Moving On

Someone asked me the other day if moving to the new box was a dream come true.  My honest answer was no, it is not a dream come true.  The old box was a dream come true. I never dreamt that I could have a box like the new space. Thanks everyone.  I owe it all to you. Come check …

Opening Day

Thanks to everyone for coming in for Opening day to celebrate with a tough WOD! Workout: Snatch Balance 1RM 5 Rounds: 2 Muscle Ups 8 Heavy Sand Bag Cleans (80/60) 100 yd shuttle

Time to Rock and Roll!

It’s time! Our soft opening starts tomorrow morning 6AM sharp! We’d love to have lot’s of folks there to kick off this special day. If you are already a part of CrossFit West then you can attest to how special our community really is. We certainly feel it. But let me explain to the rest of the folks out there …

Finale

Friday is the last day of classes at the old CrossFit West box.  Come for one last hurah!  Weekend classes are canceled for the local affiliate challenge at CrossFit Santa Cruz Central on Saturday, and for the big move on Sunday.  First class in the new gym starts at 6AM sharp!  Set your alarm and come join the crowd for …

New Schedule

Starting on Monday, CF West will have some changes to its class schedule.  We are adding a 7am class Monday through Friday.  Friday evening classes will be 5 and 6pm, no 4pm class.  All other classes will remain the same.  This new schedule goes into effect on Monday. Saturday’s classes and Sunday’s open gym, this weekend only, are canceled due …

Dangerous?

Is CrossFit dangerous?  Sure, people do get injured doing CrossFit, but injuries happen in any physical activity.  So, I guess the question is if CrossFit is more dangerous than other activities?  More dangerous perhaps than most kinds of tai chi or hiking, but less dangerous than football or jujutsu or big wave surfing.  Injuries happen in any physical endeavor, and the …

Affiliate Challenge WODS

Saturday Aug 28th marks the 2nd annual local Santa Cruz Affiliate challenge.  Our teams are named (they are on the board- you know who you are!) and it is all in good fun.  If you were around last year, you can attest to the excitement and camaraderie that culminates when everyone is gathered.  If you weren’t there then don’t miss …

CrossFit West Little Monkeys

Today we wrapped up construction on the 215 square foot kids area in the new gym.  It will feature a giant chalk board, a 36 inch flat screen TV, and a mini rock climbing wall as well as an abundance of toys and soft gymnastics flooring.  This is going to be a play area for our little monkeys like nothing …

Thoughts On Excellence

Warning: This may ramble a little bit. CrossFit places high value on excellence.  In fact, more than a sub 2 Fran, a Games championship, or a big C & J, excellence, in the form of virtuosity, is the ultimate achievement in CrossFit.  Excellence extends across many boundaries.  Unlike a sub 2 Fran or a Games championship or a big C …

Sneak Preview

Just a sneak preview of a TINY little sliver of our new gym.  One week away guys! Workout: OH Squat Body weight- max reps 3 min intervals x5 rounds 100ft lunge walk 50% of your max pull ups 10 burpees *complete one round of the above- the remaining time in the 3 min round is your rest. *Pull ups example: …

The Back Squat

Workout: Power Jerk Work up to 1RM Split Jerk 7×1 @ Power Jerk 1RM Then: Hang Power Snatch 135/85# Ring Dip 3×7 3×5 3×3

Pardon Our Mess

The big move is underway.  The new box opens in less than 2 weeks. The pullup and rack structure is up and the mats are being cut and laid down.  In the meanwhile, please excuse the mess and ugliness of the move. Workout: Rest Day

Life is a Game of Inches

*Warning: this video, although inspirational, contains explicit language Workout: Clean 2,2,2,2,2 5 Rounds 5 Jerks (155/133) 1 Rope Climb 15 Box Jumps

Paleo Menu

Although the Paleo diet is well known and practiced around our gym, (after all, we’ve had two successful  Paleo challenges in the last year)  we’ve got lots of new people around these days wanting to learn about it.  At least a handful of times per week I get questions about making the switch to a Paleo diet.  Most people are …

Dare

The Greek gods are not heroic.  No matter the exploits of those who dwelt (dwell?) on Olympus, they are not courageous or brave or daring.  They could never be true heroes. You see, the Greek gods are immortal and invincible.  When there is no alternative, the outcome doesn’t mean much. It is precisely the ease with which we could be …

Believe in Someone

By Jocelyn When I was a kid, I was way too small to be a real pitcher.   Well, at least that’s what they all told me; my coaches, my peers, all of them.  I was way too short, I didn’t throw hard enough, and I wasn’t good enough.  After all, great pitchers were very tall and lanky and threw very …

Post Workout Nutrition

Post workout nutrition is a tricky thing. Theories abound about what to consume after a workout.  From milk to protein bars to blended sweet potatoes to fancy supplements with names that sound like a UFC event.  Most people who train hard have their favorites whether they can justify it or not.  Not only is what you consume after a workout …

Classic

Last night in my kickboxing class, we were working combinations on the focus mitts.  My assistant instructor, an unhappily retired former fighter, was calling out the combos.  Jab, upper to the spleen, hook, overhand right, left low kick. Right straight, left upper to the liver, left hook, overhand right, right low kick, knee.  In the middle of these 4-6 count …

Foam Roll!

*WARNING: This video contains footage of a cadaver. Just another reason to schedule a massage. Don’t want to spend the money?  Do some foam rolling for many of the same benefits. Superficial fascia is a connective tissue located below the skin that wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make …

Cleaning House

I was puttering outside around the house Sunday afternoon–trimming shrubberies (no, I am not a shrubber), putting things away, kind of organizing stuff, half-heartedly cleaning things up, annoying Emily (hey, that’s what love is all about)–when I happened to get a glimpse of my house’s gutters.  Ugh, they were not in good shape.  Well, up on the roof I scrambled …