Competition

A blank record board just waiting for killer times. Let’s face it, if you do CrossFit, then you are probably at least a little competitive. And that’s a good thing. Competition drives us a little harder, pushes us a little further, makes us rest a little less, and provides a training goal. But, and this is a big one folks, …

Big Wednesday

We have been having an explosion of PRs lately at CrossFit West Santa Cruz. Today saw deadlift PRs for Cliff, Heidi, Molly, Samantha, and Mr Deadlift himself, Derek D. Derek reclaimed his CFWSC deadlift crown from Kyle B with a lift of 465#. Great work everyone. As Coach Glassman likes to say, the only thing bad about the deadlift is …

Warning: Rant Below.

I was talking to a CrossFitter today and we were talking workouts (surprise surprise). Kinda a lean guy, he mentioned that he does well at WODs calling for endurance and stamina. I asked him what his Helen time was. He said that he had never done Helen. I asked him about Cindy (definitely a stamina WOD), but he had never …

Hard and Heavy

Jocelyn, her face says it all. Congratulations to Ashley on her nearly double bodyweight deadlift of 223# today. That is a new CFWSC record. 2xBW is right around the corner. Guys, better get some weight on the bar. How many of you are only 17# from 2xBW? Workout: 5 Rounds 100m Row 30 Second Overhead Lockout Hold (push press or …

Gymnastics Play

Vyasa working the iron cross. Gymnastics can be pretty intimidating to the average CrossFitter. Pretty hard too. Most gymnastics movements don’t seem to be scalable or have progressions. However, gymnastics are a fun and challenging and can be done by anyone. Check out this great video from our brothers at CrossFit Revolution. http://www.youtube.com/watch?v=vOX4mUBLT8A Workout: Fran 21, 15, 9 Thruster Pullup …

CFWSC Athlete Spotlight: Cliff Hodges

Cliff setting up for a clean. And a beautiful left on a recent trip to Indo. We are lucky at CFWSC to have some pretty incredible athletes training with us, but we are even luckier to have some pretty incredible people training with us. Cliff came to us just a couple months ago. Although he earned a Masters degree at …

Good Friday

Jason, floating on the bar. Pullup standards, what. It was a good day today at CF West Santa Cruz. Great people, great workouts, great efforts. I don’t need much reminding why I am in this business, but today sure spelled it out for me. Thanks for showing up and working so hard, folks. Apparently inspired by Derek’s deadlift PR yesterday, …

Flexibility

Now that is flexibility. Andy Hug, RIP.  I fought him in Tokyo in the early nineties.  I lost, and, yes, it did hurt. You need to stretch. Seriously. It is one of the CrossFit Ten Attributes of Fitness, it feels really good, and it will help you pick up girls in bars. Well, maybe that last one isn’t true, but …

Intensity

Now that is packed full of truth. Photo borrowed from our campadres at One World. If you have been doing CrossFit for any length of time, then you have heard the word intensity. Intensity is CrossFit’s Holy Grail, our manifesto. It’s a simple equation. You work hard, I mean really hard, then you will get results. Your numbers will go …

Consistency

One of the all time greatest, Pyrros Dimas, goes airborne after another win.  He medaled in four (4!!!) Olympics, including three gold.  Talk about consistency, Dimas was one of the top in the world for a span of 16 years. I know, we want it and we want it now.  But fitness doesn’t work that way.  It’s a step by …

The Jerk

 Jocelyn, push jerk. The dip, back arched, upper body vertical. Starting the drive. The drop under the weight, arms locked on landing. And standing to full extension to finish the lift. The Jerk is the most powerful movement with which to get a load overhead. Dip, drive, drop. Bend the knees slightly, keep the elbows high and don’t incline upper …

TGU

Arnold, barbell TGU. The Turkish Get Up is a great strength builder. Don’t be afraid to go heavy. A 16 kilo TGU isn’t going to do much for you, but get into the heavier weights and the health and stability of your shoulders, as well as your lockout strength, and your midline stability, will be scary. Work on getting the …

Contrast Showers

The PM crew, post WOD. Great work, guys. Contrast showers. Never a dull moment with them, but admittedly not the most pleasant of activities. However, they work. Water on hot, then really cold. Hold for several minutes and then repeat a couple of times. End on cold. Remember, screaming will not attract the kind of attention you really want while …

Work Capacity

The naked truth–kipping takes practice. Lisette at work. Workout: 21, 15, 9 Shoulder Press 95/65# Deadhang Pullup Wait ten minutes and then: 21, 15, 9 Push Press 95/65# Pullup This WOD is an practical lesson in work capacity. Utilizing the dynamic whole body movements, in this case the push press and the kipping pullup, that CrossFit–and life–favor, work capacity is …

Family

June and Jenny Fountain, shared CrossFit. Working out with family adds a fun element to your CrossFit training. It is also a good method to get a family member to pay more attention to his or her health. Sometimes the only way to get someone you care about to exercise is to do it with them yourself. As we all …

Farewell

CrossFit West Santa Cruz is losing one of its trainers and top athletes. Monica Nicholson, “Mojo”, is leaving us for the far north. She is moving to Seattle to be with her boyfriend, Luis. All of us at CFWSC wish her the best with her new life and pregnancy. CrossFit Seattle doesn’t know what it is in for. Good luck …

Intimidation

Shani and Ash, pushing the high box jump. Today, as we were preparing to do “Karabel”, Kyle remarked how nervous he was. I was more than a wee bit nervous myself. Derek did the main site’s WOD, “Mr Joshua”, and I could see in his eyes before hand how jittery he was. Does your workout intimidate you? If it doesn’t, …

Clean and Jerk

Golden, power clean. The clean and jerk is often called the king of the lifts.  It is possibly the centerpiece of the Crossfit movement arsenal.  It may not have the sheer beauty of the snatch or the grinding strength of the deadlift, but it is the perfect marriage of weight and speed.  And weight and speed equals power.  Nothing develops …

Aqua, Mizu, Water, Agua, Maji, Vatten

Graham, uneven kettlebell thrusters in the hot sun. Whatever you call it–drink it. Hydrate or die. You don’t drink enough water. No, you don’t. I know you think you do, but you don’t. We all think we drink enough water, but we all don’t. Two liters a day is just the starting point for a CrossFitter. If you are doing …

Molly McV

The divine Miss McV.  We just can’t get enough of her at CFWSC.  Check out that squat technique (and the unitard)! Workout: Find your max weight for 3 reps in the deadlift and then do 5 sets at that weight. Then: 45 Double Unders 45 Ring Dips 45 Double Unders