The Shoulder part IV

The fourth and final part of coach Jason Highbarger’s essay on the shoulder.  Click for parts one, two and three. PROGNOSIS: Regardless of cause or duration, we all found marked relief in having the biceps tendon manipulated back into place and secured with Kinesio Tape while it healed.  This has worked very well, whether our injury was recent or chronic. …

Let Go

Sometimes, when you no longer see yourself as the hero of your own drama, expecting victory after victory…I’ve found that things became a lot easier when I no longer expected to win. –Leonard Cohen You have to just let go.  Let go of your preconceived notions of what you should be able to do and what you shouldn’t be able …

How To Eat Clean Without Cleaning Out Your Wallet

How To Eat Clean Without Cleaning Out Your Wallet Let us start with the truism that eating a healthy diet will inevitably be more expensive than eating a diet of junk, empty calories, and monotony. In theory, it is possible to survive on cheap foods for a few dollars each week. In fact, that’s how millions of people live every …

For My Girls

So listen.  I do appreciate the attempt of Nike to reach out to us “real women” and all.  I like the poem even.  I can relate to it.  I can raise my glass to the message.  I love that every day I get to be surrounded by women to want to be strong and fit and athletic.  I love that …

London Broil

Grass Fed London Broil from Whole Foods- reasonably priced at just $5.99 per pound.  Seasoned with garlic powder, sea salt, and Italian seasoning, grilled over medium for about 15 minutes.  Served with grilled zuccini and onion and a side of fresh sliced avocado.  It’s Perfectly paleo, perfectly simple, and perfectly tasty! Workout Press 5×5 3 Rounds 10 Shoulder to OH …

Real World Strength

Days of yore. Goldy; 315# farmers walks. A close friend of mine is a very strong guy.  He is also a fairly big guy, about six and a half feet tall and he usually weighs 250 or so.  Of course he is strong, you say, look how big he is.  True, but here is the funny thing, his lifts were …

Last Day at The Old West

Last Day at The Old West from Jocelyn Forest on Vimeo. Workout: Snatch Balance 1RM Row Sprints 1min on 1 min rest

The Shoulder part III

The third installment of Jason Highbarger’s post on the shoulder.  Here are parts one and two. SYMPTOMS: Generally speaking, subluxation of the long head biceps tendon from the bicipital groove has characteristic symptoms.  These include pain, decreased range of motion, pain while throwing that is relieved by rest, a palpable snap at a certain point in the arc of motion, …

New Way

The person who takes the banal and ordinary and illuminates it in a new way can terrify. We do not want our ideas changed. We feel threatened by such demands. “I already know the important things!” we say. Then [the] Changer comes and throws our old ideas away. — Frank Herbert. CrossFit has done just that.  It has taken the …

Strong, Very Very Strong

Misha Koklyaev is strong.  Really strong.  His numbers in the quick lifts (462# snatch, 550# clean & jerk) would put him on the podium with Olympic gold, especially if he focused on Oly lifting.  His numbers in the powerlifts (803# squat, 528# bench, 913# deadlift-all done raw-no suit or wraps) could also put him in a world championship. He regularly …

Oly Vids

Workout: Jerk 1RM 12 Rounds 21 Double Unders 7 C2B Pull Ups

The Shoulder part II

Here is the second installment of Jason Highbarger’s post on the shoulder.  The first can be found here. ANATOMY OF THE SHOULDER: To better understand this injury, some knowledge of shoulder anatomy and that of the biceps brachii muscle is needed.  (For a short and very easy to follow CGI video of the inner workings of the shoulder, click here.  It will provide …

My Gym Is Different

My Gym from Patrick Cummings on Vimeo. This is a very cool CrossFit commercial made by CrossFit New England that I thought was worth sharing with everyone.  What makes your gym different from other gyms?   Please post to comments what it is you love about CrossFit West Santa Cruz. Workout: Back Squat 3RM then: “Helen”

Fitness and Longevity

The vast majority of people do CrossFit to be better everyday.  To be healthier, stronger, more mobile, fitter, than they were the day before.  They aren’t competing, or have ideas of competing. They don’t care about having their names on the record boards, they just care about the PR board.  They CrossFit because they know that it helps them in …

The Shoulder part I

This is the first in a multi-part series on the shoulder by CFWSC coach Jason Highbarger.  Jason was the first CrossFit trainer at the old HQ in Santa Cruz years ago.  He possesses a wealth of knowledge and experience in dealing with injuries and working with injured athletes. Have a “Bad Shoulder?”  Read this. Any serious athlete, regardless of sport …

If You Were the Greatest

If you could be the greatest athlete in any sport which sport would you choose and why? Workout: Snatch Balance 60% 1 every 30 seconds for 10 minutes 6 Rounds 200m row 12 Push Ups

Paleolithic Solution

Lately I’ve been asked by several people, “When are you guys going to have another Paleo challenge?”  They’ve seen and heard about all of the progress people have made in their looks, the way they feel, and the way they perform.  And they want to try it too. Now, we haven’t set a date yet for the next challenge but …

CF West Warrior Dash Team

The CF West tribe is gathering for the Warrior Dash adventure race on October 30th. This race promises to be a blast, and perfect for CrossFitters.  It is only 3.5 miles, not much more than a running centric WOD, and the obstacles can’t be replicated even in our 10k sq ft new box–huge hay bales and mud pits to name …

Interviews With The Bulgarians

Interviews with the Bulgarians from Jocelyn Forest on Vimeo. Workout: Press 5×5 AMRAP 12 min 10 Ball Slams 10 Push Ups 10 Chinese DB Rows R 10 Chinese DB Rows L

Coaching Nightmare

CrossFit is a coach’s nightmare.  Uh oh, that’s it, I am probably in big trouble.  I expect to get hauled into the principal’s office and chewed out.  Maybe my affiliate will get Saturday detention, or lose some of those gold stars I have accumulated on the big affiliate board.  But, let’s face it, the unknown and unknowable is an utter …