Sectionals!

That’s right ladies and gents, it’s time so sign up.  By now many of you may have noticed your names on the portion of the white board labled “Sectional Competitors.”  This is an area where those who are interested in competing would, naturally, write their name indicating that they would like to do so.  It is also an area where Sam …

Hip Extension

Liz: hip extension at the top of the clean. Hip extension.  Violent, strong, aggressive hip extension.  It is the key to so much physical movement, in or out of CrossFit.  Within CrossFit, it is just about the main ingredient.  Every single WOD you will do at CrossFit West includes an aggressive hip extension. It is just that important.  And universal. …

New Year’s Day Class

It was nice to see so many people back in class today.  I hope everyone had a great Christmas weekend with family and friends, and that the damage wasn’t too great.  My presents included 2 pairs of my favorite pants (Ben Davis), a book, a handknit scarf, and a nice shirt.  My sins included a couple bagels, some cookies, wine, …

Share your Paleo Recipes

Got a Paleo recipe that is to die for?  Do share!  We’d like to post your recipes here regularly to help keep your Paleo lifestyle interesting.  Not to mention, it will help out with new ideas for those who think they are interested in joinin our upcoming Paleo Challenge 2.0-more on that in a later post).  Send em on over …

Double Under Challenge Winner!

If you’ve been paying attention to the white boards then you may have already figured out who the Double Under Challenge Winner is.  He was seen showing up to the evening classes regularly about 20 minutes early just to foam roll, get some extra warm ups, and most importantly, diligently practice his double unders.  With his opening 1min AMRAP performance …

Merry Christmas

Nice shirts, ladies! Merry Christmas everyone.  I hope it was a great day and I will see you all in class.  Saturday’s classes are as usual–8:30 and 10.

The Barbell part 2

In the late 1950s, the sport of Olympic weightlifting was declining and the new sport of powerlifting was set to hold its first national championships.  The Olympic lifts were full of technique and skill, while the powerlifts-squat, bench press, and deadlift-were much easier to learn and become proficient with.  Powerlifting took much of its rules and competition infrastructure from Olympic …

The Barbell

CrossFit West Santa Cruz certainly has a love affair with the barbell.  We sprint (400m record is 1:04), we do gymnastics (pullup record is 61), we row (500m record is 1:23), but the day really isn’t complete unless some weight, the more the better, has been piled on a barbell. But how much do you really know about barbells?  Prior …

Hoodies Are In!

Just in time for the Holidays.  And they are sweet!  We ordered mostly what was requested so we have just enough for those who put in an order.  For women who ask for a size in either/or men’s or moman’s-we went with the woman’s size.  Come grab yours today for just 45 bucks.  Workout Snatch 10 reps at 75% 5 …

Strong, Really Strong

Here is a great video of various feats of strength.  It is just amazing how strong humans can get.  Some big names ( and big weights) make appearances in this video–Magnussen, Redding, Bolton, Dimas, Ilin. I think my favorites are the effortless flag at the beginning and the 330 pound rack thrusters. Check it out. Workout: Rack Jerk 7×1 Try …

Thanks For The Help!

We’d like to say thank you very much to all those who showed up today to beautify the gym: John G, Steve, Eric, Nicole, Joe- and Lisette for bringing us Paleo snacks!  It really does take a whole community to build this place into something special and without a doubt, we’ve got the best people on board.  Open gym as usual …

‘Tis The Season

By Jocelyn Tis the season- the season for joy and sharing and festivities and Paleo baked goods.  We had a great turnout at our CF West Holiday Party last Saturday and it was so much fun to see everyone outside the box, all dressed up and ready to play.  Vero made sure we all had a great time and made …

Holiday Schedule

Thursday 24th 6AM, 9AM, 10AM, Noon only Friday 25th CLOSED Saturday 26th 8:30AM, 10AM Sunday 27th OPEN GYM (11AM-2pm) Monday 28th 6AM, 7AM, 9AM, Noon, 5PM 6PM Tuesday 29th 6AM, 9AM, Noon, 5:30PM, 6:30PM Wednesday 30th 6AM, 7AM, 9AM, Noon, 5PM, 6PM Thursday 31st 9AM, Noon Friday 1st 10AM only Saturday Resume normal schedule- 8:30Am, 10AM Workout: Bench Press 5×5 …

Mind Games

From what I understand, one of the greatest attractions of endurance sports is that one is able to enter a zone of thoughtlessness or mindlessness.  As the miles pile atop the miles, the only way to keep going is to shut out the mind and become a machine, an automaton.  And so the mind is able to drift. Herein lies …

Scale Up

We always talk about how CrossFit is universally scalable.  We usually take that to mean that someone of limited capability or weaker fitness can lower the weight, lessen the repetitions, or slightly change the movement and still do the same workout.  And, of course, this is true.  But, there is a flip side to scalability.  Scaling up.  Most people are …

That Sucks

By Jocelyn Today’s workout left me lying on the floor in a pile of sweat muttering “that sucked.” Of course that’s CrossFit for “that was an awesome workout.” The human body is an incredible machine that will adapt to just about any demand you put on it.  Thus, even in the constantly varied world of CrossFit where we continuously change …

Warm Downs

When people first start training at CrossFit West, I often get comments such as “what about stretching?” or “do you do warm downs?” You bet we do stretching.  Just about every movement during a CrossFit class is stretching something in your body.  How about a squat?  A squat stretches most of the muscles of the quadriceps, the glutes, the inner …

Superstition

Very superstitious, Writing’s on the wall, Very superstitious, Ladders bout’ to fall, Thirteen month old baby, Broke the lookin’ glass Seven years of bad luck, The good things in your past CrossFit is all about empirical evidence, right.  We don’t do and preach constantly varied high intensity functional movement because we read in a book somewhere that it is good …

Reminders

HOLIDAY PARTY! What: CF West’s Holiday party! Where: Motiv downtown (the old Pearl Alley Bistro) When: Saturday, December 12th at 7PM Drink of the night: Nor Cal Margarita’s Attire: Dressy We have reserved the upstairs bar at Motiv downtown for our 2009 Holiday Party!  ‘Tis the season and the night to come out and get your party on CF style.  …

Hey Mr. DJ

      By Jocelyn 3000 songs on my ipod and I’m sick of every single one of them.  I’m sure everyone else is too.  After all, I’ve outplayed all 10 of my “box play lists.”  And the “shuffle songs” setting?  Well, that can be kind of scary.  Although, not as scary as putting Golden in charge of DJ-ing where …