Friday

WOD

A.
Five rounds of:
Deadlift 3 reps
Handstand push-ups max reps

B.
Five Rounds Of:
Deadlift 3 Reps
Push Ups Max Reps

In Either WOD rest as needed between rounds and score the load of the deadlift and total number of HSPUs of Push Ups

Congrats to Molly for her first ever rope climb today!


Thanks Dana, for the inspirational link-how true...
"Remember that fitness is a goal inadvertently attained through the systematic overestimation of yourself in all fields. It’s a byproduct of setting the bar too high, of striving for perfection and falling just short." Read The Entire Essay Here

Betty Working Hard As Always! Running, Power Snatching, Rope Climb Subs, Push-Ups, Wall Balls Whatever It Is Betty Never Shys Away Or Backs Down And Brings Full Intensity To The Table Every Day. Betty Is Awesomely Inspirational!

Thursday

WOD

Five rounds for reps of:
1 min Wall ball shots 20lb-10ft/14lb-8ft
1 min rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.


Free Webcast of the 2010 USAW CrossFit Open Friday Through Sunday

'Miranda Prepares For The USAW's' WMV MOV

Wednesday

WOD

Work Up To A 1 Rep Max Snatch

Followed By

"Isabel"
Snatch 30 Reps For Time 135/95

Or

Randy
75 Reps Power Snatch 75/50

The Mindset Of A Competitor- By Olympians Casey and Natalie Burgener WMV MOV

Mike C-We wish you all the best as you move on to OCS Wednesday-it was awesome having you train with us-you are an amazing guy and athlete. Be safe and we hope to see you again soon!



Tuesday

WOD

AMRAP 20 Minutes
20 Double-unders
20 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

The Scientific American -The Evidence Against Refined Carbohydrates

The Front Squat Portion Of A Clean


Monday

WOD

Front Squat
3-3-3

AMRAP 15 Minutes
3 Front Squats
155/105 (Start From The Ground Not The Rack)
6 Push Ups
9 Toes To Bar

Does Music Make You Exercise Harder?

Post your favorite songs to workout out to in the comments-you never know they may influence what I play during the WODs.

Friday

WOD


A.
Nasty Girls WMV MOV

3 Rounds For Time
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

OR

B.
"Test 3"
Tabata Squats Followed By 4 minutes of Muscle Ups Your Score is the lowest round of Tabata multiplied by the number of muscle ups completed. For Example 20x20= a score of 400

The Sub For Muscle Ups Is 2 Chest To Bar Pull Ups 2 Dips in Both WODs

Chris Spealler Split Jerk/Preparing For The 2010 USAW CrossFit Open. WMV MOV

Shawn and Kyle Play With The New Toys Post WOD

Thursday

Warm Up/Part 1

Sit Ups
Plank
Mountain Climbers

60 Seconds
50 Seconds
40 Seconds
30 Seconds

WOD

Part 2

For Time
Run 1600
3:00 Recovery
Run 1200
2:00 Recovery
Run 800
1:00 Recovery
Run 400

Forgot to give Shawn a shout out yesterday- he went from a PR of about 3 double unders to 59 in a row!

If you have a CrossFit Journal subscription here is where you can see Mikko Salo go 14 rounds on Death By Clean and Jerk

How Much Income Do You Need To Be "Happy?"

“I love you, and because I love you, I would sooner have you hate me for telling you the truth than adore me for telling you lies.”
Pietro Aretino

Wednesday

WOD

Within 15 Minutes Work Up To A
1 Rep Max Clean
Squat Or Power, Take It From The Ground To The Shoulder And Stand All The Way Up

Followed By
Death By Clean And Jerk
1 The First Minute 2 The Second And So On Until You Are No Longer Able To Continue. If You Don't Make It Past 8 Take 1 Minute And Work Your Way Back Down The Ladder

Coach's Corner

We all appreciate it when people are completely honest with us-especially if we want to hear the truth. When it comes to our levels of fitness we need full disclosure and honesty...from ourselves. Are you honest with yourself about how much work you put in to getting in shape? Here are some helpful suggestions to get you closer to achieving your goals and giving yourself a real honest evaluation-where are you along the path to fitness/wellness?

1. For A Week Or Two Keep A Food Journal.
What this will do is bring you face to face with the facts. What are you eating how much and how often. Nothing obsessive just record the stuff you eat. When you see the week or two in overview patterns will emerge. It is all to easy to have selective memory when it comes to our indiscretions. This type of self honesty won't leave us standing in front of the mirror or on the scale wondering why we aren't making the progress we may feel entitled to-we will have the plain truth. If we are doing well we will understand more deeply why and how to refine things.

2. Keep Gym Attendance Records On A Calendar For 1 Month
What this will do is allow you to see an overview of how often you actually train. Again the selective memory principle applies. You may feel like you are really regular with your workouts or that what you are doing is adequate-but when you have the actual facts to refer to-you have the plain and simple truth right there in front of you. Simply use a desk or wall calendar or a phone calendar. Perhaps write in the times you plan on coming to C3 for the WOD. Then next to that as the month goes on make a mark or notation indicating whether or not you made your goal.

“All truths are easy to understand once they are discovered; the point is to discover them.”
Galileo

Ann Finishing Out A Great Summer With Some Ring Dips


Tuesday

WOD

Pull Up Ladder (Death By Pull Ups)
This Time We Will Start at 3 Pull Ups For The First 2 Minutes Then Add 1 Rep Each Minute Until You Are No Longer Able To Continue. Kipping or Strict, Weighted Or Unweighted. If You Don't Make It To 10 Try To Work Your Way Back Down The Ladder


Q. What Should I do On Rest Days?

A. This

Q. Can I Do That Every Day?

A. Only If You Want To Be More Injury Proof And Flexible And Improve Your Range Of Motion.

Q. What If Since It Takes Like Four Minutes I Miss A Day Or Only Get To Do It A Couple Times A Week?

A. Let Me Ask You A Question- What Do You Think The Patriots Chances Are This Year? Really, That's Weird, Me Too. Now That We Have That Sorted Out I'll Answer Your Question- Just Do Your Best And You Will Not Regret It-It's One Of Those Little Things In Life That Is What Is Considered Doing Something Good For Yourself, Like Buying Yourself Jewelry Or A New Outfit. Add To That List Spinal Health And Hip Mobility.

I found This Picture From The Affiliate Blog Inspiring. Maggie Dabe, Owner of CrossFit Reston (VA).
No Excuses, Enforcing They Way By Power Of Will

Monday

WOD

Within 15 Minutes

Work Up To A 3 Rep Max Back Squat

Followed By

AMRAP 8 Min Rest 1 Minute Go Again For 8 Minutes
5 Ring Dips
7 Wall Ball
9 Burpees

Understanding CrossFit By Greg Glassman

"If it is not right do not do it; if it is not true do not say it." -- Marcus Aurelius.

Friday

WOD
In 15 Minutes Establish Your
Push Or Split Jerk 1 Rep Max

10 Minutes Establish Your
Press 3 Rep Max

Then
Max Strict Pull Ups 3 Sets Get A Minimum of 10 Reps, Feel Free To Use The Weight Vest. Rest 3:00 Between Sets

Zach Even-Esh The Underground Strength Coach

"It isn't what you have, or who you are, or where you are, or what you are doing that makes you happy or unhappy. It is what you think about." -- Dale Carnegie

E-Z, Mark, Mike C, & Kyle flipping the 1000lb tire in event 2.





Congratulation to the team from C3 for a victory at the CrossFit Competition a Point Allerton Today! They took 1st 3rd and 1st in the 3 event competition-all with great form and range of motion- I couldn't have been more proud of how well the guys upheld good movement standards. Kyle carried on a conversation through the first workout and still had the fastest time of the day. E-Z had a monster deadlift of 455. Mike C was his consistent self finishing 2nd in the first wod and then pulling 425 on the deadlift event to help the team to Victory. Some of my notable highlights were destroying the bathroom and getting a piece of glass in my hand during push ups.

Tire Flipping wmv mov

Thursday

WOD

Warm Up/Part 1

Score Reps
1 Minute Of Sit Ups
30 Seconds Of Mountain Climbers
1 Minute Of Sit Ups
30 Seconds Of Mountain Climbers
1 Minute Of Sit Ups
30 Seconds Of Mountain Climbers
1 Minute Of Sit Ups

Mountain Climber Rep Is Knee As Close To Straight Arm As You Can To Straight Leg


Part 2

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Wednesday

WOD


Deadlift Work Up To Your

5 Rep Max

Followed By...

Tabata

Sumo Deadlift High Pull 65/45
Push Ups
Kettle Bell Swings 1.5/5

Please Remember Tues. Evening Is 3-6pm

Tuesday

WOD

AMRAP 20 Minutes

Run 200
30 Double Unders
10 Burpee Box Jumps 24/18


Any one whose ever done Fran can have an appreciation for this video of 'Heavy Fran' wmv mov

I am sorry that this has nothing to do with CrossFit and is kind of a waste of time, but I am unexplainably compelled to post it and with my sick sense of humor (and over 15mil. other people) I think this video is hysterical.

image courtesy of www.crossfit.com

Monday

WOD

Fran

21-15-9
Thrusters 95/65
Pull Ups

Congratulations to Mac and Leah who were married this weekend! You are a great couple and we are glad to have you training with us!

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments."
- Thomas Jefferson

Friday

WOD

Deadlift 3-3-3 @3rm

Weighted Push Ups 5-5-5-5-5 Advanced Use Rings Or Paralettes

5 Sets Of MAX Reps Strict Knees To Elbows Rest As Needed

Chin Up Fail

Thursday

WOD

3 Rounds, 1 Minute At Each Station, One Minute Rest Between Rounds
Score Number Of Reps, Calories, And Laps.

Row
10 Meter Sprint
Box Jumps
Burpees
Double Unders

Information on the Paleo challenge every one's talking about . It's not to late...Mark's Daily Apple

A must see Fran Video wmv mov

And Fran By CrossFit Games Champ Graham Holmberg wmv mov

Does This Strike You As Normal? Post Thoughts To Comments.





Wednesday

WOD
4 Cycles
Rest 1 Minute Between Cycles
AMRAP 5 Minutes

10 Overhead Squats
10 Pull Ups
Run 200 Meters




"A good laugh and a long sleep are the best cures in the doctor’s book." ~Irish Proverb

A full night of sleep will enhance your memory performance and creative problem solving skills the next day, not to mention make you a better person to be around by helping you see the positive in your interactions. Oh, but there’s more of course. A good night’s sleep will further boost your athletic performance, including speed, accuracy, mood and overall energy.

Then there’s your immune system. Hate getting sick? How about cutting your risk for the common cold and other basic illnesses? Your immune system is, in fact, most active during sleep. (So, that’s why the flu leaves you in a coma-like state…) To boot, adequate sleep makes you more resilient to daily stress, which supports your immune functioning that much more.

Finally, there’s the big picture. Solid, consistent sleep over the long-term has been linked to self-reported “successful” aging.
Read More At Marks Daily Apple

"Take your life in your own hands, and what happens? A terrible thing: no one to blame." -- Erica Jong

Tuesday

WOD

For time:
Power clean 15 reps
30 Ring dips
Power clean 12 reps
24 Ring dips
Power clean 9 reps
18 Ring dips
Power clean 6 reps
12 Ring dips
Power clean 3 reps
6 Ring dips

Guys Rx 155 Ladies Rx 105
Rx -1 Guys 135 Ladies 95 Purple Band
Rx -2 Guys 115 Ladies 75 Red Band
Rx -3 Guys 105 or less Ladies 65 or less blue to green band.
Reminder please don't put the bands on the rubber grips of the rings.

I know those ring dips are tough but here are a few things that may help you progress.

Just a reminder we are open today from 8:30am-10:30am


This was on the affiliate blog several days ago and I had to make sure that everyone saw it. 14 Sweet Facts About Sugar

WOD

A.
Kelley
Five rounds for time
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

B.
3 Rounds For Time
200m Run, 50 Double Unders, 25 Thrusters (95/65)

WOD B. Is from Again Faster Beat The Team Competition.

"I am always doing that which I cannot do, in order that I may learn how to do it." -- Pablo Picasso

Hurricane Damage From Katrina. Jealous Earl?


New Schedule

We will have classes Saturday from 12:30-2 and we will be closed Sunday
Monday we will be open from8:30-10:30 (Next Week 6:30,9,30,3:30,4:30,&5:30)
Tuesday 6:30, 9:30, 3-6 open gym. We will close at 6pm
Wednesday 6:30, 9:30, 3:30, 4:30, & 5:30
Thursday 6:30, 3:30, 4:30, & 5:30
Friday 6:30, 9:30, 3:30, 4:30 If you would like to participate in a 5:30pm please sign up for it. If no one signs up there will not be a class.
Saturdays we will be open at 7am-8am then again at 12-1:00
Check out the mobility wod! Find the time to complete this 4-10 daily mobility and gain flexibility and range of motion.

Due to Hurricane Earl We will not have an AM class Saturday We may make adjustments to the class schedule as the storm arrives.

A nod to Terry who in the last week or so has climbed to the top of the rope, strung together some double unders, and done handstand push ups against the wall to an elevated target. Truly Inspiring!


Friday

WOD

Diane

21-15-9
Deadlift 225/155
Handstand Push Ups


Optional Finisher
3 Sets Of Max Strict Pull Ups

Thursday

WOD


For Time
21 Sit Ups
21 Box Jumps
21 KB Swings
Lunge 50 meters
18 Sit Ups
18 Box Jumps
18 Kb Swings
Lunge 50 Meters
15 Sit Ups
15 Box Jumps
15 KB Swings
Lunge 50 Meters
12 Sit Ups
12 Box Jumps
12 Kb Swings
Lunge 50 Meters
9 Sit Ups
9 Box Jumps
9 Kettle Bell Swings

What To Bring In Your Gym Bag From CrossFit West Santa Cruz

"Whether You Think You Can or Can't, You're Right"--Henry Ford