The Dumbbell Snatch

The setup. The 2nd pull. The 3rd pull. The landing. Full extension. It is easy to get so wrapped up in barbell work that we forget dumbbells.  While the loading will always be a little less, dumbbells offer their own inherent challenges.  Instability in more planes than a barbell, for example, as well as the ability to work only one …

It’s Official

CrossFit West Santa Cruz has always pushed the chest to the bar standard, but we have now made it official. On any WOD other than the benchmark storms, the default pullup is chest to bar. We will still count chin over the bar if you are still struggling with pullups, but the ultimate goal is chest to bar. No matter …

Grateful

The Thanksgiving Day crew. Neither rain, nor sleet, nor snow… It’s Thanksgiving and I feel a little cliche coming on. Sometimes I see athletes frustrated with themselves. Frustrated with their times, performances, movements, learning curve. It is good to always push one’s self, always strive to be faster stronger better, but it is also good to step back and realize …

Happy Thanksgiving!

Great work today by all the classes at CF West Santa Cruz. I was really happy how quickly the rudiments of the snatch were picked up by all, even those to whom it was a new movement. If you feel less than confident with the movement, have patience and remember that no one is going to master an Olympic event …

Blogs

Maintaining a website is one of the requirements to be a CrossFit affiliate. Many maintain a daily blog, such as the one you are reading right now. What other CrossFit blogs do you read on a regular basis? Workout: 5 Rounds: 10 Hang Power Snatches 95/65# 10 Pushups (slap the chest every other pushup) 10 Pullups Compare to 8/28/08. Post …

Toughening Up

There comes a time in a beginning CrossFit athlete’s training that they stop surviving the workouts and start charging them. I can literally see the change in their eyes. Each WOD is no longer a death march. Heavy days are eagerly awaited. And they crave the rx’d notation next to their time on the whiteboard. Physically they have changed too. …

Absolute Strength and CrossFit

Golden, in route to 2:24. There has always been a debate in Crossfit as to the importance of absolute strength. CrossFit has evolved a lot over the years. When I first did CrossFit, a good 10 years ago, there was no CF Total, 7×1 RM or 5×5 days, or Coach Rippetoe. There was a lot of circuits, a lot of …

Programming

Coach Greg Glassman, the man behind CrossFit. Every WOD has a different flavor and a different focus. A good trainer has a specific reason for all his or her programming. A good trainer doesn’t show up at the gym thinking “Hmm, I will toss in some OH squats, some ring dips, kb swings, and box jumps. Oh wait, I wanted …

SDHP

Tonnie, SDHP. Ah, the Sumo Deadlift High Pull. Not exactly the most popular movement in the CrossFit repertoire. I rarely have people asking me to include it in the day’s WOD. OK, I have never had anyone ask specifically to do the SDHP. It’s hard, it’s uncomfortable, it scrapes up the shins, and, even though it is one of the …

Patience and Persistence

Even the mighty Amundson struggled to learn all the movements in CrossFit and don’t you believe anything different. Nothing comes quickly. A lot of CrossFit is hard. This stuff takes time to learn. You have to give your body the time and and patience to learn the movements. Take the clean and jerk, for example. It is an Olympic event. …

Wednesday

Sage Burgener, clean and jerk. Workout: 10 Rounds 100m Row 10 Pullups 10 Lunges Post time to Comments.

Breath

  Try a WOD or two with a mouthguard and you will really understand the importance of proper breathing. The key to many WODs, especially metcons such as Fran or Helen, is the breath. Many of the benchmark WODs, like Fran, don’t have a serious weight component, but air intake becomes a real problem. One breath-one movement. That is the …

Longevity

Ed pulling 315 for reps. CrossFit West Santa Cruz wants to congratulate trainer Ed Evans on the monster 475# back squat that he did this last weekend. Ed is fit for any age, but that kind of weight at 60 years of age is mind boggling. One of the key anti-aging cornerstones that everyone is looking for is anabolic training. …

Certified

Boz, Kyle, Pat, Austin at the Level 1 Cert at Crossfit One World in Union City. How crazy a lot of people are about CrossFit, you’d think they were certifiable. But, CFWSC athlete Kyle Haynes is more than certifiable, he is now certified. This weekend he took the Level 1Certificaton Seminar and is now a CrossFit trainer. We can look …

Firebreathers

The title says it all. Workout: Christine 3 Rounds 400m Run 12 Deadlifts BW 21 Box Jumps Post time to Comments.

Snatch and Run

John Grimek, weightlifter (1936 Berlin Games), body building champion, gymnast, and all around strongman, demonstrating a one hand snatch. A reminder: the UCSC CrossFit Club is canceled for Friday the 14th. Have a great weekend and we will see you on Monday. Workout (courtesy of the main site): 5 Rounds 15 Hang Power Snatch 95/65# 400m Run Post time to …

The Back Squat

CrossFit North Santa Cruz owner and trainer Dan Grant showing textbook form with 225# under the watchful eyes of Coach Rip at the recent Rippetoe Barbell Cert and CFSCC.  All you trainers out there, take a look at Coach Rip’s expression.  Do you watch your athletes with quite the same concentration and intensity? The back squat doesn’t get a lot …

Commitment

Golden, iron cross. These are a lot of words that describe CrossFit. Hard. Crazy. Constantly varied functional movements executed at high intensity. The word that best describes CrossFit to me is commitment. CrossFit takes commitment in all its forms. In fact, it embodies commitment. The CrossFit attitude of constantly striving to better yourself is perhaps the greatest form of commitment. …

Nutrition

Vyasa, handstand. And dismount. Here at CFWSC we tend to harp on nutrition quite a bit.  I am sure that a lot of you are sick of me asking how much fat was in your last meal or how much starch you had that day, but it’s only because I care.  The ugly truth is eat right or you are …

Friday 11/7/08

It was a busy day at CF West Santa Cruz today. Big classes, lots of deadlifts, some seriously hard work. In other words, it was a pretty good day. Thanks for coming, folks. Please note: Saturday’s 9 AM class is canceled. See you at 10 AM. And congratulations to Molly McV on her smokin’ 1:48 500m row today. Top o’ …