Sam deep in the hole on Heavy Fran. Someone watching a class at CrossFit West Santa Cruz the other day mentioned “You guys sure stick your butts out a lot.” Yes we do. In fact, we talk about sticking our butts out a lot as well. This is because the forces involved in the flexion and extension of our hips …

Going Overhead

Kyle showing the 3 overhead presses. Going overhead is a CrossFit staple. Very few sports and activities do not put stress on the shoulders. In fact all power originating in the body is transfered to the hands via the shoulders. One could easily say that strong and healthy shoulders are integral to a fully functional life. The best way, bar …

The Fastest Movement In Sport

Samantha showing great form in the bottom position of the snatch. The snatch is the fastest movement in sport. Nothing else rivals the speed and explosion of the Olympic lifts. All of the physical attributes that CrossFit engenders are embodied in this one lift. The snatch also demands total mental commitment and focus. Even the snatch’s assistance exercises-such as the …

Fight Gone Heavy

You can create a new WOD by slightly changing an existing one. Usually it is changed by going with a heavier weight–135# thrusters instead of 95#–or changing the movement–full cleans instead of power cleans. This is a great way to break through a plateau. Another way to break a plateau by tweaking an existing WOD is to use the Tabata …

Muscle Up!

  The muscle up is often called the ultimate upper body exercise.  It combines a huge pullup with an incredibly deep dip.  It requires just about all of the physical attributes championed by CrossFit–power, speed, agility, coordination, strength, to name some, as well as technique.  Far from being a one trick move, the muscle up demands years of attention as …

Saturday, August 23rd

Saturday, August 23rd WOD 5 rounds for time: 500m row 15 GHD situps 15 Pushups Post your time and comments!  Great job Jihan!

August 16th WOD

Saturday, August 16th WOD 5 rounds: 5 Overhead Squats 10 Ring Pushups 15 KB Swings 20 box jumps Post your time and comments!

August 15th REST DAY

Friday, August 15th REST DAY and QOD “I’ll never think that there’s something I can’t do, whether it’s beating my opponent one-on-one or practicing another hour because something about my game is just not right.”                                             -Earvin “Magic” Johnson   “This can-do, do-whatever-it-takes attitude is the attitude of champions.  If we approach our sports and fitness with a positive outlook we …

August 14th WOD

Thursday, August 14th WOD Fight Gone… 1 minute at each station, 5 rounds: squats pushups box jumps KB swings Post your time and comments!

August 13th WOD

Wednesday, August 13th WOD Your Choice! Post your workout and comments.

August 13th WOD

Tuesday, August 16th WOD “Tabata This!” Tabata Squats 800m run Tabata Pushups 800m run Tabata Planks 800m run Selene getting her Tabata on at the Rubicon! Post your Tabata numbers, time and comments!

August 12th REST DAY

Monday, August 12th REST DAY and QOD “I’m not trying to prove anybody wrong, I’m just trying to prove something to myself.”                                              -Mike Piazza “Fitness and exercise are not about proving anything to anybody but ourselves.  The fact that we run thirty miles a week, or take aerobics classes every day, or play two rounds of golf every Saturday, …

August 10th WOD

Sunday, August 10th WOD “Annie” 50-40-30-20-10 Double Unders (or box jumps) Situps Post your time and comments!

August 9th WOD

Saturday, August 9th WOD Run or Row 5k Post your time and comments!

August 8th WOD

Friday, August 8th WOD 20 minutes, as many rounds as possible: 5 pullups 10 pushups 15 thrusters 200m sprint  Nice kipping Lil!          Welcome to CrossFit Courtney! Great Workout!!

August 7th REST DAY

Thursday, August 7th Rest Day and QOD “I’ve always made a total effort, even when the odds seemed entirely against me.  I never quit trying; I never felt that I didn’t have a chance to win.”                                                                                                         -Arnold Palmer “No matter what the odds, there is always a chance that we can win.   It may look  bleak at times, but …

August 6th WOD

Wednesday, August 6th WOD “Smurphette” 1 mile run 100 pushups 200 situps 300 squats 1 mile run   Go Lisa! Post you time and comments!

August 6th WOD

Wednesday, August 6th WOD 5 rounds: 2 muscle ups (or 6 pullups/6 dips) 3 handstand pushups (or 15 pushups) 4 heavy dead lifts 5 heavy KB swings Post your time and comments!

August 5th WOD

Tuesday, August 5th WOD 3 rounds: 5 Heavy Thrusters (or 50 squats if you don’t have weights) 10 Pullups (or 20 jumping pullups) 15 Ring Pushups (25 regular pushups if you don’t have rings)     Post your time and comments!

August 4th WOD

Monday, August 4th WOD Couplet #1: #45 Thruster 10-9-8-7-6-5-4-3-2-1 Pullup  1-2-3-4-5-6-7-8-9-10 Do 10 thrusters and 1 pullup, then 9 thrusters and 2 pullups, 8 thrusters and 3 pullups, etc. Couplet #2: Burpees 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 1-2-3-4-5-6-7-8-9-10 Couplet #3: Box Jumps 10-9-8-7-6-5-4-3-2-1 Dips 1-2-3-4-5-6-7-8-9-10  Post your time for each couplet.