There sure were a lot of grumblings when people saw the workout today. I was really just sharing a great workout with all of you, sometimes I’m given workouts that just need to be passed along. Hope you all had fun.

Workout: partner rowing and a little something extra

row sprints of 100-200-300-400-500-400-300-200-100
as partner (A) is rowing the sprint, partner (B) is resting on the rower but moving at a very slow pace. As soon as partner (A) is finished partner (B) starts the sprint while partner (A) begins their rest cycle. Repeat for each distance. As soon as all intervals have been completed the team must complete 50 wall balls and 50 burpees. Only 1 person at a time and must complete all wb’s before moving to burpees.

Just when you thought you were making progress…….

Workout: 5 x 3 backsquats @ 80% 1RM
then
6 rounds of
5 - backsquats (BW or 75% of weight used for the 5 x 3)
run 250

This is a broken up version of the Newport Crippler. The purpose is to make the runs more of a sprint, so push the runs hard since the Back Squats are light.

Even when you throw some added weight on his back he continues to push the pace in every workout and is as honest and reliable as they come.

Are you CPR/first aid certified? Check your calenders, we will be hosting a CPR/first aid clinic at CrossFit North Santa Cruz on March 20th. The cost is $20 and includes CPR card and pocket mouth protector. Email info@crossfitnsc.com for details.

Rest and Recover

Lame Title post I know but this picture got me reminiscing about something. Here’s the thing, I remember the old Reese’s commercials where they said “2 great things that taste great together”. The problem is this phrase has spawned more wrong than good inmy experience. I have wasted more food, material and most of all time trying to recreate the magic of the Peanut Butter Cup.

What does this have to do with CrossFit? In short, Scotch.

Workout: choices

either

“Cindy” or “Mary”

OK, so my thought about the photo is this, rowing in and of itself is a very effective and useful tool in the gym. The same can be said for the GHD however when you put these things together (like peanut butter and chocolate) things go very bad and the effects are immediate and unpleasant unlike the blissful effects and general euphoria of the Reese’s Butter Cup.

Discuss

I’m not sure if CFNSC asst. trainer Nicole was answering my question (”How old is your Mom going to be?”) or just trying to wipe chalk on me. All we do know is that NSC wouldn’t be the same without the “W’s”. Happy Birthday Danielle from everyone at NSC.

Workout: For Time
“Mr. Joshua”
5 rounds of
run 400
30 ghd situps
15 DL’ (250/155)

Too often inexperienced trainers get caught up in thinking there is a cookie cutter way lifts should be done. This does a great job of showing how tiny variances in technique are inevitable.

Workout:
Burgener Warm Up
snatch practice
Snatch Singles 1-1-1-1-1
then AMRAP 15 minutes
5 - thrusters (135/95)
7 - burpees
9 - c2b pull ups

The Saturday morning warmup. Something must have frozen over if Dan is leading a warmup that includes yoga.

Workout: (from Friday)
3 x 5 bench press @ 85% 1RM
3 x 5 weighted pull ups
then Tabata Row for calories
count total calories rowed for score

As funny as that video is, it perfectly demonstrates the importance of consistency. After watching the video we now know that he does not lift very heavy on a consistent basis if at all. Consistency is the most important factor in progress. Sometimes it may seem like we just did a certain exercise not too long ago and there is definitely something to be gained from variety. However variety must take a back seat to consistency when training.

Workout: AMRAP 20 minutes

10 - weighted lunges
12 - wall balls
01 - rope climb
14 - abmat sit ups

Sometimes you find your Happy Place mid wod, other times it’s not until the workout is over when you can envision nirvana. Well upon 2nd look Craig may just be delirious.

Workout: For Time

5 rounds

7 - push presses (135/93)
9 - bar dips
15 - box jumps

Sometimes it’s the difference between a good time and a DNF. Jan knows hers and visits often during her workouts,

Workout: for time

3 rounds of
row 500
9 - DL’s @ 225/133
15 - @ 62/44