Candy Hangover Cure

There’s no better way to cure your candy hangover than by popping in to Sunday’s open gym for some extra work.  Come attack your goats.  Work your weakest strength move.  Have a trainer put you through a metcon.  Do some hand stand holds or row a 1k.  Do something you haven’t done in a while or better yet, something you …

Happy Halloween!

  Don’t eat too much candy! Workout: OH Squat 5,5,5,5,5 3 Rounds 15 Thrusters (135/95) 15 Ball Slams (40/25) 15 Burpees 15 Double Unders *Metcon courtesy of CrossFit Football

Costume time!

Yes that’s right.  It’s time to put on your real costume.  Not like skins socks paired with real socks and flip flops, accompanied by a pair of huge sunglasses a hippy power to the planet shirt, and ironically a fur coat (Cliff).  But a real life Halloween cosume!  Come tomorrow (Friday) and on Halloween (Saturday) dressed in your very own ingenious …

Bison Burger Night

By Jocelyn Ground Bison Burger-on Ice burg Lettuce w/tomato, pickle  Side of veggies- Asparagus, Zuccini, Onion  Recipe: Set oven to 415 degrees.   Cut Veggies and lay them on a cookie sheet.  Drizzle with Olive Oil or spray with olive oil (I found a great olive oil sprayer at World Market- one of my favorite kitchen purchases ever).  Season with your …

Imagery

By Jocelyn “I’m not sure yet if it was a nightmare or if it’s a good thing, but I had my first CrossFit dream last night.” Wiser confessed to me in class this morning. “Oh Wiser, this is just the beginning,” I joked back. The thing is, Wiser has been getting better and better lately. Rather than letting his ego …

Stretching and Recovery

By Jocelyn   Many of us are guilty of it.  We cruise in excited for what today’s CrossFit class will bring, happy to see the friendly CF West faces.  We warm up, do our strength moves, get our metcon on, collapse on the floor for a few moments.  And then we grab our bag and head out.  But we forgot …

Throwdown Results

The King of the Hill Throwdown went down today and was a huge success.  CrossFit West Santa Cruz and CrossFit Los Gatos had 10 teams combined, including 2 Rx’d teams each.  It was a nail biting event that featured a team AMRAP 10  min of “2 min defense”  (1 Power Clean, 3 H.Cleans, 2 Jerks) a Max Deadlift, and a …

KING OF THE HILL!

It’s here!  The King of the Hill CrossFit Challenge.  CrossFit West vs. CrossFit Los Gatos.  Who will bring home the title?  It’s up to you!   Calling all CFWSC ballers! If you haven’t signed up to compete it’s not too late.  Sign in and warms ups tomorrow, Sunday, at 8AM.  Workouts start at 9AM.  Adamant about your rest day?  Come cheer …

Final Paleo Vote

So, just in case the suspense was not already enough, it comes to this… We’ve got ourselves a 3 way tie!  This means we’ve got to have a re-vote for those top 3.  First, before I announce the finalists, I want to say how proud I am of each and every participant.  Each person who joined this challenge did an …

King of the Hill Challenge

The long awaited King of the Hill team throwdown with CrossFit Los Gatos is this Sunday.  We plan on making this an annual challenge and you better believe that CF West wants to be the inaugural champions.  The first WOD will kick off around 9am and we hope to have the whole thing wrapped up by 3PM or a little …

Boomers and Ladies!

Posted by Jocelyn   CrossFit West is very excited to have our beloved trainer and friend, Ed Evans, on our team.  Ed is a well known and well respected CrossFit trainer who for years has worked with elite athletes and the general population alike, always yielding amazing results.  Ed was actually the first person to spot me in Gold’s gym a little …

CFWSC in Action

Workout: “Heavy Elizabeth” 15,12,9 Clean (175/123) Weighted Ring dip (45/30)

Favorites

By Jocelyn Wall Balls.  I just hate doing them.  For some reason the awkwardness of the weight distribution in the ball just throws me off when I have to recieve it as it fall back down towards me.  Then you have the light weight and high reps that is usually associated with them.  They’re just not my cup of tea.  I …

Heavy Weights Don’t Bulk Women!

“I don’t want to get bulky, I just want to get toned.”  I’ve heard it a million times before, particularly from women who inquire about CrossFit.  Well duh!  I don’t know many women who want to get big or get buff or look like a man.  What’s worse is that women really think that by lifting weights the results will be just that.  …

Iphone App “WOD”

Tonights post is by our very own Casey Marshall.  Casey is a computer programmer who after discovering CrossFit West Santa Cruz recognized the need for a more technologically advanced way to document our efforts.  Check out this fantastic new application: Starting out with CrossFit, one of the things that immediately appealed to me was the scientific mindset of many of those behind …

Hydration

Hydration: the level of water and electrolytes available for your body to sustain a particular level of performance.   At CrossFit West we constantly remind you all of important things about recovery.  We shout things like, “be sure to stretch and ice!” and “drink lots of water!”  These things should not be taken lightly and are an essential part of …

The Community

I used to train full contact karate.  A lot and really hard.  I trained in a lot of great dojo, and I also trained in some not so great dojo. What made these not so great dojo not so great?  Community.  That one word sums ups so much.  The dojo (a dojo is a martial arts box, so to speak) …

Goals

By Jocelyn I got to thinking about goals recently and how many times we as athletes end up getting through a workout, or sometimes multiple workouts, without giving the slightest thought as to what it is we are trying to achieve. Somewhere along the way, we stopped focusing on the prize: the end result and what it’s all for. Not …

Shoes

By Jocelyn You may have heard your coach say it once or twice. Or perhaps your fellow CrossFitter mentioned it. It’s true. Regular ol’ running shoes are not the best shoes for CrossFit. Why? Because they are designed and cushioned specifically for running. At CrossFit West, we lift heavy weight which requires stability. With regular running shoes there is too …

Keeping a Journal

By Jocelyn   In CrossFit it is very important to keep a workout journal. So much so that we practically insist upon it! I’m always surprised when a person who has been CrossFitting for quite some time, when asked what their max effort is on a particular lift for example, responds with a confused look because they still don’t keep …