Foot Balance

The feet are the base of the quick lifts, but are rarely talked about.  For most lifting purposes, the feet are divided into the heel, the midfoot, and the ball of the foot. Let’s look at the snatch: In the set up, your weight is solidly on the mid foot. As the 1st pull begins, the chest rises and the …

Testimonials

All ego and Social status set aside, most CrossFit owners will tell you straight out that we didn’t get into the CrossFit business to get rich.  I mean, have you seen the car Sam drives?  And although Cliff seems money hungry, he sure hasn’t quit his day job since joining CF West forces.  And ya’ll may have noticed that I …

Mobility Fanatics!

Hello devoted CrossFit West Santa Cruz folk!  Since mobility and flexibility work has been so wildly popular in the gym lately (and for good reason!) I thought I’d re-post a couple of awesome Kelly Starrett mobility wod videos for all of your mobility and stretching pleasures.  These two vids pull together a whole bunch of the best lower body and …

Can Do

My family went for a long walk on the beach yesterday before dinner.  My uncle is learning to kite surf and had brought along a trainer kite which he manipulated with surprising skill. He had the big kite swooping around.  He could bring it to a still hover or shoot it at us, pulling up just in time. In addition …

Ben L

CF West Santa Cruz member Ben Lezin is in his 3rd year at St Mary’s College of Maryland where he is on the sailing team.  St Mary’s has a standout sailing program, one of the best in the nation, with 3 alums and 1 current student just being named to the 2011 U.S. Sailing Development Team, the pipeline to the …

Holiday Eating Strategy

Ah, yes, my favorite holiday is here once again.  I just love Thanksgiving (pie!). CF West Santa Cruz is pretty devout when it comes to the Paleolithic diet.  We may tweak it here and there, dairy for those who are trying to pack on a little muscle for example, but we certainly live by it.  We also live in the …

Thanksgiving Schedule

CrossFit West will hold classes on the morning of Thanksgiving, Thurs Nov 25th at 9AM and 10AM only.  Friday, Nov 26th we will also hold classes at 9AM and 10AM only.  Regular class schedule will resume on the weekend. Also, we have a Holiday Party Update!  CrossFit West-Longevity will hold it’s Holiday Party on Saturday Dec 18th at Bocci’s Celler …

Certs @ CF West

The CrossFit Endurance Cert went down with major success this weekend.  It’s amazing how much technique is involved in efficient running mechanics and endurance training.  This cert rocked!  If you’re interested in fine turning any of your CrossFit Skills sign up for any of the upcoming specialty CrossFit Certs hosted right here at CrossFit West Santa Cruz.  Parkour and Gymnastics …

Growth

I was talking to one of the HQ honchos last weekend and somehow the comments section on the main dot com site came up.  I said that I used to read the comments when there were 50 or 70 daily, but now I don’t even look at the them anymore, being that there are up to 400 comments many days. …

Exercise=Bigger Brain

I think by now that most people are aware of the child obesity problem in America.  Yeah, it is kind of bad, but then again so is the adult obesity epidemic in America. As sports and physical education programs in schools are being cut back, kids are exercising less and less.  Combine this with the incredible amount of time kids …

Polish Olift Training

P.S. Guess who the Americans now have as their weightlifting coach! Workout: Snatch Heavy Single 5 Rounds: 30 yard Tire Flip 7 Jerks (185/115) 10 Hurdle Jumps (20 in) 1 min Rest

Holiday Party, Holiday Hours, Schedule Changes

Holiday Party: The CrossFit West Santa Cruz Holiday Party is set for December 17th.  We have rented out the Elks Lodge in Santa Cruz.  Attendance is mandatory, because it is going to be FUN. Please set aside the date. The last CFWSC party is already the stuff of legend.  Don’t miss this one.  More details to come. Upcoming Cert & …

Endurance Cert This Weekend!

The CrossFit Endurance Cert is just 4 days away!  It’s not too late to sign up.  This a great opportunity for EVERYONE- athletes, coaches, even endurance athletes who are not involved (yet:) in CrossFit- may sign up.  Use cutting edge technology to learn proper running mechanics.  Get better and faster.  Whether you are trying to shave minutes off your mile …

Stretching

Do it.  It is good for you.  After a hard workout, the best thing for those tired, traumatized, and shortened muscles is to stretch.  Give them some relief.  They will thank you for it by being less sore the next day.  Regular stretching leads to healthier joints and muscles, less aches and pains, increased mobility, less injuries, and heavier lifts. …

The Rope

Here is a great video of the famous rope at Sydney’s Bondi Beach (by the way, I suggest using the mute button). Ropes are a real staple in a CrossFit gym, but rarely seen elsewhere. Gymnastics schools and rock climbing gyms and that is about it. Of course, every grade and high school used to have them, but now in …

The Female “Athlete”

For LoLo I feel like I’ve heard it a thousand times.  From my own mother, my grandmothers, the mothers of girls who I give pitching lessons to, CrossFit clients, the list goes on.  It goes a little something like this, “Gosh it’s so great that you girls have something to go for in athletics these days.  When I was a …

Time

We are used to time being pretty objective.  It is either 12 noon or it is not.  It is 4:37pm or it is not. But time used to be fairly subjective.  You see, so one really knew what time it actually was. If you were meeting someone at mid-morning, then you would meet sometime in the mid-morning, temporal precision was …

Linda

Linda is one of the hardest and most rarely done of the classic CrossFit named WODs.  Linda is 55 reps of the deadlift (at bodyweight and a half), bench press (at bodyweight), and clean (at three quarter bodyweight). CF West’s very own Jason Highbarger held the Linda record at the old HQ. Workout: Linda 10-1 Deadlift 1.5xBW Bench Press BW …

Must Haves

CrossFit brings us something different every day.  That’s what makes it fun and that’s also what makes it so effective. CrossFit never allows our bodies to get into the same ol’ routine.  But when it comes to performance and recovery there are a few things that need to be part of the routine.  Here are a few of my favorites …