Ovid

  CrossFit West – Cindy – May 09 from Crossfit West Santa Cruz on Vimeo. The Roman poet Ovid (Publius Ovidius Naso) lived from 43 BC  to AD 17 or 18, and thus through some very famous times.  His life witnessed the passing of the Roman Republic and the birth of the Roman Empire under Julius Caesar and Caesar Augustus.  He was …

Modern and Anachronistic

With most programs, there is a lot of talk about adapting the program to suit the individual needs of the practitioner.   This kind of thinking is considered progressive and modern.  At CrossFit West, however, we are a little more archaic.  We believe that the individual should change to meet the program. This is not to say that we don’t take …

The Rising Sun

I got to the box at 5:40 this morning. It was quiet, so quiet and still. At no other time in the day does the box feel like this. Even when there is no one training, or even here, there is the residue of the earlier classes. There is still a palpable feeling of effort and work. Of strain. The …

Bar Path

Straight. That is all that needs to be said on the matter. Seriously. For our intents and purposes, the bar path on any lift should be straight up and down. Completely vertical. Check out the videos below for a comparison of bar paths and styles. Please post thoughts to Comments. Workout: Snatch 7 sets of 3 reps where the last …

Some Thoughts on PRs, GPP, and the Storms

One of the most problematic aspects of CrossFit, as a coach, is it’s lack of a regular end goal.  For the vast majority of CrossFitters, there is no CrossFit season or championship.  CrossFit’s stated aim of General Physical Preparedness (GPP) can be hard for a coach. CrossFitters are a pretty competitive bunch, especially with themselves.  The lack of an end …

Inner Dialogue

One doesn’t come across too many professional athletes, much less ones who were celebrated MVPs.  In order to reach, much less excel at that level, an athlete needs a very strong mental resilience and toughness (not to mention physical excellence).  CF West coach Jocelyn Forest is just such an athlete.  She retired from professional sports at the top of her game and …

A Week In Pictures

It was a good week at CF West.  Thanks for coming out and training so hard folks. Workout: 3 Rounds 10 Push Press 135/85# 10 Burpee Box Jump–every other pushup is chest slapping 10 Pullups Post time to Comments.

Well Rounded

I was having a bit of a chin wag with CF West’s new coach Jason H and we were talking about bygone days at the old HQ here in Santa Cruz.  I had just spoken with Greg Amundson and since Jason is also an old friend of Greg’s (Greg and I used to take Jason’s class), I was filling him in …

Jump

“Oh, I get it. You want me to jump, really jump.”  If only I had a buck for all the times a trainee has said that to me.  As the CrossFit O-lifting guru Mike Burgener likes to say, the Olympic lifts are just a jump and a land.  This is certainly true, but the problem is the couple hundred pounds …

Hard Work

I know that it makes me sound very curmudgeonly, but I just don’t think people are used to hard work.  Not that I am comparing current work ethics to those in the 1950s or anything (heck, I’m only 32), but it just doesn’t seem like I see a lot of really hard work these days.  One of my closest friends …

Feedback (AKA Speak Up)

I realize that when I am teaching a class, I look pretty good.  You know, all-wise and all-powerful. Possessed of great knowledge and a booming storm god-like voice.  The wielder of those deadly weapons the stopwatch and the dry erase marker, the pairing of which can strike fear into even the strongest.  But benevolent of course.  Always benevolent. This is …

The Affiliate Cup

  CrossFit West Santa Cruz is signed up for the Affiliate Cup in July at the CrossFit Games.  The teams consist of 6 people, with at least 2 women.  I am going to leave the members of that team in your hands.  Please cast your vote in Comments, or talk to me.  Anyone who trains or teaches at CF West …

Jocelyn On Overtraining

Jocelyn lays the smack down about overtraining.  Take heed, folks. Monday, 5/18/09… REST.  This is what I wrote in my CrossFit WOD journal today.   It was midday when I finally decided to listen to my body and take an extra rest day.  This was only decided when I took the short flight of stairs up to the office to file …

Fly Weight

You’d never believe it to see her.  I have seen her lift a hundred times, and I still can’t believe it. Craning her neck to get over 5 feet, her nickname isn’t “Fly Weight” by chance.  But Ashley is strong, seriously strong.  Her lifts are becoming part of CF West legend.  She had hit 12 bodyweight overhead squats, lofted well …

Jason

CrossFit West Santa Cruz is very pleased to welcome a new coach to its training staff.  Jason Highbarger is one of the most experienced coaches in CrossFit, having been one of the very first to train with Coach Greg Glassman here in Santa Cruz at least a decade ago.  Normally I prefer to hire from within the CF West community, …

Hard and Heavy

Hard and heavy has long been the watchword at CF West Santa Cruz.  It is the CF West official programming philosophy.  Our athletes have made their biggest gains by constantly pushing the limits of their strength.  The most effective way we have found to do this is through the heavy metcon.  Heavy weight moved at high speed for 4 to …

New Goals

  I was looking over some posts from the beginning of the year and I had a good laugh reading some of the CrossFit New Year’s resolutions.  What made me laugh was how many of them have already been met.  Here are a smattering of examples: Jocelyn-qualify for CrossFit Games (#1 from NorCal baby!), sub 1:30 Grace       …

Imbalances

CrossFit shows up imbalances well.  And that is a good thing. At worst, imbalances can lead to injuries as dominate muscle groups over work at the expense of weaker ones.  At beast, imbalances lead to…well, a lack of balance.  And that is not a good thing.  Often these imbalances are a result of years of sports and other physical activities …

Standards

There is always a big buzz in CrossFit about standards and form.  Yeah, buzz.  Maybe argument or bitching is more accurate.  You know the old joke about how many CrossFitters does it take to screw in a lightbulb?  Three.  One to screw in the lightbulb, one to time it, and one to bitch about form. On one hand, standards are …

Rest Day

It’s a rest day folks.  My apologies, but sometimes you just have to have them. Train hard. Happy Birthday June! Workout: 5, 4, 3, 2, 1 Deadlift 275/185# Thruster 135/95# Burpee Please post time to Comments.