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  • 5 Misconceptions About Crossfit

    As Crossfit continues to grow the amount of information out there about Crossfit grows as well. Unfortunately however, what we have found is that a lot of the information out there, or at least people’s perception of what Crossfit is, who it is for, and what it is all about, is flat out wrong! So we are going to clear up some of these misconceptions in this 5 part series titled “5 Misconceptions About Crossfit”
    Crossfit is the same every where, and it is just like what you see on TV.
    This false belief is rooted in two things. First off, to address Crossfit as seen on ESPN at the Crossfit Games vs what is actually done here in the gym at Studio 831, we will give ....

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  • Why Getting Stronger Is The Most Healthy Thing You Can Do For Yourself

    Why should we be strong?
    Anybody who watches TV, goes to the movies, reads magazines, or uses the internet know that it is abundantly clear that the number one reason you should pursue getting stronger is that it directly increases your status in our society. In fact, it is scientifically proven that your value as a human being is directly correlated to the number of muscles you can visually distinguish on your abs. Other benefits of building muscle include getting more women (or men); driving fancy cars; living in a big house; meeting celebrities; maybe even becoming a celebrity; crushing on Tinder; shooting big guns; blowing up on instagram; getting access to exclusive nightclubs; ....

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  • 5 Misconceptions About Crossfit #4: Will Lifting Weight Make you Bulky?

    This will be a two part post, in part one this week we will answer the question of whether or not lifting weights makes you bulky? Next week we will take a look into why getting stronger is the healthiest thing you can do for yourself. Does Lifting Weights Make You Bulky
    Contrary to what you might think, we often hear from both men and women that one of their primary concerns with starting an exercise program that includes weightlifting is that it will make them gain weight and look bulky. There seems to be the notion out there that Crossfit and lifting weights in general will automatically give anyone the physique of a body builder. People even see the Crossfit Games on Tv and see the ....

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  • 5 Misconceptions about Crossfit: #3 Is Crossfit safe?

    Does Crossfit Create Injuries?
    I’m sure that if you have talked to anyone about Crossfit you have heard the rumor that Crossfit is dangerous and that if you do it you are sure to get hurt. Well, I’m probably going to surprise some of you here because I’m sure you’re thinking that I’m going to say that this is total BS and that Crossfit is safe for anyone and everyone. I’m not going to say that though, I’m going to be honest with you all, because as they say “Where there’s smoke, there’s fire.” Why Injuries Happen
    The unfortunate reality is that many people have gotten injured while working out in Crossfit gyms around ....

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  • Push and Pull

    Performance
    A1: Bench Press @2011; 4 x 4-6; rest 1 min A2: Rope Climb (Legless); 4 x 2-3; rest 2-3 minutes Fitness
    A1: Jumping Air Squats; 3 x 10-12; rest 30 sec A2: DB Prone Row @3011; 3 x 10-12; rest 30 sec A3: Single Leg Hip Bridge on Bench; 3 x 8-10/side; rest 30 sec A4: Single Arm DB Push Press; 3 x 10-12/arm; rest 30 sec Conditioning
    4 Rounds for Time 250m Row 3 Muscle-ups 5 Overhead Squat 15 KB Swing A: 3 MU; 135/93; 53/35 B: 6 C2B; 115/78; 44/26 C: 9 Pull-Ups; 95/63; 35/20 ....

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  • Back Squats and Deadlifts

    Performance
    A1: Back Squat @20×1; 5 x 4-6; rest 1 min A2: Strict Ring Pull-Ups; 4 x 4-6; rest 2-3 minutes Fitness
    A1: Russian KB Swing; 3 x 20; rest 30 sec A2: DB Bench Press @2111; 3 x 10-12; rest 30 sec A3: DB Reverse Stationary Lunge; 3 x 8-10/leg; rest 30 sec A4; Side Plank; 3 x Accumulate 60 sec per side; rest 30 sec Conditioning
    3 Rounds 15 Wall Balls 10 Burpee Box Jump Over 8 Deadlift 200m Run A: 225/153 B: 185/128 C: 135/93 ....

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  • Pose Down Post Throwdown

    Performance
    A1: Front Rack Walking Lunge; 4 x 8; rest 1 min A2: Farmer Carry; 4 x 50m; rest 2-3 minutes Fitness
    A1: DB Walking Lunge; 3 x 10; rest 30 sec A2: Push-Up Negative; 3 x 6-8; rest 30 sec A3: Hang From Bar; 3 x 45-75 sec; rest 30 sec A4: Single Arm DB Waiter Walk; 4 x 50m/arm; rest 30 sec Conditioning
    AMRAP in 10 Minutes 10 C2B 10 Push Jerks 10 Box Jump Overs 100m Run A: C2B; 135/93; 24″/20″ B: Pull-Ups; 115/78; 24″/20″ C: Pull-Ups; 95/63; 20″/16″ ....

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  • Fashion

    Performance
    A1: Bench Press @3011; 5,5,5,5; rest 1 min A2: Rope Climb (Legless); 4 x 2-3; rest 2-3 minutes Fitness
    A1: DB RDL @3111; 3 x 7-9; rest 30 sec A2: DB Strict Press @3012; 3 x 6-8; rest 30 sec A3: DB Step-Up; 3 x 8-10 per leg; rest 30 sec A4: Bent Over DB Row @3011; 3 x 7-9; rest 30 sec Conditioning
    3 Rounds 10 Deadlifts 10 Burpee Over the Bar 300m Run A: 205/143 B: 165/113 C: 135/93 ....

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  • Holiday Party Tomorrow



    Don’t forget that tomorrow night is our Holiday Party and likes years past it will be sure to not disappoint. Dress to impress and if you would like to bring some sort of finger food to share feel free to do so. The party starts at 7pm. We’re excited to see everyone there!!!
    Performance
    A1: Front Rack Walking Lunge; 4 x 8; rest 1 minute A2: Farmer Carry; 4 x 50m; rest 2-3 minutes Fitness
    A1: DB Walking Lunge; 3 x 10; rest 30 sec A2: Push-Up Negative; 3 x 5-7; rest 30 sec A3: Static hang from the Bar; 3 x 45-60 sec A4: Single Arm DB Waiter Walk; 3 x 50; rest 30 sec Conditioning
    For Time 3 Rounds 10 Deadlift 10 Burpee Over the Bar 300m Run A: 205/143 B: 165/113 C: ....

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  • Even Batgirl Needs to Workout

    Performance
    A1: Back Squat @20×1; 5 x 6-8; rest 1 min A2: Strict Pull-Up @2012; 4 x 4-6; rest 2-3 min Fitness
    A1: Goblet Squat @4211; 3 x 8-10; rest 30 sec A2: Pull-Up Assist @3012; 3 x 7-9; rest 30 sec A3: Death March; 3 x 12; rest 30 sec A4: DB Floor Press; @2011; 3 x 12-15; rest 30 sec Conditioning
    AMRAP in 12 Minutes 15 KB Swing 10 Burpees 30 Double-Unders 200m Run A: 70/53 B: 53/35 C: 35/26 2016 11 29
    Facebook
    Google +
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    Email
    LinkedIn ....

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  • Happy Thanksgiving WOD

    Partner WOD!!!!!! There will only be one class at 9am tomorrow and you’re definitely not going to want to miss out on this one. It’s going to be a dooooooozy!!!! You will leave feeling like you earned ALL the treats you’re bound to have ?? ....

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  • Assault Bikers

    Performance
    A1: Back Squat @20×1; 8,8,8,8,8; rest 1 min A2: Strict Pull-Up @2012; 4 x 4-6; rest 2-3 min Fitness
    A1: Waiter’s Bow @3111; 3 x 10-12; rest 30 sec A2: DB Strict Press @3112; 3 x 8-10; rest 30 sec A3: DB Step-Up; 3 x 10 per leg; rest 30 sec A4: Bent Over DB Row @3011; 3 x 8-10; rest 30 sec Conditioning
    For Time 3 Rounds 500m Row 21 Wall Ball 15 KB Swing 9 C2B A: 20/14; 70/53 B: 16/12′ 53/35 C: 14/10; 35/26 ....

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  • Split Squat Buddies

    Performance
    A1: Back Squat @20×1; 8,8,8,8,8; rest 1 min A2: Strict Pull-Up @2012; 4 x 4-6; rest 2-3 min Fitness
    A1: Waiter’s Bow @3111; 3 x 10-12; rest 30 sec A2: DB Strict Press @3112; 3 x 8-10; rest 30 sec A3: DB Step-Up; 3 x 10 per leg; rest 30 sec A4: Bent Over DB Row @3011; 3 x 8-10; rest 30 sec Conditioning
    For Time 3 Rounds 500m Row 21 Wall Ball 15 KB Swing 9 C2B A: 20/14; 70/53 B: 16/12′ 53/35 C: 14/10; 35/26 ....

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  • The Dude


    The Dude
    By: Chris Morse 0 It was such an honor having the Big Lebowski compete with us this year at the Affiliate Cup ?? Performance
    A: Front Squat @3011; 4 x 5; rest 3-5 minutes Fitness
    A1: Weighted hip Extension @3011; 3 x 10-12; rest 30 sec A2: Arnold Press; 3 x 12-15; rest 30 sec A3: DB Russian Step-Up; 3 x 12-15 per leg; rest 30 sec A4: Rope Climb Pull; 3 x 2-3; rest 30 sec Conditioning
    For Time 40 Sit-Ups 30 KB Swings 20 Box Jumps 10 Burpee 1 Mile Run 10 Burpee 20 Box Jumps 30 KB Swing 40 Sit-Ups ....

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  • Pistols, HSPU and Assault Bike…..Oooooh My!!

    Performance
    A: Pistols; Max Reps per Leg B: Kipping HSPU: Max Reps C: Bench Press @20×1; 3 x 5-7; rest 3-5 minutes Fitness
    A1: DB Walking Lunge; 3 x 20; rest 30 sec A2: Push-Up Negative; 3 x 5-7; rest 30 sec A3: Static Hang from Bar; 3 x 30-60 sec; rest 30 sec A4: Wall Dead Bug; 3 x 20; rest 30 sec Conditioning
    10 Min Max Calories Assault Bike ....

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  • Nooners

    Performance
    A: Power Clean; Build to a 1rm B: Bar Dips; Max Set Fitness
    A1: Good Morning @3111; 3 x 10-12; rest 30 sec A2: DB Strict Press @2112; 3 x 10-12; rest 30 sec A3: DB Step-Up; 3 x 10 per leg; rest 30 sec A4: Bent Over DB Row @3011; 3 x 12-15; rest 30 sec Conditioning
    “Helen” 3 Rounds for Time 400m Run 21 KB Swing 53/35 12 Pull-Ups ....

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  • Determination

    Performance
    A: Strict Press; Build to a 1RM B: Strict Pull-Ups; max Set Fitness
    A: Powell Raise @3010; 8rm per arm B1: KB RDL @3131; 3 x 10-12; rest 30 sec B2: Arnold Press; 3 x 12-15; rest 30 sec B3: Rope Climb Pull; 3 x 2-3; rest 30 sec Conditioning
    For Time 2,000m Row ....

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  • Happy Halloween

    Belt Testing Week #1


    Performance
    A: Back Squat @20×1; Build to a 1rm B: Side Plank; Max per Side Fitness
    A: Bulgarian Split Squat @3011; Build to an 8rm per leg B: Side Plank; Max per Side C: Goblet Squat @4211; 3 x 8-10; rest 30 sec C2: Death March; 3 x 16; rest 30 sec C3: Single Arm Bench Press #3011; 3 x 12-15 per arm; rest 30 sec Conditioning
    AMRAP in 15 Minutes 400m Run 10 Box Jumps 16 Walking Lunge 20 Russian KB Swings 30 Double-Unders ....

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  • We Came. We Saw. We Conquered.

    Studio 831 represented and performed with authority over the weekend at the 2016 Santa Cruz Affiliate Cup. We took a first place in the Open division and a second place in the RX division. Every one of our members left their heart out on the workout floor and we all came together as a community to show our love and support for one another. We truly have something special at our little gym on the westside and I think it’s safe to say that every CrossFitter/spectator that was there over the weekend went home knowing our community a little bit better. Deload Week


    Performance
    A: Back Squat @30×1; 2,2,2, @ 75-80% of 1rm; rest as needed Fitness
    A1: Walking Lunge; 3 x ....

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  • Double Trouble

    Performance
    A: EMOM x 12 Power Snatch Odd: 3 TnG Power Snatch Even: 100m Row Fitness
    A1: 1 Minute of Double Unders; rest 30 sec A2: Kipping Pull-Ups; 3 x 5-7; rest 30 sec A3: Sled Push; 3 x 30m; rest 30 sec A4: Single Arm Landmine Press; 3 x 8-10; rest 30 sec Conditioning
    Partner Workout AMRAP in 30 Sec 5 Hang Power Clean 10 Toes to Bar 5 Push Jerk 10 Double Unders Rest 30 sec x12 A: 135/93 B: 115/78 C: 95/63 ....

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  • Strapping Up

    Performance
    A1: Back Squat @20×1; 5 x 3; rest 1 minute (add weight to last 5×3) A2: Rope Climb; 4 x 2-3; rest 2-3 minutes Fitness
    A1: Russian Step-Up; 3 x 8-10; rest 30 sec A2: DB Bench Press @2111; 3 x 8-10; est 30 sec A3: Pull-Up Negative; 3 x 3-5; rest 30 sec A4: Star Plank; 3 x 20-30 sec Conditioning
    For Time 60 Sit-Ups 50 Wall Balls 40 KB Swing 30 DB Push Press 20 DB Walking Lunge 10 Burpee Box Jump *200m Run after every movement ....

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  • Small Group Ladies and Waiter Walks

    Performance
    A: Front Squat; 2,2,2,2,2; rest 3-5 Minutes Fitness
    A1: Jumping Split Lunge; 3 x 16; est 30 sec A2: DB Push Press; 3 x 15; rest 30 sec A3: DB Prone Row @1112; 3 x 7-9; rest 30 sec A4: Turkish Get-Ups; 3 x 3 per arm; rest 30 sec Conditioning
    Partner WOD AMRAP in 60 Sec 7 HSPU 15 Russian KB Swing 21 Double-Unders 150m Row Rest 60 sec x7 A: 70/53 B: 53/35 C: 44/26 ....

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  • Monster Walks for the Win

    Allie and Julie using the bands to perform monster walk before some back sqauts.

    Performance
    A1: Split Jerk; 5 x 2-3; rest 1 min A2: Single Arm DB Row @2112; 4 x 8-10; rest 3-4 minutes Fitness
    A1: Russian Step-Up; 3 x 8-10; rest 30 sec A2: DB Bench Press @2111; 3 x 8-10; rest 30 sec A3: Pull-Up Negative; 3 x 3-5; rest 30 sec A4: Star Plank; 3 x 20-30 sec; rest 30 sec Conditioning
    For Time 1 Mile Run 50 Wall Ball 40 DB Snatch 30 Pull-Ups 20 Cal Assault Bike ....

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  • Swolemates

    When you and your swolemates all have to do jumping lunges of course you’re going to get into to a circle and do them together. Recovery/Makeup Day


    Around the World x 20-30 Minutes 2 Turkish Get-Ups per arm 20 Wall Dead Bug 10 Half Plank Clam Shells 10 Overhead Plate Sit-Ups 60 Sec Jump 60 Sec Row Conditioning
    4 Rounds for Time 15 Russian Swings 10 Push-Ups 10 Box Jumps 2 Wall Walks 200m Run ....

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  • Keep Calm

    Performance
    A: Front Squat; 4 x 2-3; rest 3-5 minutes Fitness
    A1: Good Morning @3111; 3 x 8-10; rest 30 sec A2: Push-Up; 3 x 5-10; rest 30 sec A3: Bulgarian Split Squat; 3 x 8 per side; rest 30 sec A4: Powell Raise; 3 x 8 per side; rest 30 sec Conditioning
    Partner WOD AMRAP in 90 Seconds 6 Power Snatch 8 Pull-Ups 10 Air Squats 30 Double-Unders Rest 90 sec x5 A: 95/63 B: 75/53 C: 65/45 ....

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  • Chipper

    Performance
    A1: Push Jerk; 5 x 3-5; rest 1 min A2: Single Arm DB Row @1011; 4 x 8-10; rest 2-3 minutes Fitness
    A1: Goblet Squat @3011; 3 x 8-10; rest 30 sec A2: DB Prone Row @1112; 3 x 8-10; rest 30 sec A3: Death March; 3 x 16; rest 30 sec A4: Single Arm Kneeling DB Press; 3 x 8-10; rest 30 sec Conditioning
    For Time 1,000m Row 40 Box Jump Step-Down 30 Burpees 30 DB Push Press ....

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  • Deadlifts and Box Jumps

    Recovery/Make-Up Day


    Around the World x 20-30 Minutes 200m Run 10 Reverse Hyper or Back Extension 10 Overhead Plate Sit-Ups 20 KB Windmill 2 Rope Climb Front Rack KB Carry x 100m 200m Row Conditioning
    3 Rounds (20 Minute) 400m Run 25 Sit-Ups 15 Push-Ups 100m Farmer Carry ....

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  • 1st 2016 Affiliate Cup Practice

    First Affiliate Cup practice went down this Saturday. This crew had a fun time going over some key aspects to a team competition and then they did a fun team workout to put it all together. We will be having one more practice on Saturday the 15th at 9am. Whether you are participating in the Affiliate Cup or not you should still come out and learn some good stuff and then participate in a fun partner wod throwdown ?? Performance
    A1: Back Squat @20×1; 5 x 1; rest 1 min A2: Rope Climb; 4 x 2-3; rest 2-3 minutes Fitness
    A1: Weighted Hip Extension @1011; 3 x 8-10; rest 30 sec A2: Push-Up Negative; 3 x 5-7; rest 30 sec A3: Bulgarian Split Squat; 3 x 8 per side; rest 30 sec A4: Single ....

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  • Partner WOD!

    Performance
    A: Power Snatch: In 10 Minutes build to a heavy single B: Power Snatch; 3 x 5 @65-70% from above; rest as needed Fitness
    A1: Goblet Squat @3011; 3 x 8-10; rest 30 sec A2: DB Prone Row @1112; 3 x 8-10; rest 30 sec A3: Death March; 3 x 16; rest 30 sec A4: Single Arm Kneeling DB Press; 3 x 8-10 per arm; rest 30 sec Conditioning
    Partner Workout AMRAP in 90 Sec 4 PC & J 8 T2B 10 Push-Up 100m Row Rest 90 sec x5 ....

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  • Around the World

    Recovery/Make-Up Day
    100m Heavy Single Arm Waiter Walk 10 Hip Bridges 10 V-Ups 40-60 Sec HS Hold 60 Sec Assault Bike 200m Run 200m Row Conditioning
    AMRAP in 15 Minutes 200m Run 5 Broad Jump 10 Single Arm DB Snatch 25 Double-Unders Accumulate 30 sec side plank per side ....

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  • Focused and Determined



    Performance
    A: Power Clean; In 10 Minutes build to a heavy single B: Power Clean; 3 x 5 @65-70% from above; rest as needed Fitness
    A1: Weighted Hip Bridge @1011; 3 x 8-10; rest 30 sec A2: Push-Up Negative; 3 x 5-7; rest 30 sec A3: Bulgarian Split Squat; 3 x 8 per leg; rest 30 sec A4: Powell Raise; 3 x 8 per arm; rest 30 sec Conditioning
    Partner WOD AMRAP in 2 Minutes 25 Double-Unders 8 Power Cleans 8 HSPU 14 Walking Lunge Rest 2 Minutes 4 *Both partners will do four tow minute AMRAPs picking up where the other one left off. ....

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  • #Dead

    Performance
    A1: Push Press; 5,5,5,5,5rm; rest 1 min A2: Bent Over Barbell Row; 4 x 7-9; rest 2-3 min Fitness
    A1: DB Walking Lunge; 3 x 20; rest 30 sec A2: Incline DB Bench Press @2111; 3 x 10-12; rest 30 sec A3: DB Prone Row @1112; 3 x 8-10; rest 30 sec A4: Turkish Get-Ups; 3 x 3 per arm; rest 30 sec Conditioning
    AMRAP in 3 Minutes 30 Double-Unders 10 Push Jerks 12 Pull-Ups 7 Burpee 100m Row Rest 2 Minutes x4 ....

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  • Affiliate Cup Practice

    On Saturday October 1st at 9am we will be having our first of two Affiliate Cup practices. We will be going over a lot of things to think about within a team competition of this sort and working on transitions and communication between your teammates. You can expect to do at least two team workouts and the entire practice will last about 90 minutes or so. Anyone is welcome to participate whether you are participating in the Affiliate Cup or not. If you absolutely are participating in the competition you definitely won’t want to miss this. Performance
    A: Power Snatch + Hang Snatch; 5 x 1.1; rest 3-5 minutes Fitness
    A1: Back Extension @1012; 3 x 8-10; rest 30 sec A2: Push-Up ....

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  • Post WOD Smiles

    Performance
    A1: Back Squat @20×1; 5 x 5; rest 1 min A2: Rope Climb; 4 x 2-3; rest 2-3 minutes Fitness
    A1: Goblet Squat @3011; 3 x 10-12; rest 30 sec A2: DB Prone Row @1112; 3 x 10-12; rest 30 sec A3: Death March; 3 x 20; rest 30 A4: Single Arm Kneeling DB Press @2111; 3 x 10-12; rest 30 sec Conditioning
    AMRAP in 10 Minutes 300m Row 15 KB Swing 10 Pull-Ups 15 Goblet Squat ....

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  • Just Another Day

    Recovery/Make-Up Day
    Around the World x 20-30 Minutes 2 Minute Assault Bike 3 Wall Walks 2-3 Rope Climb 10 Half Plank Clam Shell/Side 10 Air Squat 200m Run Conditioning
    AMRAP in 15 Minutes 400m Run 15 DB Push Press 10 Renegade Row 25 Double-Unders Accumulate 30 Sec L-Sit Hang A: 45/30 B: 35/25 C: 25/15 ....

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  • PR Board Assassin

    Pat, AKA the Pr Board Assassin has been slowly knocking people off the record board. Who’s he going to take down next?? Performance
    A: 1 1/4 Front Squat; 4 x 3-5; rest 3-5 minutes Fitness
    A1: Weighted Hip Extension @1013; 3 x 10-12; rest 30 sec A2: Push-Up Negative; 3 x 5-7; rest 30 sec A3: Bulgarian Split Squat; 3 x 8 per leg; rest 30 sec A4: Powell Raise; 3 x 8 per arm; rest 30 sec Conditioning
    AMRAP in 3:30 200m Row 15 Sit-Ups 10 Box Jumps 10 DB Squat Clean Rest 3 Minutes x3 A: 30/24; 45/30 B: 24/20: 35/35 C: 20/16; 25/15 ....

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  • Only Better with Age

    Last night, the man, the myth, the legend…….Carl had a birthday and so of course we had to celebrate with a birthday workout ?? Although, he’s not aloud to get any older……..I think if there was even one more burpee we all would have died!! Performance
    A1: Push Press; 4 x 5-7; rest 1 minute A2: Bent Over Barbell Row; 4 x 8-10; rest 2-3 minute Fitness
    A1: Goblet Squat @3011; 3 x 10-12; rest 30 sec A2: Bent Over DB Row @3011; 3 x 10-12; rest 30 sec A3: Single Leg RDL @3031; 3 x 10-12; rest 30 sec A4: Single Arm Kneeling DB Press @3011; 3 x 10-12; rest 30 sec ....

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  • Squad

    Performance
    A: Low Hang Power Snatch + Hang Power Snatch; 5 x 1.1; rest 3-5 minutes Fitness
    A1: Heavy Sled Pull; 3 x 50m; rest 30 sec A2: DB Bench Press@3011; 3 x 12-15; rest 30 sec A3: Ring Row @3011; 3 x 10-12; rest 30 sec A4: Single Arm Waiter Walk; 3 x 100m; switch arms at 50m; rest 30 sec Conditioning
    AMRAP in 3 Minutes 5 Power Snatch 10 T2B 15 Air Squats 30 Double-Unders ....

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  • First Class

    Today was Michelle’s (up front in pink) first class and she crushed it. She’s going to be a great addition to our little community. Welcome Michelle ??

    Recover/Make-Up Day
    Around the World x 20-30 Minutes
    200m Run
    10 Overhead Plate Sit-Ups
    60 Sec FLR
    10 Ring Rows
    10 Reverse Hyper
    200m Row
    15 Cal Assault Bike
    Conditioning
    4 Rounds (20 Minute Cap) 15 Russian KB Swing 10 Push-Ups 10 Box Jump Step-Down 10 Overhead Plate Sit-Ups 200m Run ....

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  • 2k Row PR!

    Performance
    A1: Back Squat @20×1; 5 x 1.1; rest 10 sec; rest 1 minute A2: Rope Climb; 4 x 2-3; rest 2-3 minutes Fitness
    A1: Weighted Hip Extension @1012; 3 x 12-15; rest 30 sec A2: Push-Up Negative; 3 x 5-7; rest 30 sec A3: Bulgarian Split Squat; 3 x 8 per side; rest 30 sec A4: Powell Raise @3010; 3 x 8 per side; rest 30 sec Conditioning
    For Time 200m Run 15 Wall Balls 10 DB Snatch 10 Pull-Ups Rest 2 Minutes x4 A: 20/14; 6545 B: 16/10; 45/30 C: 14/10; 30/20 ....

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  • Active Shoulders

    Performance
    A1: Push Press; 4 x 5-7; rest 1 min A2: Bent Over Barbell Row; 4 x 8-10; rest 2-3 minutes Fitness
    A1: Goblet Squat @3011; 3 x 10-12; rest 30 sec A2: Bent Over DB Row @3011; 3 x 10-12; rest 30 sec A3: Single Leg RDL @3111; 3 x 10-12 per leg; rest 30 sec A4: Single Arm Kneeling DB Press @3011; 3 x 10-12 per arm; rest 30 sec Conditioning
    For Time 400m Run 10 Pull-Ups 8 Power Clean and Jerks 8 Burpee over the Bar Rest 2 min x3 A: C2B; 135/93 B: 115/78 C: 95/63 ....

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  • 2016 Santa Cruz Affiliate Cup

    Well, it’s that time of year again where the individual CrossFit communities of Santa Cruz County come together to form one larger community through a fun day long competition. Every year the Santa Cruz Affiliate Cup is held by a different gym and each year it seems to never disappoint. This year CrossFit Ready will be hosting the competition at CrossFit West on Saturday, October 22. As of right now we don’t have any other details for the event but we will keep everyone posted when we find out more. Like in years past we will put together as many teams as the event hosts will allow. We will have a sign-up sheet on the white board so if you know you want to compete than ....

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  • Hang Power Snatch

    Performance
    A1: Hang Power Snatch; 5 x 3-5; rest 3-5 minutes Fitness
    A1: Bulgarian Split Squat; @3010; 3 x 8; rest 30 sec A2: Single Arm Bench Press w/ Hip Bridge @2111; 3 x 8-10 per arm; rest 30 sec A3: Pull-Up Negative; 3 x 3-5; rest 30 sec A4: FLR; Accumulate 60 seconds with perfect positioning Conditioning
    3 Rounds for Time 5 Burpee Over the Bar 10 Front Squat 15 KB Swing 400m Run A: 155/118; 70/53 B: 115/78; 53/35 C: 95/63; 35/26 ....

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  • Focused

    Performance
    A1: Back Squat @20×1; 2,2,2,2,2; rest 1 minute A2: Strict Ring Pull-Up @2011; 4 x 4-6; rest 3 minutes Fitness
    A1: High Box Jump; 3 x 3-5; rest 30 sec A2: HSPU Negative; 3 x 5-7; rest 30 sec A3: Jumping Split Lunge; 3 x 10-12; rest 30 sec A4: Single Arm Farmer Carry; 3 x 50m; rest 30 sec Conditioning For Time


    200m Row 10 Thrusters 15 T2B 20 KB Swing rest 2 min x3 A: 115/78; 53/35 B: 95/63: 44/26 C: 75/53; 35/20 ....

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  • Teens With Style

    Recovery/Make-Up Day
    Around the World x 20-30 Minutes 200m Run 10 Superman 10 V-Up Accumulate 1:00 Side Plank/Side 5 Broad Jump 10 Cal Assault Bike 50m Dual KB Front Rack Carry Conditioning
    AMRAP in 15 Minutes 10 DB Push Press 20 Mountain Climbers 30 Double-Unders 20 Sit-Ups 30 Sec Hand Stand Hold 350m Row A: 50/35 B: 35/25 C: 25/15 ....

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  • Hard Work Shows

    Perfromance
    A1: Bench Press; 5 x 2-3; rest 1 min A2: DB Prone Row @2111; 4 x 6-8; rest 2-3 minutes Fitness
    A1: RFESS @3111; 3 x 7-9; rest 30 sec A2: DB Bench Press@3111; 3 x 10-12; rest 30 sec A3: Pull-Up Negative; 3 x 3-5; rest 30 sec A4: Handstand Hold; 3 x 30-45 sec; rest 30 sec Conditioning
    3 Rounds for Time 400m Run 10 Push Jerks 15 Pull-Ups A: 135/93 B: 115/78 C: 95/63 ....

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  • Post WOD Refuel Pitstop

    Performance
    A: Deadlift@22×1; 4 x 3-5; rest 3-5 minutes Fitness
    A1: Russian KB Swing; 3 x 20; rest 30 sec A2: DB Bench Press @3111; 3 x 10-12; rest 30 sec A3: Pull-Up Negative; 3 x 3-5; rest 30 sec A4: Handstand Hold; 3 x 30-45 sec: rest 30 sec Conditioning
    For Time 3 Rounds 400m Run 10 Push Jerks 15 Pull-Ups A; 135/93 B: 115/78 C: 95/63 ....

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  • Stretching: Do You Need It?

    Everybody understands that flexibility is closely related to physical performance. What most people don’t understand is that simply being more flexible isn’t always better, and furthermore that simple flexibility may not be what limits you from getting into the position you want to be in. Coach Kat takes a deeper look at stretching and whether or not it is the cure to your ills. By Kat Girard The other day, someone said this: “Kat, everything hurts and I feel really tight, should I stretch?” At first I thought about flashing the shirt I was wearing under my sweatshirt which read “No One Cares Go Harder”. I almost did, but then my brain said: ....

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  • Spontaneous Community

    Every day you step into the gym it becomes a battle of “you against you” even when there are ten other people in the gym staring at their bars all ready to tackle the same WOD you are. At 3-2-1- go, our surrounding environment sort of melts away and we focus on the work at hand. We experience our bodies and listen to that little voice that guides us through our workout. It’s a very personal experience. The beautiful thing about CrossFit though is that even though the assigned work is yours to do, we are all still a team. This is best seen at the end of a WOD. One person finishes but they are not done. They will pick themselves off the floor and walk over to ....

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  • Watchful Eye



    Performance
    A1: Front Squat; 4 x 2.2.2; rest 10 sec; rest 1 minute A2: HEAVY Farmer Carry; 4 x 50m; rest 2-3 minutes Fitness
    A1: Curtsy Lunge; 3 x 12 per leg; rest 30 sec A2: Push-Up @30×1; 3 x 5-10; rest 30 sec A3: DB Prone Row @2111; 3 x 10-12; rest 30 sec A4: Side Plank; 3 x 30-60 sec per side; rest 30 sec Conditioning
    Deadlift – 10 – 10 – 10 Air Squat – 20 – 20 – 20 Run – 800 – 400 – 200 A: 205/143 B: 185/128 C: 135/93 ....

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  • Young Studs



    Performance
    A: Deadlift @22×1; 4 x 5-7; rest 3-5 minutes Fitness
    A1: RFESS @3111; 3 x 7-9; rest 30 sec A2: DB Bench Press @3111; 3 x 10-12; rest 30 sec A3: Pull-Up Negative; 3 x 3-5; rest 30 sec A4: Handstand Hold; 3 x 30-45 sec Conditioning


    4 Rounds for Time 200m Run 5 Power Clean 7 Box Jump 9 HSPU A: 155/108; 30″24″ B: 115/78; 24″/20″ C: 95/63; 20″/16″ ....

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  • In Action


    In Action
    By: Chris Morse 0 Perfomance
    A1: Back Squat @20×1; 4 x 3.3.3; rest 10 sec; rest 1 min A2: Strict Pull-Up @2011; 4 x 4-6; rest 2-3 min Fitness
    A1: DB Step-Up; 3 x 10-12; rest 30 sec A2: DB Bench Press@3111; 3 x 10-12; rest 30 sec A3: Ring Row; 3 x 12-15; rest 30 sec A4: Turkish Get-Up; 3 x 2-3; rest 30 sec Conditioning
    4 Rounds for Time 10 DB Snatch 10 Single Arm DB OH Walking Lunge (6R/6L) 10 Wall Ball 100m Run A: 50/35; 20/14 B: 35/25: 16/10 C: 25/15: 14/10 ....

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  • Party Tricks

    Recovery/Make-Up Day


    Around the World 200m Run 200m Row 1 Min Assault Bike 30 Sec Side Plank/Side 1-2 Rope Climb 5 High Box Jumps Conditioning
    AMRAP in 15 Minutes 400m Run 15 Russian KB Swings 10 Renegade Rows 25 Double-Unders Accumulate 30 Sec L-Sit Hang ....

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  • L-Sit Lily

    Performance
    A1: Front Squat; 4 x 3.3.3; rest 1 min A2: HEAVY Farmer Carry; 4 x 50m; rest 2-3 minutes Fitness
    A1: DB Front Rack Squat @2011; 3 x 10-12; rest 30 sec A2: Static Hang from the Bar; 3 x 30-60 sec; rest 30 sec A3: Weighted Single Leg Hip Bridge @2111; 3 x 10-12; rest 30 sec A4: Tricep Kick Back; 3 x 10-12 per arm; rest 30 sec Conditioning
    3 Rounds for Time 10 Goblet Squat 15 KB Swing 20 Sit-Ups 400m Run A: 70/53 B: 53/35 C: 35/26 ....

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  • Studio 831 End of the Summer BBQ/Workout

    Well, the summer has almost come to an end. I’m sure we’re all a little bummed about that so we wanted to give you one more exciting thing to look forward to before you hang your bikini and speedo up and call it quits. “Yoo-hoo!” “Big summer blowout!!” (Frozen anyone??) We’re going to be hosting a beach workout/BBQ hangout on August 28th at Natural Bridges (yes, all of us westsiders do not have to leave the westside!!!!) Expect a day filled with fun games that will leave you sweaty, sandy and your mouth watering for grilled meats, veggies and cerveza. We will have some games for the kiddos to play too so don’t forget to bring ....

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  • Practice

    Performance
    A1: Back Squat @20×1; 4 x 5-7; rest 1 min A2: Strict Pull-Up @2012; 4 x 4-6; rest 2-3 min Fitness
    A1: Goblet Squat @3011; 3 x 10-12; rest 30 sec A2: Pull-Up Assist @2011; 3 x 10-12; rest 30 sec A3: Death March; 3 x 14; rest 30 sec A4: Single Arm DB Bench Press @2111; 3 x 10-12; rest 30 sec Conditioning
    AMRAP in 10 Minutes 8 Power Clean 16 Walking Lunge 32 Double-Unders 250m Row A: 155/108 B: 115/78 C: 95/63 ....

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  • Redemption

    Last week, Coach JP played in a football game that will forever go down in history as one of the greatest games ever played in Santa Cruz County. The game was a rematch between the 1996 SLV and Harbor High varsity teams, Yes, that was 20 years ago and the friendly rivalry has still held strong to this day. JP wrote a synopsis of his experience from the game and it is clear that this was much more than just a rematch between two opposing teams. It held a much deeper meaning to all that were involved. “It was like something out of a movie. The setting SLV, the plot, redemption… On the surface, the game was set to end the long time question of who was the best. As we dig ....

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  • Loading All the Weight

    Performance
    A1: Bench Press; 4 x 5-7; rest 1 min A2: Single Arm DB Row @2111; 4 x 7-9; rest 2-3 minutes Fitness
    A1: DB Front Rack Squat @2011; 3 x 10-12; rest 30 sec A2: Static Hang from Bar: 3 x 30-60 sec; rest 30 sec A3: Weighted Single Leg Hip Bridge @2111; 3 x 10-12 per leg rest 30 sec A4: Tricep Kickback; 3 x 10-12 per arm; rest 30 sec Conditioning
    AMRAP in 12 Minutes 3 Muscle-Ups 10 Box Step-Ups 10 Push-ups 300m Run A: 3 Muscle Up; 24/20 B: 6 C2B; 24/20 C: 9 Pull-Ups; 20/16 ....

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  • Deadlift Technique

    Tomorrow we are deadlifting in class. Above is a video of powerlifting guru Mark Bell echoing a couple of the cues that your coaches tend to give you in class. He nails a couple key points that everyone should be focusing on while you go through this movement. While we are actually doing touch and go reps tomorrow, the cues in the video still apply. Make sure as you are going through each rep that you are in a good position before you pull the weight off the ground. Performance
    A: Deadlift @20×1; 4 x 8-10; rest 3-5 minutes Fitness
    A1: Curtsy Lunge; 3 x 12 per leg; rest 30 sec A2: Push-Up @30×1; 3 x 5-10; rest 30 sec A3: DB Prone Row @2111; 3 x 10-12; rest 30 sec A4: ....

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  • Recovery Day

    Recovery/Make-Up Day


    Around the World x 20-30 Minutes 15 Cal Assault Bike 15 Cal Row 60 Sec Jump Rope 3 Turkish Get-Ups/Side 30-60 Superman Hold 30-60 Hollow Hold Conditioning
    AMRAP in 15 Minutes 15 Cal Assault Bike 20 DB Snatch 10 Paralette Pass Throughs 30 Sec Handstand Hold 100m Run ....

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  • First Week of New Cycle

    Last week concludes the final week of our belt system testing phase. It was pretty awesome to see so many of you PR in your lifts! This week marks the first week of our new cycle. Like before we will start off by developing some strength within the slow lifts and build conditioning through longer workouts. As the weeks progress we will be introducing the quick lifts again, ie Olympic lifts and then increase the intensity of our conditioning by shortening the time domains of the workouts. After twelve weeks we will then go through another testing phase like the one we just wrapped up which I’m certain there will be more PR’s once again. Performance
    A1: Back Squat ....

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  • New Friends

    Coach JP has been taking this awesome crew through our Fundamentals course over the past couple weeks. Marcelo, Abby, Johny and Matt are going to be a great addition to the gym. Performance
    A1: Front Rack Walking Lunge; 4 x 12; rest 1 min A2: Single Arm Waiter Walk; 4 100m; rest 2-3 minutes Fitness
    A1: Weighted Hip Extension @3011; 3 x 10-12; rest 30 sec A2: Arnold Press; 3 x 10-12; rest 30 sec A3: DB Russian Step-Up; 3 x 10-12; rest 30 sec A4: Single Arm DB Row @2012; 3 x 10-12; rest 30 sec Conditioning
    AMRAP in 15 Minutes 5 Deadlift 10 Push-Ups 15 Wall Balls 20 Mountain Climbers 500m Row ....

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  • Calm Before the Storm

    Krista lacing up and getting ready to put in some work. Performance
    A: Ring Muscle-Up; Max Set Fitness
    A1: Waiter’s Bow @3031; 3 x 10-12; rest 30 sec A2: DB Strict Press @3013; 3 x 9-11; rest 30 sec A3: DB Step-Up; 3 x 10 per leg; rest 30 sec A4: Bent Over DB Row @3011; 3 x 10-12; rest 30 sec Performance Conditioning
    For Time 250m Row 15 Russian KB Swing (53/35) 25 Burpee 15 Russian KB Swing (53/35) 250m Row Rest 10 Min x3 Conditioning
    AMRAP in 12 Minutes 10 DB Snatch 15 OH Plate Sit-Ups 20 Mountain Climbers 200m Run ....

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  • Last Week of Belt System Testing Phase

    This is the last week of our Belt System Testing phase. Make sure to come in and either make-up any test you missed or tackle the ones that are programmed for this week. There have been some pretty awesome PR’s over the past couple week. All your hard efforts have been paying off. It’s been pretty awesome to watch!! Performance
    A: Clean; Build to a 1rm B: Strict HSPU; Max Set Fitness
    A1: Goblet Squat @4211; 3 x 9-11; rest 30 sec A2: Pull-Up Assist @3012; 3 x 8-10; rest 30 sec A3: Death March; 3 x 14; rest 30 sec A4: Single Arm Bench Press w/ Hip Bridge @3011; 3 x 10-12; rest 30 sec Conditioning
    1 Min Max Calorie Assault Bike ....

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  • Teens Getting Fit

    Perfromance
    A1: Power Snatch; Build to a 1rm A2: Kipping Pull-Ups; Max Rep Set Fitness
    A1: DB Front Rack Squat @3011; 3 x 10-12; rest 30 sec A2: DB Prone Row w/ Incline Bench @3011; 3 x 12-15; rest 30 sec A3: Half Plank Clam Shell @1013; 3 x 10-12; rest 30 sec A4: Single Arm Kneeling DB Press @3011; 3 x 12-15; rest 30 sec Conditioning
    4 Rounds 200m Run 8 Deadlift 10 T2B 15 Wall Ball A: 225/183; 20/14 B: 185/133; 16/12 C: 135/93: 14/10 ....

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  • Focused

    Performance
    A: Ring Muscle-Up; Max Rep Set Fitness
    A1: Waiter’s Bow @3031; 3 x 10-12; rest 30 sec A2: DB Strict Press @3013; 3 x 9-11; rest 30 sec A3: DB Step-Up: 3 x 10 per side; rest 30 sec A4: Bent Over DB Row @2011; 3 x 10-12; rest 30 sec Performance Conditioning
    For Time 250m Row 15 Russian KB Swing 53/35 25 Burpee 15 Russian KB Swing 250m Row Rest 8 Min x3 Fitness Conditioning
    AMRAP in 12 MInutes 10 DB Snatch 15 OH Plate Sit-Ups 20 Mountain Climbers 200m Run ....

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  • Around the World

    Tomorrow is a recovery/make-up day and we will be doing an Around the World like we normally do. Just a reminder that when you are doing your Around the World it is meant to be done at a pace that you could easily maintain for an hour or more. These pieces are meant to help with your recovery between your workouts by moving blood around and getting you to breathe a little. Another benefit is to get some extra structural work in a controlled setting. So keep these smooth and fluid and enjoy the idea of not having to kill yourself in a workout.

    Performance/Fitness
    Around the World x 20-30 Minutes 60 Sec Jump Rope 20 KB Windmill 2 Rope Climb 20-40 Sec Hollow Hold 60 Sec Assault Bike 60 ....

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  • Helen

    Performance
    A: Power Clean: Build to a 1rm B: Stationary Bar Dip; Max Reps Lifestyle
    A1: Waiter’s Bow @3111; 3 x 12-15; rest 30 sec A2: DB Strict Press @3013; 3 x 10-12; rest 30 sec A3: DB Step-Up; 3 x 12 per side; rest 30 sec A4: Bent Over DB Row @3011; 3 x 12-15; rest 30 sec Conditioning


    “Helen” 3 Rounds for Time 400m Run 21 KB Swing 12 Pull-Up A: 53/35 B: 44/26 C: 35/20 ....

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  • Planks and Deadlifts

    Perfromance
    A: FLR Plank; Max Hold B: Deadlift; Build to a max Fitness
    A: FLR Plank: Max Hold B: Sorenson Hold: Max Hold C: Single Arm Db Press @2011; Build to a 8rm D1: Pull-Up Assist Machine @4011; 3 x 7-9; rest 30 sec D2: Double Arm Waiter Walk; 3 x 50m; rest 30 sec Conditioning
    4 Rounds 15 Cal Row 15 Wall Ball 10 T2B 10 Power Clean 10 Cal Assualt Bike ....

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  • Belt System Testing Week

    Studio 831 Belt System
    We’ve come to the conclusion of our most recent strength and conditioning cycle and it’s time to do some testing again. Just like before, we will be using the tests from our belt system. This will allow us to use comparable data and in turn we will hopefully notice improvements in specific if not all areas of your training. We encourage all of you to do as many of these tests as possible. If you miss some at any point you can make it up at your earliest convenience. Just like before you can enter your results into the belt system spreadsheet. If you have any trouble with this you can either refer back to the belt system instructional video (links are ....

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  • Belt Testing Week #1

    Performance
    A: Strict Press; Build to a 1rm B: Strict Pull-Up; Max Reps Fitness
    A: Powell Raise @3010; 8rm per arm B1: KB RDL @3131; 3 x 12-15; rest 30 sec B2: Arnold Press; 3 x 12-15; rest 30 sec B3: Rope Climb Pull; 3 x 3-5; rest 30 sec Conditioning


    2k Row Time Trial ....

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  • Partner WOD

    Performance
    A1: Split Jerk; 5 x 1.1.1; rest 10 sec; rest 1 min A2: Pendlay Row; 4 x 8-10; rest 2-3 min Fitness
    EMOM x 16 A1: 15 Russian KB Swing A2: 10 Arms Only Wall Ball A3: 12 DB Walking Lunge A4: 8 Single Arm DB Row per Side Conditioning
    Partner WOD AMRAP in 60 Sec Max Pull-Up AMRAP in 60 Sec Max Push Press AMRAP in 60 Sec Max Box Jump AMRAP in 60 Sec Max Front Squat x4 A: 135/93 B: 115/78 C: 95/63 ....

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  • Fun at the Beach

    7.06.16
    Performance/Fitness
    Around the World x 20-30 Min 3 Turkish Get-Up per side 5 Burpee Broad Jump 50m Farmer Carry 10 Half Plank Clam Shell per Side 10 Assault Bike Cals 200m Row 30 Double-Unders Conditioning 3 Rounds for Time 500m Row 20 DB Snatch 10 Box Jump 100m Single Arm Waiter Walk A: 55/40; 24/20 B: 40/25; 24/20 C: 30/15; 20/16 ....

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  • Happy 4th of July!!!

    7.04.16
    Happy 4th of July!!!!! There will only be the 9am class tomorrow. So make sure to come in and get your pre party workout before you spend the day celebrating ‘Merica with friends and family!! Conditioning “The Chief” AMRAP in 3 Min 3 Power Clean 135/93 6 Push-Ups 9 Air Squat rest 1 min x5 ....

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  • Sled Drags!!

    Performance
    A: Thruster; 5 x 3-5; rest 3-5 min Fitness
    A1: Goblet Squat @2011; 3 x 7-9; rest 30 sec A2: Rope Climb Pull; 3 x 3-4; rest 30 sec A3: Death March; 3 x 12; rest 30 sec A4: Single Arm Alternating DB Push Press; 3 x 8-10; rest 30 sec Conditioning
    AMRAP in 8 Minutes 200m Run 10 Wall Ball 15 Sit-Ups 20 DB Snatch A: 20/14; 50/35 B: 16/12; 40/25 C: 14/10; 30/20 ....

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  • Friday Night Hangout

    Thursday 6.30.16
    Perfromance
    EMOM x 12 Odd: 3 TnG Power Snatch Even: 5 High Box Jump Fitness
    EMOM x 16 Min #1 – Russian KB Swing x 15 Min #2 – Arms Only Wall Ball x 12 Min #3 – DB Walking Lunge x 12 Min #4 – Single Arm DB Row x 10 Conditioning
    4 Rounds 10 HSPU 15 KB Swing 250m Row A: 70/53 B: 53/35 C: 35/26 ....

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  • Making Gains

    WOD for 7.01.16
    Performance
    A1: Split Jerk; 5 x 1.1.1; rest 10 sec; rest 1 min A2: Pendlay Row; 4 x 8-10; rest 2-3 min Fitness
    EMOM x 16 Min #1 – Russian Step-Up x 10 per leg Min #2 – Incline DB Bench Press x 10 Min #3 – Pull-Up Negative x 3-5 Min #4 – Single Arm Waiter Walk + Single Arm Farmer Walk x 50m Conditioning
    AMRAP in 60 Sec 5 Deadlift 5 Box Jump rest 60 sec AMRAP in 60 Sec 5 Hang Power Clean 5 Burpee rest 60 sec AMRAP in 60 Sec 5 Push Jerk 5 Pull-Up rest 60 sec x3 A: 135/93 B: 115/78 C: 95/63 ....

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  • The Barbell, And My Own Self Care

    Studio 831 weightlifter Bianca Tornero is at it again, with a great short article on how the barbell transformed her own path in life. Her writing continues to highlight what role the barbell (and lifting) play in the lives of those with a passion for weightlifting. We all have different paths and aspirations in life, but I find it fascinating how we all come together for one thing in this amazing community: To be healthier, fitter, and the best versions of ourselves. It is amazing how waking up and making the choice to commit to those goal shifts your whole day to a different path. Taking time from your day to take care of your body is one of the most rewarding things you can do. For ....

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  • Sweet Potato Chicken Soup

    Krista is at it again with another awesome recipe! Be sure to give it a try, it’s filled with healthy ingredients, great flavor, and is easy to make. Spice up your dinners with this sweet potato chicken soup! If you have any recipes you often use, be sure to send them our way! Ingredients

    2 bone-in skin on chicken breasts
    1 medium sweet potato
    coconut oil
    1 yellow onion
    3 cloves of garlic
    1/4 tsp. ground cumin
    salt & pepper
    4 cups chicken broth
    1 can of diced tomatoes
    chopped cilantro
    2 avocados
    corn tortillas (optional) Instructions
    1. Put the chicken into a soup pot and cover with water, add a few generous pinches of salt and simmer covered for 25-30 minutes. 2. Cube ....

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  • Learning the Thruster

    Once you build upon the foundations of both shoulder pressing and front squatting, the two can be combined into a movement called a thruster. Definitely a favorite in many a WOD, the thruster is generally carried out in higher volume and at a lower weight– so the more you have the movements nailed down, the faster and easier it will be! Remember to push through the floor, and drive up as hard as you can while maintaining a balanced and solid squat position! Workout 2.22.16
    Sport
    A: Power Clean + Hang Clean; 5 x 1.1; rest 2-3 min Lifestyle
    A1: Good Morning @4021; 3 x 10-12; rest 30 sec A2: DB Press @2012; 3 x 10-12; rest 30 sec A3: DB Walking Lunge; 3 x 14; rest 30 sec A4: ....

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  • Stretching with Bands

    Mobility: you can never get enough of it. Even when you think you’ve done enough, you can always do more! The bands lying around the gym can be utilized in more ways than one, and can greatly help benefit almost every kind of movement present in the world of crossfit and weightlifting. Check out this video to get an idea of creative lower body stretches with the bands! Workout 2.19.16
    Sport
    A1: Push Press @20×3; 4 x 4-6; rest 1 min A1: Chinese Row; 4 x 8-10 per arm; rest 10 sec; rest 2 min Lifestyle
    A1: Goblet Squat @4211; 3 x 10-12; rest 30 sec A2: Single Arm DB Row @2012; 4 x 10-12; rest 10 sec; rest 2 min A3: Single Leg RDL @3021; 3 x 10-12 per leg; rest 10 sec; ....

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  • Fat Loss Myths to Leave Behind

    This Studio 831 original article (based off of our ebook!) highlights the myths underlying our understanding of fat loss. Be sure to read it to come to a better conclusion about the way our bodies are affected by little habits we might not realize! How many different types of ways have you heard are the best to shed some fat, as quickly as possible? Especially in the fitness world, there almost too many diet fads to keep track of— but avoiding hearing about them is about as realistic as avoiding the plague. Everyone wants to shed body fat, but before you do, it’s important to have a helpful background in understanding what is true (and isn’t true) about fat loss in ....

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  • Mental Game: What Has the Barbell Done For You?

    Check out this awesome article, written by Studio 831 olympic weightlifter Bianca Tornero– it gives some awesome insight into her personal transformation since making weightlifting a part of her life. For me, the barbell has transformed the way I approach everything in life. As corny as that sounds, it is 100% true. Before I knew crossfit or lifting, I was trapped in my mind– hating the way I looked, and the way I felt. I was hiding in a downward spiral that only perpetuated the inner negativity I was stuck with. But once I met the barbell I learned that I was nowhere near what I thought I was capable of. I had the chance to be stronger physically, but most importantly ....

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  • Protein-Packed, Oat-Filled Power Bars!

    Here’s another great recipe from the archives of BarbellShrugged. Not only does it list a handmade spin on what we might eat all the time, it also offers creative substitutes which gives the freedom to tweak the recipe to whatever suits your needs! If you’ve got any awesome recipes you use yourself, send them our way! Ingredients

    100g of oats
    45g of unsweetened coconut (I use flaked)
    30g of ground flax seeds
    50g of chopped walnuts
    60g of pumpkin seeds
    50g of sliced almonds
    50g of coconut oil or nut oil such as macadamia oil
    5 eggs (beaten)
    1 grated apple (keep skin on)
    2 scoops (60g) of protein powder (I used vanilla whey)
    2 teaspoons of vanilla extract
    1 teaspoon of ....

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  • Perfecting the Front Squat

    Mastering how to carry out an effective front rack position leads to the next movement: the front squat. Generally learned early on in the world of weightlifting, perfecting the front squat leads to not only an improved clean and jerk and higher squat numbers, but also to improved all-over body awareness and efficiency when performing crossfit workouts. While achieving the mobility necessary to front squatting can be tough, be sure to stay tuned later in the week when we share tips on stretching for squatting! Workout 2.15.16
    Sport
    A: Power Clean; 5 x 2-3; rest 2-3 min Lifestyle
    A: Goblet Squat @3011; Build up to an 8rm B: FLR; Max Hold C1: Ring Row; 3 x 10-12; rest 30 sec C2: ....

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  • Studio 831 Gym Highlights

    Studio 831 resident photographer and videographer Jose Rosas has been capturing some awesome shots of all the athletes here at 831. Be sure to check out our Youtube channel to check out the coaches videos, gym highlights, and more! Everyone from competitive crossfitters to casual lifters are featured in his work– plus, it’s always fun to see what the rest of our community has been up to! Workout 2.12.16
    Sport
    A1: Push Press @20×3; 4 x 5-7; rest 1 min A2: Single Arm DB Row @2012; 4 x 8-10; rest 10 sec; rest 2 min Lifestyle
    A1: Broad Jump; 3 x 5; rest 30 sec A2: Double Arm DB Curl @3011; 3 x 10-12; rest 30 sec A3: Single Leg Hip Bridge @1114; 3 x 10-12; rest 30 ....

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  • Dont Forget: Stretching Before and After Squats!

    Squatting: we all do it. Whether or not you love it, hate it, or fall somewhere in between (like most of us!), it’s important to understand the effort our bodies go to to successfully get us through this movement. Consequently, stretching both before and after squatting is incredibly beneficial to both strength gains and mobility. You need both in order to nail that squat PR! Workout 2.11.16
    Sport
    A: Hang Power Snatch; 3,3,3,3,3; rest 2-3 min Lifestyle
    A1: Bulgarian Split Squat @3010; 3 x 8; rest 10 sec; rest 30 sec A2: Plo Push-Ups; 3 x 5-7; rest 30 sec A3: Pull-Up Negatives; 3 x 5-7; rest 30 sec A4: FLR; Accumulate 60 sec w/ perfect positioning Conditioning
    For Time ....

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  • Athlete Profile: Lindsey Graham-Jones

    1) Name: Lindsey Graham-Jones 2) How long have you been a member at 831? 1.5 years 3) What program do you follow and why? I usually do crossfit classes three to five times weekly – usually at noon and occasionally in the evening. 4) What are your fitness goals? To get stronger and improve my form, learn new movements, booze less and eat cleaner and continue to be inspired (and hopefully also inspire) our amazing 831 community of superstars! 5) What’s your favorite lift/workout? I love deadlifting, power cleaning and HSPU ’ s. 6) What are your hobbies outside the gym? Surfing and chilling. 7) Name a few fun facts people at the ....

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  • High Protein Coffee Mug Cake

    Mug cakes have been all the rage lately. Curious about making your own workout-friendly, protein packed version that will help you work towards those gains? BarbellShrugged’s recipe is jam-packed with healthy ingredients, including a little caffeine kick by adding in some ground coffee! Be sure to give it a try, or let us know about any other recipes you think we would like! Ingredients
    Here’s what you need to make the chocolate cake:
    1 scoop of whey protein powder.
    1 tablespoon of raw cacao.
    1 tablespoon of dark chocolate chips.
    1 tablespoon of coconut oil (melted).
    1 beaten egg.
    1/4 cup of organic apple sauce, or a small crushed banana.
    A teaspoon of ground coffee. This ....

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  • Movement Tip: the Push Press!

    Building off of last week’s movement of the shoulder press, the next step in the progression is mastering the push press. Instead of using strictly upper body muscles, pushing through the floor and utilizing muscles like your glutes (amongst others) will allow you to move around significantly more weight in comparison to the strict press. How’s the progression working for you? Let us know! Sport
    A: Power Clean; 3,3,3,3,3; rest 2-3 min Lifestyle
    A1: Double-Unders; 3 x 30-50; rest 30 sec A2: Kipping Pull-Ups; 3 x 5-7; rest 30 sec A3: Sled Push; 3 x 50m; rest 30 sec A4: Turkish Get-Up; 3 x 4 per side; rest 10 sec; rest 30 sec Conditioning
    AMRAP in 4 Minutes 10 KB ....

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  • Getting To Know Kim Lyons!

    Kim has been a fixture at Studio 831 for a little over two years, with her commitment and great energy being an important facet of the 831 community. Her athletic background (beginning with soccer, track and cross country) paved the way for an interest in coaching, weightlifting, and continuing to achieve her own personal fitness goals. Watch our video to learn about her experience working at the San Francisco Zoo, and which musical artist she got to meet in person! Workout 2.5.16
    Sport
    A1: Bench Press @3011; 4 x 5-7; rest min A2: Ring Row @3011; 4 x 7-9; rest 2 min Lifestyle
    A1: DB Front Rack Squat @3011; 3 x 12-15; rest 30 sec A2: DB Hammer Curls @3011; 3 x 12-15; rest 30 sec ....

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  • Getting Fit Again: 5 Things to Help Jumpstart Your Fitness Journey

    Embarking on a fitness journey can be a daunting task, if not a confusing one. Where do I begin? What should my first step be? Is my long-term goal realistic? We all visualize the end result we want, and often times forget several important steps in jump starting that journey. But remember that achieving that end goal is the result of trial and error, patience, and, most importantly, consistency. These five steps will help address any concerns and hesitations about diving into your personal fitness journey. See why you can use them to your advantage: Step 1: Start With The End In Mind. If you don’t know what it is exactly that you want, then how can you hope to work towards ....

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  • Athlete Profile: Marlene Flores

    1) Name: Marlene Flores 2) How long have you been a member at 831? I have been a member at 831 since October of 2014, a little over a year. 3) What program do you follow and why? I am currently doing the CrossFit classes. One of the things that sparked an interest in trying CrossFit was the variety of workouts that we are able to do. I like the format of the class, strength training in the beginning and then a workout. 4) What are your fitness goals? This year I’d like to focus on becoming stronger and losing more weight. 5) What’s your favorite lift/workout? My favorite lift at the moment is the Overhead Snatch. I have a hard time doing any ....

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  • Bacon, Bacon, Bacon…

    To some of us, bacon is a delicious treat that we don’t always allow ourselves to eat– but when we do, sometimes that calls for some creativity. BarbellShrugged’s recipes below mix together ingredients to complement everyone’s classic favorite. If you make any of these easy, go-to recipes, be sure to let us know how it went! Bacon-Wrapped Sweet Potatoes
    Ingredients
    2 medium sweet potatoes peeled and cubed into approx 1″ cubes (gives you approx 16 cubes)
    4 slices of bacon (quartered)
    Chilli powder to sprinkle on top
    1 tablespoon of coconut oil Heat your oven to 325 degrees. Wrap a piece of bacon around each potato cube and secure with a toothpick. Place ....

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  • Movement Tip: Learning the Shoulder Press

    Are you curious about building greater overhead stability and shoulder strength? A great first step to take is to perfect the shoulder press. Not only will it help guide you into progressive movements such as the push press, push jerk, and split jerk, but it will also ensure that you have a solid foundation of overhead movements. A humbling exercise, the strict shoulder press doesn’t demand the use of big weight, but rather overall body awareness and technique. Workout 2.1.16
    Sport
    A1: Strict Press @21×1; 4 x 3-5; rest 1 min A2: Back Extension @4112; 4 x 8-10; rest 2 min Lifestyle
    A1: Jumping Air Squat @30×1; 3 x 10-12; rest 30 sec A2: KB Sumo Deadlift High ....

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