To Think or Not to Think

With technique being of the utmost importance, the Olympic lifts require the highest level of focus on precision and attention to detail.  It can take thousands of reps (translation: months, years even) to get consistent and feel sharp when Olifting.  There are so many parts of the movement that need to happen correctly and in sequence, that we often find …

For the Kids

CF West parents, we commend you for being an inspiration for our future and for your children.  In a time when childhood obesity and the sedentary epidemic is at an all time high you set a positive example and motive not only your own children, but all of those around you to lead a healthy and positive lifestyle.  Keep up …

Snatch!

Workout: Snatch Find your 1Rm for the day. Then: Isabel 30 Snatches for time 135/85#

Worth 1000 Words

The look on these faces says it all as the night’s workout is announced.  What goes through your mind as a workout is announced? Workout: OH Squat 2-2-2-2-02 then “Fight Gone Bad”

Eat Smart, Live Smart

Simply good wisdom. Be healthy folks. Be smart. Live long. Life is pretty special. Workout: On the minute for 10 minutes 1 Press-as heavy as you can Then: 5 Rounds 6 Clean and Jerks 185/125# 30 Double Unders

Back Squats!

Extra! Extra!  Come get yer back squats.  Add 5 lbs.  Fine tune your engine! Workout: B.Squat 7×3 *add 5lbs from last week AMRAP 8 Minutes 4 HSPU 10 Lung steps 12 Ball Slam REST 90 Seconds then: 3 Minutes (in groups of 5-8) 5-10-5 Cone Shuttle Races

Competition

It’s a contest between people, groups, and businesses; animals, species, nature.  It happens over territory, a niche, or a location of resources and it arises anytime two or more parties strive for a goal which cannot be shared.  It’s competition. Competitiveness is identified by many philosophers and psychologists as an innate biological trait that exists in most living organisms, one …

Mindfulness of Movement and the Now

While training with the Russian master George Balanchine, probably the most significant figure in 20th century ballet, Jennifer Homans learned to be always here, now. “Balanchine had this uncompromising emphasis on now, not holding back, giving it your all now. As a dancer, it was really a kind of concentration. It’s much harder than it sounds, to focus your energy …

Standards

In CrossFit competitions movement standards are set in order to even the playing field between athletes.  It’s a way for the judges to determine what “counts.”  In other words the movement standards are the rules of the game. A few of the most common and fairly universal rules are things like hip crease below the knee for squats, full elbow …

O-Course

Yeah, today was a pretty fun day.  Most days at CF West are, but today just rocked. Thank you to everyone who came out and braved the obstacle course (108 people actually). The bread and butter of fitness and athletic strength and conditioning are the basic movements-the quick lifts, the slow lifts, running, jumping, calisthenics, etc, but every once in …

Surprise Wednesday

A surprise workout is planned for Wednesday. Something fun, something challenging. Something a bit different than usual. Come tackle it.

Jerk Boxes

Thanks to CF West’s own Mark Drobac, we now offer a set of beautiful jerk boxes.  Mark built these boxes for us by hand, leaving out no detail.  Jerk boxes have lot’s of uses, first an foremost allowing lifters to Jerk heavy doubles, triples, or higher without having to lower the weight slowly (and dangerously) to the shoulders.  They can …

Wall Walk

Workout: Press 5×1 Then: 5 Rounds 5 Deadlift 275/185# 7 Toes-2-Bar 5 Wall Walks

Pick Your Poison

It was pick your poison day at CFWSC today. Any storm you want. It still amazes me that some people actually chose to do Karen voluntarily. Great work everyone. And congratulations on all those PRs. What storm did you choose and why? Please post to Comments. Billy and Ian, two former trainers with our sister affiliate CF Los Gatos, moved …

Big

About 11 or so years ago I was at my water polo peak. I was smart, fast, and skilled. I was one of the better players in the nation. The 25th or 26th best actually, as I was an alternate for the National B team. But, there was one thing that I was not. Look back up to the line …

An 11th Attribute

Here’s a little something worthy of conversation:  How about adding an 11th element to the 10 attributes of fitness.  Currently we have: 1.    Cardiovascular/respiratory endurance 2.    Stamina 3.    Strength 4.    Flexibility 5.    Power 6.    Speed 7.    Coordination 8.    Agility 9.    Balance 10.   Accuracy Seems pretty balanced and all encompassing, sure.  But what about psychological durability?  With all of the pain …

CrossFit Football

John Welbourn, Raphael Ruiz, and crew were at CFWSC this weekend teaching the CF Football cert. I think the name confuses a lot of people.  “CrossFit Football?  Huh? You learn how to play football? Why would I want to do that?” Not even close. The CFFB cert is possibly the most in-depth, well-rounded, information packed, and physically challenging CrossFit certification …

Sprint, Jump, Lift Heavy

CF West Sprint, Jump, Lift heavy from Jocelyn Forest on Vimeo. At CF West, we just love training like athletes… and it shows!  Here’s a training montage of some of this weeks athletic performances. *Reminder: 8AM OUTDOOR CLASS ONLY tomorrow.  Please meet OUTSIDE at Harvey West field 8AM Saturday, Feb 5th for class.  All other classes and open gym will …

Welcome Little Mac

Congratulations to CF West’s newest father, Ryan Macaluso!  We can’t wait to meet him! “Mateo Thomas Macaluso born this morning on the 3rd at 8:08 AM.  He came in at 7 pounds 6 ounces and 19.5 inches.  He is already fully Paleo, and he did the Birthing WOD in just over 4.5 hours!  That’s my boy!  Spread the word, and …