Paleo Goodness

The Paleo Potluck was a great and tasty success.  It is amazing how good and varied Paleo cooking can be. I was especially impressed with the desert table full of Paleo treats. Thanks for coming everyone and bringing such great dishes. Congratulations to Melissa who won the CrossFTF (Fresno) Fitness Challenge on Saturday.  Melissa earned the title “Fittest Woman in …

Paleo Potluck

Here we are, 1 month into Paleo Challenge 2.0.  So far, the results have already been fantastic.  From soaring energy levels, to weight loss, to strength gains, people are doing great.  With 3 months to go, we want to make sure that people stay inspired.  This Sunday, CrossFit West Santa Cruz will be hosting it’s first Paleo Potluck.  Here’s how …

Birthday Plans????

March is almost upon us, and the CF West 2nd anniversary is fast approaching.  Actually, CrossFit West Santa Cruz was granted its affiliate over 2 years ago, but we count our move to our current box as our real birthday. What do you think we should do to celebrate?  Please post party ideas to Comments. Workout: Back Squat 5×5 (add …

Deadlift Grips

Why do dogs have better senses of smell than us?  Well, their noses are pretty big.  But the area of their brain that is associated with smell is a much larger percentage than ours.  It is the same thing with our hands.  Our hands have some of the tensest nerve clusters in our bodies.  We also have a corresponding large …

Nordic Naturals Fish Oil

 By Cliff For those of you that haven’t noticed, CrossFit West is now supplying Nordic Naturals pharmaceutical-grade fish oil products.  We’ve worked out a distribution deal for you guys so that we can offer our members the lowest price possible on these high-quality Omega-3 products.  We will gaurantee that you will not get these products cheaper anywhere else.  It’s just …

Iron

Hephaestus is not usually considered to be one of the great Greek gods.  He certainly does not seem to be held at the same level as Apollo, or Athena, or, of course, Zeus, but his worship was one of the most important elements of ancient Greek culture.  The importance of the great gods of story may wax and wane, but Hephaestus …

A Good Week

Workout: Snatch Power Snatch 8×2 Snatch 8×1 70% Power Snatch 1RM Then: 5 Rounds 4 Deadlifts 295/200# 6 Depth Pushups (use 2 stacked 45# bumps) 8 Broad Jumps 6′ Post Power Snatch loads and WOD time to Comments.

Boat Burning

In 334 BC, Alexander of Macedon crossed the Hellespont from Europe into Asia on his path towards the conquest of Persia.  Legend says that there, on the shores of Asia Minor, he ordered the burning of the boats that were his army’s only avenue of retreat.  Alexander lived his life around the idea of total commitment.  A year later in …

Health Screenings

Hey CrossFit Westers!  Interested in knowing your cholesterol levels or how your thyroid is functioning?  How about knowing a little about your liver function?  This Sunday New Leaf Markets  will be providing health screenings from 9-1PM at really affordable prices.  They are offering lot’s of different screenings including a total lipid profile for just $36.  No appointment necessary.  And if …

Calling All Fire-breathers

It’s that time again…competition season.  Sectional qualifiers all over the country  have already kicked off and our Nor Cal sectional is right around the corner.  So in the spirit of Games preparation CrossFit West will be hosting a series of “Fire-Breather” workouts.   Come join us for the Fire Breather Series debut, this Sunday 11:15 at open gym.  The event will …

Betty’s

Tonight’s Paleo Dining out meal is the Bare Back Burger from Betty’s.  Located at 505 Seabright Ave, Betty’s arguably makes the most killer burgers in town.  For just $6-$8 a burger, choose from the Basic (1/3lb), Big (1/2lb), or Double Dutch (2-1/2lb patties) and ask for it Bare Back (don’t let the name disturb  you- it’s incredibly good) and ask …

Mentality, Community, and Fun

Today’s guest writer is the irrepressible Golden. Mentality We’ve all had our issues in training, right? Injuries, technique, work capacity, diet, and drive plague us all at times. This post is in regards to one of the many things that drive us crazy: Technique. I started Crossfit just over a year ago and really loved learning all the basic movements …

Dave’s Tuna Salad

Here is a great recipe courtesy of Christa at Dave’s Albacore right down the street. 1- 6oz can of Dave’s Ono Tuna 1- Hard Boiled Egg Red Bell Pepper (I like the small sweet peppers-super cheap at Costco) Parsley Lemon Juice Back Olives (mmm fat) Mayo Mayo is ok if you are +dairy, if not, you can use flax oil …

Pushing Yourself

True story: I work with a CrossFitter at our sister affiliate CFLG who has all the right stuff to be a beast, but he doesn’t push himself.  No, that’s not quite true.  He certainly pushes himself and charges the WODs, but just doesn’t go heavy enough.  He is fit, has good wind, good technique, is flexible, fast, but he is …

Responses To Recent Posts

The soybean. Cheddar flavored soy cheese. Just what mother nature ordered. Response to Ask Leah: “Normal” foods?  What is possibly normal about so much food eaten these days?  While I do understand how the word was used in the post, I want everyone to think about the word ‘normal’ for a moment.  One of the definitions of the word, as defined …

Ask Leah

Q.  You’ve been eating Paleo for 9 months now.  Don’t you miss eating normal food?  Do you ever just want to cheat or go back to eating the old way? A-Yes, sometimes I miss some foods.  No doubt about it.  Sometimes I do cheat.  I usually love the cheat.  But when it is over, after I have eaten cheesecake or …

Get Cocky

I was watching a buddy of mine lift the other day and I was struck by the change in his attitude when he began his lifts.  Normally he is the nicest humble guy, but when he got his hands on the barbell he changed.  He was still nice, but some of that humility disappeared and he got a little cocky. …

BBQ Chicken, Squash, and Broccoli

Chicken–Cover with olive oil and sprinkle with garlic powder, oregano, Italian seasoning, and paprika.  Optional seasoning is garlic or Tabasco.  Barbeque for about 5 minutes on each side.  You can alternately saute or broil. Broccoli–Warm pan with olive oil, fresh ginger and garlic.  Add broccoli with fresh ground pepper.  Drizzle soy sauce and sesame oil, along with a dash of …

What’s Your Weakness?

OK folks, Weakness Month has arrived.  What is the weakness that you are going to address this month.  Think small, rather than big. Let’s look at some examples: If you feel that the snatch is a weakness, do not focus on the snatch.  It is too big.  What part of the snatch is your biggest weakness?  Dropping under the bar?  …

Stuffed Peppers

Paleo cooking never gets old and it’s so easy.  I made these stuffed peppers featured on Paleo Brands other night and they were fabulous.  If I can cook Paleo, anybody can!  Check out the site for lots of fantastic recipes and other Paleo resources at www.paleobrands.com.   Ingredients: 2 lbs grass fed beef ground 3 whole eggs 1 teaspoon of garlic 1 teaspoon of …