UCSC Volleyball

The UCSC women’s volleyball team, coached by CrossFit West Santa Cruz trainer Selene Teitelbaum, is in the midst of one of their best seasons ever.  A little less than half way through the season, their record stands at 14 wins and only 5 losses, all to nationally ranked teams. Being coached by Selene, it should come as no surprise that …

Intervals

  Kyle, interval sprints. Not many people use the word ‘interval’ when talking about working out.  This has always been a mystery to me.  My two athletic backgrounds, water polo and fighting, trained almost exclusively with intervals.  Intervals are commonplace in the training of elite level athletes such as Phelps and Bolt.  Often in CrossFit, we focus so much on …

Assistance Work

Samantha jumping the barbell. In CrossFit we do a lot of Olympic weightlifting. In fact, along with gymnastics and sprinting, it is one of the original parts of CrossFit. CrossFit West Santa Cruz is no exception. We love to weightlift. One of the most important parts of O-lifting is the full extension at the top of the drive or the …

Chest To Bar

Three CFWSC athletes getting high on the bar. Pullups are a big deal in CrossFit. With the kipping pullup constantly evolving, pullup standards are becoming a hotly contested issue in the CrossFit community. This year’s CrossFit Games debuted a new standard of chest-to-the-bar only pullups. At CFWSC, we encourage our athletes to get high on the bar. We do this …

Opportunity or difficulty…You decide.

 CrossFit West Santa Cruz  trainer Monica Nicholson presents the second of her weekly endurance sports and motivational posts. “THE PESSIMIST SEES DIFFICULTY IN EVERY OPPORTUNITY. THE OPTIMIST SEES THE OPPORTUNITY IN EVERY DIFFICULTY.” The way you view the world and your life truly makes all the difference. Times will get tough, and you will experience things that are not very …

Sprint!

MoJo taking off. Sprinting is one of the most innate movements a human can do. From the earliest moments of homo sapien’s existence, sprinting short distances was probably one of our most fundamental survival skills. We required very short-duration outputs of peak power during fights and sprints (to chase, or flee, an opponent or animal). In other words, we are …

The Finisher

Heidi, many reps into 5 minutes. At CrossFit West Santa Cruz we love a good finisher. A finisher is a final set or exercise that you do after the WOD is over. I never tell my athletes ahead of time that there will be a finisher at the end. Some rally and charge it, others give up before I even …

Box Jump Redux

Vyasa, mid flight. The bar is constantly being raised at CrossFit West Santa Cruz. A little while ago I posted how Desmond got a 47″ box jump. And the challenge was on. Yesterday several guys nailed 51″ (that is a 24″ box and eight 45# bumpers), albeit not without a few mishaps. If you bump into them about town, feel …

Camaraderie

Sunday group workout veterans. More pics at bottom of post. Have you ever tried to do the WOD on your own? Here is an experiment. Take one of the benchmark WODs that you are familiar with and do it by yourself. Do it with no one around, no one timing you, or counting for you, or cheering you on. How …

Connections

I first started CrossFit with Coach Glassman way back in the early days at Claudio Franca’s Jujutsu Academy where I trained with Garth Taylor and Claudio. Due to an injury, I stopped training jujutsu and thus Crossfit. Not long after, I was working with Lloyd Lewis, one of the early CrossFit practitioners, and my interest was rekindled, although my lingering …

Kyle

Kyle is a CrossFit success story. Actually, anyone who does CrossFit is a success story. Due to the effectiveness of CrossFit, just about everyone who puts a decent amount of effort into it on a regular basis exhibits great results. But Kyle did a lot more than just putting out a decent amount of effort on a regular basis. He …

ENDURANCE TRAINING!

CrossFit West Santa Cruz is proud to present its newest trainer Monica Jo Nicholson, MoJo for short. Monica, wearing the pink top in the foreground of the picture below, is an accomplished athlete and coach who specializes in endurance training. For the past 9 years she has coached cross country and track, currently at North Monterey County High School. She …

Weaknesses

  Sam, ring dip. Derek, overhead squat. Weaknesses. We all have them, even Adrian Bozman. These weaknesses manifest themselves in certain exercises and those exercises just kill us. Overhead squats, burpees (burpees seem to be high on the hate list for a lot of people), wall ball, lunges, double unders–there is at least one movement that we dread. All the …

Faces of Elizabeth

Everyone in CrossFit knows about the ‘girls’, aka the ‘storms’. These are the original benchmark workouts of CrossFit, so called because they are all named after hurricanes. In our eagerness to make up and do fancy or new workouts, we sometimes forget about the girls. Every CrossFitter should hit the girls on a regular basis, repeating them every few months. …

Get Out Of The Box

Kyle and Molly, working the boxer’s favorite, the ol’ med ball situp. At CFWSC we took advantage of some late afternoon sun to take a class up to UCSC in order to workout outdoors. You know, sometimes you just have to get out of the box. Mix up your training. Santa Cruz offers myriad opportunities for a great outdoor workout. …

The Chief

CFWSC trainer Derek D starts another round of The Chief. Some of us at CrossFit West Santa Cruz got together on Sunday to give the main site’s WOD “The Chief” a whirl. It’s a winner. At CrossFit West Santa Cruz, the trainers are free to do their own programming, with both individual clients and group classes. Not only does this …

CrossFit West Santa Cruz T-Shirts!

CrossFit West Santa Cruz has new t-shirts for sale. We have two kinds of shirts. Regular black t-shirts and the red and black baby doll Ts pictured above. The front of both has CrossFit West Santa Cruz and the back says “If CrossFit was easy it’d be your mom”. Be the first at your box to wear this classic. We …

The Box Jump

Desmond, 47″. The humble plyo box.  Stack a bunch of 45# bumpers on top of it and it becomes an amazingly effective tool.  High box jumps challenge us in ways that other exercises can’t.  First there is the very real fear of the height.  The mental and, dare I say, spiritual gains from overcoming an admittedly scary jump are huge.  …

The County Fair

I went to the Santa Cruz County Fair last night. Among the squealing piglets, frisbee catching dogs, sketchy carnival rides, and drunk locals I found CrossFit. Lots of CrossFit. Ten years ago, 6 years ago, even just a couple years ago, no one knew about CrossFit. You never met anyone you did not already know who did CrossFit. At the …

Old School

Desmond and Beth deadlifting. Today’s WOD comes from CrossFit West Santa Cruz trainer Derek Delong. It is a classic example of a heavy WOD favored at the old HQ by some of the trainers, particularly Highbarger and Amundson. A heavy power or Olympic lift is paired with a very explosive gymnastic move such as muscle ups or solar plexus-to-the-bar pullups …