It seems so peaceful…..

Workout:

5 Rounds:
250m Sprint on rower
10 Weighted Walking Lunges (M:40#dumbbells, W: 25#)
5 Deadlifts (same dumbbells)
5 Hang Squat Cleans (same dumbbells)
5 Front Squats (same dumbbells)
5 Push Press (same dumbbells)

For more dumbbell ‘love’ check out the king of the dumbbells’ (Coach Mike Rutherford’s) site: The Fitness Conduit

Tanya Machnick; getting stronger every day.

Congratulations to our good friend Sam Radetsky, owner of the newest Santa Cruz Crossfit affiliate Crossfit West Santa Cruz which is being taught out of Paige Nutt’s new gym Studio 831.

Workout:

Back Squat: 5-5-5*
then….
75 Push Ups for time.
Every time you break the plank of the push up, or have to rest, run 200m. This is an adaptation of Adrian Bozman’s, of CrosSFit San Francisco, original workout. Thanks, Adrian!

*Note that today’s BS are not to be done as a 5 rep max. Instead, pick a weight that you can squat 5 times for 3 sets.

Today’s workout was a blend of the workouts ‘Nancy’ and ‘Dwayne’ who are soon to be married.

Speaking of nuptials, congratulations to Luke Gelin and Melissa Pereira who were wed this past Saturday. May your lives be full of love, laughter and fitness!

Workout:
‘The Pre-Nup’

Run 800m

5 Rounds of:
5 HSPU
15 OHS (M:95#, W: 65#)
30 Double Unders

Then finish with another 800m Run

Happy Birthday to Zac Pine and Rob Miller!!

You both are two of the best athletes, trainers and friends a gym could have. The only thing more impressive than your athletic abilities is your humility. Thank you for constantly inspiring us all.

Workout:

OHS 1-1-1-1-1

How are you feeling after Thursday’s GHD sit ups? Are you sore in the right ’spots’? Here we can see John Kane was doing the sit ups correctly, by sharply extending the leg and engaging the hip flexors (versus the psoas) to pull himself up.

For another explanation of the GHD sit up watch this video: WMV MOV

Workout:

7 Rounds for time:
7 Body Weight Deadlifts
7 Ring Dips
7 Double Unders

Soquel Knight and all around stud, Spencer Frazier, having no trouble ‘jumping the weight up’ during today’s heavy thrusters.

Productive Application of Force Lecture, Pt 1, by Coach Greg Glassman (CFJ Preview): WMV MOV

Today’s workout comes to us from CF NSC trainer Jason Highbarger, known for his love of all things HEAVY and HARD.

Workout:

Run 400m
21 Thrusters (M:155#, W:100#)
Run 400m
15 Thrusters
Run 400m
9 Thrusters

Thomas Crubaugh (left) and Bruce Edwards, some of the original Santa Cruz Crossfitters, working on their muscle ups this morning. Both of these gentlemen have been huge contributors to the development of Crossfit as a whole, and especially to Crossfit Santa Cruz Central.

Workout:

‘Big Loop’ (Run 1150 meters)
20 GHD Sit Ups
7 Muscle Ups
20 GHD Sit Ups
7 Muscle Ups
Run 200m
7 Muscle Ups
20 GHD Sit Ups
7 Muscle Ups
20 GHD Sit Ups
‘Big Loop’ (Run 1150m)

Thanks to Fullpower Technologies we were finally able to get the exact distance of the good ol’ ‘Big Loop’.

What is going on here?  We will soon find out.

Workout:

2 power cleans on the minute, every minute for 40 minutes. Add and subtract weight as needed. Strive for form.

“Ripisms”:

Above is not the fluffy part…but that, even though it was ” fluffy ” was a tough one too!

Workout:

Row 2k for time.

then: ‘Fluffy’

20 pull ups

30 push ups

40 double unders

50 squats

2 rounds

Starting Strength not only a successful “fitness” book on Amazon, but ranked #147 for ALL books.

Congrats Mark Rippetoe and Dr. Lon Kilgore!

Rowena Arnold of Derma Bella Skin Studio goes for 3 sets of 3 across at 139#. Great Work! And 100 wall balls too!

Workout:

Work Up to 3 sets of 3 across of the Front Squat.

….Then try to complete 12 wall ball shots every 30 seconds for 4 minutes. If you fail to make the 12 shots, take your number, minus the 12 you were shooting for as your score.

Don’t complain! Introducing, Kyle Maynard: Mov & Wmv