CrossFit Santa Cruz Central

Are you gonna protect this house (CFSCC)?

Eva — Mon, 06 Sep 2010 07:58:39 +0000

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!

Happy Birthday Kim and Megan!

Eva — Sun, 05 Sep 2010 06:40:50 +0000

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!

Hanging Out

Eva — Sat, 04 Sep 2010 07:01:03 +0000

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

Helen? are you in there?

Eva — Fri, 03 Sep 2010 03:12:52 +0000

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

Lay Back…

Eva — Thu, 02 Sep 2010 07:08:19 +0000

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

3×5 across

programming - Tara

Monday’s Holiday schedule:

Classes will run from 7-Noon.

That’s all folks! Happy Holiday!

You got this!

Eva — Wed, 01 Sep 2010 05:49:59 +0000

Voted photo of the day! Thanks Gigi!
Workout:

Snatch practice (debrief for competitors), work up to what feels technically good.

12-9-6

Clean and Jerk 125/77

Knees THROUGH Elbows

push ups

programming-Eva

VEGETARIANS, FROM THE OTHER POINT OF VIEW…..

Short People

Eva — Tue, 31 Aug 2010 04:27:49 +0000

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 boxes!

Workout:

5 Rounds
25 Air Squats
7 HPC
15 Box Jumps

Prescribed weight: 155/105

programming-Michele

CHECK OUT KELLY STARETT’S MOBILITY WOD, SIIIIIIIIIIIIIIICCCCCKKKKKK!

Sleepy Town….

Eva — Mon, 30 Aug 2010 02:22:36 +0000

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

Rally.

Eva — Sun, 29 Aug 2010 03:08:14 +0000

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 and a 400m run.

Each run counts as 10 points, Each maneater 1 point.

If the time runs out and one cannot complete the run, the other may continue with the maneaters until the clock runs out.

Programming- Annie

Happy Birthday Luc!!!

It is ready, it is waiting for you….

Eva — Sat, 28 Aug 2010 05:14:45 +0000

The Santa Cruz County Affiliate Challenge Venue is ready.

Workout:
Your choice..
3×5 deadlift or back squat
programming- Annie