Workout Of Day (WOD)

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Alright! Its that time of year again..The local Santa Cruz throwdown… The 2015 Affiliate Cup. Here is some basic information about the Cup: Each gym can have:  RX- 2 teams Open- 4 teams 40+- 2 teams 55+- 2  teams Deadline for  teams : September 1st Teams : – RX. 2 men. 2 women. Do most  movements in CrossFit ( Muscle ups, HSPU, chest to bar pull ups, Snatches, Cleans, pistols) – Open and masters teams – 6 people. Minimum of 2 men and 2 women. Should be beginners. Not competitiors Cost : 40 per person. Pay CrossFit Ready by August 30th In the comp : – Each team and division will compete in 2 events. – There will be an individual event that will be some form of Olympic lift (not a metcon) that is open to anyone. The cost for the individual event is $10 per person and the winner of each gender takes all. Advanced sign up is required. Business : - If any of you know someone or […]

In honor of #tbt or Throwback Thursday, I would like to write a little post about the CrossFit Games. This year CrossFit Ready had 2 Masters athletes make the 2014 Games! Kristine gave it her all this year. She hit a personal record deadlift at 215lbs on the first day. She continued to give it her all throughout the week and had some intense battle wounds when it was all said and done. Troy Miller lifted some heavy weight on the first day, a big 445lb deadlift! He represented Ready amazingly on the last day with a huge first place in the “Down and Back” chipper WOD. 40 box jumps 24 in 20 toes-to-bars 40 wall-ball shots 20lb 20 ring dips 40 wall-ball shots 20lb 20 toes-to-bars 40 box jumps 20in This Chipper will now be known as the “Troy Takeover”…Hint hint. We will be doing it next Friday! I am personally very proud of both athletes. They both put in the time and hard work to make it in […]

Hello CrossFit Ready community! On Friday, July 4th, we will be having one big team workout class at 9am only! Come in with your most American outfit, and celebrate your July 4th morning with CrossFit Ready! The Gym will be closed Saturday July 5th. Regular 9/10am SUnday schedule on the 6th!  

Hello CrossFit Ready community! Starting Monday we will be changing our weekly trainer schedule! We would like to welcome Coach Meredyth Ramsey and Coach Eliot Young to our training staff. Meredyth has been Crossfitting for 6 years,  and coaching at CrossFit Moxie for 2 years. In addition to coaching CrossFit, she has a number of private clients, including a few NBA basketball players who are rehabbing injuries. She has a great understanding of  human anatomy, teaching yoga for 15 years, and specializing in Yoga for Rehab. Eliot has been with CF Ready since our doors opened. Eliot has shown great strides in his coaching abilities over the last year and is committed to continually learn and better himself as an athlete and coach. We are very excited these two have decided to coach at CrossFit Ready. They are both excellent trainers that take pride in helping each member reach their full athletic potential. Coach Sam is also taking on two more classes a week. Coach Troy will be back to coaching […]

Mobility. After some awesome lifting, an amazing circuit, and some burning abs, you are ready to go home and eat that macronutrient dense delicious dinner! How many of us at CF Ready actually take the time to work on mobility?… (crickets)… Many of you come early to the gym, use that time and work on some mobility drills specific to you. Mobility drills are often overlooked, pick one of the many posters in our gym and do some of the band/ lacrosse ball work before or after class. The better our mobility the better athlete we become. We can improve our olympic lifts, by getting into that hated overhead squat position comfortably.  We can open up those hips  so we can capitalize on that aggressive hip extension. We can also keep our bodies safe by decreasing dangerous positions in the majority of our lifts. Also, use the internet as a source for awesome mobility drills. All my favorites are on Kelly Starrett’s youtube channel. Checkout the video below to help […]

Lets do this cycle ONE MORE TIME! This week we will begin a new cycle of the Wendler by increasing your 1RM weights by 5 pounds for the press and 10 pounds for The back squat and deadlifts. We will be using the 1RM weights to recalculate our percentages. I know some of you are confused. For example, let’s say you used the following 1RM numbers to calculate your cycle: Deadlift: 300 Squat: 200 Military: 100 For your next Cycle, you would calculate your lifts using the following 1RM numbers: Deadlift: 310 Squat: 210 Military: 105 Get ready for fun! Get ready to get uncomfortable for those max reps. Stay tight. Stay focused. Push it.

The Deload week. This is the most challenging week for most of you. Why? You can’t go heavy! This week you’re giving your muscles a break, not trying to establish new personal records. After this week, we will repeat the cycle 1 more time! When we start our next  four-week cycle, add 5 pounds to your 1RMs for shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers. Yes! Starting next Tuesday/Wednesday/ Thursday, we will be recalculating our 1rm maxes and starting week one over again (65%x5. 75%x5, 85%x max reps). After we deload one more time we will retest our numbers. Keep tracking your numbers, especially your max reps and start comparing them to your old numbers. My 5 rep max was X, now I did X for 7 reps. We should be getting stronger across the board!  Be patient, and stick with the plan!

Saturday and Sunday we lifted heavy! We all found out our one reps for the shoulder press, deadlift, and back squat. For the next several weeks we will be using those numbers in the Wendler 5/3/1 program! What is the Wendler 5/3/1 – A strength training system geared to strength gains with foundational lifts. How do I Wendler? – Percentage of your one rep max = 90% of your 1 rep max. Multiply your 90%1rm with the corresponding percentages of the week. – week 1 – 3×5, week 2 – 3×3, week 3- 3×5, week 4 – deload. – On a 5+, 3+,and 1+ set do as many reps as possible with great form. Push it. – Break rep records. Get strong. – Next cycle increase load. Add 10lbs to your squat/deadlift, and 5lbs to your press after every cycle. Recalculate your percentages. Repeat! This Monday is Memorial Day! We will be having only 1 class and 1 open gym at the following times : 9am – Hero team workout. 10am […]

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