Blog Search

150811

By: 0

Announcements – Don’t forget about “bring a buddy Wednesdays” each week during this month!

Warm Up –
Dynamics – Coach’s choice
6:00 Shoulder Mobility

Barbell Warm Up –
5 Dip + High Pull (position 1)
5 Muscle Snatches (position 1)
5 Power Snatch Footwork
5 Snatch Landing (Barbell overhead)
5 Power Snatch (position 1)
5 Power Snatch (position 3)
5 Overhead Squats
5 Snatch Balance

Skill/Strength –
5 Rounds in 15:00
A1) 2 Hang Power Snatch + 3 Snatch Balance (2-3 second pause at the bottom)
A2) 10 Weighted Push ups

MetCon –
“Shaken, not Stirred”
3 Rounds for time:
7 Hang Snatch (135/95) – Power or Full
10 Burpees
15 Box Jumps (24/20″)
200m Run

Cool Down –
3×0:45 box shoulder stretch

150810

By: 0

Announcements – Don’t forget about “bring a buddy Wednesdays” each week during this month!

Warm up –
2 Rounds:
5 Hip Rotations on all fours (each leg)
5 Hip Rotation (each leg)
10 Goblet Squats with Press out
3 Inchworms to pike hold on toes

Skill/Strength –
1 Round every 3:00 for 15:00
A1) Back Squat
60%x5 (32×1)
70%x5 (32×1)
75%x5  (32×1)
80% 2×4
A2) 1:00 Handstand Walk Progression:
Beginner – Bear crawl on toes in pike
Intermediate – Wall walk to weight shift, hand releases, or shoulder/hip taps
Advanced – Wall walk to handstand walk away from wall

MetCon –
“Broken Filthy Fifty”
20-15-10-5
Box jumps (24/20″)
Jumping pull-ups
Kettlebell swings 35lbs
Walking Lunge
Knees to elbows
Push press, 45lbs
Supermans
Wall Balls (20/14)
Burpees
Double unders

*25:00 Cap

Cool Down –
2:00 Couch Stretch (per leg) – alternate positions as needed

150807

By: 0

Announcements –
Beach WOD is this Saturday, 9am at North ave beach!  Workout will be open to all, so bring a friend!

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds in 25:00
A1) Deadlift (Hand Release)
60%x5
70%x5
75% 3×5
A2) 3 Kettlebell Windmills (per arm)
A3) 5-10 Strict Knees to Elbows (2110 tempo)

MetCon –
“Sumo you, Sumo me?”
As many reps as possible in 12:00 of:
10 Kettlebell Sumo Deadlift High-pull (53/35lbs)
10 Lunges (per leg)
10 Box Jumps* (24/20″)

*Jump up with step down is suggested

Compare to 150119

Cool Down –
B)4 Rounds:
0:30 Hollow Hold with Flutter Kick
0:30 Arch Rock
0:30 Rest

C) Pigeon Pose 2:00 (per leg)

150806

By: 0

Announcements –
– Volleyball league starts TONIGHT, 6:00 at North Ave Beach.  We will meet after around 8:00 at Woodies for a few drinks.
– Wednesdays will be “bring a buddy day” in the month of August!  Feel free to bring any friends that may be interested in trying CrossFit.  As always, classes can be scaled to those of all abilities.
–  Beach WOD is going to be Saturday 8/8 at 9am, it is open to all so bring a friend.

Warm Up –
Coach’s Choice

Skill/Strength –
1 Round every 4:00 for 20:00
A1) 5 Front Squats @ 75% 1RM
A2) 2 Turkish get ups (per arm)

MetCon –
“Knock it out the Park”
4 Rounds for time:
400m Run
10 Kettlebell Thrusters (53/35)
12 Chest to Bar Pull ups

Cool Down –
Choose your own adventure – 8:00-10:00 self guided mobility

150805

By: 0

Announcements –
– Volleyball league starts this Thursday 8/6, 6:00 at North Ave Beach.  We will meet after around 8:00 at Woodies for a few drinks.
– Wednesdays will be “bring a buddy day” in the month of August!  Feel free to bring any friends that may be interested in trying CrossFit.  As always, classes can be scaled to those of all abilities.
–  Beach WOD is going to be Saturday 8/8 at 9am, it is open to all so bring a friend.

Warm Up –
Dynamics – Coach’s Choice

2 Rounds:
10 Scapular Push Ups
10 Banded Pull Downs
10 Banded Pull Aparts
10 Whippets
10 Banded Pass Throughs

Skill/Strength –
A1) Shoulder Press
60% 2×5
65%x5
70%x5
75% 2×5
A2) Hollow to Superman Roll + V-up 5x (per direction)

MetCon –
“Crispy”
3 rounds:
1:00 Max Burpees
1:00 Max Double Unders
1:00 Max Farmer’s Carry (25′ lap is 1 “rep”) – 53/35lbs

Cool Down –
Banded Hamstrings Floss 2:00 (per leg)

150804

By: 0

Announcements – Volleyball league starts this Thursday 8/6, talk to Coach John for more information!  Beach WOD is going to be Saturday 8/8 at 9am, it is open to all so bring a friend.

Warm Up –
2 Rounds:
10 Walking Lunges (per leg)
2 Inchworms + 3 push ups
10 Rollback Sit ups
15 Kip Swings

Barbell Warm Up:
Position 1 Dip + Shrug x5
Position 1 Muscle Clean x5
Push Press x5
Position 3 Drive + Shrug x5
Power Clean Footwork x5
Position 3 Power Clean x5
Front Squat x5
Push Jerk x5

Skill/Strength –
1 Round every 3:00 for 15:00
A1) 3x 1 Power Clean + 1 Push Jerk
A2) 3-8 Weighted Pull ups

MetCon –
“The Chief”
5 rounds of a 3:00 AMRAP, 1:00 rest between rounds
3 Power Cleans (135/95)
6 Push-ups
9 Squats

Cool Down –
0:30 5-Position Banded Overhead Stretch (per position, per arm)

150803

By: 0

Announcements – Volleyball league starts this Thursday 8/6, talk to Coach John for more information!  Beach WOD is going to be Saturday 8/8 at 9am, it is open to all so bring a friend.

Warm Up –
Coach’s Choice

Skill/Strength –
5 Rounds – 1 Round every 3:30:
A1) Back Squat
60%x5 (32×1 tempo)
70%x5 (32×1 tempo)
75% 3×5 (32×1 tempo)
A2) 5 Single leg Box Jumps (per leg)
A3) 10 Plyo Push ups

MetCon –
“Cardio?  Is that Spanish?”
2 Rounds for time:
Run 800m
Row 1000m

Cool Down –
2:00 Calf Smash (on foam roller or with barbell)
2:00 Olympic Wall Stretch

150801

By: 0

Today’s WOD is a long burner from CrossFit main site a few years ago.  Today is an excellent day to scale (especially on the height of the jump).  For those of you who are beat up from earlier this week, maybe choosing a more appropriate height on the jump or doing 3-4 rounds might be a good choice.  Remember to keep the jump height challenging, yet attainable.

Warm Up  – Coach’s Choice

Skill/Strength –
Pendlay Row 5×5

MetCon –
“I Apologize in Advance”

Tie an object to hang an honest 18″ above your tiptoe reach.

Complete 5 rounds for time of:
50 Jump and touch (1 hand touches target)
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

*35:00 Time Cap

Check out Pat Barber (my CrossFit hero) do this WOD!  Why is he my hero?  Besides the fact he’s done a free standing “Diane” – Check this out! (some profane language) – he basically has the same background as me, a short volleyball player.  He started CrossFit about 3 years before I did, but at around the same level I came in at, so I like to use his progress as a benchmark for my own.

WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]

Cool Down –
Slow 1000m row or 800m job and then Foam Roll

170731

By: 0

Announcements – Join us for a Beach WOD on Saturday 8/8 at North Avenue Beach!  Keep an eye out for our newsletter this week for more information.

Warm Up –
Coach’s Choice

Skill/Strength –
1 Round every 4:00 for 16:00 –
A1) 8 Front Squats
A2) 3 Kettlebell Windmills per arm

MetCon –
“Farewell Liz”
3 Rounds:
3:00 work/3:00 rest
Row 500m
Round 1) Max Russian Kettlebell Swings (53/35lbs)
Round 2) Max Wall Walks
Round 3) Max Wall Balls (20/14lbs)

Cool Down –
B1) 4 rounds:
0:20 Hollow Rock
0:20 Rest
0:20 Arch Rock
0:20 Rest

B2) Choose your own adventure – spend minimum 6:00 mobilizing your problem areas

150730

By: 0

Announcements – Join us for a Beach WOD on Saturday 8/8 at North Avenue Beach!  Keep an eye out for our newsletter this week for more information.

Warm up –
Dynamics – Coach’s Choice

Skill/Strength –
5 Rounds in 25:00
A1) 5 Romanian Deadlifts
A2) 3-8 Weighted Ring Dips (32×1 tempo)
A3) 5 Scorpions (per leg)

MetCon –
“Kangaroo”
For Time:
Advanced – 500 Double Unders
Intermediate – 250 Double Unders
Beginner 2 – 100 Double Unders
Beginner 1 – 800 single unders

* Every minute on the minute perform:
0:00 – 2 Push ups/2 Pullups
1:00 – 4 Push ups/4 Pull ups
2:00 – 6 Push ups/6 Pull ups
and so on…

12:00 Cap

Cool Down –
Calf Smash with Barbell – 2:00-3:00
2 Position Calf Stretch 1:00 per position, per leg