Sports Series Kickoff!

The CrossFit West Summer Sports Series kicked off tonight and we had a blast!  Thank you to everyone that came out for this.  We had over 20 people mountain biking on the trails of the Santa Cruz Mountains this evening and we were, in our opinion, quite a formidable force!  Steep climbs, speedy downhills, big jumps, puddles, and zig-zagging tracks …

CF West Pics

The moment of power with Russian champ Dmitry Kolokov, the king of intensity.  And here he is training at the 2005 Arnolds. Workout: Rest Day

4th of July Class Schedule

On July 4th, this Monday, CF West Santa Cruz will hold classes at 9am and 12pm. Upcoming events: The CF West Summer Sports Series kicks off this Thursday with the mountain bike ride and dinner afterwards. Beach Day is July 10th and the Olympic Weightlifting seminar with Billy B and Ian D is July 23rd (reserve your spot now). The moment …

Cliff

CF West co-owner Cliff H, aka Clifford Baggins, uses any and all props, including 8 stacked 45# bumps, to teach the clean. Reminder: The Summer Sports Series mountain bike ride is this Thursday, the 30th. Workout: Press Set new PR! Then: 7 Rounds on a 1 minute interval 5 Clean and Jerks-Grace style 155/100# Max calories row or Airdyne Do …

Strengthening Weaknesses Strategy

At the NorCal Regionals earlier this month, Blair Morrison blasted through the 100 double unders in WOD 4 without stopping. Consequently he was the second person to the overhead squats (the last movement of the 100s WOD) and ended up finishing very high. He was the only person that I saw do all the double unders in a row. I …

Friendship

Hi Folks- Well, it’s getting late on Friday and to be perfectly honest, my laptop battery is about to die and I left the charger at the box, so it’s going to be a short one tonight.  I sat down at my desk and thought to myself “what can I say about CrossFit that is super meaningful?”  Which movement can I …

The Last 5%

I was watching my sister-in-law rehearse at the ABT headquarters the last time I was in New York, and I noticed that whenever she had her leg in the air balancing, such as in an arabesque, she always lifted the leg a little higher before she put it down. She told me that it was a little thing that left …

A Great Day

It was a great day at CF West. The obstacle course was a lot of fun. It is good to get out of your comfort zone a little bit and challenge yourself at different movements. Movements that you probably have never done before. We talk a lot about CrossFit being GPP-general physical preparedness-and an obstacle course is a good test …

Twas The Night Before…

Twas the night before the special workout, when all through the box Not a creature was stirring, not even a Mowgli. The ropes were hung by the tower climb with care, In hopes that the 6am crew soon would be there. Or something like that. The gym is all set up for the obstacle course workout. We have 18 obstacles …

Power Snatch

The Hang Power Snatch is one of the greatest power building movements you can do. While there is certainly technique involved, it is much more of a pure power movement than the full snatch which starts from the ground and passes through the full squat. Heavy and/or mid rep hang power snatches are the ticket for explosive movement. There will …

Muscle Up!

A big congratulations to ERad on her first muscle ups today. Emily attended the Greg Amundson Goal-setting seminar this last January and made getting a muscle up her six month goal. Just about six months to the day, she officially accomplished her goal. Congratulations! The muscle up is a real rite of passage in the CrossFit world, and long remembered …

Happy Fathers’ Day

This weekend is Fathers’ Day and a huge Happy Father’s Day to all the dads outs there, at CF West Santa Cruz and elsewhere. Being a father is an awesome (not awesome as in ‘wow awesome dude’, but awesome as in ‘awe-inspiring’) responsibility and you all fully deserve your day. Happy Fathers’ Day CF West and CF Longevity would like …

Sprint!

The daily moment of power. Workout: Full Clean 10×1 Then: 5-4-3-2-1 Muscle Up Bear Complex 155/100#

The Olympic Total

CF West did the Olympic Total today, and it was really fun. One rep max in the snatch and then the clean and jerk. There is just something about doing max lifts–everyone gathering around the lifter, shouting encouragement and then falling silent as the lifter sets his or her grip and attacks the lift–that always fires me up. And the …

Olympic Weightlifting Seminar with Billy & Ian

Ian Droze (top vid) snatches 264 at a bodyweight of 154 pounds. Billy Bybee (bottom) snatches 275 at a 169 pound bodyweight. Billy also clean and jerked 352# yesterday. CrossFit West is very proud to announce that, as part of its Summer Sports Series, it is partnering with CF Los Gatos and the American Weightlifting Exchange to present a 1-day …

CrossFit West Summer Sports Series

In CrossFit’s Theoretical Hierarchy of Development, sport lies at the top, above nutrition, metabolic conditioning, weightlifting, and gymnastics. Coach Greg Glassman has often said that sport is the expression of the lower levels of development. Concurrently, part of the CrossFit doctrine of fitness as laid out by Coach Glassman is to learn new sports regularly. With this in mind, CrossFit …

Calm Before The Storm

We all know that feeling – you’ve warmed up, done your strength/skill work for the day, and the WOD approaches.  It’s a mix of a-million-and-one emotions – excitement, fear, anticipation, anxiety, doubt, confidence, and determination all mixed in to one. We all have different reactions to it: Emmet goes pee, I run in to my office to grab tape (even if …

Denali Waits For No Man…

We’d like to dedicate tonight’s post to CrossFit  West stud Patrick Chu (aka the Adventure Out intern).  Patrick will be hopping on a plane this Tuesday to fly to Alaska and begin his ascent of Mt. McKinley.  All joking aside (because believe me, we give Patrick a LOT of s%&t): good luck buddy.  McKinley is no joke – she’s high, she’s …

Head-To-Head

The daily moment of strength is a really cool old video of one of the greatest American weightlifters, heavyweight Bob Bednarski, lifting at the old York Barbell gym. Check it out. Workout: 2 Strict Press on the minute for 8 minutes Go as heavy as you can. Then: 5 Rounds 1 Rope Climb 2 Muscle Ups 4 Clean and Jerk 3/4bw …

Weekend Warrior Series

Starting this September, Reebok is sponsoring a series of CrossFit competitions in Northern California called the Weekend Warrior Series. Different affiliate teams will compete head to head in mulitiple WODs in dual meet fashion.  Crossfit West would like to put together a few teams for this competition.  Each team will consist of 6 athletes, but only 4 are required to participate in each …