Nuts and Bolts Update

Well folks, we have been in the new box 2 weeks now and I am absolutely in love. Sometimes I catch myself just sitting there staring around me. When I started CrossFit West Santa Cruz over a year ago, this is the way I envisioned my gym. I am so grateful to Cliff and Jocelyn, all the ace CF West …

Explosion

Very few people train for explosion. Lots of people do pushups, not a lot do clapping or chest slap pushups. Lots of people do squats (well, maybe not that many), but not a lot really jump. Lots of people jog, not many sprint. Lots of people do pullups slow and controlled, working the muscle in isolation. Not a lot do …

The CrossFit Look

One of CF West’s athletes is a bartender at a local Santa Cruz joint.  Last night she was asked if she was a rock climber.  Another of our athletes tends bar at a different place and she is often asked if she is a dancer, or a yoga practitioner, or a swimmer, or a climber.  Any gathering of CrossFitters is …

Variance

The guest writer for today’s post is CF West trainer Derek DeLong.  Derek is renowned for the variety of movements and programs with which he trains.  Derek is currently doing and seeing great results with the Smolov Squat Program.  Although Derek wrote this post before yesterday’s was published, and thus it is not a critique, his post dovetails perfectly with …

The Good, the Bad, and the Ugly Exercises

CrossFit has a lot of exercises and movements in its repertoire.  Olympic lifts and assistance exercises, power lifts, bodyweight movements, gymnastics movements, monostructural movements like rowing, running, and jump roping, kettlebell movements, and probably a lot which I am forgetting.  How in the hell do you ever program all these?  How do you pick the best ones? The answers are …

Excuses

Warning: this post is a continuation of yesterday’s and may be taken as insulting or offensive by some. If you are extremely thin skinned, please skip this post and check back tomorrow. You hear a lot of excuses around the box.  In fact, some CrossFit affiliates have an excuse board where all the great excuses are written.  You know, all …

Backgrounds

One often hears in CrossFit about how one athletic background is better than the other. Gymnastics, Olympic weightlifting, dance, wrestling, martial arts; these are a few of the backgrounds I often hear that are considered especially advantageous to have if you are a CrossFitter. However, a quick look at the top performers at your affiliate will reveal that probably very …