Matt S

Workout: 3 Rounds 5 Power CLeans 10 Front Squats 400m Run Use 60% of front squat 1RM.

Cheers

  Do you remember that old television sitcom Cheers? Remember the famous theme song about how everyone knows your name at the bar? A bit before my time, but the song is pretty well known. That song is kind of what walking into your CrossFit affiliate is like. Everyone knows your name and everyone cares about you. It is pretty …

Update

The CrossFit Games will be shown on ESPN 2 tonight starting at 8pm, instead of the usual 5 pm.  

Survey #2

Question 1: What is the greatest challenge facing you in your training right now? I mean on a large scale. Mobility, endurance and stamina, strength, etc, rather than handstand pushups or keeping the hips down and chest up on the snatch. Question 2: Does your coach think the same? You may think you need to be stronger, but your coach …

Flip Flop Friday

This Friday I am challenging everyone to come to a different class. If you are a 6am person, come to the 6pm class. See how your body moves after being up and moving around for 10 hours. If you usually come to the 5pm class rushing over from work, set your alarm early and stroll in to the 6 or …

Survey #1

You are pushing it hard on a WOD, maybe one of the benchmark storms…you know, Helen, Grace, Fran, etc, and you are really killing it, you know you have a good time going, when you feel a twinge somewhere. Perhaps more than a twinge, more like real pain.  Maybe your shoulder, maybe your knee. You know that if  you say something …

Overhead During The ESPN Show

  Not having a television, much less ESPN 2, I went to a local sports pub to watch the Games last night. It was a very interesting and alternatingly depressing and optimistic experience.   There were some negative comments along the lines of the girls being too muscled, the stationary bike ride being stupid, this or that girl needs fake …

Congratulations Jason!

CrossFit West Santa Cruz athlete Jason Herr recently took part in the World Police and Fire Games in New York City. He competed in the push/pull division (bench and deadlift), 181 pound class. He deadlifted 455# and bench pressed 355# which won him gold. Congratulations Jason. We are really proud of you. The World Police and Fire Games take place …

The Classroom

The CrossFit gym holds a pretty unique place in the modern gym world. It is characterized by open empty space, by both seriousness and laughter, by sweat, by respect, by austerity. As such, it is nearly antonymous to most other types of gyms, the golds and the 24 hours. A very lot of hard work goes on in the CrossFit …

Sign Up

Liz, Adam, and Brad brought in their gear and hit Firefighter Fran today. Talk about an anaerobic effort, it was pretty incredible to watch. Liz took gold in 10:41. I shot some video and will try to have something made and up in a day or so. ******************************************************************************** The 3rd Santa Cruz Affiliate Challenge is rapidly approaching, barely a month …

Firefighter Fran

Ever done Fran? Ever done Fran with a 45 pound vest? Ever done Fran while breathing through a straw and wearing a 45 pound vest? Ever done Fran while wearing the bulkiest clothes imaginable, breathing through a straw, and wearing a 45 pound vest? During Open Gym this Sunday, some of CrossFit West Santa Cruz’s cohort of firefighters (minus those …

The Games on ESPN

What did you think of last night’s ESPN broadcast of the CrossFit Games? What were your favorite parts? Did it inspire you to train (classes were packed today)? Day 2 will be broadcast next Wednesday. Please post to Comments. Workout: 7 Rounds (not for time) 5 Bench Press 3 Power Cleans Use 80-85% of 1RM, but be sure to be …

Thursday Rant

I was talking to a former collegiate strength and conditioning coach yesterday and predictably we starting talking about training programs and methodologies. Of course CrossFit came up and sure enough he made the inevitable remark that CrossFit is nothing new, that he, and others, had people doing Olympic lifts and pushups and sprints and jumps 20 years ago. I asked him …

CrossFit on ESPN

This was on the whiteboard when I came into the gym this morning. A very powerful sentiment that perfectly echoes yesterday’s post. I are very pleased to announce that the CrossFit Games will be featured on ESPN 2 starting Wednesday night (tonight)  at 5pm PST. There are 4 half hour episodes on 3 successive Wednesdays for a total of 12 …

Prep

“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.” – Muhammad Ali You want to be a champion, you have to prepare like a champion. You have to work like a champion. And champions put in an ungodly amount of work. …

Rest In Peace

Workout: Hang Squat Clean 7 Heavy Singles Then: 5 Rounds 5 Back Squats 50% 1RM 10 Toes-2-Bar

Back Squats!

Congratulations to all those who PR’d on their back squat today. There were a lot of big lifts and I was really happy to witness most of them. Great work everyone. Anyone who could not make it in is welcome to make up their back squat 1RM on Saturday or Sunday. Workout: Front Squat 1RM Set new PR. Then: 10, …

Competition

All of CrossFit West Santa Cruz heads to a competition Friday and Saturday. Yes, every member is in a competition with their old back squat numbers.  Friday is the final day of the current 9-week back squat program. It all culminates with a 1RM on Friday or Saturday, and hopefully those 9 weeks of hard work and heavy squatting result …

The Mountain

People need mountans to climb. They need to do something which is going to change their lives, and the lives of those around them. People need inspiration and they need to be inspirations. Mountains intrisically make you look deep into yourself and either curl up or say “I am”.  So does CrossFit. It is about overcoming, but even more importantly it …

Weightlifting Shoe Review part 2

Here is part 2 of my informal weightlifting shoe review. Part 1 can be found here. This is just my impressions of various shoes, both as a lifter, a coach, and an observer, not a comprehensive or technical review.  If you are interested in getting a pair of weightlifting shoes, talk to me or another coach about any limitations, such as …