6AM!

Coached by CrossFit OG and veteran coach Jason H, the 6am crew is one of the most dedicated and loyal at CrossFit West. And, led by Johnny V, probably the loudest. We love you guys. A huge congratulations to Chris Carlson on being named Defensive Player of the Year for the Western Collegiate Lacrosse League. Chris works his butt off in …

Why CrossFit Makes Me Smile

By Cliff: I walked in to the box today to see a flurry of activity – truly on par with a medieval battlefield.  Collectively I saw thousands of pounds of weight flying through the air, people climbing ropes, swinging on rings, and jumping on boxes.  It actually could’ve made for an excellent “Where’s Waldo” scene (Waldo does CrossFit, right?).  Although …

Grip Strength

The grip is a highly under appreciated, underdeveloped, and overlooked area of physical training. We have more nerve endings in our hands than just about any other area of our body and a corresponding larger part of our brain is devoted to interpreting the stimuli from those nerve endings. In short, we interact with the physical world through our hands. …

Fran Ladder

The best is often saved for the last. Or the worst. It is all a matter of perception. The last workout of the Open Qualifier just might be the most intimidating WOD that could come up. A Fran ladder. A chest-2–bar Fran ladder. Fran is possibly the most feared workout in the CrossFit pantheon as it is, certainly the most …

Variety

They say that variety is the spice of life. When it comes to coaching CrossFit, it is certainly true. Over one hundred people walked through our doors today, and I got to work with almost half of them. The oldest was in her mid-sixties and the youngest was 13 or 14. They ranged from competitive athletes in several sports to …

CrossFit As A Sport

I was judging WOD 5 this weekend and as I watched someone doing toes-2-bar, I was struck at the wide array of skills and movements in CrossFit competition. This got me thinking about how difficult CrossFit is as a competitive sport. And that led me to think about how wrong those who denigrate the idea that CrossFit is a sport …

Strong Is Beautiful

One of the CF West members was at work today talking to her company’s art director, and she was approached by a man she had never met before. He looked at her and asked her, in a heavy French-Canadian accent, if she was a cyclist. A little perplexed, the member replied that, yes she was, but modified it to say …

Pics!

Workout: Front Squat 7×2-go heavy Then: 6 Rounds 1 Prowler push 30 yards 3 Power Cleans 185/125# 1 Prowler push 30 yards 6 Broad Jumps 6′ And here is the daily moment of Zen.

Paleo Challenge Extension

Due to the CrossFit Open Qualifier  being extended an extra week, Leah and I have decided to give everyone the option of pushing back the end date of the Paleo Challenge 3.0. If you like, you can have an extra week to complete the performance tests. If you don’t want to for whatever reason (big gluten party planned the moment …

Relay For Life

The American Cancer Society’s Relay For Life is a 24 hour walk to raise money and awareness about the fight against cancer. It is this Friday-Saturday, April 29th to the 30th. All the info is here. Relay participants walk as far and as long as they wish. Health e Centric, owned by CF Los Gatos member Justin Moles is sponsoring …

Dior Brown

The CF West Santa Cruz community welcomes the arrival of Dior Brown. Congratulations to Golden and Rachel on the birth of their baby girl! The tale of the tape: Dior weighed in at 7 pounds 8 ounces and measured 18.25 inches. Both mother and daughter are healthy and doing well. Golden is all smiles. I have been friends with Golden …

290!

This Sunday was a long awaited day for CrossFit poster girl Leah L. A long squat program had just ended and it was time to max. Leah worked her way up to the moment of truth. A PR weight, 280#, was on the bar. She dunked it and came out of the hole strong, barely slowly in her drive to …

Worked Hard

On a jerk today, this bumper hit the ground and just shattered, completely falling off the bar. Bumpers fail, especially at a heavy lifting gym like CF West, but usually only 15s and 10s totally come apart. On 45 pound bumps, the metal insert in the center is usually the failure point. But not this one. It went all the …

Focus?

WOD 4 of the Open Qualifier starts off with 60 burpees. Sixty burpees is a hard thing to get psyched up for, and it is hard to keep your focus in the middle of it. Similarly, a 3-4 month squat program is also difficult to maintain focus upon. It can seem never ending. How do you get psyched up for …

Internet Warriors

Konstantin Konstantinovs is a heavyweight Latvian powerlifter and former raw deadlift World Record holder. In a sport dominated by truly large and usually overweight men, Konstantinovs is a lean, very fit, and highly athletic 270 pounds. Below are a couple videos of him training. The first is of him doing 55 consecutive pullups. He does them with a tight kip …

Superlative

[suh-pur-luh-tiv, soo-] –adjective of the highest kind, quality, or order; surpassing all else or others; supreme; extreme –noun a superlative person or thing. the utmost degree; acme. Late 14c., from O.Fr. superlatif (13c.), from L.L. superlativus “exaggerated, superlative,” from L. superlatus “exaggerated” (used as pp. of superferre”carry over or beyond”), from super “beyond” (see super–) + lat- “carry,” from *tlat-, pp. stem of tollere “to take away” (see extol). The noun is attested from 1520s, originally in the grammatical sense. I was listening to an interview with Paul McCartney today and he was talking …

A Heartbreaker

Big Austin E, volleyball All-American and nerf gun warrior, goes for a big PR of 285#. He had just nailed 275# and proceeded to load up the bar with two 45s and three 10s on either side. He set up and pulled. Austin has a huge vertical jump and a near 60 inch box jump, and he jumped the 285 …

Discipline

The word discipline is a loaded one in CrossFit. CrossFitters tend to be a disciplined lot, but that discipline can come in many forms. Of course there is the discipline to come train regularly, to stick to nutritional plan, to hit it hard. I think that is the easiest kind of discipline for most CrossFitters. How about the discipline to …

WOD 3

The Open WOD 3 (max reps C&J in 5 minutes) is my favorite so far by a long shot. The power output is incredible, and it is a lot of fun to watch (and much easier to judge). It’s a CF West kind of workout. Of course, it is no secret that Grace is my favorite of the benchmark WODs. I …

Game It

At last years CrossFit South West Regional I was in the first heat of every single workout.  On one hand it was nice to get each workout over with.  On the other hand, it was a bummer not to have a chance to watch the other athletes go first in order to come up with a good game plan.  My …