Getting Ready
Team 831 has began training for the 2010 crossfit games. Paige will be competing next month in the individual sectionals competition. And we are hoping to send a team to regionals in May. The potential competitors have been training hard for the varied demands of the games. Lets all train hard to help push the athletes competing in the games. It should be exciting.
Workout:
Partner Workout
AMRAP 20min
20 Dead lift
15 dead hang pull up
100 double unders
Find a buddy
Wes and Janet upside down
Sometimes it takes two to get your workout down. For that and for a little camaraderie and fun, we do a partner workout.
If some of you are wondering why the heck we do all the things we do. The link “What is Fitness” is the pioneering crossfit article. Check out the ins and outs of the program as it was being formed.
5×5 back squat
then:
Partner workout:
100m run-200-3-4-5-4-3-2-1
alternating w/partner
100 double unders
100 pass throughs
Fran is dead
Before you get to excited about the heading let me explain, it was Fran with dead hang pull ups. Not quite the same?
Workout:
Dead Hang Fran
21-15-9
Thruster (95/65)
dead hang pull up
Caught!!!
hand in the cookie jar
OK, so im not sure how this relates to anything in the gym. I guess, if you steal money from the water cup, your photo will be taken and posted in shame. Don’t let this happen to you!
Workout:
3×5 OHS
then:
AMRAP 12 minutes
2 muscle ups
4 heavy squat snatches
6 burpulls
Diane
I have seen faster times and prettier deadlifts, but the range of motion on the HSPU’s make this performance legit.
Get on goodtimessantacruz.com to vote for the “Best of” Santa Cruz. Make sure to vote for your favorite fitness center!
Workout:
“Diane”
21-15-9
Dead lift (225/155)
Handstand push up
Still?
Yea were still talking about nutrition. To help dial in our nutrition we are thinking about having a couple little zone/paleo pot lucks. Let us know if this is something of interest. The video is a tiny tid-bit from Robb Wolf who is a great resource for nutrition and workout knowledge. Check out the link to his blog under “A few useful links”. He puts out tons of great info.
Workout:
half tabata power cleans (175/115)
half tabata squats
1 min rest
repeat
Your invited!
The Smith Bro's, Jumpin around
To the new crossfit class
Who? You!
What? New crossfit class
Where? Studio 831, 1010 Fair ave, Santa Cruz, Ca
When? Saturday, 10am
Why? To have an awesome time improving fitness
How? Drive, walk, run, lunge, crawl, burpee broad-jump, i dont care just get here!
Bring your workout clothes and be ready to sweat.
Please RSVP: 555-squat
Workout:
5×5 push press
then:
4 rounds for reps
1 min wall ball
1 min rope climb
1 min row
1 min rest
Speaking of…
Speaking of post workout rituals, here are some of the 5pm ladies sprawled out reflecting on the workout. Looking at this picture it seems like you ladies really pushed it today. Good work
Workout:
3 rounds for time
15 dead lifts (225/155)
21 kbs
400m run
*From the upcoming AZ/SD sectional qualifier.
Feeling it
Mark feeling it after the WOD
Oh yea, its that feeling that makes you lay down flat on your back in places you otherwise would not even think of. Its also when you know it was a good workout, and you can feel good about the effort you put fourth. The agony soon turns to the feeling of accomplishment. But really, think of your post workout routine and try to find another time when that behavior is appropriate. I cant think of one for rolling on the ground in public smacking the floor…
Mondays Workout:
AMRAP 20min
3 rounds of “cindy”, (5 pull ups, 10 push ups, 15 squats)
400m run
todays Workout:
1 rep max clean and jerk
then:
7 rounds for time
7 power snatchs (95/65)
7 box jump
Need proof
Heather and little Henry
For you doubters out there, here is photo proof she had the baby. Just kidding, I don’t know of any doubters I just got emailed the picture. Again, Congratulations Heather.
Workout:
the “831″
8 db thrusters (45/30)
3 db split snatch’s (each arm)
1 dead lift (355/235
831 in Action
