CF West World Wide

The CFWSC Holiday Party is fast approaching on December 10th, right after the Olympic Weightlifting Seminar.  It is at the Center Street Grill in downtown Santa Cruz on, er, Center St.  Past CFWSC Holiday Parties have been a blast, so get your outfit picked out, shine your shoes, put a little somethin’ in yer hair, and get ready to have …

Olympic Weightlifting Seminar

  Three of the top weightlifters in America, including the current superheavy national champion, will converge at CrossFit West Santa Cruz next Saturday, December 10th, for a special Olympic weightlifting seminar. Expert teachers Billy Bybee and Ian Droze will be joined by special guest Pat Mendes for a unique weightlifting seminar. Whether you are a competitive CrossFitter looking for an …

Back Squats

With today, we start our final month on the current back squat program. Yes, it is getting hard. Dig deep, get a crowd around you, get a counter, get fired up. And above all, believe in your self.  You can do it. If you have any doubt about your ability, watch Tan do his squats. For the past three weeks, …

RIP Vasily Alexeev

One of the most legitimate claimants to strongest man of his generation died this weekend. He was 69. Vasily Alexeev was a World Champion, an Olympic Champion, World Record holder, and just about everything else.  He won two golds in ’72 and ’76 (by margins as much as 77 pounds), and set over 80 world records. Alexeev was the first …

Holiday Eating Strategy

  Ah yes, my favorite holiday is here once again.  I just love Thanksgiving (pie!). CF West Santa Cruz is pretty devout when it comes to the Paleolithic diet.  We may tweak it here and there, dairy for those who are trying to pack on a little muscle for example, but we certainly live by it.  We also live in …

Thanksgiving Day Classes

CrossFit West Santa Cruz is holding 2 classes on Thanksgiving day–9 and 10am. Holiday classes are a great time to train with people you rarely ever see, people who usually come at different times of the day. It is a chance to connect with your community and have some fun. We will have some special WODs prepared for some big …

The Conductor

As I mentioned in yesterday’s post, I saw the Monterey Symphony over the weekend. I had not been to the symphony before and I really enjoyed it. One of my favorite aspects was the conductor. The Monterey Symphony is conducted on a guest basis by a renowned conductor from Spain. I was struck by how he brought out the very …

The Symphony

I went to see the Monterey Symphony over the weekend and it was great. It was all Gershwin, and a bunch of it was from An American In Paris. I loved watching all the different sections of the orchestra spring into action, see the beautiful coordination, the precise timing, the long hours of training culminate in beautiful movement. It quite reminded …

Friday Night Lights

Workout: Rack Jerk 8×1 Then (from CFFB): Complete 4 rounds for time: Row 500 meters 20 Alternating 1 Arm KB Power Clean & Push Press – 2 pood/ 1.5 (10 RT/ 10 LT) 10 Ball Slams 40/25#

Thanksgiving Holiday Schedule

The CrossFit West Santa Cruz Thanksgiving holiday schedule is: Thursday the 24th–9 and 10am classes only Friday the 25th–9, 10am, and 12pm classes Saturday the 26th–classes as normal (8:30, 10, and 11am) Sunday the 27th–Open Gym 11-2 Reminders: DECEMBER 10th–Olympic Weightlifting Seminar with US champ Pat Mendes, Bronze Medalist Ian Droze, and national 4th ranked lifter Billy Bybee. Info and …

Big Paul

Workout: Rest Day

Everyday Virtuosity

  During warmup in class today, we were doing stretches with the stick–dislocates, round-the-worlds, flag poles, etc, and then we did 10 overhead squats. As I looked around the gym, I noticed that some people were really concentrating on the proper mechanics of the movement while a few people were simply going up and down without caring about technique.   …

Taking Tally

It is now the middle of November and that means we are a bare six weeks from the new year. Some 11 months ago many of us made year end goals, and now, six weeks from twenty twelve, it is time to take stock and tally up our successes and remaining goals. Six weeks is plenty of time to focus …

Plyo!

Space is starting to fill up for the Olympic Weightlifting Seminar with US National Champion Pat Mendes hosted by CrossFit West Santa Cruz on December 10th. Learn from the strongest man in America. All the info and registration is here. Workout: Hang Squat Snatch Find 1RM Then: Hero WOD of your choice.

Longevity Through CrossFit

  This morning I watched a 64 year old man deadlift 425 pounds. It was a PR for Mike. I found watching him to be a really uplifting reminder of the power and ability of the human body and spirit. Sixty four years old is not an age that most people usually associate with double bodyweight deadlifts, or even deadlifts …

Smokin’ Joe

A truly great athlete, a world and Olympic champion, passed away yesterday at the age of 67. Joe Frazier was the heavyweight boxing champion of the world from 1970-73, as well as having won Olympic Gold in 1964. Frazier was a powerful puncher, with a particularly savage left hook. He is best remembered for his contentious rivalry and memorable trilogy of fights …

Ian

The Olympic Weightlifting Seminar hosted by CrossFit West Santa Cruz on December 10th will be taught by a team of nationally ranked lifters, including 2011 National Champion Pat Mendes. Two of the lifters, Ian Droze and Billy Bybee, have been running highly acclaimed weightlifting seminars in the CrossFit community for the past year. Ian won 3 bronze medals at the …

Weightlifting Seminar w/ Pat Mendes

Well folks, we told you to “hold on to your socks” a few days ago… and here it is: December 10, 2011 – 9am-4pm at CrossFit West Santa Cruz: Olympic Weightlifting Instructional Seminar with none other than USAW National Champion Pat Mendes! Pat was the gold medal winner at USA Weightlifting’s Nationals back in July in the 105+ category effectively making him …

Babies Welcome

Workout: 7 Rounds (not for time) Bench Press x3 Power Snatch x2 Then: On The Minute Ladder 3 Pullups 6 Pushups 9 Squats +1 Thruster 100/70# Each minute add 1 thruster.