Learning to be Coachable

By Jocelyn I wasn’t always coachable.  In fact, there were times early in my life when I was kind of a terror.  I remember being at softball practice once, I must have been about 10 years old, and during the middle of our warm up a big horse walked up from the adjacent farm lot and stuck his head through …

Once Upon a Time

By Jocelyn Mary was at the Farmers Market one afternoon, shopping around and visiting with acquaintances, trying to get her mind off of things.  But she couldn’t relax.  There was something in the back of her mind that was bothering her.  Really bothering her.  She tried to ignore it, but it was so distracting, so bothersome, that she decided she …

Ask Leah

Everyone knows Leah.  And everyone loves Leah. (Remember our inspirational paleo finalist that stole the heart’s of CrossFitters across America? See her testimonial: https://crossfitwest.com/?p=3578)  That’s because Leah epitomizes what CrossFit is all about;  Full functionality, health and longevity, inspiration, motivation, changing lives, and just plain being better.  I asked Leah if she would write something for us directed toward people …

Paleo Through the Holidays

CF West Santa Cruz is pretty devout when it comes to the Paleolithic diet.  We may tweak it here and there, dairy for those who are trying to pack on a little muscle for example, but we certainly live by it.  We also live in the real world, however.  And the real world means that we all need to be …

Giving Thanks

CrossFit West after just 8 months! By Jocelyn Today’s day of giving thanks got me thinking about many of the things I am so very grateful for.  I got to thinking about our gym and our community and how in such a short time we have built something very special.  It is a place that I am so proud of,  full of …

Happy Thanksgiving!

What better morning to come get a gnarly workout on then the morning of the most glutonous day of the year?  Come give thanks for your health and longevity, bright and early- 9AM! Thanksgiving day 9AM only Friday 9AM and NOON only   Workout: Well that’s a surprise!

Other Movements

CrossFit has a repertoire of movements that appear regularly in workouts.  And there is a reason for this.  Certain movements, the deadlift or clean for example, are big bang for your buck movements.  They are whole body, multi-joint, highly functional movements.  They are also movements that can be done swiftly, strung together in repetitions easily, and have an agreed upon …

Athleticism vs. Fitness

There is a misunderstanding, if not a controversy, in CrossFit regarding athleticism.  I feel that people usually mistake fitness for athleticism.  Certainly the two are related, but only to a point.  Athleticism is, well, the ability to be athletic.  Athleticism is the dark side of the Physical Attributes of Fitness–coordination, agility, dexterity, balance, accuracy.  These qualities are much harder to …

Double Under Practice

By Jocelyn With the holidays may come some travel or “at home time” which is the perfect opportunity to work on your double unders.  A jump rope is a very worth-while (and cheap- they are about 3 bucks at Target) investment. Since the length is a very personal thing, and  it is easy to travel with or take anywhere, everyone …

How to tell if your CrossFit gym is cool

  By Jocelyn Sure, good programming and keen, experienced coaching are important staples for a successful CrossFit gym. A nice roomy facility with clean, durable equipment helps too. But how do you know when your CrossFit gym has really arrived? I got to thinking about the things that really matter and decided to prioritize them to make it simple for …

Avoiding Injury

         By Jocelyn  I know I know.  Hind site is always 20/20.  But it’s true.  With exception of freak accidents, almost all injuries that happen in the gym can be avoided with proper warm up, diligent attention paid to good technique, and post workout recovery and stretching.  It starts with the warm up.  When we coaches put …

Prescient

In CrossFit we take crosstraining for granted.  It makes a lot of sense to us to combine deadlifts with sprints, or pullups with snatches and double unders, or thrusters with high box jumps and ball slams.  And to time the whole shebang. But, we tend to forget that the rest of the strength and conditioning world looks at things differently. …

Explode!

Explosion.  It is the name of the game, man.  The ability to explode is the most important physical attribute in an huge number of sports and activities.  There are exceptions of course, rock climbing and endurance stuff are a couple of examples, but the ability to really explode is where it’s at in most sports.  Explosion is the ability to …

Tuesday’s pics

  Sorry guys.  Due to internet difficulties this did not get put up until today.   Workout: Clean 1RM 3 Rounds 10 Thrusters (135/95) 10 Burpees

Andy on Finally Seeing the Light

 Well, it took him a while, but Andy finally gave CrossFit a shot.  And just as the story goes time and time again, it changed his life.  Andy is a dedicated father, husband, and firefighter who works out with us here at CrossFit West.  Here is his CrossFit West Story. My CrossFit Tale I have wanted to write something for …

Welcome Home Sam!

Posted by Jocelyn He’s back!  Back from the disant land of Greek Olympic lifters, and God’s, and ancient ruins.  Newly energized, inspired, and ready to make you work.  Welcome home Sam.  While good ol’ Sammy was away on his honeymoon in Greece, many of us trainers, while filling in for him, had an opportunity to work with lots of you …

Yes We’re Open!

Sunday’s open gym, 11-2.  Last Sunday was a hit.  We had lot’s of people show up to practice some skills, get their o’lifting on, or do a hero wod.  Hopefully I’ll see some of you in there practicing your double unders.   Remember, the challenge is on and the winner (the person who makes the most improvement in their AMRAP 1 …

Emmett on Non-Specializing

Emmetts Outrigger Race Team Tonight’s guest  post is brought to you by CrossFit West firebreather Emmett Ziegler.  Emmett is known at CFWSC for being a phenomenal runner and body weight beast.  He holds many top spots on our bench mark boards and has represented us at competitive events including the Santa Cruz affiliate challenge, where he killed everyone by about …

Double Under Challenge!

Posted by Jocelyn That’s right!  Not only do we want you to just plain be better, we don’t want to scale with any more two or three for one’s for double unders.  So that’s why we’re presenting the CrossFit West Double Under Challenge.  Here’s how it works:  Contestants will do an AMRAP 1 min of double unders.  In one month we will …

Gluten Lurks

By Jocelyn Gluten is bad.  Most of you know this.  In a nut shell, gluten contains an antinutrient that kills off the microvilli in your intestines.  You need these microvilli, as they are covered with enzymes that help digest food and transport nutrients to the blood stream.   When the microvilli are killed off by gluten you end up with something called …