5-10-5 Sprints

The 5-10-5 sprint is a wonderful tool that is sorely neglected.  It is a pretty simple drill.  In a straight line, set up three cones, kettlebells, shoes, anything, 5 yards apart from each other.  Start with two trainees facing each other, touching the middle cone.  Both go in the same direction 5 yards to the end cone, turn 180, and …

Girl Power

By Jocelyn When I first started coaching I used to call home and talk to my Dad about EVERYTHING.  The ups and downs, the exciting as well as the mind numbing; I’d ask advice or reminisce about what I was like “at that age.”  He gave me one really good word of advice that has stuck with me to this …

Unwritten Rules

Last week there was a big bruha in Major League Baseball because Yankee all-star Alex Rodriguez walked across the pitcher’s mound going back to 1st base from 3rd after a foul ball.  Apparently this is a big time infraction of etiquette and the opposing pitcher was almost comical in his anger. As James Dean discovered on his very first day …

A Simple Truth

“When your body feels good, you feel good about your body.” One of our members said this to me yesterday and it blew me away.   Wow.  What a insight.  It is just so simple and direct and true that it packs a wallop.  Think about it for a moment.  That simple saying cuts through so much bullshit and really …

2010 CrossFit Games

This years CrossFit Games, July 16-8th, will be held at the Home Depot Center in Carson California (LA).  This came as a surprise to many and the CrossFit Ranch in Aromas has been the home of the games since it started.  However, with CrossFit becoming increasingly popular and thus permitting issues became an issue, CrossFit decided to go even bigger …

Weightlifting; It Makes Everything Better

I came across this short video from right before the Beijing Olympics in 2008.  It talks about how every Olympic hopeful who walks through the door at the US Olympic Training Center in Chula Vista, CA, is put on a strength and conditioning program that primarily centers on weight lifting.  Everyone, regardless of sport. This made me happy, because one …

1 Month to the Paleo Finish Line

It’s hard to believe that 3 months have passed since the start of our Paleo challenge 2.0.  As we glance around the box we can easily identify some serious contenders.  With just 1 month left we wanted to check in.  How has it been going?  How are you looking, feeling, and performing?  Have you hit any road bumps?  How have …

The Little Things

When I trained at the old HQ before it closed down, I used to drive over with my either of my buddies Matt S or Greg A.  Both of them had new cars that were a lot nicer than my old Santa Cruz classics (read 1965 or 66 with rust and torn seat or headliner).  What I liked about their …

Pushup Options

Recently I put up a post about not doing pushups on your knees at all costs.  For some people, however, a true pushup is just not yet an option. Here are a bunch of ways to scale pushups that do not include getting on your knees.  It needs to be stressed that the goal of all the scaling options is to …

Quiz

Question: Which do you like better; max effort weight lifting or metabolic conditioning?  Why? Post answers to comments. Workout: Snatch Balance (50-60% 1RM Snatch) Every 30 seconds for 10 min 4x 5min interval rounds: 400m run 15 KB Swings (2 pood/53) 12 HSPU *on a 5 min clock complete the above sequence.  what ever time remains on the clock is …

Paleo Condiments

Those who have lots of practice eating Paleo have usually found ways to keep things interesting and tasty.  But when it comes to condiments and sauces it can get a little tricky.  When you read the fine print, most things that seem like they should be Paleo end up having things like soybean oil, gluten, high fructose corn syrup, and …

Tonight’s the Night!

Come celebrate CrossFit West’s  Anniversary in style!  Tonight, Saturday the 17th, at Motive (the old Pearl Alley Bistro) downtown.  We are kicking it off at 6PM with Paleo drinks and appetizers.  The attire is dress up and looking sharp.  See you there! Workout: Snatch Heavy Single Then: 40 Burpees for time Finish with 5-10-5 cone shuttle races x10

you.can.do.this

One of the CrossFit West Santa Cruz members has started riding her bike recently in order to gear up for a mountain biking workshop next month.  Below she writes about an epiphany she had while struggling up a particularly brutal hill. There were moments when I absolutely wanted to quit. There were moments when my quads were cramping, I was …

Anniversary Party Reminder!

CrossFit West Santa Cruz’s 2 Year Anniversary party is this Saturday, April 17th 6PM at upstairs Motiv!  Come celebrate! What: CFWSC 1 Year Anniversary Where: upstairs Motiv downtown When: this Saturday, April 17th at 6PM Attire: dress up

Get Off Your Knees

I rarely post other CrossFit blogs, but sometimes you come across a post that is just perfect in both its subject matter, timeliness, and writing style.  This one comes from Lisbeth Darsh at CrossFit Watertown.  Thanks Lisbeth. Nobody is going to like what I have to say today. Women, get off your knees. Seriously. I was in class the other night …

Letting Loose

By Jocelyn It’s widely accepted that the key to fitness success in CrossFit is intensity.  In fact, it just about the first topic that’s covered at your level I Cert.  It’s all about doing more work faster.  It’s about power.  Lift more weight.  Do more reps.  Run faster.  Jump farther.  Push it harder.  Make it hurt.  Push yourself to your …

The Upside of Injury

My sister-in-law is a phenomenal dancer.  As one of the top dancers at the American Ballet Theatre, she is one of the best in the world. Besides ballet, Stella is adept at just about every other genre of dance–jazz, modern, hip hop, swing, ballroom, she can do it all.  A couple years ago she badly injured herself, an injury that …

Gestalt part deux

If we look at strength and the pursuit of fitness as a unified whole, as gestalt, then we must look at the way, the means, to that strength and fitness.  The pursuit of excellence that is so integral to CrossFit demands that the means to the end be of equal importance as the end itself.  This is the true gestalt. …

Gestalt

There is a psychological term called gestalt. It is German, so you want to say it as if you are kind of clearing your throat, and its modern usage dates to the late 19th and early 20th centuries.  I like the term a lot, not because of its literal meanings of form or shape, but because of its English meaning …

Regionals: Mark Your Calendar!

The Southwest Regional qualifier for the 2010 CrossFit Games is May 8th and 9th.  It will be held at UC Irvine’s Crawford Athletic Complex, 903 W. Peltason, Irvine, CA 92797. Mark you calendars and come cheer on your CrossFit West Santa Cruz Affiliate Team (soon to be announced) as well as Jocelyn, last year’s Nor Cal Regional champion, and trainer …