Santa Cruz Strength Anniversary and Team Courtney Fundraiser

Liz-High Jump

It has already been two years since Santa Cruz Strength opened it's doors.   In that time we are proud to say we have guided some great athletes and and built even greater community.  Come celebrate with us May 18th for a BBQ pot luck and shin dig!

The festivities will begin at 12 o'clock at Santa Cruz Strength.  We will also be holding a fundraiser for SCS intern Clay Edgin who's daughter who was recently in a severe car accident which left her in a coma for 7 days. Needless to say there are substantial medical bills to be paid.  To help raise money we will be running a mock power lifting and olympic lifting meet for anyone who wants to participate.  Entry will be anything you can donate and there will be the opportunity to sponsor lifters based on weight lifted, for example, if you pledged $.01 per pound, and an athlete lifted 1500lbs, the donation amount would be $15.00.  Donations can be made by check paid to the order of Courtney Edgin or via paypal to TeamCourtney2013@yahoo.com.

Workout of the Day

Strength - 

Press 4 x 4

Chin Ups 35 total

Conditioning - 

Threshold Training: 5 min ROw at ~ 88% Max HR, 5 min rest x 5

Hydrostatic Body Fat Testing

Dion-Long Jump

The Hydrostatic Body Fat testing track is coming back to Santa Cruz Strength!  This truck was a huge hit last time and gives extremely valuable and accurate info including lean body mass, body fat percentage, basal metabolic rate etc...  Testing is $49 or $39 for a retest.  The truck will be coming April 28th and you must secure your spot by signing up at the gym!

*Congrats to SCS Athlete Dion Shattuck who competed in (and won) his first Decathalon.  Hard work pays off!

Workout of the Day

Strength - 

Deadlift 3RM, then 3x5 Deficit Deadlifts at 80% of 3RM

Glute Ham Raise 3 x 8

Conditioning - 

Cardiac Power Intervals

90 Second Row at 100%

*rest till heart rate recovers to 120-130 BPM, repeat 4 -10 times.

Fatigue Management

Most of the conditioning we do at Santa Cruz Strength is in the form of High Intensity Interval Training also known as HIIT.  HITT are essentially short sprints with adequate recovery between reps to ensure maximal intensity on each interval.  An important factor during a HIIT workout which often goes overlooked is managing your rest periods effectively.  Two strategies to try are diaphragmatic breathing and active rest for optimal recovery.

Diaphragmatic breathing is done by expanding the abdomen rather than the chest when breathing.  This ensures that the lower portion of the lungs are being filled with air, which is where a majority of the gas exchange occurs.  Be sure to focus on expanding the belly when you breath and taking very deep full breaths.  This technique will help you lower your heart rate and recover faster between intervals.

Secondly, when doing intervals, as soon as you finish your sprint you want to get up and continue moving around to avoid any pooling of blood or metabloic byproducts.  This will help flush out metabolic waste and oxygenate the blood so you are ready to hit the next sprint HARD!

Give these a shot next time you are doing HIIT and see if they help you recover!

Workout of the Day

Strength - 

Cleans On the Minute for 15 minutes at 85%

Weighted Dips 5 x 5

Conditioning - 

5 x 500 m Row Sprints

*rest until heart rate returns to 120-130 to begin your next sprint.

T-Shirts Are Here! (Updated)

Pam

T-Shirts are ready for order, this time we are going with American Apparel through Tee Spring.  This is a great way to be sure you get exactly what you want.  Simply go to the site and order your shirt in any size and have it shipped directly to you.  Other swag is coming shortly.  But be sure to order now because they won't print until we have sold a total of 30 T-Shirts!  Click here to get yours: http://teespring.com/scstrength for T-Shirts http://teespring.com/scstrength1 for Sweatshirts, http://teespring.com/scstrength2 for mens/unisex tanks.  

CAMPAIGN ENDS MARCH 31st so order today!  This means that you must order by March 31st and if we don't meet the minimum order they will not be printed.

SC Strength Weekend Highlights

Steve-Prone Row

Strength & Conditioning Workout Of The Day

Strength-

Deadlift 2RM; Rack Pulls w/2RM weight for max reps

Split Squats 3x8

DB Row 3x10

Self Myofascial Release and Stretching