Off To The Games

In some circles, the Mint 400 is a far far better thing than the superbowl, the Kentucky Derby, and the lower Oakland roller derby finals all rolled into one. (Can you name the book?) We are off to the 2011 CrossFit Games! I will try to post updates each night and Cliff will be posting to Facebook. The first individual …

Guest Trainer

CF West will feature a guest instructor in its evening classes on Wednesday. None other than (drum roll please) Billy Bybee, the 4th strongest man in America (77 kg class)! Before embarking on an Olympic Weightlifting career last year, Billy was a highly regarded CrossFit coach and competitor (2:30 Fran, 7:18 Helen, 410 FGB)  But, more importantly, he has an …

O-lifting Seminar Recap

The CF West Summer Sports Series weightlifting workshop taught by Billy and Ian this last weekend was superb. Fresh from the US Nationals where Billy earned 4th place and Ian got 3 bronze medals (on less than a year of dedicated weightlifting), the seminar was a unique opportunity to learn from a couple of the best in the nation. The …

Notes from 1Rep Max Back Squat Day

CF West just had a 1 rep max back squat day. These days are always some of my favorites, with everyone cheering each big lift. While there were a gratifyingly large group of PRs, I have to specifically acknowledge Golden’s big 405# squat. Not because it was the biggest lift of the day, which it was, but because a 4 …

Yeah Don!

Who says CrossFitters are not strong? Care to try a 205# one-arm overhead squat. But don’t get too cocky–you think you can do pullups? Check out 232 deadhang without letting go of the bar! Workout: Back Squat Find 1RM Then: 3 Rounds w/ 2 minutes rest between rounds Max reps in 30 seconds of: Clean and Jerk 135/95# Kettlebell Swing 53/35# …

Chalk

Chalk is an indispensable part of CrossFit. Pullups, barbell lifts, ring work, kettlebell snatches and swings, grip work. Dust a little across your shoulders when cleaning heavy and smatter some on your back for squats and good mornings. I like a little on my hands to prevent slipping on sweaty palms when doing plyometric pushups. Yep, its a useful little …

Weightlifting Seminar

The CF West Summer Sports Series continues this Saturday with the Olympic Weightlifting Seminar. The seminar will be taught by Billy Bybee and Ian Droze, two Olympic lifters out of John Broz’s Gym in Las Vegas. Ian won three bronze medals at the recent 2011 US National Weightlifting Championships and Billy placed 4th. Their gym, Average Broz Gymnasium, also produced …

Movement Awareness

There are many ways to tackle an injury, and the best way usually involves a combination of many different things. Recently, while dealing with a small shoulder injury, I noticed something a little different. I had been following all the proper techniques–icing, using a lacrosse ball, stretching, etc, but my left shoulder remained a little tweaked and it seemed to …

Gym Improvement Day

You might notice some improvements when you next step into CFWSC. Nothing major, just lots of little things. New paint, new bumpers, lots and lots of clean. A HUGE thank you to everyone who sacrificed their Sunday afternoon to do things like vacuum, scrub, and mop, organize dozens of kettlebells and med balls, wipe down every pullup bar, barbell, and …

Fight Night!

The Kaijin fight team enters the squared circle for 9 fights on Saturday. You have probably seen these guys around the box M/W/F mornings (they are the really flexible crew warming up on the side of the mats) as they supplement their kickboxing training with workouts at CF West. Good luck guys. Ian Droze, the same Ian that will be …

Firefighter Olympics

CF West Santa Cruz fielded a team for this week’s Firefighter Olympics in Newport Beach, and a couple of the team members also competed as individuals  The team finished in 5th place (there were not separate weights for women and most teams were only male).  In the individual comps, Alicia earned 2nd after missing 1st by one rep (and congrats on …

The Butterfly Kip

The butterfly kip is one of the more argued innovations in CrossFit. Some people love it, others swear they will never do it. As with a regular kipping pullup, it allows you to cycle the repetitions faster. A lot faster. And that is the appeal of the butterfly kip-it’s really fast. The butterfly kip has a few drawbacks, but it’s …

Danny

CF West trainer Danny V reps bodyweight hang squat clean thrusters, a great strength-to-bodyweight ratio movement, in a recent WOD. There is something about the huge compound movement of a thruster that is just brutal. Add a hang squat clean, bump the poundage up to bodyweight, and you have a fun workout. Right Danny? Workout: Rest Day

Homework

This month I am assigning homework. It’s not a lot, there is no reading involved, and you don’t have to give a presentation at the end. It’s a simple and easy 5 minutes a day. Five minutes divided into 1 minute of work 5 times a day. A lot of people have tight ankles, Achilles, and calves. This tightness manifests …

Beach Day Rocked!

Yeah, Beach Day was great. The sun was out, the water was…well, not too cold, the coals were hot, the girls were in bikinis, and no one got a ticket for dogs, beer (gluten-free of course), or wine. It is always fun to see fellow CF West members out of the gym and the Summer Sports Series has been a great …

DeDe

It is with great sadness and reflection that I sit down to write tonight’s post.  I’m sure many people throughout Santa Cruz County have heard about the horrific accident yesterday evening at the Watsonville airport.  This afternoon, we learned that it was our very own DeDe, her husband, and two children that were operating and traveling in the aircraft. I’m …

Bike Rides

The mountain bike ride was such an epic success (ask anyone, especially Kenzie) that we have received requests for more bike rides. There have been requests for a road ride (brightly colored lycra optional) as well. A happening cruiser bike ride is more my style, gently weaving down a flat street with Mowgli doing all the work. Swinging by the …

Sunday Beach Day!

Reminder to all CF Westers out there: this Sunday is the second installment of our summer sports series: BEACH DAY!!!  It promises to be a fun and relaxing day with a good mix of activity and leisure.  If you’ve got a surfboard, bring your own, otherwise we’ll have a bunch of big, soft beginner boards for people to try their …

Total Commitment

  Yasuhiro Yamashita was one of the most dominant judo competitors of the last 50 years. He won Olympic gold (and probably would have in 1980 if Japan hadn’t boycotted the Games), 4 World Championships, and went undefeated for 203 straight matches (with 7 draws) in international competition, a streak which ended only with his retirement.  Along the way he …

4th of July Fight Gone Bad

Happy Independence Day, folks. It was a great day and a great workout. Thanks for joining us everyone. The moment of mobility with Natural Gymnastics founder Alvaro Romano. Workout: Jerk 10 Heavy Singles Then: 3 Rounds 10 Hang Squat Clean Thruster 135/95# 15 Pullups 30 Double Unders or 5 Rounds 3 Hang Squat Clean Thruster 185/115# 9 Pullups C2B 20 Double …