Absorb Everything

You never know where you might find something useful for your training. At CFLG, two champion powerlifters lift in the Cage.  I like to stretch and foam roll near where they are lifting.  Sure, I can ask them any question I want and I always get a great answer, but I find that the best bits, the real nuggets, come …

Collected Training

Workout: B.Squat 3RM At the top of every 2 minutes complete the following: 150m Row Sprint 10 toes to bar (the remaining time is your rest) *with a partner, make each round a race.

Thank You

Well, I have to admit that I felt old all day yesterday.  Joints creaked, my step felt leaden, my daughter said that my English was antiquated.  I just felt, well, middle aged I guess. In between serenading me with the Beatles’ Birthday, Emily gleefully asked me questions like “can I officially call you my old man now?” and reminded me …

Happy Birthday Sam!

That’s right, it’s the 40th birthday of your very own CrossFit West original Founder Mr Sam Radetsky!  We expect and encourage you to give him a hard time about it every chance you get.  Be sure to come by and join his classes tomorrow and wish him a happy birthday.  In all seriousness, we all have Sam to thank for …

Another CF West PR

Congrats to Desmond on his 315lb Clean! Workout: Power Clean 2,2,2,2,2 3 Rounds 30 OH Plate Lunge (45/25) 12 Tire Flips 400m Run

Death Sets

Every once in a while, it is good to do a death set.  Especially if you are one of those people who is super strict, regimented, and tight about your training, bust loose and do a death set. Go ahead, I dare you. You can train for it, or just go for it. A death set is a workout that …

Amundson Seminar

A huge thank you to Greg Amundson for an incredible seminar.  Greg is a highly inspirational speaker and his presentation was completely top notch.  I think everyone learned a great deal, I know I did.  I will be both implementing what I learned immediately, and assimilating what I learned for many days. Thanks again Greg. If for some reason you …

About You

It’s not a stretch to say that the way you approach your CrossFit workouts is a reflection of how you approach life.  If you pay close attention, you can quickly see the similarities in your relationships, your family, your career.  Now that’s not to say that if you don’t get the best times,  or lift extremely heavy weights, or even …

The Games Spirit

When I write a WOD on the board, sometimes I notice people visibly deflate when they read it.  Yeah, it is going to be hard, but you knew it would be before you even arrived at the box.  Often, these people will get through the first third of the WOD, realize that they can do it, and start to bang …

New Squat Program

CrossFit West Santa Cruz is starting a new back squat program tomorrow.  It is a form of linear progression called wave style linear progression. The program consists of a nine week macrocycle and is divided into three 3-week microcycles.  Each microcycle is exactly the same, just the weight changes. Each microcycle is 5-3-1. Week 1=5×5 (5, 5, 5, 5, 5) …

Inspirational Sports Quotes

Do you know what my favorite part of the game is? The opportunity to play. -Mike Singletary Don’t let what you cannot do interfere with what you can do. -John Wooden The highest compliment that you can pay meis to say that I work hard every day, that I never dog it. -Wayne Gretzky There are only two options regarding …

Santa Cruz Affiliate Challenge!

It’s that time of year again.  Time for the local Santa Cruz CrossFit Affiliate Challenge.  Last years inaugural challenge was a hit.  Teams from all local CrossFits came for some healthy, friendly competition, and to get the chance to see what it’s like to compete in CrossFit.  This is a fantastic local event and we hope lot’s of you want …

Leviathan

Numerous boats are known to have been shattered by his immense flukes, or ground to pieces in the crush of his powerful jaws; and, on one occasion, it is said that he came off victorious from a conflict with the crews of three English whalers, striking fiercely at the last of the retreating boats at the moment it was rising …

Paleo Voting

Hey folks.  We apologize for the long delay in the end of the Paleo challenge.  Here’s the scoop: Our computer which contained most of the pictures crashed (we’re talking major crash- hard drive completely failed, etc) and the data was lost.  However, we recently had one of our very own CrossFit Wester’s (who just so happens to be in IT) …

Henry V

We few, we happy few, we band of brothers; For he to-day that sheds his blood with me Shall be my brother So speaks Henry the 5th before the Battle of Agincourt on St Crispin’s Day, October 25, 1415, in Shakespeare’s Henry V. It’s a famous speech, made more famous by allusions to it throughout literature, cinema, music, and television. …

Goal Setting Seminar w/Greg Amundson

Have you ever wished that you had a chance to train at the old CrossFit Headquarters?  Do you ever wish you could learn from one of the well known CF instructors that do not regularly conduct classes anywhere?  Now is your chance.  CrossFit West Santa Cruz is hosting a free workshop with Greg Amundson: “Goal Setting and Mental Toughness” Goal …

Confessions

Sometimes when I eat out at Chinese restaurants, after ordering a perfectly clean paleo meal, if the person I am dining with leaves to go to the bathroom or turns their back as we leave the table I snatch the fortune cookie and eat it… all of it. Every once in a while I take a honey pack from the …

Movements

What belongs and doesn’t belong in a WOD?  Are there movements that shouldn’t be put into a WOD?  Sure, there is a safety factor with some movements. Back extensions for example.  Good mornings are another movement that I probably wouldn’t put into a WOD.  Hard to dump the bar, range-of-motion is problematic and dangerous to push.  Acrobatic movements are pretty …

For The Kids

Because they’re watching you.  They are inspired by you.  Even when you don’t even realize it. The other day Judy, a regular mid-morning client, came to class excited to share a soccer story about her son Jasper.  Jasper had been playing in a big soccer game and was involved in a big play where he chased an opponent down to …