Second Chances

Always give someone a second chance for anyone can make a mistake.  Always give someone a third chance because even a repentant person can repeat a mistake. At CF West we believe in 2nd chances, and 3rds and 4ths and even 5ths.  We are all about forgiveness.  Falling off the wagon is a common occurrence at gyms, heck, in life.  …

Josie Gets a Scholarship!

        By Jocelyn If you’ve been at CrossFit West for very long chances are you’ve seen Josie Felix around.  Josie is a high school senior softball pitcher who has been coming to CrossFit since June and has been working hard with me in her pitching lessons, often doubling up those days.  She’s an extremely bright hard working …

CF Football Day 2

By Jocelyn I’m thinking after day 2 of the CF Football Cert that maybe we’ve been a bit too lax in the discipline department here at CF West.  Sam, Cliff, Kyle, Jason, what do you think?  Four position squats for the whole class for dropping bars or not using the hook grip?  People will be praying that Daniel isn’t in their class …

CF Football Day 1

By Jocelyn Remember that post the other night on being coachable?  Today, your CF West staff attended day 1 of the 2 day CrossFit Football Certification in Oakland (that’s right, even Cliff!)  and had the opportunity to be coached by some of CrossFit’s best coaches: John Welbourn, Raphael Ruiz, and Max Mormont.  Although originally based on Football, this specialty cert is designed …

The Holistic View

We were doing back squats the other day in class. After one of the athletes PR’d, she commented that she hoped this wouldn’t be like her deadlift.  She had set a PR in the deadlift last summer and, even though she has been close, had not PR’d in it since and she was naturally a bit frustrated.  I remembered the day …

Frustration

  Sometimes we get frustrated at ourselves in the box.  Things just are not going the way we want them to, we just can’t get our body to do what we want, everything is just a little off.  Maybe your kip just isn’t working.  Maybe you just can’t seem to drop under a clean. Hey, it happens. It happens to …

Row Brother, Row

In my sometimes humble opinion, the rower is perhaps the most under utilized weapon in the CrossFit arsenal.  A rower is not cheap and a lot of CF boxes don’t have enough to fit a whole class, but even in the big fancy boxes, the ones with forests of bars, lines of rowers, and bumpers stacked like modern day Babels, …

The End is Near

By Jocelyn End of the year that is.  How are your goals coming?  Everyone did such a great job maxing out on pull ups the past two days.  We had some pretty amazing numbers- Emmett with 48, Jason Nee 42, Leslie 32 on her first try for max pull ups ever!  And many, many more.   We have the “End of the …