Helene's Celebration of Life
The celebration of life for Helene will be this coming Sunday, August 21st at 10:30am at the gym. Everyone is invited and welcome.
We will NOT be working out.
We will have an honorary workout day for her a little later on.
For those who weren’t able to join us in person, here is the Zoom recording:
https://us06web.zoom.us/rec/share/Yt1gytX12WYcEpHO6LyetF39lIb7IxHHkmU448APAP7F674uqsbij9S1CM8tdRXH.6sBlBu-KFG5V62jG
Passcode: 2s=&$aG8
And here’s a link to the video that was played as part of the program:
https://www.icloud.com/iclouddrive/0a0WjspLFJwDg4ZsBw0wf2gYQ#Helene_-_A_Celebration_of_Life
Bar Muscle Up Clinic
Coached by Connor Schmitz and Annie Sakamoto
This clinic will focus on the flexibility, strength, and technique needed for bar muscle ups.
Price (click the pricing option to sign up):
- Central Members: $35
- Non-members: $50
Hope to see you there!
Double Under Clinic w/Connor
Double Under Clinic w/Connor
Saturday, 1/16/21 at 11:30am
$20 for Central Members
$25 for Central Visitors
POSTPONED Rx Method Jump Rope Workshop
This event has been postponed due to the coronavirus situation.
Here’s the link to sign up: The RX Method
CSCC Holiday Party
SATURDAY DECEMBER 21st
POINT CHOPHOUSE
GROOVE NUGGET WILL BE PLAYING!!
Optimize your Pelvic Floor Health with Dr Tanza
Have you experienced leaking during a workout?
Do you have heaviness or pressure in your pelvic floor?
Do you have pain with sex or medical exams?
Do you want to be able to harness an underutilized part of your core?
Join Sara Tanza, Doctor of Physical Therapy and Pelvic Floor Specialist to learn more about how to optimize your pelvic floor health.
In this 2 hour workshop, you will come away knowing:
Anatomy of the pelvic floor and why it matters
Common pelvic floor dysfunctions and possible solutions
Ways to harness the power of the pelvic floor for a performance advantage
When: Saturday October 5th from 12-2pm
Where: CrossFit Santa Cruz central
Cost: $40 for CSCC members
($50 day of /non-members)
Click here to pay online via MindBody
(Please let Helene, Annie or Haley know of you would like to reserve one of the 15 spaces available)
For more information about our speaker please visit:
2019 Affiliate Cup
Registration is Now Closed - Workouts Posted Below
Team Sign Up Sheet
Click here and enter your information in the Google Sheet.
Volunteer Sign Up Sheet
Click here and enter your information in the Google Sheet.
Thank you for volunteering!
Workout 1
3 Reps of Ground to OH at varying weights.
Each team will start with one male and one female empty barbell and a stack of plates for each barbell. Each athlete will need to complete 3 reps of ground to OH at the given "plate stack" before the next person can lift.
Male stack (2 of each plate--one for each side of the BB):
10's, 15's, 25's, 35's, 45's
Female stack:
5's, 10's, 15's, 25's 35's
Female 1 starts: she must take 45# (the barbell plus a 5# plate on each side) from the ground (in this case just below the knee) to OH three times.
Male 1 goes next: he must take 65# (the barbell plus a 10# plate on each side) from the ground to OH 3x
Female 2 goes next: she must also take 45# from ground to OH 3x
Male 2 goes next: he takes 65# from ground to OH 3x
Females add 10# plates to the bar (bringing it to 65# because the 5# plates stay on) and Males add 15# plates to their bar (bringing it to 95# because the 10# plates stay on)
Same order athletes bring the new weight from ground to OH 3x.
Females add 15# plates to the bar (bringing it to 95#) and Males add 25# to bar (bringing it to 145#)
Same order athletes bring the bar from the ground to OH.
Etc. through the stack of plates.
IF an athlete gets to a weight they cannot lift they can lift the designated plates in any combination, as long as ALL OF THE DESIGNATED plates get from the ground to OH 3x.
For instance; The last bar for females has a total weight of 203# (2 of each plate: 5,10, 15,25,35 on the bar) The female athlete could first lift 143# (5's, 10's, 15's and 25's) from the ground to OH 3x and then take all of those plates off, put on the 35# plates and lift that 3x to complete that designated stack of plates.
If an athlete needed to split the stack into 3 different weights, that's fine. They would just have to lift 9x (3x at each of the 3 different weights)
It is for time.
Here are the following plate stacks and weights:
RX/40+:
Male: 10, 15, 25, 35, 45 (65#, 95#, 145#, 215#, 305#)
Female: 5, 10, 15, 25, 35 (45#, 65#, 95#, 145#, 205#)
Open/50+:
Male: 5, 10, 15, 25, 35 (55#, 75#, 105#, 155#, 225#)
Female: 2 1/2, 5, 10, 15, 25 (40#, 50#, 70#, 100#, 150#)
WORKOUT 2
15 Minute AMRAP:
16/12 Calorie Assault Bike
Max Effort Ring MU (RX), Chest to Bar Pull Ups (40+), Pull Ups (Open/50+)
Female 1 Starts and bikes until monitor reads 12 calories. Then she goes for a set of Ring MU/C2B/Pull Ups
Once she has completed her effort Male 1 will bike until monitor reads 16 calories and then he will go for a set of Ring MU/C2B/Pull Up.
Repeat with Female 2 and Male 2 and then back to Female 1, etc. for 15 minutes.
Score is total number of Ring MU/Chest to Bar/Pull Ups in 15 Minutes. Each athlete MUST "attempt" an effort at the gymnastics movement, but does not have to complete a rep for the next athlete to go.
WORKOUT 3
6 Minute AMRAP:
There will be 2 barbells set up:
RX (135/95#), 40+ (115/80#) Open/50+ (65/45#)
There will an area for Double Unders (all athletes may have their own rope).
One athlete may lift while another athlete is accumulating double unders. A male or female athlete will be doing Squat Snatches (or Power Snatch into an Overhead Squat).
Athletes may rotate at any time and can lift for multiple reps or not. Once the team has reached 250 Double Unders (RX) 150 Double Unders (40+)and 100 Double Unders (50+/Open) the lift changes to overhead squats.
Again, athletes may do more than one rep at a time, and/or don't have to lift at all. Once the team has accumulated 400 Double Unders (RX) 300 Double Unders (40+) 200 Double Unders (50+/Open) the team will accumulate Front Squats until the 6 minute time cap.
WORKOUT 4
2 Minutes/2 Minutes
One Female and One Male athlete from each team will Ski Erg for 2 Minutes for Calories while One Female and One Male athlete will get a Sandbag over a wall and then themselves over the wall for 2 Minutes.
At the 2 Minute mark athletes will switch activities for another 2 Minutes.
RX and 40+ Sandbag (100/70#)
Open/50+ Sandbag (70/40#)
The “Eva” for Eva Fundraiser
CrossFit Santa Cruz Central is hosting the “Eva” for Eva fundraiser this Saturday, February 16, 2019.
Classes will be at 7am, 8:30am and 10am only
We would love for everyone to hang out afterwards as well. Bring any food or libation to share.
Click here for the GoFundMe page for Eva T
CSCC Holiday Party
This year’s CrossFit Santa Cruz Central is at the Point Chophouse again. Please join us!
2018 Affiliate Cup
Results
Results are available at https://goo.gl/ANVtG5 (5 minutes delay)
Workouts
Heat Schedule
Click here to access the Google Sheet
Volunteer Schedule
Click here to access the Google Sheet
Waiver Form
Click here to download the Central waiver form
Nutrition! Nutrition! Nutrition!
Nutrition Seminar with Kelly Greco
Want to know what/how to eat to look better, feel better, perform better and recover better?
Get to know your macros! Let's dial it in before the CrossFit Open!
Follow these links to sign up with MindBody:
Please email us for any questions or issues with the signup.
What have your macros done for you lately?
Masters Camp
Masters Camp Presented by Jason Leydon and the CrossFit Milford Coaching Staff
Price: $250
To sign up, please email info@cfmilford.
Power Monkey Handstand Clinic
Click here to sign up
Coach: Dave Durante
Number of Days: 1
Dates/Times: Sunday October 15th, 11:30am-3:30pm
Cost: $150
Spots Available: 20
Handstand Clinic with Team Power Monkey's Dave Durante!
- Learners of all levels are encouraged to participate!
What will the clinic look like?
- Gymnastics Warm Up
- General warm up
- Wrist exercises
- Shoulder exercises
- Stretching techniques
- Discussion of Types Handstand Exercises
- Proper Handstand Set Up, Positioning, and Mechanics
- Working with Partners and Spotting Techniques
- Handstand Push Up Breakdown with Scaling Option Discussion
- Handstand Walking Breakdown and Mechanics
- Advanced Handstand Demo and Drills
- Presses
- Pirouetting
- Etc.
About Dave Durante
DAVE DURANTE is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as alternate. After retiring from competition, David helped coach his alma mater, Stanford University, to an NCAA Team Title in 2009 and has continued to be a part of the sport through his position on the Athlete Advisory Committee with the United States Olympic Committee as well as his position on the USA Gymnastics Men's Technical Committee.
Dave leads Team Power Monkey which is comprised of elite athletes and coaches who help design new equipment, provide gymnastics education to the fitness world, and coach at Power Monkey's bi-annual training Camp. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015. He also wrote and developed the CrossFit Gymanstics Advanced Course. He lives in NYC with his wife Sadie and coaches at CrossFit Solace
Weightlifting Classes with Team Power Monkey's Mike Cerbus!
Sign up now on the Power Monkey web site
What will these classes look like?
This is a two-day class series led by Power Monkey Fitness Coach Mike Cerbus. Saturday will be dedicated to the Snatch and Saturday the Clean & Jerk. Each session will be 120min long. You will have to opportunity to register for one or both of the sessions when checking out. This is an excellent opportunity to get detailed and thorough instruction from a true professional in the sport of weightlifting who focuses on optimizing technique that is repeatable at heavy loads and in high intensity workouts.
The classes will serve as opportunities to assess, practice and optimize performance
Learners of all levels are encouraged. The small class sizes will allow for individualization and directed instruction for training and progressing to more potential.
About Mike Cerbus
Mike competed Nationally and Internationally in the sport of Weightlifting from 2004-2014. He medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012.
But most recently, he has spent the last 6 years growing in the CrossFit community with an increased desire to coach movers of all skill levels, goals, and backgrounds. His focus and passion are focusing on movement and synergy from the principles and transfer of Olympic Weightlifting to fitness and its community of movers.
The Schedule
Snatch: Saturday, July 15th 11:30am-1:30pm
Clean & Jerk: Sunday, July 16th at 11:30am-1:30pm
Price: $125 each (snatch or clean & jerk) -or- $200 for 2-day bundle
Training the 55+ Beginner Athlete
With Jim Baker, Co-Owner and Trainer at CrossFit Santa Cruz Central
LIMITED to 20 people.
Jim Baker Presents:
The Art of Training the Beginner and Non-Competitive Older Adult
A key component of CrossFit's amazing success worldwide is that the concepts can be applied, and adapted to any age and ability level. As an older generation experiences CrossFit, instructors are recognizing the magnitude of this untapped resource. The challenge becomes how to recruit, effectively program, and retain those clients. In this workshop, we will explore the physical and psychological responses to these questions. The format will be a combination of lecture and small group break-outs.
About Jim
Jim Baker, who will be leading the workshop, started training with Greg Glassman in 1998. He worked privately with Greg for seven years, as CrossFit came into being. At 68, he is one of the owners of CrossFit Santa Cruz Central. After successfully retiring from education 10 years ago, at Greg's request, he started training older adults, particularly beginners and 50+ clients. Seventy percent of his clients have been working with him for five or more years. His specialty is crafting his coaching specific to this population.
Ava Will Win Blood Drive
Please join us for this very important cause in support of the Khalipa Family and our friends at NC FIT!
This blood drive is managed by the Stanford Blood Center. For more information or eligibility questions, call 650-723-7831 or visit bloodcenter.stanford.edu
Special Gift: Erik’s Deli Coupon for free sandwich or salad
Click here to make an appointment
Schedule an Appointment:
◆ Online: www.sbcdonor.org Use sponsor code 2506
◆ Phone: 650-723-7831
Anyone who is in good health, is 17 years of age or older, and weights 110 pounds or more, may donate whole blood every 56 days. While 40% of the American population is eligible to donate, only 5% do on a yearly basis. 17% of people who don’t give blood cite “never thought about it” as the main reason for not donating, while 15% say they’re “too busy.” If you meet all the requirements, you’ve got the powerful ability to save lives. Take some time out of your day to make a difference.
SC Central 5-Week Weightlifting Clinic
Central Members: $120 Non-Members: $195
NOTE: log in with your MindBody Central account first to get the member pricing.
LIMITED TO 10 PEOPLE. SIGN UP NOW!!!
- Coached by Central’s own Annie Sakamoto and Connor Schmitz
- Programmed by Power Monkey’s Mike Cerbus
- Begins: Tuesday, September 27th
- Ends: Saturday October. 29th, 2016
Classes will be held Tuesday’s and Thursday’s from 5:00pm to 6:30pm, and Saturday’s from 11am to 12:30pm
Special Deal: buy Mike Cerbus and SC Central Weightlifting clinics together:
- Both clinics: $220 for Central members
- Both clinics: $295 non-Central members
Mike Cerbus Snatch and Squat Clinic
MIKE IS COMING BACK!
Power Monkey's Mike Cerbus is back for a 3 hour snatch and squat clinic at Central!
LIMITED to 10 people. Sign up now!
Cost:
(click the link to sign up on MindBody)
Special Deal: buy Mike Cerbus and SC Central Weightlifting clinics together:
- Both clinics: $220 for Central members
- Both clinics: $295 non-Central members
MIKE'S BIO:
MIKE CERBUS has competed in the sport of Weightlifting nationally for the last 10 years. He has medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012.
His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and as a training specialist from 2011-2013 at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz.
Since 2009 Mike has been instructing Crossfitters of all levels across the United States and world. This immersion into the CrossFit community has allowed him to adapt weightlifting principles and instruction in order to best meet the needs of those most beginner levels up to elite Games competitors looking to refine their movements.
The Rx Method @ Seismic Crossfit
The Rx Method
The Rx Method is the world’s first jump rope training program geared toward the functional athlete. Its progression-based approach has proven to be the most effective training method for single unders, double unders and triple unders across the broadest skill levels from beginner to elite athlete.
Topics covered are:
- LEARN IDEAL POSTURE AND MECHANICS
- MAKE DOUBLE UNDERS A RECOVERY MOVE
- LEARN TECHNIQUES TO IMPROVE WOD TIMES
Click here to register.
This clinic is hosted by our friends at Seismic Crossfit. Their address is 5440 State Farm Dr #9, Rohnert Park, CA 94928.
CrossFit Santa Cruz Central 6-Week Weightlifting Clinic
Click here to register on MindBody
Central Members: $220 Non-Members: $295
PLEASE NOTE: be sure to log in with your MindBody Central account to get the member pricing.
LIMITED TO 10 PEOPLE. SIGN UP NOW!!!
Coached by Central’s own Annie Sakamoto and Connor Schmitz
Programmed by Power Monkey’s Mike Cerbus
Beginning: Tuesday, August 9th thru Saturday Sept. 17th, 2016
Classes will be held Tuesday’s and Thursday’s from 5 to 6:30pm
And Saturday’s from 11am to 12:30pm
Mike Cerbus will coach the final 2 hour Class of the Clinic, Saturday, Sept 17th , 11am to 1pm
Dave Durante Power Monkey Clinic - Session 2
Click here to sign up and pay on MindBody Online.
Dave Durante, Power Monkey Founder and world-class gymnast, is coming to CrossFit Santa Cruz Central on Saturday Feb 6th and Sunday, Feb 7th, for two 4-hour clinics.
Dave will focus on handstands and muscle ups, including related work and progressions, about 2 hours on each, for a 4 hour total.
Use the link above to sign up for either Saturday, Feb 6, from 12 noon to 4PM or Sunday, Feb 7, from 9AM to 1PM.
Each session will be limited to 16 participants.
Spots need to be paid for to be reserved and refunds are only available if there is someone on the waitlist able to take your spot.
Cost is $175 for Non-Central members, $150 for Central members.
DAVID DURANTE’S BIO:
Dave is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as alternate. After retiring from competition, David helped coach his alma mater, Stanford University, to an NCAA Team Title in 2009 and has continued to be a part of the sport through his position on the Athlete Advisory Committee with the United States Olympic Committee as well as his position on the USA Gymnastics Men's Technical Committee. Dave leads Team Power Monkey which is comprised of elite athletes and coaches who help design new equipment, provide gymnastics education to the fitness world, and coach at Power Monkey's Bi-annual training Camp. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015. He also wrote and developed the CrossFit Gymanstics Advanced Course. He lives in NYC with his wife Sadie and coaches at CrossFit Long Island City andCrossFit Solace.
Dave Durante Power Monkey Clinic - Session 1
Click here to sign up and pay on MindBody Online
Dave Durante, Power Monkey Founder and world-class gymnast, is coming to CrossFit Santa Cruz Central on Saturday Feb 6th and Sunday, Feb 7th, for two 4-hour clinics.
Dave will focus on handstands and muscle ups, including related work and progressions, about 2 hours on each, for a 4 hour total.
Use the link above to sign up for either Saturday, Feb 6, from 12 noon to 4PM or Sunday, Feb 7, from 9AM to 1PM.
Each session will be limited to 16 participants.
Spots need to be paid for to be reserved and refunds are only available if there is someone on the waitlist able to take your spot.
Cost is $175 for Non-Central members, $150 for Central members.
David Durante’s BIO:
Dave is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as alternate. After retiring from competition, David helped coach his alma mater, Stanford University, to an NCAA Team Title in 2009 and has continued to be a part of the sport through his position on the Athlete Advisory Committee with the United States Olympic Committee as well as his position on the USA Gymnastics Men's Technical Committee. Dave leads Team Power Monkey which is comprised of elite athletes and coaches who help design new equipment, provide gymnastics education to the fitness world, and coach at Power Monkey's Bi-annual training Camp. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015. He also wrote and developed the CrossFit Gymanstics Advanced Course. He lives in NYC with his wife Sadie and coaches at CrossFit Long Island City and CrossFit Solace.
SOLD OUT! Clean and Jerk Clinic with Mike Cerbus
MIKE IS COMING BACK!
2nd Session is also sold out!
Mike Cerbus from Power Monkey is back for a 4 hour Clean and Jerk Clinic at Central!
Cost:
- $125 for Central Members
- $150 for Non-Central Members
MIKE'S BIO:
MIKE CERBUS has competed in the sport of Weightlifting nationally for the last 10 years. He has medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012.
His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and as a training specialist from 2011-2013 at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz.
Since 2009 Mike has been instructing Crossfitters of all levels across the United States and world. This immersion into the CrossFit community has allowed him to adapt weightlifting principles and instruction in order to best meet the needs of those most beginner levels up to elite Games competitors looking to refine their movements.
SOLD OUT! Clean & Jerk Clinic with Mike Cerbus
Mike is Coming Back!
THIS SESSION IS SOLD OUT.
NEW SESSION ADDED: Sunday Dec 6, 10:30AM - 2:30PM. Sign up now!
Mike Cerbus from Power Monkey is back for a 4 hour Clean and Jerk Clinic at Central!
Cost:
- $125 for Central Members
- $150 for Non-Central Members
Mike's Bio:
MIKE CERBUS has competed in the sport of Weightlifting nationally for the last 10 years. He has medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012.
His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and as a training specialist from 2011-2013 at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz.
Since 2009 Mike has been instructing Crossfitters of all levels across the United States and world. This immersion into the CrossFit community has allowed him to adapt weightlifting principles and instruction in order to best meet the needs of those most beginner levels up to elite Games competitors looking to refine their movements.
2015 Santa Cruz Affiliate Cup
2015 Affiliate Cup Results:
Results are available at http://bit.ly/SCAC2015
Heat Schedule:
Workout 1: Link to Google Docs
Workout 2: Link to Google Docs
Workout 3: Link to Google Docs
Volunteer Schedule: Link to Google Docs
Power Monkey Combo Clinic
with Mike Cerbus and Colin Geraghty
This event is sold out!
Contact helene@crossfitsantacruzcentral.com to be put on the wait list.
If there is enough interest, there will be another session on Sunday, Sept 27.
Price: $225 (non-members) $200 (CSCC members)
NOTE to members: log in with your MindBody account to see members-only price
Overview
Weightlifting Sessions:
- Overhead Positioning & Squat Technique
- Stability Adjustment
- Pulling & Catching the Snatch in Ideal Positions
- Setting up the Jerk
- Front Rack Position
- Pulling & Catching the Clean in Ideal Positions
- Front Squat Technique & Shoulder/Wrist Mobility
Gymnastics Sessions:
- Movement Philosophy & Gymnastics vs. CrossFit & Being Healthy vs. Competing
- Shoulder Health Warm Up & Basic Individual Mobility
- Assessment Into Stretches/Corrective Exercises.
- Bar Work (breakdown + drills of every movement in CF)
- Ring Work - Complete breakdown of muscle up mechanics *common mistakes
- Handstand Work (drills, structure recognition, HSPU positioning for different variations, supplemental exercises)
About the Instructors
MIKE CERBUS has competed in the sport of Weightlifting nationally for the last 10 years. He has medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012.
His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and as a training specialist from 2011-2013 at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz.
Since 2009 Mike has been instructing Crossfitters of all levels across the United States and world. This immersion into the CrossFit community has allowed him to adapt weightlifting principles and instruction in order to best meet the needs of those most beginner levels up to elite Games competitors looking to refine their movements.
COLIN GERAGHTY is a partner of the gymnastics driven company Power Monkey Fitness. As a former gymnast and strength and conditioning specialist, Colin began working with Jason Leydon at CrossFit Milford in 2008 and quickly integrated his gymnastics knowledge with CrossFit methodology.
His specialty lies in the application of fundamental gymnastic principles to the demands of the sport of CrossFit. Beyond his years of coaching and programming CrossFit for all levels, Colin approaches the needs of each athlete with an open mind, creating exercises and progressions based on the goal, and current level of the individual. Colin is a movement ninja...he must be seen to be believed!
Affiliate Cup at CrossFit West
Registration available on CrossFit West's web site here.
NPGL SF Fire vs Phi Founders
The National Pro Grid League is pleased to announce the kick off of the first regular season of Grid. Follow all the action online as 8 teams race to become the Champion of the Grid.
This is the first home game for the San Francisco Fire, which counts CFSCC's own Annie Sakamoto in its roster.
More info and tickets available here.