Call Out Board

Kyle Snatch Balance from Jocelyn Forest on Vimeo. A little healthy competition is just that- healthy… AND FUN!  That’s why here at CrossFit West, we’re going to launch the “Call Out Board.”  It goes a little something like this: Every week each of the trainers will select a few items to ponder.  For example, AMRAP 1 min 95lb OH Squat.  …

Scale Up!

Go for it, scale up.  If the WOD calls for pullups, go chest-2-bar.  The WOD calls for burpees, do every one with a high jump.  The WOD calls for pushups, get some air at the top of each one. The WOD calls for a percentage range (like below), load the bar at the high end.  The WOD calls for handstand …

CrossFit Endurance

CrossFit West Santa Cruz is excited to announce that we will be hosting the CrossFit Endurance specialty certification on November 21st and 22nd. This certification is open to all: clients and athletes, CrossFit Trainers, and anyone interested in increasing their endurance and running performance. Using video and other cutting edge techniques, CrossFit Endurance specialists will focus on biomechanics, the science …

Coaches part 1

This is the first in a series of posts on coaches.  A lot of members at CFWSC have played various sports or done other physical activities (and still do), from the professional level to high school to recreational.  If you have had an exceptional coach, please write an essay on that coach.  What made them so good?  What was their …

On CrossFit and Elite Athletes

I had nice conversation with CF Longevity owner Johnny V as we drove in his old Ford truck (I want it!) to pick up some equipment yesterday.  Put two CrossFit affiliate owners together and take a wild guess what we talked about.  After a while, conversation centered on some of the criticism leveled at CrossFit, namely that elite athletes don’t …

Weekend In Pictures

Workout: OH Squat 2,2,2,2,2 3 Rounds 30 yard Tire Flip 21 Box Jumps (20) 15 Toes to Bar

Thanks For Coming!

Building CF Santa Cruz-Longevity from Jocelyn Forest on Vimeo. For those who couldn’t be there on Saturday above is the building of CF WEST-LONGEVITY video that was shown at the start of the festivities. Saturday’s Grand Opening Party was a blast.  Ton’s of people, from Vallejo and Palo Alto all the way down to San Diego, came out to celebrate, …

Fun Time

I just love CrossFit.  It is after 10:30 and I have to be at the box bright and early to help set up for the Grand Opening of the new CFWSC box.  I need to get to sleep.  You don’t look this good at my age (twenty+20) by being late for the sandman. But I just can’t get to sleep. …

Almost Party Time!

That’s right folks!  The CF WEST LONGEVITY Grand Opening Party is just a day away!  We hope to see everyone from all over the place there.  Vendors open at 8:30AM.  Party starts at 9:30AM.  Don’t be late!  We have a welcoming and video planned as well as an Olympic lifting competion and Metcon competition.  Be sure to register online if …

Grand Opening Comp Info

Athlete check-in is at 9:30 and it all gets going at 10. If you are interested in competing in the Olympic lifting division or the WOD, or both, you must pre-register (follow this link).  We would also love volunteers.  Please post to Comments below if you are willing to volunteer. The standards for the Olympic lifts are very loose.  Each …

“Caesar’s Wife…”, or What Do You Look For In A Coach

An article in the paper this morning caught my attention.  It described how an arrest warrant has been issued for a Santa Cruz Councilman for failure to appear in court to face charges of reckless driving for swerving and driving unsafe while typing on a laptop and texting. Politicians, they just make me shake my head. Lack of a criminal record …

Olift Practice

Are you signed up for the Grand Opening Olympic lifting event this Saturday?  Or perhaps you just want to get better at Olympic lifting in general.  Well tomorrow’s the day folks!  Snatch is on the menu.  Come practice! Snatch Heavy Single Tabata Couplet: Burpee KB Swing

Grand Opening Countdown!

It’s right around the corner folks!  The guest list is beefy and excitement is in the air.  This weekend’s Grand Opening Party is going to be a blast!  We are looking for volunteers to help judge some of the workouts so if you’re interested in helping out the sign up list is on the main white board.  Also, just a …

2xBW Deadlift

Workout: Overhead Squat Find new 2RM Then: Deadlift 75% 1RM Muscle Up Handstand Pushup Do 1 of each movement. Then do 2 and then 3 and so on.  When you can no longer do the required number of reps of a movement without pause, stay at that number until you have reached the same situation with all three movements.  Then …

CrossFit People

Today was a perfect illustration of one of the reasons I like the CrossFit world so much.  The people.  Sure, in any organization the size of CrossFit there are bound to be a few people that are not the easiest to like, but most are pretty good folk. The day started with a visitor from a local CF box, just …

Grand Opening WOD Sign Ups!

Don’t forget to sign up for the CrossFit West Grand Opening Workouts!  Grand Opening is Sat, October 23rd 9:30AM. Space for the workouts is limited!  Click here to reserve your spot.  Come out and enjoy the fun.  Bring your friends! Workout: Back Squat 5×5 Then: 6x 30yrd Sled Sprints (45 sec rest bet ea) 30 Total Dead Hang Pull Ups …

Broadly Applicable

CF West Santa Cruz athlete Matt T is a firefighter in San Jose.  His station got a call to a fire in the dead of night, at 3am.  Up and out of sleep fast, onto the truck and off, no warm up or stretching or anything.  His truck pulled up in front of the hydrant nose to tail with the …

30 Days of Paleo

In an effort to get her family to eat healthier, CF West Santa Cruz CrossFitter Arsy V. recently started a blog devoted to eating Paleo–30 Days of Paleo.  On it, she talks about her experiences eating Paleo, relates a lot of great recipes, and talks about the reasoning and science behind the Paleolithic Diet.  There is even a mini book …

The Difference

I have a friend who is a good mixed martial artist.  He has ideas about doing some fights, and he is certainly good enough, but for a myriad of reasons he just can’t get it together to really train. To a coach, one of the most frustrating things in the whole wide world is a person with a lot of …

Exciting Things!

Hey folks!  We’ve got lots of exciting events on our CrossFit West calendar so get your little black books and pens out!  First up, as featured in the last post, we’ve got our Grand Opening party on Oct. 23rd.  For details click here. Our next big event is the prestigious CrossFit Endurance certification!  CrossFit West will be hosting the CrossFit …