1st and 2nd Pull Transition

The clean and snatch consist of 3 parts.  The 1st pull is from the ground to the hang, basically mid-thigh.  The 2nd pull is from the hang (mid-thigh) to full extension, the top of the jump shrug.  The 3rd pull starts at full extension, ends in the catch deep in the front squat, and consists not of elevating the bar …

2 More Days!

The NorCal Qualifier for the 2009 CrossFit Games is this weekend.  The Qualifier chooses 5 men and 5 women for the 3rd CrossFit Games in July.  It will take place at The Ranch in Aromas, the site of the Games.  It is made up of two days of competition, featuring 2 WODs on Saturday and 1 or 2 on Sunday.  …

Plateau Busting

We all hit plateaus in weightlifting.  Sometimes those plateaus are mental and other times they are physical.  Quite often the same methods for busting that plateau will work for both kinds.  Let’s look at the deadlift for examples. I think athletes get stuck on plateaus with the deadlift more than any other lift.  It’s a big lift with more weight …

Intoxication

It’s Monday night and that means tonight’s post is guest written by Joceyln.  Her post reminds us all of something that is, I think, integral to the CrossFit experience and our love of it. You hear the stories shared by CrossFitters everywhere. You read them in the blogs, and reminisce when you run into a fellow CrossFitter in the grocery …

Taking A Step Back

  Sometimes a movement is just not coming.  Sometimes you lose your confidence and just can’t get it right. A mental barrier gets erected. This can often happen with high skill movements such as the snatch or muscle up.  When this happens, it is best to just take a step back.  Come at the movement from another angle, or even …

Grand Opening Party

That’s right folks, the title says it all.  CrossFit West Santa Cruz is having a grand opening party to celebrate our new box.  The big day is Saturday, May 9th.  There will be a workout at 11 and then a barbecue potluck and party from 12 to 4.  Please come join us.  All are welcome–family, friends, and children. I sincerely hope to …

Batman

I was reading a Batman comic today, and, since part of my mind is always thinking about CrossFit, the thought struck me that CrossFit would be the perfect strength and conditioning regimen for Batman.  Batman, as we all know (and I hope you do, Batman is a cultural icon for chrissakes), does not have any super powers.  Unlike superheroes such …

Injury Recovery and CrossFit

My sister is a dancer in Phantom of the Opera on Broadway in New York City.  Due to a variety of factors, many associated with a life long career in ballet, she has a slow healing factor.  An injury that would take me one month to heal from takes her three.  And just such an injury brought her to CrossFit. She had …

Two Arrows

CrossFit has a saying which most of you are probably familiar with: Mechanical Competency, Consistency, Intensity.   We are looking for technique first.  Then, we want to be able reproduce that technique across an extended rep scheme.  And then, we want to inject intensity into the movement.  This can be accomplished a fews ways.  Through weight or speed.  Or preferably, …

The Body Image Issue

The Monday night post is Jocelyn territory, and in this post she delves into a major issue confronting America, the fitness industry and, even CrossFit. Training solely for aesthetics. Joc; figure show. Training for performance: Joc; 1:27 Grace, 8:13 Helen Training for reward. Mowgli; able to sit, lie down, come, leave it, and leap tall boxes in a single bound, …

Respect

New artwork, courtesy of cool hand Golden, went up on the walls amid lots of action at CF West today. Warning:  rant below.  Feel free to skip it and just do the WOD. Last night I went to a friend’s house to watch the UFC and, to my great surprise and delight, my first karate teacher was there.  It was over …

CrossFitting On The Road

Today’s post comes from CF West trainer Cliff H.  As owner of Adventure Out and an international man of mystery, Cliff travels the globe and the US on a regular basis.  Getting his CrossFit on while on the road is a very real problem for him and a lot of CrossFitters.  Here Cliff mixes good advice with tongue in cheek …

Yes, Deadlifts Again

“Yes, deadlifts again.”  I uttered those words in response to a question from one of CF West’s firebreathers today.  The athlete to whom I was speaking has been training at CFWSC since last summer and really started charging CrossFit about 4 months ago.  Along the way he has put on a good 15-20 pounds of solid functional muscle, cut fat …

CrossFit Attitude

Today’s post is written by my cousin Jason, who CrossFits in Seattle.  A former standout collegiate swimmer and water polo player at UW, he has been training for a couple months now, and, in a familiar story, is loving it and the results.  He send me this email today and I thought it worthy of posting.  Each reader will take …

Complacency

Athletes tend to be kind of lazy.  Hell, humans tend to be kind of lazy.  You probably tend to be kind of lazy (I am). Now, don’t get all ruffled or sore, let me explain what I mean. I am not talking about lying on the couch in dirty undergarments eating chips, would like to change the channel but the …

Underground

Today’s guest post is courtesy of CF West trainer and firebreather Jocelyn Forest. Everyone knows that the fitness world is a multi billion dollar industry.  You can’t flip through the TV channels without seeing an infomercial on the latest ab machine that promises to help you lose 10 inches in just days or your money back.  Or flip through a …

Ability and Potential

As a CrossFit trainer, I am always pushing my athletes.  As a coach and a teacher, I don’t hesitate to modulate my voice to get greater performance from my athletes (read: I am not scared to yell).  However, and I think this is very important, I strive always to understand the potential of the people with whom I am working. …

The Weekly PR Board

Please excuse the lack of a post yesterday.  I was experiencing serious technical difficulties by forgetting my camera and laptop at the box. Every CrossFit gym that I have been to has some kind of record board.  Reserved for the top few in each WOD or movement, the record board is a pretty coveted place to have your name (alas, …

Old Skool

There was an act of intentional sabotage today in Santa Cruz.  Someone cut the main AT&T fiberoptic lines leading to the South Bay and plunged all of Santa Cruz and surrounding areas into communication darkness.  Home phones, cell phones, and the internet all did not work.  Banks shut down because they could not access the 911 network in case of …

The King of the Lifts

  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 power like …