Happy Halloween

Workout: Front Squat 5×5 add 5 pounds to the bar from last week Then: Thruster 21-15-9 Pullup   21-15-9 Run  200-200-200 100/70#

Mind’s Eye

  The mind’s eye is a tricky thing. For example, when I was visiting the Bronze Age citadel and fortress of Mycenae in Greece, I had no problem seeing, in my mind’s eye, what it once looked like. The same thing for fabled Troy in Turkey. I could easily envision the sweep of armies as they clashed on the broad …

Save The Date – Dec 10, 2011

December 10th, 2011: Block it off, seriously, the whole thing. Sunrise to midnight – just put a big X on your calendar and write “CrossFit Stuff”.  First and foremost, it is the date of our annual CrossFit West Holiday Party.  Starting at 6pm at Center Street Grill in downtown Santa Cruz, all the CF West family will meet up, dressed …

Fun Movements

It was a miscellaneous day today in the CrossFit West Santa Cruz strength schedule and we worked on ladder drills, handstand walks, and Turkish Getups. Nothing but fun. What are your favorite movements and exercises that don’t come up in the programming regularly? Please post to Comments. Workout: Back Squat 20 reps Add 5# from last week. Then–long and light: …

Affiliate Cup Photos

More photos from last weekend are making their way online as we speak. Most have been uploaded to our Facebook Page – please check ’em out, share with friends, and tag yourself.  If you have your own, please upload them to Facebook as well and tag us!  Above is my favorite from the day!              -Cliff Workout: Active Rest Day    -Foam …

No Ordinary Moments

  We were doing front squats in class today and I was sharing a rack with my friend big Dave. Dave is called big Dave because he is, well, big. While there are a lot of people bigger and stronger than me, I don’t meet that many taller. Dave is both. I was racking the bar after doing a set …

Thank You Santa Cruz!

Well folks, for everyone that was there today, you all know that words cannot describe it. 158 competitors, over 150 spectators, three WODs of classic CrossFit excitement, and a community of incredible people dedicated to health, fitness, and self-betterment. A HUGE “thank you” to everyone that made today possible – it was an event to remember to say the least. …

Santa Cruz County Affiliate Challenge

CrossFit West Santa Cruz welcomes CF Santa Cruz Central, CF Santa Cruz, CF 831, and CF Maxim to the 3rd annual Santa Cruz County Affiliate Challenge.

Fair Warning

Halloween is a week from this next Monday. That is a good 10 days from now. Plenty of time to get a costume together. A costume that you can workout in, or at least squat and wave your arms around in. I hope to see a lot of great or not-so-great costumes in class come the 31st. Reminder: No class …

Volunteers

The 3rd annual Santa Cruz Affiliate Cup is rapidly approaching and, with over 160 competitors, we need volunteers and judges.  We need you.  Half day, full day, one hour, whatever, please let us know by posting to Comments or emailing [email protected] Workout: 7 Rounds 3 Bench Press 2 Power Snatch Try to go heavier than last week. Then (from CFFB): …

Ellyn

Smart scaling=happy and long term CrossFitting. Workout: 20 Back Squats 5 pounds heavier than last week. Then: 800m Run 21 Jerk/Push Press 115/75# 21 Toes-2-Bar 500m Row 15 Jerk/Push Press 15 Toes-2-Bar 40 Double Unders 9 Jerk/Push Press 9 Toes-2-Bar

Affiliate Cup Info

The 3rd annual Santa Cruz Affiliate Cup is rapidly approaching. Early registration, along with packet and t-shirt pickup, begins on Friday, and the first WOD hits go bright and early on Saturday morning. The information and WOD description page is here. The teams and heat schedule is here. If you have any questions, please post to the Affiliate Cup facebook …

3rd Annual SC Affiliate Challenge

  The workouts for this Saturday’s 3rd Annual Santa Cruz County Affiliate Challenge were released yesterday, and the CrossFit West Santa Cruz teams convened today to give WOD 1 a run through. Even with WOD 3 still partially unknown, the first two WODs are varied enough to really give the athletes a chance to showcase their abilities and fitness.   …

Bridging Boundaries

  During the Cold War between America and the USSR, travel and cultural exchange between the two countries was very limited, especially by the Soviet Union. However, groups of American, British, and Japanese aikido practitioners regular went to Russia and were warmly and enthusiastically received. I know some of the people who traveled there during that time. It strikes me …

Child Care Swap

The number of parents at CrossFit West Santa Cruz seems to be growing steadily. I have been asked several times about parent provided child care. Since CrossFit West offers back-to-back classes twice daily, the idea of several parents providing alternating child care while the other parent(s) work out has come up. I think this is a great idea. If you …

Breath

We all know that breathing is very important in CrossFit, if not all physical activities. It is absolutely imperative to physical activity for the muscles to be oxygenated. In sport, ragged or undisciplined breath is a sure sign of fatigue. A fighter will notice immediately if the opponent is breathing through his or her mouth, the mouthpiece hanging from the …

Affiliate Cup 2011 Update

That’s right folks! It’s just around the corner – October 22, 2011. The Santa Cruz CrossFit Affiliate Cup Competition is being held at CrossFit West. We are still 12 days out and REGISTRATION IS FULL! We have over 150 people competing that day in 3 events and our only regret is that we do not have space for more. We’d …

Stealing

“Nothing is original. Steal from anywhere that resonates with inspiration or fuels your imagination. Devour old films, new films, music, books, paintings, photographs, poems, dreams, random conversations, architecture, bridges, street signs, trees, clouds, bodies of water, light and shadows. Select only things to steal from that speak directly to your soul. If you do this, your work (and theft) will …

Rollin’

Foam rolling is one the most important recovery techniques you can practice. And I am happy to see that most members of CrossFit West Santa Cruz spend some minutes before class rolling. Most of the time it is a half chat and half roll, but that is better than nothing. However, and I am sorry to say this, if you …

Belay On

Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.” – Steve Jobs Workout: Hang Squat Clean Find 1RM Then: 15-12-9-6-3 Deadlift 185/110# Box Jump 20″ Pullups 30 yd Bear Crawl after each …