Simple

  Sometimes one can get so caught up in some of the advanced exercises that we forget how great of a workout the simple exercises can be.  While it is a lot of fun to program WODs with the more esoteric movements in the CrossFit repertoire, don’t be scared to use simple bodyweight exercises.  A hard and fast met con …

300

  CrossFit West Santa Cruz held its first monthly fitness challenge yesterday.  We will be holding a fitness challenge every month with each male and female winner walking away with a free month of CrossFit West Santa Cruz classes.  September’s challenge was the Spartan 300 workout made famous by the cast and stuntmen of the movie 300. We had a …

Going Hard and Heavy

Emily, mid box jump. Common fitness wisdom holds that aerobic training is the only way to metabolic conditioning.  Outside magazine trumpets  endurance athletes as the fittest human beings.  At CrossFit we know that a heavy and hard anaerobic WOD highly boosts an athlete’s metabolic conditioning and VO2 max.  A short heavy met con will continue to burn calories as long …

A Kettlebell For All Occasions

CrossFit West Santa Cruz visited Kaijin Mixed Martial Arts today, kettlebells in hand, and worked with some of its fighters.  Many of the earliest CrossFit athletes were martial artists and a lot of Coach Glassman’s early programming was done with fighters and grappelers.  Today, Crossfit still has a very strong relationship with the martial arts, both amateur and professional. Workout: …

How Is Your Diet?

What is your diet like? Do you indulge in chips, beer, and other starchy carbs like a cat with a bad diet? How about sugar and processed foods? Diet and exercise are like wheels on a cart–they both have to be spinning at the same speed to really move forward. Most people, if asked, will say that they have a …

2PM Deadlifting

The 2PM class, CrossFitting regardless of holiday sun, sand, and barbecues. Thanks for making it in today, guys. Workout: 15, 12, 9, 6, 3 Deadlift (Raise the weight as the reps lower. Try to go heavy.) After each deadlift set, do a 200m sprint and then 10 reps of one of the following exercises: Pullups Knees 2 Elbows Box Jumps …

The Concept II Rower

  The Concept II rower is an integral part of any CrossFit gym.  Most commercial gyms don’t bother with them, or if they do have one, it is usually very lonely.  Concept II rowers are hard.  They provide a brutal workout and that is the key to their charm for a CrossFitter.   Go ahead, get acquainted with your gym’s Concept …