Quality

“More isn’t better.  Better is better.”  This is a motto that my classes have heard often.  In CrossFit you don’t get better by simply doing more, you get better by doing things better. Take the Snatch for example.  This is a highly technical movement; arguably the most technical barbell movement there is.  For the utmost success in the snatch technique …

Rocco

Rocco, barely a few months into CrossFit, charges the Week 2 Qualifier WOD. Thanks for being a part of the team, Rocco. Workout: Power Jerk Find new 1RM and then split jerk that weight for 5 singles Then: AMRAP in 15 minutes 9 Deadlifts 155/100# 12 Pushups (Games style) 15 Box Jumps 24/20″

A Different Kind of Scaling

Scaling is usually taken to mean in terms of strength, or more accurately, lack thereof. Such as less weight on the bar, or band assist pullups. Scaling, of course, can be in the opposite direction with more weight on the bar or C2B pullups instead of regular ones, for example. Scaling can also be positional scaling due to mobility issues. …

Snatch!

The second workout of the Open Qualifier comes out on Tuesday. Any guesses? Post to Comments. Workout: Snatch 8×2 @ 85% 1RM Then: 30 Burpees 3 Rounds 10 Hang Power Cleans 135/95# 15 Pullups 20 Air Squats Finisher: 2x400m Run Rest 1:1

You Can Do It

My mother is an avid CrossFitter.  She trains upwards of five days a week and reads blogs and watches videos and goes to competitions. She has always been athletic and excelled in sports and various activities. She competed in the US Nationals for swimming when she was younger, and played ice hockey in the boys’ leagues (there weren’t any girls’ …

Opinions

You know the saying, opinions are like _____, everybody has one. And in the Strength and Conditioning industry there are lot’s of them.  Opinions I mean.  Not, well… And the thing is that everyone thinks they’re right.  In most cases there is no checking the ego at the door.   The willingness to evolve as science advances while having intelligent …

Posture

Where do we lose it? Take a look at Elias G. in the pic above. His lower back is in extension. His midline is engaged. His shoulders are relaxed over his hips. His neck, even though he is looking down at a DVD player, shows a nice S curve. He sat that way, on a wooden chair, for the better …

Blast From The Past

Do you recognize the lifter in this picture? There is about 30 pounds more of him now and the weight on his barbell has increased even more. The pic is from the CF West’s early days, three years ago. We have been through a lot of changes and a lot of growth since those days, but the essence of CFWSC …

Deadline Extension

All registered CrossFit Sectionals competitors and CF West Team members now have an extra week to register and nail the Week 1 workout. All the rules are the same, but CrossFit is now allowing you until Sunday, March 27 at 5:00 PDT, a full extra week, to perform your workout and submit your results. You are welcome to repeat the …

Sacrifice

Do you recognize this man? He saved thousands of lives at the expense of his own. He was one the first wave of helicopter pilots that flew over Chernobyl in 1986. The reactor had just exploded and was a radioactive inferno, glowing blue vapors streaming thousands of feet into the air. Over the next three days Grishchenko, a civilian test …

Easy Paleo

Check out www.everydaypaleo.com for easy recipes and information about Paleo eating.  It’s great! Workout: Back Squat 7×3 AMRAP 10 Min 10 H.Power Snatch (95/65) 12 OH Plate Lunges (45/25)

Better Late Than Never

Recently the US Postal Service delivered a letter a little late. Sure, it may happen now and again, but this letter was originally mailed in 1944. Some how the letter had gotten lost and was only recently discovered and delivered. Sixty seven years later. But hey, better late than never. And it is the same way with exercising. It is …

Beware…

the ides of March. It was two thousand and fifty five years ago today… I like that the start of the CF Games is on such a momentous day. Be sure to sign up for the CF West Santa Cruz team! Beanies, hats, socks, rugby jerseys? What kind of CFWSC gear would you like to see? Please post to Comments. Workout: …

CrossFit Sectionals

CrossFit will announce the CrossFit Sectional workout each Tuesday for the next six weeks starting tomorrow.  Lot’s of you have already signed up for the team and we want to encourage many more to continue signing up.  There’s no limit as to who can sign up.  Anyone can help earn points for CF West.  Regardless of your level you can …

Childhood Obesity

What do you think the best solution is to the childhood obesity epidemic?  Avery Faigenbaum from The College of New Jersey created StrongKid.com . This  excellent site was created to help squash the myth that weight training for kids is dangerous or unhealthy for kids.   It provides research that shows why training as a child is beneficial and explains …

The Science of Weightlifting

Workout: Press 5×5 8 Rounds 100m Sand Bag Sprint 7 KB Swings 5 Ring Dips 1 Deadlift (275/185) *SCHEDULE REMINDER: This weekend CF West will have a limited class schedule.  We will hold class on SATURDAY 8AM ONLY outdoors.  SUNDAY Open Gym will be canceled. Our sister gym, CF Los Gatos will also open it’s doors  to our members for …

Weekend Schedule

Our gym will be holding limited hours this weekend. There will be one class only on Saturday, at 8am, and no open gym on Sunday.  We apologize for any inconvenience.  This will be the last time for a while the gym is closed. CF West is hosting the CrossFit Olympic Weightlifting Certification, taught by senior international weightlifting coach Mike Burgener, …

One Week To Go

It is only one week until the 2011 CrossFit Games Open Qualifiers begin.  This is the beginning for competitors on the road to the Games.  Sixty men and women and 30 Affiliate teams, as determined by the Open Qualifiers, will continue to the Regional Competition. Northern California is its own region this year and the NorCal Regionals are the first …

Arnolds 2011

Arnolds 2011 Women’s Elite Session from Jocelyn Forest on Vimeo. Above is many of the lifts from the Women’s Elite Sesson at this years Arnold’s Weightlifting Championships.  The only downfall?  Not enough battery in the camera to get the final top C&J by Aimee Anaya at 244lbs! This weekend was the annual Arnold’s Sports festival in Columbus OH.  This is …

In The News

I recently came across this article from the US News and World Report. It is titled “4 Things Women Should Be Doing In Their Fitness Training–But Aren’t”, and I was stunned to read the following four points. 1. High Intensity Training 2. Heavier Lifting 3. Upper Body Workouts 4. Training With A Barbell I know that all sounds like old news to …