Memorial Day
Memorial Day hours:
Gym open from 9am to 1pm. Only one class, 9am X-train.
There is a Pacific Wave sale set up in the gym parking lot. It will be set up tomorrow from 10am to 4pm. Go get a workout and some stretchy board shorts!
WOD:
7 rounds for time
10 SDHP (95/65)
10 ring dips
The little ones
Here’s the little ones showing uss how fun the parrellets are. If only they knew…
5×3 Box Squats
then:
7 rounds for time
5 pull ups
10 push ups
15 double unders
Gracie
Pretty impressive performance in this video, he doesn’t lock out with his legs extended, nevertheless he is a pretty powerful guy. Some solid times around the gym today. Those who were comfortable with the weight push the intensity well, and some people did a good job going heavier than normal to go Rx’d. Good job today, yea you!
Workout:
“Grace”
30 clean and jerks for time (135/85)
A few tricks
Some pretty incredible body control on display in this video. A good starting point for anybody working towards these tricks would be basic L-sit training. New goal for me, is 4 days a week reverse tabata L-sit. So 10 seconds on 20 seconds off 8x. I want to slowly add seconds of work untill I can do a full tabata in the L. So maybe in a week 11 seconds on 19 off, then 12 on 18 off and so on. I think its a good plan.
Workout:
5 sets of 1 weighted pull up
then:
3 rounds
10 thrusters (115/75)
10 broad jumps
Birthday
The life of a traveling shoe salesmen leads to a spotty workout schedule, and a less than perfect diet. These are hurdles that would seriously render normal people when it comes to improving in crossfit. Doesn’t seem to have much of an affect on Russ though, he charges every time he gets a chance to workout and puts up some pretty impressive numbers. Happy birthday Russ.
Workout:
Max height box jump
then:
3 rounds for time
400m run
10 hang power cleans (155/100)
15 push ups
The Comp
Saturday mourning crew
Thanks to everyone who came out to our little last minute competition this saturday. We ran three workouts and had some people really pushing it. No real winner, mostly just for fun. Although we are competing in every workout, it is fun to all get together and raise the stakes a little. It seems the more people that participate in a workout, the more effort is put into it. So I hope everyone comes out again next time we have a little competition.
CCS Note: Katie once again improved getting a personal best, but came up short against the best swimmers in the central coast section. She showed she knows how to preform by getting a personal best in her most important races. And being only a sophomore, she has two more years to improve on her already impressive times.
Workouts from Saturdays comp:
WOD: 1
50 front squats for time (155/100)
every time you drop bar, complete 10 double unders before returning to front squats
from crossfit level 10 strength challenge
WOD 2
1min max reps dead lift (315/215)
1min max pull ups
30sec max dead lifts
30sec max pull ups
WOD 3:
600m run (w/ a med ball)
50 KBS
40 push ups
30 box jumps
20 toe to bar
10 overhead walking lunge (45/25, 10 each leg)
200m run (w/ med ball)
Box Squats
New type of squat today, check out the video from Westside barbells Dave Tate. This guy squatted over 700 pounds back in his day, and used the box almost exclusively for his squat training.
CCS update: SC baseball one there first game 9 to 8 in the 9th inning yesterday! Our very own Collin Ferguson went 2-3 with a double in the win.
Katie swims for CCS title tomorrow at Santa Clara University. Good luck!
WOD:
5×3 box squat
then:
AMRAP 15 minutes
5 ring dips
10 push ups
15 squats
Chocolate Milk???
Ok, so some talk has surfaced around the gym about chocolate milk being a new miracle training aid. Although I would absolutely love to implement this into my diet, I am skeptical of it effectiveness. I still have to read the study, but until then i am going to stick with the recommendation of meats and veggies, nuts and seed, some fruit little starch and no sugar. If your gonna go into this chocolate milk craze, be sure to research it so you know exactly why it works (If it does at all). I think this video offers a more practical approach to health and fitness. But hey, if this chocolate milk thing is the real deal ill be packing my lunchbox full of “yoohoos”. But not until we know more.
Tuesdays WOD:
3 rounds for time
5 dead lifts (300/205)
2 rope climbs
10 push ups
100-75-50 double unders
Todays WOD:
Southwest Regional “Floater” WOD
20 chest to overhead (185/115) (press, push press, jerk, split jerk, any way overhead)
40 burpees
- Complete overheads and burpees in any order or combination you want
then:
831 “Sinker” WOD
21-15-9
Bent over row
dead hang pull up
CCS
A few athletes from the gym are gearing to compete in the Central Coast Section. On Wednesday Santa Cruz High baseball team will host King City it their first round match up. Good luck fellas.
Katie swims this Friday for the section finals. Her race is on Friday in Santa Clara. More particulars on the way. If you get a chance, go and support these 831 athletes.
Workout:
3-3-3-3-3
Overhead Squat
then:
5 rounds for time
200m run
5 squat cleans
5 hspu
Before the log
831 team showing there guns before the tire/log workout
Workout:
400m run
3 rounds
15 KBS
15 burpee
15 double under
finish with 400m run
(So its a 400m run sandwich. The runs are the buns)
831 in Action
