Stay Hydrated!

Hydration: the level of water and electrolytes available for your body to sustain a particular level of performance. At CrossFit West we constantly remind you all of important things about recovery.  We shout things like, “be sure to stretch and ice!” and “drink lots of water!”  These things should not be taken lightly and are an essential part of your …

Range of Motion/Mobility Class

Greg H; during and after PRing on Fran. Flexibility is a physical attribute that lends itself greatly to both athletic performance and functional living. It is the cornerstone of mobility and muscle and joint health, as well as range of motion in both performance and joint movement. In order to facilitate greater flexibility, and with it greater health, CF West …

Open Qualifiers

The WODs for this year’s CF Games Open Qualifiers start on Tuesday, March 15th. Each athlete will have until the following Sunday to complete the WOD and send their score to HQ. This process will be repeated for 6 weeks with a different WOD being announced each Tuesday. Anyone interested in trying out for the Games or being on the …

New Squat Cycle

CF West Jan 2011 from Jocelyn Forest on Vimeo. With lots of new folks in the gym and the kick off of the Paleo Challenge 3.0, CF West will be starting a new 7×3 Squat program.  The program will last 12 weeks.  Starting in week 1 you’ll start out with a load at 68% of your 1RM B.Squat.  You will …

Wow!

Today was a pretty incredible day at the box.  I am lucky to see some inspiring performances on a regular basis, but those today will be hard to match. From the oldest to the youngest (yeah, you know who you are), the most experienced to the newest newbie, and everyone in between–great work today. I was so pumped up from …

Paleo Challenge WOD

(Yes, I know ‘challenge’ in the post title is misspelled, but wordpress won’t let me change it and I didn’t want to redo the whole post…sorry) All the classes on Wednesday will be doing the WOD for the Paleo Challenge.  If you can’t make it tomorrow, don’t worry, you can make it up in any class through Sunday. The WOD …

Total

Congrats to all who PR’d on the CrossFit Total today.  The results are on the white board.  And if you are in the Paleo Challenge and could not be here today don’t fret- it you may make it up tomorrow! Workout: P.Jerk + Jerk OTM 15 min 60% x2 x5 65% x2 x5 70% x2 x5 4 Rounds (not for …

A Big Thank You

The Paleo Challenge meeting and potluck was a lot of fun and very tasty.  Thank you to all those who brought food and good luck on the CF Total. A big Happy Birthday to Eric S. Workout: CrossFit Total Max Weight in the: Back Squat Press Deadlift

Elements Class

There are a lot of new faces around the box these days.  It’s not easy being the new person in a group, and we have all been there. Please introduce yourself with a handshake and a smile. See you all at the Paleo Potluck on Sunday. Workout: 5 Rounds 200m Run 7 Hang Power Snatch 115/75# 10 Pushups

Announcements

The Paleo Potluck is on for this Sunday at 5pm.  Please bring a dish, such as an entree, to share.  Please include the recipe with the dish.  The Paleo Challenge 3.0 meeting will start right at 5. A note about the potluck from Leah, the Paleo Challenge 2.0 winner and all-around rockstar. If you are coming to the meeting and …

Paleo Potluck

The Paleo Potluck is on for this Sunday.  Please bring your favorite Paleo dish to share.  Snacks, desserts, and especially entrees–give us a taste of what you eat. Please include the recipe along with your dish.  The Paleo Challenge 3.0 meeting will kick off at 5 and the eating will follow. If you have any questions about the meeting or …

Weekend Schedule

Hey folks!  This weekend we will have a bit of an altered schedule.  It will be the following Saturday 22nd 8AM Class ONLY-  OUTDOORS!  Meet in the parking lot bright and early. Sunday 23rd 1:30-4:30PM Open gym, 5:00PM Paleo Challenge 3.0 Meeting and Paleo Potluck Come join the Paleo Challenge meeting even if you aren’t sure yet if you want …

Team West Brethren Challenge

Yesterday 4 CF Wester’s teamed up to compete and represent CF West at the Annual CrossFit Brethren Challenge in Mountain View.  Our athlete’s were: Stefani Wormington, Andrea Horowitt, Chris Carlson, and trainer Daniel Vahradian.  Our very own Jason Highbarger took on the role of head coach.  Here’s what he had to say about his team: “Team CrossFit West Santa Cruz …

New Paleo Challenge

That’s right, Paleo Challenge 3.0 is here! Kick the new year off with a body changing experience (and possibly a life changing one)–the Paleo Challenge. The first two Paleo Challenges were enormously successful. Be a part of the third one. The Paleolithic diet is a great and relatively easy nutrition plan. The results it yields are pretty incredible.  As with the …

Pre-hab

There’s no better time for pre-hab than the 5-10 minutes before class- you know, when you’ve gotten there all early and stuff, bright eyed and bushy tailed, just waiting for what excitement classes have in store. Start with foam rolling.  Not just a quick swipe or two and not to simply lean back on and relax while conversing about what …

New Faces

Workout: Rest Day

Waiting

CFWSC–ready for the WOD. Workout: Back Squat 5×3 Then: 4x400m Run Rest 2 minutes between efforts. Then: 10 Clean and Jerks 155/100# Rest 2 minutes 10 Clean and Jerks Rest 2 Minutes 10 Clean and Jerks

Yo 11

Not to be mistaken for seven.  Today is 1/11/11.  What are you going to do in your training today to make yourself better than yesterday? Workout: Snatch+ Hang Snatch 2,2,2,2,2 For time: 21-15-9 DB Suitcase Lunge (45/25) DB Thruster (45/25) Pull Ups

2011 Affiliate Cup Info

News about the 2011 CrossFit Games Affiliate Cup has been released.  Teams will have to qualify in the Sectionals by doing the individual WODs.  Affiliate teams will qualify for Regionals via the the top times posted by individuals from each affiliate.  CF West is very interested in fielding a team this year.  Anyone who wants to compete on the team needs …