The Classic Pushup

The pushup is a true staple of exercise that has stood the test of time. In fact, it is probably the most ubiquitous exercise movement there is. The current world record is apparently a stunning 10,507 performed non-stop (knees never touching ground?), set in 1980. The record for the most in one hour is 3,877. I can’t even fathom it. …

“I’ll just say fare thee well”

The end of August is always a time of bittersweet sorrow around the gym. Faces that you have gotten used to seeing around the gym are no longer there.  As the summer officially ends and the school years starts up, students begin their migration around the country. You know you will see some of them, the local ones, come Thanksgiving …

The New Breed

The young guns have arrived. Hitherto now, people have primarily done CrossFit for health and fitness reasons or as training for another sport or profession.  But a new breed of CrossFitter is entering the picture, young guys (and girls) for whom CrossFit is first and foremost a sport. Up until now, I would bet that the vast majority of competitive CrossFitters did …

CrossFit and Endurance Athletics

The recent article about CrossFit West Santa Cruz and endurance athletics in the Santa Cruz Sentinel written by Ironman competitor Gaylia Osterlund has prompted a host of calls and questions regarding CrossFit’s place in training for endurance events. I think that CrossFit certainly has a part in endurance sport training. And I think that part is balance. Every sport engenders …

“You CAN do it…”

CrossFit is replete with stories of people who have physically transformed themselves, lost a lot of weight, gained muscle, leaned out, and every other late night infomercial promise. However, in CrossFit these stories are true, and you can’t spend any amount of time in a CF gym without meeting one of these stories in person. Heck, many of us are …

Rock Climbing

The CrossFit West Santa Cruz Summer Sports Series continues this Sunday with the Rock Climbing Day. All the info is here and there is a sign up sheet on the front desk. See you there. Workout: Rest Day

Perfect Practice

This is the last in a 3 part series on practice, training, and focus. The first part, on training, can be found here. The second, on focus and commitment, is here. We are what we repeatedly do. Excellence, then, is not an act, but a habit.-Aristotle As many readers of this site know, I am a big fan of the martial …

Focus and Commitment

This is the second in a 3 part series on practice, training, and focus. The first part can be found here, and the series will finish up tomorrow with Korean World Judo Champion Kim Jae-Yup. “It was an odd thing, the picture. The scene was some mountainous region…  A tall spire of rock stood against the sky, with a table-like boulder …

Get Up Big

This is the first in a 3 part series on practice, training, and focus. Part 2 , on focus, will be posted tomorrow, and the series will finish up on Wednesday with Korean World Judo Champion Kim Jae-Yup. Once, when I was playing water polo in college, a former national team goalie gave me a bit of advice.  He said …

Rock Climbing Day

On the heels of today’s Boxing Day, the final event in our Summer Sports Series will take place next Sunday, August 28th at Castle Rock State Park.  The program will run from 9am-1pm.  Carpools will meet at the box and depart a 8am SHARP.  This event is open to all-levels of climbers, but is focused towards beginners.  So if you’re …

Performance Optimizing Massage

Apparently to be a firefighter in Santa Cruz, you have to work out at West! As many of you have noticed (and a few of you have already taken advantage of), we have a new service for you here at CrossFit West – Sports Massage.  Marcus McDonough is now offering Pre and Post workout massage options ranging from 10-60 minutes.  …

Austin In Italy

Most of CrossFit West Santa Cruz knows that big Austin E, the king of the high box jump and the Prowler push, has been in Europe trying out for the pro volleyball leagues there. I just got a nice update email from him with this paragraph in it: So one thing I have noticed, and am very thankful for, is …

With A Little Help From My Friends

The photo above means a lot to me. Yeah, it’s a pretty simple pic, but it says volumes about CrossFit and CrossFit West Santa Cruz. Kat is helping Lisbeth quickly add some weight to her bar before the top of the minute. Why does that mean so much to me? Well, Kat has only been training at West for a …

The Lifeworx Comp

CF West Santa Cruz trainer Chris M, rocking the “Santa Cruz, CA–The Origin of CrossFit” shirt, shoulders the 217# stone for 1st place in the Atlas Stone Lift at the recent CF Lifeworx competition. The CF West teams finished 4th and 5th. Great work guys. And thank you to Shaun and Lifeworx for hosting a fun, creative, and well run comp. Workout: …

Happy Birthday Jason!

A huge Happy Birthday to CF West Santa Cruz coach Jason Highbarger. I have known Jason for over a decade through martial arts in Santa Cruz and, of course, the original C3 classes with Coach Glassman. At the old CF HQ, I took his class regularly, and his training philosophies have been a significant influence on my own coaching and programming …

STRETCH!

The importance of flexibility and mobility cannot be overstated. It’s just that important, folks. Workout: Jerk 7 Heavy Singles Then (from CF Football): 9 Clean & Jerks Sprint 1 Gasser (4x50yd shuttle run) 6 Clean & Jerks Sprint 1 Gasser 3 Clean & Jerks Sprint 1 Gasser Rest as needed between rounds and go as heavy as possible.

The Minimus

CrossFitters are pretty loyal and picky customers. We like what we like and we tend to stick with companies that do well by us. More than anything else equipment wise, CrossFitters are big shoe people. We like shoes for lifting, shoes for running, shoes for doing a bit of everything. CrossFitters like shoes that go against the common grain a …

Chris & Mr Joshua

Sometimes a WOD hits you so hard that afterwards you will go to any lengths to get comfortable. CF West trainer Chris M finds solace after the brutal Hero WOD Mr Joshua. Workout: Rest Day

Competition Outside CrossFit

CrossFit competition is getting bigger and better. The official CrossFit season is pretty well established, stretching from February to July, and lots of small comps and ‘throwdowns’ sponsored by individual affiliates are springing up all over the place. It is getting easier and easier to compete in CrossFit. However, there is a world of competition and fun outside of CrossFit. …