CrossFit Santa Cruz Central

All in One

2008-04-24T14:51:00Z

We have successfully combined our Web and Blog sites into one location. This BLOG site will no longer be updated.

Come visit us at:

www.crossfitsantacruzcentral.com

Thank you.

Complex Movements

2008-04-19T04:49:00Z

April 19, 2008

Zac Pine demos a perfect burpie clean and jerk.

Workout: 21-15-12-10-6
Burpie Clean and Jerk
run 200M

-Eva

Arthur- Team Pegasus

2008-04-18T04:06:00Z

April 18, 2008

Arthur from team Pegasus and FullPower gets a taste of Helen.
On the side is some 'engaged' coaching by Rob Miller...the "R" in MAJER Fitness, LLC.

Workout:

CrossfFit Total.
See video HERE.

Icey and Dicey!

2008-04-17T04:34:00Z

April 17, 2008

Here we have our little Caroline Marani luging in Lake Placid. Very cool Caroline! We also want to wish Justin Walker the very best in his bull riding event this weekend!

Workout:

21-15-12-8-6
Burpie Clean and Jerk
400m run between each set.

On Top Of It...

2008-04-16T00:17:00Z

April 16, 2008

Below:
Scott Taylor (r) Peter Phelan (m) and Rachel frankl (far left) all on top of their boxes mid 'Christine' today.

Workout:

"Christine"

Upside Down!

2008-04-15T04:10:00Z

April 15, 2008

photo: Heather Petersen, Kim Saxton and Sabrina Delk gettin' 'er done!

Muscle Snatch X5
Snatch Balance X5
Hang Snatch X5

15 pull ups

200M Run

for time and your trainer should give you a form rating between 1 and 5. 1 =no so good. 5= perfect.

Ladies 53#
Gents 95#

-Eva

Benefit:

2008-04-14T04:00:00Z

April 14, 2008

Narine Kadekian headed up a benefit at CFSCC today, attended by people who will be riding the "AIDS Life Cycle". This ride goes from San Fransisco to Los Angeles. Todays fund raiser collected $4000 to benefit the San Fransisco AIDS Foundation and the L.A. Gay and Lesbian Foundation. Both of these groups give support to people and families living with AIDS. Thanks all of the people who came to the event and to all who contributed. It clearly was a success! Congrats Narine for putting on a great event!

Workout:

5 rounds:
9 SDHP (M: 85#, W: 75#)
9 HSPU

The Eleventh Element of Fitness...

2008-04-13T04:05:00Z

April 13, 2008

LAUGHTER!

Workout:

Can you do 15 rounds of "the Bear" without putting down the bar?
Power clean, front squat, push press, back squat, push press from behind the neck, touch the bar down and start again.

Ladies #95
Men #135

SKILZ

2008-04-12T05:04:00Z

APRIL 12, 2008

The 10 elements of fitness: Cardiovascular endurance, stamina, strength,flexibility, speed, power, agility, accuracy, coordination, and finally balance....speaking of balance.....

Workout:
1 round of Helen
400M run 15 round of Diane
400M run 15 round of Elizabeth
for time...of course...

Patrick Barber let me in on this one today....looks cool.

Bottom Position-Snatch

2008-04-11T05:19:00Z

April 11, 2008

The bottom position of the snatch is a crucial position to have wired....the shoulders must be shrugged and tight to finish the lift. What we have not necessarily learned is that the position can be even TIGHTER and STRONGER when we retract the scapulae first, and THEN elevate the shoulders towards the ears...pushing the head out slightly. If you watch the post from a few days ago you will see this positision in "The World's Best LITTLE lifters going BIG" on every lift. So, remember it is not just shrug...it is retract, shrug, extend the face forward. Bill Walls, below has this down PERFECTLY.

Workout:

Work up to Max Snatch for the day*...

Bar x 5
3x 50% of max
3x 60% of max
2x 75% "
1x 80% and attempt to new max.

* for the day means just that...it could be the lift of your life...or the best lift you could muster that day. be happy with both.

CRAZIES!!!

2008-04-10T05:05:00Z

April 10, 2008

Caroline Marani just got back from Lake Placid where she placed 10 in the US Luge Nationals...but she has decided to change sports...to the skeleton!!! Ok; now she will be heading down the ice head first....speaking of head first, pictured with Caroline is Justin Walker, who revealed today that he would be participating in a rodeo in 2 weeks....freakin' BULL RIDING!!!! Sheesh...the things we might not know about our clients right here in our own gym!!!
(We will get some "sliding" pics of Caroline soon.)

Justin........

JUSTIN!!!!!

Workout:

run 800m with 10 push ups at beginning, end and every 200m in between
75 power cleans (M: 75# W: 55#)
run 800m same as first.

-Rob

"Midline Stabilization"

2008-04-09T05:04:00Z

April 9, 2008

Did you use you "abs" or better yet your "stabilizers" in this workout?

10 thrusters and 1 rope climb...how many rounds in 15 minutes?
Gents 35# DB''s and Ladies 25# DB's

-Tara

Demand Excellence..

2008-04-08T05:22:00Z

April 8, 2008

"The right place or on time?". What do we want? Form? Output? Both. But if you are going for output, in the end; great form will get you there faster, keep you safer, and get you fitter. Form is important to us here at CFSCC. If you are having issues with some of the movements we urge you to get some one-on-one help from one of our trainers. Once you have completed the 30 basic movements, (usually on a one-on-one basis) as mandated by the CFSCC staff, you should be able to perform the movements with only slight corrections. Gross deficiencies in the ability to do a movement well will be cited and corrected. Watch yourself, watch others, watch your trainer. Keep everyone accountable for doing the movements correctly and our success will be limitless. Below, Robb coaches Brian with precision and care.

For more on form watch: media.crossfit.com/cf-video/CrossFit_RightPlaceOnTime.mov , straight from the founder of CrossFit, Coach Greg Glassman.

Workout:
Clean and Jerk.
Ramp up to 1RM for the day.

Mini Me.

2008-04-06T21:06:00Z

April 7, 2008

Tara G's daughter Carmella learns to climb the rope with a little help from Heather.

Workout:

For intervals of 15 seconds on and 15 seconds off...for 3 reps of each movement, moving through the list of movements.
As soon as you are done with your 3 reps, move to the next movement and be ready to start the next interval.

5 rounds of:

Front Squat
Press
Weighted pull-up
Burpies
Weighted dips.

Go pretty heavy, but give yourself time to make the 3 reps for 5 rounds!

Dating Sage...

2008-04-06T01:19:00Z

April 6, 2008

Knowing Coach Burgener well, his daughter Sage's boyfriend will have a hard time.

Workout:

"Dating Sage"

5 rounds of:
10 snatch (G95#L/65#)
15 pull ups
20 thruster (G75#L/55#)

-Coach B

World's Best LITTLE Lifters Going BIG!!!!

2008-04-05T03:17:00Z

April 5, 2008

Worlds best 48kg lifters going for almost double body weight!!!!!

Workout:

Power Snatch 10x
200m run
5 rounds.
Ladies 65#
Gents 95#

keep that bar close to your body!!!

PRESS RELEASE!!!
Congrats to the NEW CROSSFIT SANTA CRUZ!
CFSCC sends love and support with wishes of the greatest success your way!
We encourage everyone to check it out and show your support!

Body By CrossFit

2008-04-04T04:56:00Z

April 4, 2008

I told Jama she couldn't swim in the sand, but being the tough chick that she is she ALMOST made it to the water before she gave up!

Don't Forget the CrossFit Games in July!

Workout:

4x 800 M run.
Rest 4 minutes between intervals.
Use the Brian MacKenzie CrossFit running technique if you know it along with your pace timer.

Warm up Moves

2008-04-03T05:31:00Z

April 3, 2008

Michael Rutherford has some great stuff on mostly Dumbbells, but also warm up. Check it out...if you like it you can order "Warm up Moves" HERE.

Workout:
"50 IN THE CLIP "
50 burpie power clean and jerks for time.
Ladies use 30 kilos.
Gents use 40 kilos.

-Zach at Progression Fitness, Reno Nevada

Squat.

2008-04-02T05:55:00Z

April 2, 2008

The back squat is one of the most important and productive movements in the CrossFit model. It improves flexibility, strength in the legs, glutes, hams, and is a huge spine stabilizer. The CrossFit back squat standard has been set by Mark Rippetoe, who teaches the "low bar" back squat. As said in an earlier post, the low bar decreases leverage on the lower spine and enables the athlete to lift more while forcing more hip and less quads in the movement. This is good because strong hip extension is the gold standard for all elite athletes. Sequoia, below looks to have a bit more of an upright squat, this could be for a few reasons: first, he may have a short torso, so, his mechanics for the low bar squat may look completely different from someone with a long torso, and second, he may not have mastered the low bar squat as of yet. Why not do a high bar back squat? For most people, it is redundant and mimics the front squat which is quads centric. We want a WIDE range of movements that differ from each other so we may be collectively stronger. Amber, in the pink shows almost perfect form, and you can see this would never be confused with a front squat as her hips are back and at an acute angle. This enables her to get that joint and the surrounding muscles as strong as possible, those muscles being the hip extensors: glutes and hamstrings. Great lifting by both athletes!

Workout:

back squat 5-5-5-5-5-5

Mass

2008-03-31T05:29:00Z

April 1, 2008

Sara Walls a mass of muscle and hair throws down some pull-ups.

Workout:

Dumbbell (D thrusters:

how many reps to get to 10x your body weight?

Do the first set to total 100% of 10x your body weight.
The second at 80% of the total 10x your body weight,
and finally do the third set with 60% of the total of 10x your body weight.

Run 400 meters between sets.

Ex: if you weigh 100 pounds you would lift a total of 1000 pounds. So you could use 50# DBs and do 10 reps. Or you could use 25# DBs and do 20 reps. Get out the calculators and go! The heavier you can do and the fewer reps the better!

This is a Glassman special...Annie will remember it specifically.