CrossFit Community

I recently came across the post below on the CrossFit Forum. To my mind, this post and the subsequent thread, there are about a dozen pages of replies, really drives home some of the great aspects of CrossFit. Sure, CrossFit may not be perfect and it has its retractors lining up to spread the hate, but you know what, it’s …

Couch Stretching

Your couch is a great tool to help you stretch.  The next time you sit down to watch a movie or the tv, do some mobility and stretching work. Here are some examples: The Monday class schedule is as usual. Workout: Jerk Work up to a 1RM for the day. Rack Jerk Try to do more than your 1RM jerk. …

The ‘D’ Word

Recently this quotation was posted on the main site.  It is from B. C. Forbes, the founder of Forbes magazine. How you start is important, very important, but in the end it is how you finish that counts. It is easier to be a self-starter than a self-finisher. The victor in the race is not the one who dashes off …

Learning To Miss

The martial art/sport of judo has always held a lot of interest for me.  I trained a bit of judo when I was living in Japan, and I have tried to implement its philosophies, both exoteric and esoteric, ever since. Upon starting judo practice, the importance of falling (being thrown) was constantly stressed.  Without the ability to fall, easily and safely, …

Bad Folks

Yesterday 3 of our CrossFit Wester’s competed in the Bad Girl and Bad Boy open Olympic lifting meet at the Fit Barbell Club in Los Altos.  For those who don’t know a whole lot about Olympic lifting competitions, the whole competition consists of two lifts- The Snatch and the Clean & Jerk. Here’s how it’s judged: Each athlete is allowed three …

Cause and Effect

A cause does not become apparent until the effect is revealed.  Especially if there is no precedent.  Until the effect is apparent or unless there is a precedent, that cause is just a matter of faith.  In something as sensitive as health and fitness, that faith can be hard to come by. As an experience trainer who has worked with …

You’re a CrossFitter

By Jocelyn 100 Words of Fitness. Surely you’ve heard it a million times before. Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope …

History Geek

Yep, that’s me.  History geek.  Bachelor of Arts, grad school, high school teacher (that’s where I met Kyle), museum exhibition writer and researcher—history, history, history, and more history.  Lots of teetering bookcases stuffed with enough money spent at Logos and other bookstores to buy a semi-luxury car.  More history. And one of the things I like about CrossFit is the …

Paleo Finish Details

Paleo contestants: next week we will begin our Paleo 2.0 wrap up.  Sunday the 23rd is the official end date of the Paleo Challenge.  We will then begin retesting, etc. Here’s the scoop: Mon 24th and Tuesday 25th will be Christine and Max Pull Ups retesting in all classes. Wednesday 26th and Thursday 27th will be Max Back Squat and …

1 Week to the Finish Line

Although the lifestyle will stick for most people, the Paleo 2.0 Challenge will officially come to an end in 1 week- May 23rd.  We will be announcing details shortly about re-testing on the Back Squat, Pull Ups, 500m row, and Christine.  It’s time for the Paleo competitors to start thinking about their Paleo testimonials. The testimonials can be up to …

5 Ways to Break a Training Plateau Every CrossFitter Can Do

Stuck at a training plateau?  Here are five great and easy methods that every CrossFitter can do to break out of that plateau and hit new heights in your training. 1.  Back squat 5×5 linear progression. This is the big one.  Four months of back squat linear progression will give you more strength and add more numbers to all your lifts than just …

Snatch Day

By Jocelyn Today was a Snatch day here at CrossFit West Santa Cruz. I had to opportunity to be around for every single class starting at 6AM and finishing at 7:30PM. I either watched, coached, or worked out next to every single athlete we had in the gym today and, you know what? I’m just so darn proud of us. …

Shane

Workout: Jerk 1, 1, 1, 1, 1, 1, 1 Then: Row 5 Rounds 1 minute on/1 minute off Gents hold 300m, ladies 260m. Then: 5 Rounds 3 Cleans 85% 1RM 5 Handstand Pushups

Day 2 Pics from Regionals

Joc giving her opinion for the live stream. It was a great and exhausting weekend. For the first time in Games history, there will be no competitors from Santa Cruz County.  The top SC finishers were Laurie Galassi, Paige Nutt, and Jocelyn, in respect order.  However, Northern California is well represented.  Congratulations to all the competitors. All the results can …

The 10 Attributes

#2 The lads. CrossFit breaks fitness down into 10 attributes, aptly called, well, the 10 Attributes of Fitness. They are (and I hope I can remember them all.  I once had a challenge match with Cill A, a trainer at the old HQ and a classicist, over who could remember all of the 10 Attributes and the 12 Labors of …

Your Feet

Your feet. Yeah, I know, perhaps not the sexiest or most exciting body part.  But they are pretty important.  And they take a beating in CrossFit.  Think about all the punishment we put our feet through.  Box jumps, running, squatting with heavy weight, dropping off rings and pullup bars, and Olympic lifting with hard-soled shoes.  Ouch. Yeah, your feet go …

Healthy Competion

Think about it: In what ways is competition good?  Does competition make you better?  Is is healthy?  Why do we get such a rush out of it?  Or conversely,  what makes some people dislike it so much? Please post thoughts to comments. Don’t forget to wish our athletes luck as they head to UC Irvine this weekend for the South …

Watch Your Language

By Jocelyn “I suck at Cleans.” “I’ll never be able to do a muscle up.” “I can’t Snatch this weight.” I can’t. I’ll never. I suck. Do any of these statements sound vaguely familiar? We’ve all thought these types of things during CrossFit, or worse, have said them out loud. And whats even worse? It often comes right before we …