Firebreather Athletics

Firebreather Athletics is a uniquely CrossFit clothing line. It is inspired and influenced by the original CrossFit firebreather Greg Amundson and is owned by his wife Mallee Amundson, an affiliate owner and HQ trainer. Years ago, at the old HQ in Santa Cruz, Greg and some of the early CF guinea pigs did a lung burner that left them on …

Regionals This Weekend

The Memorial Day classes. Thanks for sharing your holiday with us, folks. And thank you to the visiting CrossFitters who joined us today and this weekend for training. Congratulations to all the PRs today. A special shout out to Austin for his 295# power clean, and CFWSC trainer Chris M for his 75 consecutive bodyweight back squats. Pretty incredible guys, …

Memorial Day

The holiday of Memorial Day is the traditional start of summer, just as Labor Day is the the end. It’s a long weekend of shopping, barbecues, drinking, trips, beach-going, and general revelry. It’s a time for fun. Or is it? Memorial Day really has a different, sort-of forgotten meaning. It’s all in the name. It is a day to remember. …

Bodyweight Back Squat

CF West Santa Cruz did a classic test of strength today—max reps back squat at bodyweight. Load the bar with your bodyweight and squat it for as many repetitions as you can without reracking or dropping the bar. And then we rested for 5 minutes and did it again. Among the men, Chris C took home top honors with a …

Holiday Hours

This Monday, Memorial Day, CF West Santa Cruz will hold classes at 9am and 12pm only. Saturday’s class schedule will be as normal, as is Open Gym on Sunday. Workout: Back Squat 2x max reps @ bodyweight Then: 5-4-3-2-1 Clean and Jerk bodyweight Muscle Up 200m Run after each couplet

Too Stubborn?

A couple years ago, the lovely ERad and I were looking to get a dog. I was online and I came across a thread on the CrossFit forum devoted to CrossFit gym dogs (yes, there is such a thread; CrossFitters and dog owners tend to be the tiniest bit obsessive). My favorite was a heeler/cattle dog with a steely look …

Fun…

…it’s quite possibly the most important part of your training. And now, your moment of aggression, 517 pounds for 10. Wow. Workout: Rest Day

Lifts and Duels

You must think neither of victory nor of defeat, but only of cutting and killing your enemy. Admittedly a little violent, but that bit of wisdom from 17th century Japan has a huge amount of carryover to CrossFit. It is part of the “Book of 5 Rings”, the Go Rin No Sho, by the swordsman Myamoto Musashi. Musashi is probably …

Paleo Challenge 3.0 Winner-Jason Herr

Jason Herr is the CF West Paleo Challenge winner. Resoundingly. Here are his numbers: Beginning: 01/30/11 End: 05/06/11 Beginning: Weight: 202-205 End: 180-183 Beginning: Waist: 34/35 End: 31/32 _________________Work Outs____________ Paleo WOD: 11:45 / 9:45 Crossfit Total: Squat: 345 / 365# Press: 175 / 195# Dead-Lift: 345 (injury) / 425# Total: 865 / 985# 1000 Meter Row 3:45 / 3:29 Pull-ups …

The Eyes

There comes a time in a beginning CrossFit athlete’s training that they stop surviving the workouts and start charging them. I can literally see the change in their eyes. Each WOD is no longer a death march. Heavy days are eagerly awaited. And they crave the rx’d notation next to their time on the whiteboard. Physically they have changed too. …

Regional WODs

The Regional WODs were announced today and Wow! This is not a competition for the faint of heart. Each individual and each team will compete in two workouts each day, for three days. The team WODs are essentially the same as the individual WODs, they’re just longer with more reps. All the WODs can be found here. Regionals are June 3-5 at the …

Grace

When I was young, I was really into baseball. However, I grew up without a television, so I wasn’t that much into current baseball. What I really liked was stories of the greats from the 40s, 50s, and 60s. I read a lot of books about baseball in those days and the great players who inhabited the diamond then.  I …

Coach

Greg Glassman, the founder of CrossFit, stopped by CF West for an unexpected visit today. It was quite a nice surprise. It was his first time to CFWSC and he was very impressed with the facility, and said he would be back the next time he is in town. Thanks for stopping by Coach, it was a pleasure seeing you …

New Records

CF West is adding a bunch of new records to our record boards. We are putting up the records from the old box that did not survive the move for some reason, as well as adding some new ones. What would you like to see represented on the record boards? What lifts, what WODS, what runs or rows, what anything? …

Dawn Patrol

The seasons affect the dawn patrol more than any other class. In winter you get to the box and it is pitch black. Really dark. You go for that first warm up run and it seems less like early morning than the middle of the night. As the months grow, you can literally chart the time of the year by …

New Merch

You asked for it–we got it! Many of our members have asked for new CF West merch over the last few months. We are pleased to announce that new t-shirt designs (with new CF West logos!) are on their way. There will be several different t-shirt styles and colors to choose from. Expect to see new CF West hats too. …

What You Can Do

Local high school softball standout Alex S works up to a PR of 128#. Great work Alex. I was working with one of the newer members of CF West on some lifts and she was getting frustrated that she couldn’t get her body to do what she wanted it to. Of course I explained to her that this stuff takes …

Regional Tickets On Sale

CF West Santa Cruz is sending a team to the 2011 CrossFit Games NorCal Regionals on June 3-5. The NorCal Regionals are being held at the Santa Clara County Fairgrounds less than an hour from here. The Regionals will have food and drink vendors, and CF West will have a tent set up, along with chairs, coolers, etc. We will …

Vero’s CrossFit Total

CrossFit WSC recently did the CrossFit Total. Both Leah and Andrea tied for first place with a total of 638#. This also tied them for first on the CF West record boards, bumping former #1 Vero, who did not make it to the gym on the CF Total day, to 2nd place. However, Vero charged the Total the next day, …

Gutcheck

My first martial arts teacher was an ex-Marine. He had joined the USMC during the Vietnam War, before the restructuring of the eighties and nineties. During my teacher’s basic training, the drill sergeant would line up all the recruits at bedtime in their white underwear and shirts and proceed down the line punching each guy in the stomach. The DI called …