CFSF will be -CLOSED- Monday, January 2 

For Chris

The Deadlift

Surfing Crescent Head

super sweet

Three chicken recipes. Another Thursday threefer. You might want to mute these and go video only. Trust me.
You're welcome.
CFSF

Chicken Fricassee - quick French Chicken Stew

I've Never Had Such Delicious Pasta! Chicken Fettuccine Alfredo Recipe

This recipe will drive you crazy! Chicken fillet with rice

The Shoulder Press

Here's Why You Should Eat Walnuts After 50

Onion Soup Recipe

1 Cup Before Bed...Sleep Fast and Deeply

TOP 10 Healthiest Foods You Should Eat

"You’ll Never Eat These Products Again After Watching This!"

It Is Now Official. Christmastime.

Ok guys, we have two workouts left before the Christmas break and they just happen to be two of the funner workouts we do. Modular, and The 12 Days of Christmas.

We'll be off from 12-23 through 12-26. Day one 12-27.

CFSF wishes everyone a very merry Christmas.

Having Trouble Staying Focused?

 

https://www.webmd.com/add-adhd/ss/slideshow-top-concentration-killers?ecd=wnl_spr_121422&ctr=wnl-spr-121422_lead_cta&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

Tuesday twofer recipes. Two easy sides.
You're welcome.

CFSF

Do You Like Sausage Balls?

 

https://www.allrecipes.com/recipe/21649/sausage-balls/

Do You Like Macaroni Salad?

 

https://cookingprofessionally.com/recipe/old-world-macaroni-salad?msg_id=078a1f3866094a97b50c1bc2813731a9&md5=158010b536728bf739f54d5ca7a511f9&utm_source=CP-INTRO&utm_medium=email&utm_campaign=CP-_R2R_Upgraded+Deviled+Eggs&utm_cvb=99

The Bench Press

The Shoulder Press

The Push Press

Man Maker

Olga Korbut 1972 Olympics EF UB... UFB!

15 Of The Most Nutrient Dense Foods In The World To Eat Daily

Surfing Crescent Head

Sweet. Very sweet.

Inflammatory Foods: What To Avoid

5 Exercises for a Strong Lower Back (NO MORE PAIN!)

The Box Jump

The Push Press

The Kipping Toes-to-Bar

 

The annual 12 Days of Christmas workout will be Thursday, December 22.

Want to know the origination of the song? Check it out here:
https://www.goodhousekeeping.com/holidays/christmas-ideas/a29212592/12-days-of-christmas-meaning-facts/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_ghk_ext_prog_org_usx_a29212592&utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_ghk_md_dsa_prog_org_usx_a29212592&gclid=Cj0KCQiAqOucBhDrARIsAPCQL1Z5b6gyfgM1njyri7EA1nlElaESyRkBvxjxUeJU9IBkmsaZ-7JOSWQaAoRhEALw_wcB

 

CFSF will be
-CLOSED-
December 23-26

Merry Christmas

How To Make Golden Milk | Turmeric Benefits

Do You Like Pineapples?

1 Cup...Your Lungs & Respiratory Tract Will Love You

Is this guy a genius or what?

 It's Thursday. Another threefer. Three easy entres.
You're welcome.
CFSF

Penne Arrabbiata Recipe

Cod Fish Piccata Recipe

Spaghetti Frittata

1 Tablespoon a Day Burns Belly Fat and Keeps Clogged Arteries Away

Check this guy out. Makes a lot of sense, and definitely worth trying.
You're welcome.
CFSF

The Double-Under

The Kipping Pull-Up

Time Issues?

 

https://www.webmd.com/add-adhd/ss/slideshow-stop-wasting-time?ecd=wnl_spr_121322_remail&ctr=wnl-spr-121322-remail_supportTop_cta_1&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

Russian Kettlebell Swing

The Kettlebell Swing

Concept2 Technique Video on the Indoor Rower

Awesome. Totally Awesome!

Sausage and Peppers Recipe

The BEST Hip Opener

Classic Italian Deli Goodies

 

Overhearing what they had said, Jesus told him, “Do not be afraid. Just believe.”

Mark 5:36

The Power Snatch

Proper Breathing While Running

What is the Pose Method of Running?

CrossFit Endurance - Pose Running, Part I

CrossFit Endurance - Pose Running, Part II

CrossFit Endurance - Pose Running, Part III

All My Friends Are Insects - Weezer - Yo Gabba Gabba!

For Rae.

Linus and Lucy: with the Jerry Granelli Trio

We've all heard the first part of this and clearly recognize it. However, there's a lot more to this song, and if you like jazz, you'll love this.
You're welcome.
CFSF

3 Hip Openers for Hip Extension

The Burpee

The Strict Knees to Elbows

Are You Hypertensive?

 

https://www.webmd.com/hypertension-high-blood-pressure/ss/slideshow-worst-foods-high-blood-pressure?ecd=wnl_spr_120722&ctr=wnl-spr-120722_lead_cta&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

It's Thursday. Another recipe threefer.
You're welcome.
CFSF

Easy Chicken and Vegetables

Bucatini all'Amatriciana Recipe

Lemon Pasta Recipe

Rub VICKS VapoRub on Your FEET and Feel What Happens

What?! Who knew...

How to Fix a Back Tweak

Kelly is the Man!

The Power Clean

 

Crack Chicken Casserole:
https://easiereats.com/recipe/crack-chicken-casserole?md5=158010b536728bf739f54d5ca7a511f9&utm_source=EE-INTRO&utm_medium=email&utm_campaign=EE--HeroButton&utm_cvb=%5B%2799%27%2C+%2799%27%5D&msg_id=b0bde90387ba45269739cbf3125af72c

Yum!

F.Y.I.

 Foods that can help anxiety:
https://www.webmd.com/anxiety-panic/ss/slideshow-calming-foods?ecd=wnl_spr_120722_remail&ctr=wnl-spr-120722-remail_lead_cta&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

These foods can trigger anxiety:
https://www.webmd.com/depression/ss/slideshow-avoid-foods-anxiety-depression?ecd=wnl_faf_120622&ctr=wnl-faf-120622_lead_cta&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

You're welcome.
CFSF

Sorry. I Had To.

6 tips for better sleep

8 Benefits of Getting Quality Sleep

Kelly’s Evening Routine

434 seconds. That's all. This is really good stuff. Take the time. You're worth it!

The Bench Press

Julius Maddox - 355 kg (783 lbs) Bench Press World Record

The Heaviest Skeleton Bay Barrel Ridden Yet

The Shoulder Press

What Happens if You Eat NOTHING for 3 Days

Dig It!

Family favorite!

 It's Thursday. Another recipe threefer.
You're welcome.

Pasta with Chickpeas Recipe - Pasta e Ceci

Italian Macaroni and Cheese with Béchamel Sauce

Eggplant Parmigiana Recipe

The Power Clean

The Hollow Rock

Who Knew?

This guy knows. What do you think?

 Tuesday twofer. Two more easy entrees.
You're welcome.

Raspberry Balsamic Chicken Thighs

Baked Ziti Recipe (Pasta al Forno)

Be THIS guy.

Do not be THIS guy.

Whoa… Amazing Stuff

The Godfather of Skateboarding

Copious amounts of leftovers usually make Thanksgiving a holiday that keeps on giving. Here are a few recipe resources for leftovers:

https://www.aheadofthyme.com/25-best-thanksgiving-leftover-recipes/

https://www.foodnetwork.com/thanksgiving/leftovers/best-thanksgiving-leftover-recipes

https://vegnews.com/vegan-recipes/features/vegan-thanksgiving-leftovers

You're welcome.

This Will Blow Your Mind!

 

CFSF will be

-CLOSED-

November 23 - 25

Happy Thanksgiving 

BURGERWORLD... Not What You Think It Is

Vegan Recipes

For as long as CFSF has existed we have had a blog. Great for getting information out on scheduling or workouts, videos of some of the most incredibly athletic, bravest people on Earth, mobility information, a few music videos, and recipes. Paleo recipes and standard recipes, but very few vegan recipes.
Until now. Vegan recipes will get tossed into the mix more frequently starting today.

https://www.hellmanns.com/us/en/recipes/vegan-grain-bowl-with-cilantro-dressing-recipe.html

You're welcome.

 Another Thursday threefer. Three easy entrees.
You're welcome.

Polish Burritos | Stuffed Cabbage Rolls

Spinach and Ricotta Meatballs

Lasagna Soup Recipe

The Back Squat

CrossFit - "The Turkish Get-Up: The Steps" with Jeff Martone

 

All gave some. Some gave all.
THANK YOU.

 

Thank a Veteran today.

Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees

Knee Strengthening Exercise Routine (Bulletproof Knees)

 It's Threefer Thursday. Three easy entrees. 
You're welcome.

Chicken Milanese

Pappardelle Bolognese

Ribeye Steak Pizzaiola

Stronger

Voodoo Flossing Your Elbows- BRAD!

Meatballs!

CFSF
Overcoming adversity since 2008 

 

 

Happy Halloween

The Shoulder Press

The Push Press

The Push Jerk

The Split Jerk

Ouch!

rough rides

Annie

Contact Annie at (831) 454-6451 or annie.sakamoto@gmail.com

Annie Sakamoto

• Co-Owner/Founder CrossFit Santa Cruz Central

• CrossFit Level 2 Trainer - since 2016

• CrossFit Level 1 Trainer -since 2004

• CrossFit Games Athlete 2021 - Masters 45+ (1st place finish)

• CrossFit Games Athlete 2016, 2017 - Masters 40+ (2nd, & 3rd place finishes)

• CrossFit Games Athlete -Individual 2011, 2012

• CrossFit Games Athlete - Team 2009

• "Sprit of the Games" CrossFit Games Award Recipient - 2011

• NorCal Regionals- 2011, 2012, 2013, 2014, 2015

• NPGL San Francisco Fire team member (2014 inaugural season)

• CrossFit Level 1 Certification Trainer ’05-’07 & ’09-‘10

Annie was introduced to Greg Glassman and CrossFit in 2004 and became a trainer shortly thereafter at the original CrossFit Santa Cruz. Today she is the co-owner and founder of CrossFit Santa Cruz Central, located just 200 meters down the street from the original CrossFit gym. Annie competed in her first CrossFit games in 2009, as a member of CrossFit Santa Cruz Central’s team. In 2011, she competed at the Games as an individual finishing 9th in the world. She made it to the Games again in 2012, finishing 23rd in the world.

For Annie, however, the true joy of CrossFit comes from the community. She views that her success to date is a result of the amazing outpouring of support and love, not just from family and friends, but from CrossFitters all over the world. Though she loves the competition, she enjoys working with all levels of athletes far more, from the very beginner to the elite. The most important thing for her is to help individuals attain a fitness level that allows them to live life to the fullest, while welcoming them into her family at CrossFit Santa Cruz Central and the CrossFit family as a whole.

Annie is also a married mother of two, an avid surfer, and a long time resident of Santa Cruz.

 

Uppers

The Thruster

The Wall Walk

 "I prefer dangerous freedom over peaceful slavery."
-Thomas Jefferson

The Kettlebell Snatch

Pabst Blue Ribbon Presents: The Greatest Beer Run Ever

What would you do for a good friend?

Do, or do not. There is no try.
-Yoda

Checkin' In With Z-Boys

Honey, can we build a half-pipe in the back yard? A look back on a great dogcumentary! Jeez Skip, what happened?!

The Skinny on HFCS

very good info

Seven Ghosts: Fantasy | Tidal Bore

chocolate barrels

The Power Clean

The Power Snatch

The Lion Speech

do not test the Lion

Seven Ghosts: The "Bono" | Tidal Bore | Rip Curl

very cool!

Forgotten Mobility...

Do You Like Pesto?

• But blessed is the one who trusts in the Lord,
  whose confidence is in him.
  They will be like a tree planted by the water
  that sends out its roots by the stream.
  It does not fear when heat comes;
  its leaves are always green.
  It has no worries in a year of drought
  and never fails to bear fruit.
  Jeremiah 17:7-8

The Overhead Squat

The Bench Press

The Deadlift

?Tienes Huevos?

 

Only recently we have begun to understand the high-quality nutrition eggs can deliver. Here's some good info on eggs. You're welcome.

https://www.webmd.com/cholesterol-management/eggs-and-cholesterol?ecd=wnl_faf_092822&ctr=wnl-faf-092822_lead_cta&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

The Dumbbell Thruster

The Double-Under

Most Important Ankle Range of Motion You Don’t Spend Time On (Pt 1)

Most Important Ankle Range of Motion You Don’t Spend Time On (Pt 2)

The Air Squat

The GHD Hip Extension

The Snatch

The Power Snatch

Bear Complex

 

Are you getting enough sleep? Here's some good info on how to improve sleep: https://www.webmd.com/sleep-disorders/ss/slideshow-avoid-before-bed?ecd=wnl_spr_092622&ctr=wnl-spr-092622_lead_cta&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

The Power Clean

The Shoulder Press

The Bench Press

The Push Press

Improving Ankle Range

 

The Husafell Carry is a popular event in strongman competitions. Based on one of the legendary lifting stones in Iceland, the implement is picked up and front carried either in a melody or as a stand-alone event. While the original stone weighed 186kg (409 lbs.) and was used to hold open the gate to a sheep's pen.

The Craziest Long Jump in History

Runner's Legs and Hip Extension

Chicken Scarpariello Recipe

 It's TWOFER Tuesday.

You're welcome.

Stuffed Tomatoes with Ground Pork

The Box Step-Up

The Burpee

Weapons-Grade: Grace with Dan Bailey

9 Best Things to do Before a Workout

8 Best Things to do After a Workout

Very good stuff. You're welcome.

The Double-Under

The Wall-Ball Shot

Kettlebell Bear Crawl

(WARNING: Crash Footage) Will Au-Yeung's Drive Up Pikes Peak 2022

I've driven this road in a souped-up Mustang, and it is as terrifying as it looks.

 

Want 100 of the best recipes as voted on by The Food Network? Check them out here:https://www.foodnetwork.com/recipes/photos/food-network-kitchen-s-best-recipes

 

2 Must-Do Exercises for an ATG Squat Ft. Knees Over Toes Guy

We'll see more of this guy.

This Mother Mogged Me!

Knee Ability Zero, Step 1: Tibialis Raise

ATG, the Knees Over Toes Guy, has some great approaches to functional strength training. 
Check him out here:https://jumpstronger.com/knees-over-toes-exercises/

More good stuff for Anything You Feel Like Doing days.

4 Mouth-Watering Tex Mex Recipes

Man Maker

Top 20 Healthiest Foods In The World

A bit long, but well worth the time to watch. You're welcome.

The Bench Press

The Shoulder Press

The Push Press

 Do you know the epic tale of Perseus? He's one bad dude. An original CrossFit operator prototype. Read a bit more here: https://www.globeatnight.org/mythology/perseus

 

Stuffed peppers. YUM!

Fasting? Here's Good Info

 https://www.webmd.com/diet/ss/slideshow-fasting-facts-myths?ecd=wnl_spr_083022&ctr=wnl-spr-083022_supportTop_cta_1&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

"The Turkish Get-Up with Jeff Martone

The Hang Clean

We're going downtown.

Do You Like Cranberries?

 

https://www.webmd.com/diet/ss/slideshow-health-benefits-cranberries?ecd=wnl_spr_081822&ctr=wnl-spr-081822_lead_cta&mb=r4%40Fy%2FhXVaIEvaa7aKUgf0Y8t8jcw%2FvtC53u%407vo9bI%3D

Crack Broccoli - The Best Broccoli You'll Ever Eat

How to Improve Ankle Mobility

3 Shoulder Exercises You Should Do EVERYDAY!

More great ideas for Anything You Feel Like Doing days.

3 Core Exercises You Should Do EVERYDAY!

Perform these stabilization exercises every day, especially on
Anything You Feel Like Doing days.

Ronnie Coleman doing Squats with 800 Pounds

Mark Henry attempts to lift the legendary Thomas Inch Dumbbell

Success!

Deadlift MONSTER Attempts NEW WR!

Devil Press

Amazing "Grace" WOD - Noah Ohlsen

Strongman Eddie Hall sets new Isabel CF World Record!!

 

                                                                     Are you Spartan?

The Walking Lunge

The Push-Up

The Wall Ball

The Dumbbell Farmers Carry

The Box Jump

The Shoulder Press

The Push Press

The Push Jerk

The Kettlebell Swing

The AbMat Sit-up

Concept2 Technique

Worth Watching Again. Are you a Spartan?

Let your light shine.

 

Invictus

 

Tex Mex Restaurant Style Enchiladas

CrossFit - Mikko Salo's 5:21 Jackie

 

 

Do You Like Cauliflower?

 

The Bench Press

Do You Like Quesadillas?

Mark Felix gets TRAPPED under 360kg/794lb Axle Deadlift bar!

This is what happens when your lower body demands, and receives, more
blood than your brain is receiving. Ooops!

Another Tomato Idea

Is your garden still pumping out tomatoes? Here's a great idea that looks goood!
Turn on closed captioning.
You're welcome.

The 10 Causes of Exhaustion (Fatigue)

 Therefore I tell you,

whatever you ask for in prayer,

believe that you have received it,

and it will be yours.

Mark 11:24

The Back Squat

The Deadlift

 

 

 

The Deadlift

The Hang Power Clean

The Push Jerk

 

Griff

CrossFit "Michael" with Jeremy Kinnick

12 Benefits from Eating SATURATED Animal Fat

The Slam Ball

The Kipping Pull-Up

"Peanut Butter Conspiracy" -- Jimmy Buffett

I'll pay 7-eleven back one day, I promise.

The #1 Absolute Best Way to Balance Your Hormones - Dr. Berg

The Power Snatch

The Burpee

It's Your ANKLES...Tight ankles with Kelly Starrett

Be strong and of a good courage. Fear not, nor be afraid of them, for the Lord your God, it is He who goes with you. He will not fail you, nor forsake you.

Deuteronomy 31:6

The Shoulder Press

The Push Press

To whoever brought the chalk, thank you very much!