Calm Aggression

Many of the lifts in CrossFit are hard.  The weight is often quite heavy and the reps come hard and fast.  So, let’s not make it any more difficult for ourselves.  At CF West, we talk about tension a lot.  Before a deadlift, for example, we want to create as much tension in the body as possible.  More tension means …

Why Did You Start CrossFit?

  What about CrossFit first bit your imagination?  What got you hooked? Please post to Comments. Recently we have been working the overhead squat in detail and abundance.  The OH squat, in my opinion, is one of the most underrated and least practiced movements in the CrossFit arsenal.  Very few movements tie the body and mind together like the OH …

UCSC Men’s Soccer

Week 6 WOD: “Jackie” For time: 1000m row 50 thrusters 45lbs 30 pullups

June

June has been quietly coming and training at CF West for about 6 months now. She always says hello with a smile and a kind word (even to Kyle and his black as midnight heart).  She is the kind of person that it is just nice to talk to.  Due to her hectic work schedule (she is a nurse), she …

Milestones

    One of the things that I like most about CrossFit is its recognition of milestones.  And there are a lot of milestones in CrossFit.  It is kinda never ending, which is another of my favorite things.  One’s first couple kipping pullups and first muscle up are certainly big milestones.  How about a 2xbodyweight deadlift.  Simply doing one of …

T-Shirts

CrossFit West Santa Cruz T-Shirts! Get yer t-shirts folks.  We are currently developing new shirts and we probably won’t reprint the old ones.  We still have some of the “If CrossFit was easy it’d be your mom” shirts that have swept the CrossFit world like wildfire and are pictured above. The baby dolls are 25 bucks and the black Ts …

Power Output

    CrossFit likes to talk about power output a lot.  Thus the formula Weight x Distance/Time=Power.  At CrossFit, we want to move large loads long distance quickly.  This goal influences both our choice of movements and the manner in which we perform them.  As we all know, multi-joint functional movements are our desired exercises.  A heavy deadlift moves a much …

Fear and Insecurity

    CrossFit should be a joyous activity.  Huh?  CrossFit is all about being hardcore and elite and extreme, right?  Sure, a bit, but in the end, Crossfit is about having fun.  Yes, the kind of fitness that CrossFit seeks and engenders is no laughing matter, but if doing CrossFit isn’t fun and doesn’t make you happier, then don’t do …

CrossFit Boomers

  CrossFit West trainer Ed Evans has been leading a class specifically designed for seniors.  The class, called CrossFit Boomers, meets Monday, Wednesday, and Fridays at 7AM.  Ed, a former AAU weightlifting and California State powerlifting champion, is the guest writer for today’s post. CrossFit Boomers is designed for the baby boomer and beyond.   The class addresses balance, flexibility, …

Mindfulness

  Mindfulness is a term usually associated with Zen Buddhism (it is part of the Eightfold Path) or martial arts, but it applies equally to CrossFit.  The purpose of mindfulness is its applicability to every day life.  And so is CrossFit’s, as it is GPP, General Physical Preparedness. Mindfulness is constant awareness.  So, in many ways, is CrossFit.  Often I …

Warm Ups

   Creeeaaak. The boys scorpion stretch during warm up.   CrossFit is different from the average gym routine in just about every way.  And warm ups are no exception.  The idea of the warm up in CrossFit is not just to get the body warm, as in 10 minutes on the stairmaster, but to work the body through movements that …

Train Smarter

    CrossFit West Santa Cruz trainer Kyle Haynes is the guest writer for today’s post.  Kyle is one of CF West’s top athletes and a CrossFit Games hopeful.  Although he is fairly new to CrossFit and training in general, Kyle has approached his training with true dedication and discipline.  And his times and weights strongly show it.  Here he …

258 Pounds!

It must have been the rain, but there were a lot of people getting some Sunday workout yesterday.  Those of us who braved the deluge and made it in were treated to a serious display of strength.  Ashley deadlifted 258#, about 2.25 times her own bodyweight.  And it looked easy.   Congratulations on a monster lift Ashley. Workout: One of …

The Record Board

Ah, the record board.  Some love it, some hate it.  CrossFitters are a competitive lot.  That competitive drive should mostly be with yourself and your own times, but certainly some competition with your fellow CF West mates is a healthy thing.  The one caveat, however, is that sportsmanship is always the law of the land (or at least at CF …

The Total

A number of years ago, it was determined that CrossFitters were lacking in absolute strength. The Crossfit Total was developed by Mark Rippetoe in order to increase the absolute strength of CrossFitters and incorporated into CrossFit in 2006.   The Total is the sum of the best of 3 lifts in the back squat, deadlift, and press, hailed by Rippetoe …

Squats and Knees

  One of the largest complaints about squats is that it hurts people’s knees.  I have a secret complaint about knees and squats too and I can guarantee it’s not that squats hurt knees.  It’s that squats are always blamed for knee problems, or back problems.  It’s not that squats are bad for knees, it’s the way most people squat that is bad …

“What Are You Training For?”

  “What are you guys training for?”  It is a question I am very familiar with.  All this last summer CF West held regular workouts at the East Field track at UC Santa Cruz, and Amundson and I worked out there off and on over the years as well.  Even at Gold’s Gym Santa Cruz, where CF West rents space, …

Progress

Aww, nothing but love for her coach.   Jocelyn did her first CrossFit workout almost 6 months ago, on September 14th.  The WOD was The Chief.  As today was her birthday, she chose to revisit The Chief in order to gauge her progress.   For the past months, Joc has been training hard and regularly. She is eating in the Zone. She …

UCSC Men’s Soccer

Week 3 WOD: 1 mile run 50 pull ups 100 pushups 200 squats 1 mile run Do not move on to the next exercise until all reps are completed. Partition the rest as needed. Jumping pullups are acceptable.