Schedule for the next few days:
Tomorrow: Normal Schedule plus a clean up crew at the old gym, please call me if your interested in helping throughout the day.
Saturday: Normal Schedule, no more clean up at the old gym.
Sunday: We are CLOSED in observance of Independence Day (4th of July)
Monday: We will have a limited schedule...class is only at 12:00pm (noon)
Starting Weds next week we will begin our Olympic Lifting class at 7:30pm
The T-shirts for the Games have been ordered and should be here in plenty of time for the Games.
Workout for Tomorrow:
Row 500 meters
Run 400 meters
Rest 2 minutes
Row 400 meters
Run 300 meters
Rest 2 minutes
Row 300 meters
Run 200 meters
Rest 2 minutes
Row 200 meters
Run 100 meters
DONE!!!!!!!!!!!!!
(If all of the rowers are taken up (shouldn't be an issue), perform burpees until one becomes available, this is motivation for the people rowing to hurry up and for you to encourage them to hurry up)
This pic is awesome. Look at the fight Frank is having with this bar!! Everyone know's how it feels to try and drive out of the pocket with a hell of a lot of weight trying to drag you back down. This was an awesome effort by Frank today (there were many many great efforts).
Kelly is also pictured here working hard to get this weight up. This picture is a great example of how you do not want the bar to float out in front of the body. In later cleans Kelly did an awesome job of fixing this issue. Having that bar float out makes this movement much more challenging and is inefficient.
We always que to keep the elbows up, knees out, chest up, you hear all kinds of ques. At the end of the day, it's you VS. the barbell!
Nothing feels better than when you win.
Tony Blauer Seminar at Crossfit Santa Cruz
Tony Blauer
Sunday July 25th 2010 Tony Blauer will be coming up for a one day seminar to Crossfit Santa Cruz. Tony has developed a system of self defense that dove tails with CrossFit perfectly. If you are interested in attending sign up HERE.
The seminar at CrossFit Santa Cruz will introduce CrossFit affiliates to Tony's S.P.E.A.R. system and show how self defense training and CrossFit training can be combined. Tony will be covering:
Essential S.P.E.A.R. drills
Performance Psychology
Situational Awareness
Combining CrossFit with PDR skills
________________________
HERE ARE SOME VIDEOS of Tony in action:
ATM Strategy, Tony Blauer [wmv][mov] » Jun 4 08Basic Arm Postion, Tony Blauer [wmv][mov] » Jul 31 07
Bear Hug Drill, Tony Blauer [wmv][mov] » Aug 12 07
Blauer High Gear High Contact Demo [wmv][mov] » Jul 30 08
Choke Defense, Tony Blauer [wmv][mov] » Dec 10 08
Control Tactics, Part I, Tony Blauer [wmv][mov] » Sept 19 07
Defending the Straight Punch, Tony Blauer [wmv][mov] » Jan 27 08
Elevator Safety, Tony Blauer [wmv][mov] » Jul 16 08
Everything Works Once, Tony Blauer [wmv][mov] » Aug 8 07
Flash Knockouts, Tony Blauer [wmv][mov] » Aug 15 07
Front Choke Defense Pt II, Tony Blauer (CFJ Preview) [wmv][mov] » Feb 7 09
Function, with Tony Blauer [wmv][mov] » Jan 15 10
Comments