Friends

Posted by samrad on Jan 26, 2012 in CrossFit West Santa Cruz, WOD | 2 comments

Visiting from 209 Sport, Doug goes chest-2-bar.

A big Happy Birthday to long-time CrossFit West Santa Cruz member Samantha Young. We love you Samantha.

And another big Happy Birthday to CrossFit West Santa Cruz young pup PJ Rubel. I guess we love you too PJ.

Workout:

Back Squat

5×2–add 5#

Then (from CF Amundson):

Complete as many rounds as possible in 10 minutes:
5 Any Way Overhead (M: 185 lbs, W: 125 lbs)
7 Box Jumps
9 Push Ups
*Any Way Overhead means just that. You can press, push press, push jerk, split jerk, rack jerk or any other way overhead. You can start and finish in a rack.

Austin

Posted by samrad on Jan 25, 2012 in CrossFit West Santa Cruz, WOD | 0 comments

Austin, easing back into training after playing pro ball in Europe, warms up with an easy set of five.

Workout:

Snatch Balance 1RM

Then:

Complete as many rounds as possible in 12 minutes of:

• 5 deadifts (M:225#/W:155#)
• 7 bar facing burpees
• 9 toes-2-bar
• 100m run

Annie and Anna

Posted by samrad on Jan 24, 2012 in CrossFit Community, CrossFit West Santa Cruz | 2 comments

Anna and Annie at the recent Garage Games at Lalanne Fitness in San Fran.

Anna Lutz has written a great interview with CrossFit legend and 2011 Spirit of the Games winner Annie Sakamoto for the CrossFit Games Northern California Region website. Check it out here.

Workout:

Rest Day

Thruster/Sprint

Posted by samrad on Jan 23, 2012 in CrossFit West Santa Cruz, WOD | 2 comments

Chris and Johnny V at last weekend's Brethren CrossFit comp.

Workout:

Power Clean + Clean

Find max weight.

Then:

3 Rounds with 1 minute rest between rounds.

15 Dumbbell Thrusters 45/25#

Sprint 100 meters

10 Dumbbell Thrusters

Sprint 100 meters

5 Dumbbell Thrusters

Sprint 100 meters