The Silver Cup

When the first Roman envoy went to Carthage, they were stunned by the wealth and opulence of the city.  Jewels, fair cloths, rich foods, gold and silver, all as yet unseen by the Romans were commonplace. When Carthage sent an embassy to Rome, the Romans launched a search for suitable tableware with which to serve their guests.  But, in all …

Commitment

“It was an odd thing, the picture. The scene was some mountainous region…  A tall spire of rock stood against the sky, with a tablelike boulder balanced upon it like a hand calculator on the tip of a pen.  It was a wonder that it could do so. Perhaps five meters away from the edge of the balanced boulder was …

Raw Strength Work

Mondays at CF West Santa Cruz are devoted to raw strength training.  We call it Raw Strength Mondays. Each month or two, a different raw strength lift or movement is focused on.  For the past two months, June and July, the focus has been the back squat. The rep scheme stays constant, 7 sets of 3 with the first several …

Preparation

Tonight’s post is written by Cliff Hodges – hands down the most handsome of the CFWSC trainers (see guys, this is what happens when you put the post in my hands!).  Enjoy: I can’t help but feel that every time I walk in to the box, I am preparing for something.  Getting ready for a grand moment of judgment, fine-tuning …

Scale Up

Tonight’s post comes from Jocelyn – who regularly scales up to the Rx’d men’s weight on WODs just to make Cliff look foolish.  Enjoy: Scaling up. There’s lots of ways to do it. Not to mention, with all of the preaching I do about getting better, it’s one of the many things you can do for just that. Feeling strong? …

Thank You

Faces of the Party #3: The Youngs. The CF West community workout and party was a great success.  Over 50 people came and worked out, and the barbeque and party was even more fun.  Thank you to everyone who joined us.  CF West has a great community and days like this show me how lucky I am to be part …

The Temple

Most people don’t think of a CrossFit box as a place that changes lives.  Sure, people get fit and healthier, but how big a deal is that? Ya know folks, it is a huge deal.  Just tremendous. Fitness to people who haven’t had it before quite literally changes lives.  A lot of the changes are physical—the ability to simply do …

Party Time!!

Tomorrow, Saturday the 25th. Classes will be held at 9, 10, and 11. Everyone, regardless of fitness and strength level, is welcome. The barbeque and party starts at 12 noon.  Everyone, regardless of eating and drinking ability, is welcome. See you all there. If you want to bring something for the party (we are supplying a keg), please sign up …

King Kong

Golden Brown – King Kong – CrossFit West from Crossfit West Santa Cruz on Vimeo. King Kong is a workout that has been floating around the CrossFit world for little while now.  Certainly one of the heaviest, if not the heaviest of the CrossFit WODs, King Kong mixes heavy lifts with bodyweight gymnastic movements. 3 Rounds 1 Deadlift 455# 2 …

Re-Inspire

Today Jocelyn writes about an affliction that hits all of us at one time or another–lack of inspiration. Last night I received an interesting email from a CF West member that really got me thinking about a common topic. It was an email that I myself could have written on many occasions in my athletic career. It’s been over 6 …

CF West Community Party

Next Saturday, the 25th, CF West is having a high summer community workout and party. We will hold classes at 9, 10, and 11am, with the party and barbeque to follow immediately.  Please bring friends and family; all are welcome.  The workouts will be appropriate for all fitness levels, so please come out and join us. Please post to Comments …

Move

10am Man, it feels good to just move.  Some of you may know that I have been injured and unable to train for a while now.  Well, I’ve been feeling better for the past couple of weeks and I have started training again and, I have to admit, it just feels so good to move again. For what seems like …

Milo

In the late 6th century BC, there was a Greek city in southern Italy called Croton.  Croton was a city famous for its athletes, having produced a number of Olympic champions.  The most renowned was the wrestler Milo. Milo won several Olympiads and was also famous for his feats of strength. One of the legends about him is that he …

The Constant

There is one great constant in the constantly varied world of CrossFit.   Gravity. That’s right, gravity.  Gravity humbles us all.  But it also elevates us.  It makes us all champions and Olympic competitors.  There is a famous line by Henry Rollins (yes, the Henry Rollins), “200 pounds is always 200 pounds”.  Rollins didn’t mean it this way, but the 200 …

Two Oars

  Have you ever tried to row a boat?  It is not as easy as you might think.  If you don’t move both oars together it is very easy to kind of wobble from left to right even if you don’t go in a circle.  Both oars need to be going at the same speed to go forward. CrossFit is …

Every Dog Has His Day

In today’s post, Jocelyn writes very honestly about her experience at the CrossFit Games last weekend. I think I speak for all when I say “Joc, you are still our hero no matter what happened at the Games.  We love you champ, and are proud of the way you represented CF West.” It’s been 2 days since the end of …

Strength Tricks

CrossFit is pretty well rounded fitness.  After all, that is the idea. As a whole, CrossFitters are a lot stronger than they look.  At the 2009 CrossFit Games, held this last weekend, 22% of the male competitors were able to deadlift over 500# less than an hour after a brutal 7k hill run, and a lot more came very close. …

Back To Business

The Games are over and CF West is back to business.  The business of getting you fit.  CrossFit. Classes resume Monday morning at 6am. On the Saturday, July 25th, CF West is hosting a community party.  Details to be announced, but think workout and barbeque.  Please save the date. See you soon. Workout: 10, 8, 6, 4, 2,  Snatch 135/85# …

Jocelyn at the Games

  Way to go Joc.  You put in an incredible effort.  We love you.  And congratulations on your 20# deadlift PR! If you are interested in carpooling to the Games on Sunday, give me a call a little after 9 and I will know when Cliff and I are heading out.

Affiliate Cup Competition

CrossFit West Santa Cruz received its affiliate in February of 2008.  We had a place lined up on the westside of Santa Cruz (at the time there were no other affiliates on the westside, hence CF West Santa Cruz) and we opened our doors for almost 3 weeks before we were asked to leave due to noise complaints from a …