Taping

Building on yesterday’s post, here is a great and fairly simple way to tape your hands for a callus rip on the palm or the top of the palm.  A tear on the fingers is an easy tape job, but a secure wrap for the palm, especially the top of the palm where the fingers begin, an area hit hard …

Super Glue

Without a doubt, one of the most annoying impediments to training is a torn or ripped callus.  They are painful and surprisingly debilitating.  CrossFitters and Olympic lifters have found that super glue works great on callus rips and tears. Here is how I use it. Usually a callus rips up in a big flap and exposes painfully tender skin underneath. …

Your CrossFit Gym Bag

Success is determined by many things- desire, intensity, setting goals, good programming, nutrition, proper sleep and recovery, etc.  But there’s one important component that often get’s neglected: preparation.  If you want to be your best it’s crucial to be prepared at all times.  Or as Cliff say’s “organization is the key to success.” We put together a list of the …

Nor Cal Sectionals

Nor Cal Sectionals were a blast this weekend.  All of CrossFit West’s athletes turned in performances that were nothing short of inspiring.  We had Desmond power through the Thruster, KB Swing, Pull Up triplet making the thruster look like a paper weight; Daniel with his lightning speed 800m run, Johny V in true CrossFit style showed no real weakness in …

Reminder

CrossFit West Santa Cruz will NOT be running regular classes this weekend as we go out to cheer on our athletes at this weekends sectionals in San Jose. There will be an open gym held on SATURDAY from 9-11 am for anyone who still wants to workout.

Sectional Heats

Here are the heat times for Saturday’s WODs. Desmond, Danny, and Johnny V are all in the same heat: 9:20am, 1:20pm Jason: 11:40am, 3:40pm Golden: 1:00pm, 5:00pm Vero: 9:40am, 1:40pm The Los Gatos boys are all in the heats in between. At latest update, there will not be any vendors at the Sectionals, so come prepared with water, food, and …

Sectionals Info

CF West will be closed this weekend, both Saturday and Sunday, due to the NorCal Sectionals.  Spectator tickets are 2-for-1.  On the whiteboard at the box there is a partner ticket list to team up those who want to go.  You can also post to Comments.  Single day tickets are $15.  All tickets can be bought at the gate with …

The Long Haul

My sister is a dancer and actor on Broadway and she told me of a theater saying that I think has a lot of applicability to CrossFit.  The saying, and I am paraphrasing here, is that you must ignore the good reviews along with the bad. CrossFit is something that you are going to do for a long time.  It …

Pre Sectional Firebreather Finale

Today’s Pre-Sectional Firebreather finale finished with a bang.  18 competitive CrossFitters gutted out the workouts announced for the Nor Cal Sectional qualifier and all performances were nothing short of inspiring.  Great job everyone and best of luck at the qualifier next weekend. Remember, the Nor Cal qualifier takes place next weekend, March 27th and 28th at Mitty High School in …

The Heist

A couple of days ago a theft of such proportion that it deserves to be called a heist was pulled off in Connecticut.  The daring heist took place at night during a raging storm on daylight savings when there would be an extra hour of darkness.  The thieves scaled a perimeter wall, broke into a warehouse by cutting a hole …

Ask Leah

In tonight’s post, Leah addresses the question of having trust in your CrossFit coach. Q- Isn’t a lot of what you do in CF scary?  Do you trust your trainers?  How are you able to trust them? A- As you know, I started CF as a totally newbie, no lifting experience, no gymnastics, no nothing.  I had to trust the …

Firebreather 3.0 and Sectional News

The WODs for the NorCal Sectionals were announced today.  They look like classic CrossFit WODs–simple and tough.  The last Firebreather workout before Sectionals, Firebreather 3.0, will take place this Saturday at CF West Santa Cruz at 12:30.  The workout will consist of the WODs from the NorCal Sectionals.  All are welcome. Spectator admission for the Sectionals has been changed to …

Triage

If you go to the emergency room at any hospital, you have to see a triage nurse.  The triage nurse decides who needs treatment first and the order of importance among the patients.  The person with an allergic reaction to a bee sting will be treated before the broken arm, for example. As a CrossFitter, it is important that you …

3/15/10

Workout: 5 Rounds on a 4 minute interval 12 Toes to Bar 9 Burpees 6 Squat Cleans 155/105# 200m Run

Force Production

Moving fast is about force production.  The harder you can drive off the ground, the faster you will move.  The stronger you are, the harder you can drive off the ground.  Thus, the stronger you are, the more force you can produce, which directly translates into speed. How do you get stronger?  Specific adaptation to imposed demands.  If you lift …

Firebreather Saturday

I was awed by the performances turned in on Saturday at the Sectional prep Firebreather workout.  Almost 20 CrossFitters from several boxes showed up and killed it.  Above and beyond the weights and times recorded, I was most proud of the camaraderie and support showed by all the athletes.  To my mind, this is the very hallmark of the CrossFit …

Firebreather Series Episode 2

Firebreather workout tomorrow, Saturday March 6th, 12:30PM. The following workouts will take place within a 2 hour period: Workout #1: 30 min to find 1RM Back Squat, 1RM Front Squat, 1RM OH Squat Workout #2: AMRAP 5 min max muscle ups * Scaled:  amrap 5 min c2b pullups , ring dips, any order, min 10 each) Workout #3: 3 Rounds …

Chin Ups

Some interesting pullup standards can be observed at gyms and CF boxes everywhere.  The grip does not matter, but the operative word is “chin” up. The chicken neck up. The tooth up. A real chin up (and no, I am not standing on anything). Workout: Back Squat 5×5 (add at least 5 pounds to the bar) Then: 1 Clean and …

Finally!

“Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people.” “High-intensity interval training is twice as effective as normal exercise.” “This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.” “It’s a shortcut to explosive fitness,” “Even …

Firebreather Series 2

Last weekend’s Firebreather workouts were a hit.  The turnout was great, the competition greater.  This Saturday CrossFit West will hold the second Firebreather Series in preparation for Sectionals, Regionals, or any future competitions for all local competitive CrossFitters.  These workouts are designed to be tough.  They are designed for athletes who plan on competing in CrossFit outside of classes.  Athletes …