Brekkie

Breakfast seems to be the meal that I get the most questions about from people starting the Paleolithic diet.  Breakfast is the meal where grain is most ingrained (no pun intended) in us–cereal, whether hot or cold, pancakes, waffles, grits, toast, French toast, muffins, bagels, hash browns and home fries, and more.  It just seems like breakfast is the hardest meal …

New Saturday Class!

Due to the overwhelming popularity of Saturday morning training, CrossFit West Santa Cruz will be offering a new Saturday class at 11AM  starting IMMEDIATELY.  Saturday morning has been a blast with a great mix of people and tons of energy- now there’s room for even more.  Hope to see lots of faces in class tomorrow! Saturday schedule: 8:30AM 10AM 11AM Workout: Push …

10 Ways to be a Better CrossFitter

This great post comes from CrossFit South Bay and was recently featured on the Affiliate Blog.  I read it, immediately liked it, and then browsed around their blog.  Lots of good info on the CFSB site, including Paleo eating advice.  Check it out. Please read 10 Ways to be a Better CrossFitter and post your ideas of how to be …

Get Strong, Use Your Journal

By Jocelyn Many of you have taken us up on our free “goals assessments” which have been a huge success.  The staff here at CrossFit West couldn’t be prouder that so many of you are getting serious about taking training to the next level and taking advantage of this excellent opportunity.  The goals have ranged from wanting to do workouts …

Read This!

A very interesting article recently appeared in the New York Times on January 25.  It documented a UBC study trumpeting strength training in older women as improving cognitive function.  I have the article pasted below. Exercise: In Women, Training for a Sharper Mind By RONI CARYN RABIN Older women who did an hour or two of strength training exercises each …

Weakness Month

A champion is a champion because he works on his weak areas rather than specializing on his strong point(s).  A champion keeps improving because he is willing to work on the exercises he dislikes for he knows that it is necessary. The above quotation is by the great Tommy Kono, an American 2 time Olympic Champion and probably the only …

Finding Familiarity In the Strange

I was listening to a show on NPR this morning about the mathematics of parallel parking.  It was very in depth and mathematical-Pythagoras and what not, but explained pretty well and a complete mathematical moron like me was able to understand it.  The basic premise was that if you can compute your car’s turning radius, wheel base, distance from front …

Paleo Challenge Reminder

Paleo challenge reminder:  All requirements for the Paleo Challenge are due Sunday, Jan 24th.  If you haven’t completed your testing, taken your photos, or paid your $10 buy in, please come by open gym 11AM-2PM to get it done.  NO EXCEPTIONS! Good luck to everyone.  See you at open gym. OPEN GYM 11AM-2PM

The Split Press

I have a big pet peeve of mine that I would like to talk about.  The split press (for lack of a better term) and its ignoble kin. One of the criticisms leveled at CrossFit (see Greg Everett for one) is that high rep or fast rep Olympic lifting leads to bad form on the Olympic lifts.  And, you know …

Kianti’s Saute’

Posted by Jocelyn This weeks Paleo “Dining Out” meal of the week is Kianti’s Saute.  Located at 1100 Pacific Ave, Kianti’s Pizza and Pasta Bar is the last place you’d expect to find anything Paleo friendly.  However their menu does include one dish in particular that is not only Paleo friendly, but allows for your own personal culinary touch.  For …

Area Specific GPP

The original stated aim of CrossFit was General Physical Preparedness (GPP). Training for the unknown and unknowable.  Many of the early CrossFitters were military, fire, or law enforcement, and their need for a non specific form of fitness influenced early CrossFit training and programming methodology.  Out of this idea of GPP has come the CrossFit Games with its very broad range …

Let the Challenge Begin

Today’s Paleo Challenge 2.0 meeting went off with a bang.  25 people showed up ready to get their nutrition dialed in.  This group is going to be great! Here’s the breakdown from the meeting: There are three categories. A. Strict Paleo- eat meat, veggies, nuts and seeds, some fruit.  Most of the population needs to adhere to option A including …

Ask Leah

    It’s no doubt that food is social.  Social pressure can make it difficult to stay consistently committed to a Paleo lifestyle.  Today Leah addresses this dilemma. Q. I want to change my diet but it’s hard because my family and friends aren’t that supportive.  When I dine with them they cook/order unhealthy foods and encourage me to eat …

CFWSC Nutrition

CrossFit espouses a couple specific forms of nutrition.  CrossFit West Santa Cruz is no exception.  We start off with the Paleo diet. First and foremost we are a Paleo gym.  Then we tweak that depending on the needs of the individual. Paleo is a diet concerned with quality.  What you put into yourself is more important than how much or …

Passion & Tradition

Posted by Jocelyn Below is a clip of the Haka, a traditional Maori dance performed by New Zealand’s National Rugby Team- The All Blacks- before every game.  Traditionally a dance performed before charging into a battle, the Haka was first performed before a Rugby match in 1888 when The All Black prepared to face Britain. I watched the movie Invictus the other day …

Paleo 2.0

It’s here.  Paleo Challenge 2.0.  Bigger, Better.  So many of you did so well during our last Paleo Challenge it was tough to vote a winner.  Paleo 2009 proved to be effective and life changing for many people.  The results were so amazing that we’ve decided to do another challenge.   This time the stakes are higher- the prize bigger, the …

The Vanguard

There are about 12 minutes worth of videos below (the last one is a kinda long and I am not responsible for the music in any of them, I recommend the mute button).  If you have time, please watch them all, if not, watch a little of each one.  Represented are some pretty different examples of athleticism and fitness, but …

Know Your Numbers

At CF West we like to lift heavy.  And we like to lift heavy as often as we can.  In order to do this, we need to know our numbers.  A lot of CFWSC  WODs have RX’d weights that are a percentage of your 1 rep max, written as 1RM, the most weight you can lift with that movement once. …

Ask Leah

Posted by Jocelyn She’s every coaches dream.  Leah walked in the door just 8 months ago ready to change her life.  Although very nervous and de-conditioned, she checked her skepticism at the door and told us she was ready to do what ever it took.  She was ready to do the work, ready to listen, ready to learn, and all …

Size

In CrossFit, we know that size is not everything.  In fact, contrary to what some of Golden’s favorite websites might have you believe, size is not everything in life.  However, if you are five ten and 145 pounds and you can’t do half the storms as RX’d, then you need to put on some size. Putting on size is pretty simple …