Back to CrossFit Santa Cruz at 7am this morning. This has been the best box and coach I’ve ever been to and it’s not even close. Danielle is the owner and was there both mornings. You can tell she’s been doing this for a long time because she was noticing things from all different people way across the gym and yelling out fixes or improvements we could do. All of the athletes went out of their way to introduce themselves to us as well; very friendly box and environment.
Warm-up
- Plate shrugs
- Hip Stretches
- Deep Squat Hip stretches holding plate out in front
Really like some of the thing they did for warm-up the last two days, which I’ve never done before.
Strength
3 Rounds
- MAX Handstand Hold (face-in, palm 8″ from the wall)
- 2 x 3 Front Squats (focusing on technique, practice perfect reps)
I got 1:00, 1:10, and 1:17 on the handstand hold. Really hard to keep everything tight and off the wall except for the toes. Rough on the wrists. Front squats were light with 95#, 115#, and 135#.
WOD
5 Rounds
- 20 KBS (53# KB)
- 10 Burpees (6″ target)
- 200m Run
Tried to keep a steady pace since it was going to be over 10 minutes. She got on me about stopping in the bottom of my KBS, instead of anticipating it and getting right into that hip pop, which really helped with efficiency and to keep my reps unbroken. Finished in 12:56.
Nick Momrik's Fitness Logs 