New Year’s Day

My first martial arts teacher placed a lot of importance on New Year’s day.  He claimed that the first day of the year sets the tone for the entire year.  Whatever you want from that year, you should do on day 1. If you want to make strength gains, lift heavy on one one; if you want to surf a …

Keep It Simple

Sometimes when I am coaching my 9 year old pitchers I say to them, “Finish with a good figure 4 at a 45 degree angle. If anything else goes wrong in your pitch, I don’t really care.  We are only concerned with the finish.”  That’s because focusing on too many things can mess you up big time. It doesn’t matter …

The Great Pullup Debate

A young guy came into the box the other day and talked to me about starting CrossFit.  He was a high school football player, fairly big, wanting to get bigger and more powerful.  He liked the idea of CrossFit, but was really hung up on the kipping pullup. He didn’t like the kipping pullup and kept arguing that strict deadhangs …

Leslie Hsu

Leslie Hsu’s First Muscle Up from Jocelyn Forest on Vimeo. Leslie Hsu is arguably one of the most athletic girls that has come through CrossFit West.  Nicknamed “the Tiger” Leslie came to us already having the work ethic and drive to succeed at anything she put her mind too.  Although she also came to us with no CrossFit experience and …

Weightlifting Shoes!

It’s the gift that keeps on giving!  And the attire that can help take you to the next level.  In fact they are an absolute must if you want to be serious about your weightlifting and strength training portion of CrossFit.  First off, the hard wooden soles are solid so they don’t compress under heavy loads the way that running …

XM Radio!

This week, as per our CF West clients universal request, we’ll be installing XM radio in the gym!  What will your favorite station be?  If you haven’t already, don’t forget to fill out your surveys guys.  We really are taking your suggestions seriously.  Please click HERE and get em done before Dec 31st.  This 2011 is going to rock! Please …

Merry Christmas

From all of us here at CF West Santa Cruz–Happy Holidays. Sorry 10am, I forgot to get a pic of all you guys.

Holiday Hours

Happy Holidays CF West!  Just a reminder that Friday Dec 24th we will be holding 7AM, 9AM, 10AM, and Noon classes ONLY. Come join in the fun!  Saturday Dec 25th we will be CLOSED. New Year’s Eve and New Year’s Day we will hold classes as normally scheduled. Also, don’t forget to sign up for the Carl Paoli gymnastics seminar …

2011 Goals

Goals, people!  Ya gotta have goals.  Your training will improve dramatically with specific goals.  It will focus and streamline it.  There are two kinds of goals.  Long term and short term goals. A long term goal might be a 315# front squat.  You might break that year goal into 3 four-month short term goals of a progressively heavier squat.  Knowing …

Tuesday Musings

Today is the Winter Solstice, the shortest day and longest night of the year. Cultures all ‘round the world will be celebrating the Solstice, as they have since time immemorial.  In so many of these celebrations, the sun is born and the days lengthen as the sun grows and matures.  Apollo, Mithras, Horus, even Dionysus, sun gods all, were born …

Year End Surveys

Hey folks!  We just wanted to give you a friendly reminder that we’d love if you could get your year end surveys filled out.  Remember, this is your gym and we want to do everything in our power to make it the best gym ever!  If you haven’t already, please click HERE to complete your survey. Also, we understand that …

Thanks For Coming!

From all of us here at CrossFit West Santa Cruz and Longevity, thanks for being our awesome members and thank you for celebrating the Holidays with us!  And to the winners go the glory:) Workout: F.Squat 3-3-3-3-3 *Complete 5 tall box jumps between each set. For time: 100 OH Plate Lunges (45/25) 500m Row 12 Muscle Ups

Holiday Party

What: the CF West Santa Cruz and Longevity holiday party. Where: Bocci’s Cellar (map here) When: December 18th–Saturday Time: it starts at 6:oo and will continue until Johnny V can no longer crack wise, ie pretty late Attire: evening attire. Dress up please. Attendance: pretty much mandatory Last year’s party is already legendary. Come spend some time with your great …

Big Boys

American Open 2010 Big Boys from Jocelyn Forest on Vimeo. Here’s one last video from the American Open 2010.  The Big Boys!  I don’t know about you guys but I can’t even begin to fathom jumping 400+ lbs over my head.  Just wow. *REMINDER: CROSSFIT WEST SANTA CRUZ AND LONGEVITY HOLIDAY PARTY IS THIS SATURDAY, 6PM AT BOCCI’S CELLER RIGHT …

Speed

In my martial arts classes, I have a saying about speed. Speed is the space between movements. For example, picture a high kick to the head with the right leg followed by a high kick with the left. Once the foot has been lifted off the ground, there really isn’t that much difference in the time it takes for the foot …

American Open 2010

American Open 2010 Men 85 and 94kg from Jocelyn Forest on Vimeo. The American Weightlifting Open was a blast this weekend.  Out in Cincinnati Ohio over 300 Olympic Lifting Athletes, who qualified in USAW sanctioned meets throughout the year, gathered to compete for the 2010 title.  There was no shortage of strength, precision, and athleticism- something that all CrossFitters, if …

American Weightlifting Championships

Jocelyn is in Cincinnati at the Americans.  Her heat is at 12:30 on Saturday.  There does not seem to be a live feed, but the info page for the meet is here. Good luck Joc. The CFWSC Holiday Party is officially 1 week away.  Get your shoes shined up and get ready to have fun.  Attendance is a must. If …

Shoulder to OH

Split Jerk, Power Jerk, Squat Jerk, Push Press, Press, Press Behind the Neck, P. Press BN, Jerk BN, SNPP, etc, etc. There’s lots of different ways to get the bar from shoulder to overhead.  And when a CrossFit workout simply calls for a workout with “shoulder to OH” it usually means you get to choose your most efficient method to …

30 Years Ago Today

Wednesday was the 30th anniversary of the 1980 murder of John Lennon.  You know how people say they remember where they were and what they were doing when JFK was shot, well I remember exactly when I heard that Lennon had been shot.  I came home from school to find my father sad and very quiet.  I asked him what …

An Ode To The CrossFit Box

I have an unashamed love affair with the CrossFit box.  It is so functional, never vain. Its equipment, scarred and scuffed, but always ready for the next battle.  The rowers, the GHDs, the Airdynes–clusters of pain.  Piles of bumpers, the 45s reaching toward the ceiling. The iron 45s patiently waiting for the lifters who can’t fit enough bumpers on the …