/?p=3453