New Year’s Resolutions Revisited

  Many of us made CrossFit New Year’s resolutions at the beginning of January.  One month later, I know that some of those goals have already been met–Grace rx’d for Cliff, muscle ups for Golden. Does anyone else have any New Year’s resolutions that have already been met?  Does anyone feel that they have already made significant progress towards any …

Functional Movement

Functional Movement is quite the buzz word in fitness these days and we certainly use it a lot here at CrossFit. But, what really does it mean? Well, in my opinion, it has a couple of meanings. Some people are really strict about their definition of functional movement. If you read the CrossFit forums at all (warning: hours of one’s …

Rep Schemes

CrossFit uses a wide variety of rep schemes.  All the way from dozens of reps to 1.  ‘Constantly varied’, remember.  The number of reps in a workout gives one a big clue as to what kind of weight is called for.  It also gives an idea what kind of workout the WOD is meant to be.  Now, all this sounds …

The Group Dynamic

  Camaraderie and community.  This is what CrossFit parses down to.   I was never a big ironhead before I started CrossFit.  Sure, I worked out and lifted weights.  I went to the gym regularly, and, since I had been a fighter, I worked out a bit differently than most people. Probably a little more intensely.  I even had a …

UCSC Men’s Soccer

Not many of you know that CrossFit West Santa Cruz does a lot more than classes at Gold’s Gym.  CFWSC Trainer/Co-Owner Selene Teitelbaum has been training several UCSC teams on campus over the past year.  Selene is the Head Women’s Volleyball Coach at UCSC and her team started doing CrossFit with CF legend, Greg Amundson, and has continued to train …

Scaling

  One of the key components of CrossFit is its complete scalability. Scaling up, or usually down, enables people of all fitness and strength levels to perform the same workout. With weightlifting, scaling is easy. Simply add or take off weight from the bar. The movement itself can also be scaled. For example, if the snatch is called for, but …

The Big Party

CrossFit West Santa Cruz’s 1 year anniversary is fast approaching. We received our official CrossFit affiliate status just about a year ago. The big day is Friday, February 6th. We have a couple events planned. The first is a workout. Duh, of course there is a workout. A big group WOD is planned for 4PM on Friday. The party will …

Rx’d

Rx’d. As prescribed. Doing a WOD as prescribed, rx’d, for the first time is a big deal. No matter your score, even if you could have timed the WOD with a sun dial, you know that there is no where to go but up. Or down, as the case may be. Down in time. No more struggling just to make …

Sweat Angel

A dishonest sweat angel is hard to find. Workout: 5, 4, 3, 2, 1 Clean and Jerk bw Muscle Up (if you can’t do a muscle up, sub 4 pullups and 4 dips for 1 muscle up) Post WOD and score to Comments.

The Oxidative Pathway

At CF West we like to lift heavy. And we have some decent numbers (none of them mine, sadly). A 450# back squat, 485# deadlift, 230# overhead squat, 225# press. We also like heavy fast WODs, and this focus gives us (well, not me again) some decent times. A 1:44 Grace, 3 minute Isabel, sub 8 Helen. We regularly do …

Train Like An Athlete

What is the difference between being an athlete and being in shape? Is it the same thing, or is it really quite different? A big clue can be found in the places where athletes train and the places people go to be in shape. The average gym or fitness center is full of machines and the ilk. Lots of them. …

The Love Affair

  At CrossFit West Santa Cruz, we have always had a bit of a crush on the barbell.  Don’t get me wrong, kettlebells, dumbbells, sand bags, and med balls are all great, but nothing has captured our imagination quite like the barbell.  The barbell and a load of bumpers. I know that there are affiliates out there that train almost …

Martin Luther King Day

CF West is open as usual today.  Classes are 6 and 9 AM, and 12 and 5:30 PM. I hope to see a big turnout. Happy Holiday. Workout: Isabel 30 Snatches 135/85# Post WOD and score to Comments.

Overhead Lockout

Full extension takes several forms. On a clean, or  SDHP it is shoulders up into the ears, hips forward and high, driving through the heels. Going overhead, full extension is the arms locked out, shoulders active, head and chest forward, stomach tightened down.  The load is held overhead by a body that is one unit, connected, not balanced overhead like …

The Muscle Up

The ultimate pull combined with the ultimate push. A huge pullup and an incredibly deep dip. It is one of the biggest standards in CrossFit. Few accomplishments feel better than a first muscle up. Strength, power, flexibility, speed, coordination; the muscle up employs nearly all of the Ten Attributes of Fitness espoused by CrossFit. One of the most important aspects …

It’s a Rough Life

One of the staples in a CrossFit gym are gymnastics rings. Above and beyond the vaunted muscle up, rings offer a plethora of great exercises and many progressions. Unlike most of the movements in CrossFit, many of the movements performed on rings are simply too difficult for most of us to perform, and there is a true lack of scaling …

Weaknesses ’09

  Weaknesses. Oh yeah, I have them.  And I was graphically reminded of that today.  One of my biggest weaknesses, one that I was ignoring very well, reared up and smacked me, loudly and painfully, right in the proverbial face. Ring dips. Ninety of them, to be precise. After the first set of 10, I was reduced to doing them …

The Video Page Is Up

  Well folks, after a lot of frustration and several panicky calls to Kyle, I actually got the official CF West Santa Cruz video page up and running.  The solution turned out to be ridiculously easy, even for me.  I watched a youtube video about how embed a video into a wordpress website.  Imagine, a video about how to embed …

New Website Features

  We are adding a couple of new features to the CFWSC website.  The first is an op/ed page for essays, articles, rants, and the like.  So feel free to submit anything fitness or CrossFit related.  Just send it to [email protected]  The second feature is a video page for superlative athletic achievements, efforts, and improvements.  Some of the videos we have …

CF Ventura

    Kyle and Jocelyn, last round of pullups. CrossFit Ventura owner Colin Jenkins stopped by CF West Santa Cruz today and trained with us.  Colin, quite a firebreather as well as a CrossFit Games veteran, a knowledgeable trainer, and a pretty nice guy, brought a lot of intensity to a great class.  A Santa Cruz native, Colin will be back in …