Rx

By Jocelyn Fran (95/65)…Grace (135/95)…Diane (225/155)…Nancy (95/65)…Elizabeth (135/95)…     Just to name a few. On average the difference between men’s and women’s rx’d weight is about 30%. Does that mean to say that women are on average 30% weaker than men? How did we come up with this number anyway?   Then there was the Nor Cal Qualifier. Some …

Paleo Finish Line

Paleo challenge participants! We are rapidly approaching the finish line.  The Paleo Challenge will officially come to an end on September 8th, 2009.  We at CrossFit West are so very proud of all of those who took on the challenge to make this healthy lifestyle change.  Although the official challenge will be ending soon we are confident that you all …

Parks and Rec

By Jocelyn This summer CrossFit West Santa Cruz offered a little something special for the community.  We ran a CrossFit class through Parks and Rec which took place in the Louden Nelson Center Park in Downtown Santa Cruz.  For eight weeks our class of 9 met every Saturday at 11AM, our creativity put to the test with little to no equipment, to CrossFit our butts off.  …

GPP and Sport

By Jocelyn   It’s amazing how General Prepared Fitness can prepare you for things in life out there.  The things we do in here make it quite effortless to do things like haul 5 bags of heavy groceries up the stairs or move furniture from one room to the next.  But I am a firm believer that, although it is …

CrossFit People

By Jocelyn   You know?  I just love us.  CrossFiters.  We are just good people.  Nice to be around.  Trust worthy.  Friendly.  Supportive.  Full of integrity.  It’s great.    Today Leah stopped by on her way to Costco just to say hi.  I hadn’t seen her in two weeks since I left for my softball trip to Greece (more about …

Sweet Dreams

By Jocelyn   Nine good hours. That’s my magic number. Anything less than that in regards to sleep, especially if it’s consecutive days, I start to crumble; mentally, physically, emotionally. You know, I’ve actually had people scoff at me about needing that much sleep before as if to imply that it’s a result of laziness. And there were moments when …

Evidence Based Nutrition

Post and Workout brought to you by Jocelyn There’s all this controversial banter out there right now about nutrition and the “right” way to fuel up. Should we Zone, eat Paleo, or do both? Does it really matter that much if we weigh and measure? And how about beans and tofu? Isn’t that a good source of protein? With just …

Nature

Tonight’s post is brought to you by Cliff… “Nature never became a toy to a wise spirit. The flowers, the animals, the mountains, reflected the wisdom of his best hour, as much as they had delighted the simplicity of his childhood.”  -Ralph Waldo Emerson This is by far, my favorite Emerson quote.  I’ve written it on the inside cover of …

A Saucey Subject

Tonight’s post is brought to you by Cliff, jack of all trades… (you know the rest…) Everyone loves sauce, right?  No, I’m not talking about my girlfriend (but yes dear, I love you too). I’m talking about SAUCE: ketchup, mustard, teriyaki, BBQ, ranch, rémoulade (that was for you Vero), thousand island, marinara, the list goes on and on.  Sauce is …

CrossFitting Around the World

Tonight’s Post is coming to you live and direct from Jocelyn Forest, currently on softball tour in Italy and Greece.   CrossFiting Around the World It’s not just a line we throw out there to sensationalize the convenience of CrossFit.  It’s actually true.  CrossFit can be done anywhere.  When you’re camping or backpacking you can find trails for sprints, and …

Obstacles, Hurdles, Pitfalls

The guest writer for this post is Golden Brown.  Golden recently completed the WOD “King Kong” as rx’d, a long standing goal, only to promptly seriously strain his wrist.  Barred from doing most movements requiring the use of both hands, he has attacked his limited movement training with a vengeance, recently squatting a way-below-parallel 390#. Thanks for the post Golden. …

The Little Things

The fastest, most explosive, most agile athlete at CF West never does a WOD, never hits heavy deads, and can’t do a single pullup (although he can drag a 63# kettlebell, that’s bodyweight and a half, a short distance).  He doesn’t really train in the strict sense and pretty much eats anything he can.  As I am sure you have …

Bodyguarding

“Last night I almost dislocated my knee executing a block. I went to take a lateral hit and my skate got locked up with someone else’s – I moved and my skate did not. I literally felt my leg rotate in my knee socket and start to push out – It was THE worst pain I have ever felt in …

Practice, Purposeful Practice.

Most CrossFit classes are an hour long.  That is plenty of time to warm up, train a heavy lift, and hit a WOD, but it doesn’t leave a lot of room for practice.  Deliberate practice. Going all out on a WOD, Grace for example, is not deliberately practicing the clean.  Going all out on Grace is training, not practicing.  Practicing …

CF West Community

One thing I like about CF West is that the members show up in all the different trainers’ classes.  I teach Monday, Wednesday, and Friday. Jocelyn and Kyle teach Tuesday and Thursday.  Jason teaches Monday through Thursday.  The same people come to all the different classes depending on their schedules or where they are in their 3-on-1-off cycle.  Members do …

Beowulf

The oldest known English work is Beowulf.  It chronicles the adventures of the Geat (Swedish) hero Beowulf as he fights monsters and dragons.  The epic was written around the end of the first millennium CE and was likely compiled from earlier oral traditions.  I have always had an idea that Beowulf was meant as a primer for young princes and …

Bon Voyage

Tonight’s post is written by Jocelyn who will be out of the country for two weeks. No worries though, all her classes will be covered by the black heart himself. After a weekend of demolition, dust, construction, and hard work by many friends and members of CrossFit West I arrived at the box only to find it sparkling with 400 …

Thanks For The Help

Well folks, it was a very long day, but the improved CF West is finished and ready for action.  Come check it out. Thank you to all who came by and volunteered their time on a beautiful Sunday.  Everyone’s help was greatly appreciated. Thanks again. A special thanks to Matt and Dennis for all the construction. Workout: Grace 30 Clean …

Come Help Finish the Job

The wall is out.  Everything looks great.  But, there is still a lot of work to be done.  We need to dust, mop, and clean.  Paint, stencil, and stain.  And lay mats in the new training area. Not too mention that someone needs to hold Cliff’s hand at the lumber yard (he gets a little lost and intimidated). If you …

Sunday

The construction is on. The professionals will be done today and then it is up to us to lay the mats and configure the platforms and such. If you have the time and the desire, any help would be greatly appreciated.  We are meeting on Sunday at 11am to finish the job. Hope to see you there.