Happy New Year

HAPPY NEW YEAR from CrossFit West Santa Cruz. I hope everyone has a fun and safe New Year’s Eve. Please take note of our new class schedule. There will be a special New Year Day class on Sunday, January 1st, 2012, at 10am. Start the new year off right. See you there. Workout: Olympic Total Snatch 1RM Clean and Jerk …

Power Snatch

Workout (from CFFB): Complete 5 rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches *Rest 2-3 minutes between sets. *Do not drop the weight during the round. Stay connected through the round. *If weight is dropped, count number of drops and perform triple the amount of burpees as a penalty. *Work up to the heaviest set possible without dropping …

Goals-Big and Little

The end of 2011 is upon us and it is time to set some new goals for 2012. Not too many as you don’t want to overwhelm yourself, but enough to keep you busy. Goals come in several varieties and stages. Set a long term goal, a year end goal, and then break it down into components and stages which …

Special New Year’s Day Class

    My first martial arts teacher placed a lot of importance on New Year’s day.  He claimed that the first day of the year sets the tone for the entire year.  Whatever you want from that year, you should do on day 1. If you want to make strength gains, lift heavy on one one; if you want to …

New Classes

CrossFit West Santa Cruz is offering new classes and new class times starting Monday, January 2nd. NEW CLASSES: Competition Class-Wednesdays at 5:30pm. This class is for the competitive CrossFitter. It will feature rotating coaches and focus on higher skill work and competitive workouts. It is as RX’d only, no scaling, and is open to anyone who is interested in competing …

Merry Christmas

Merry Christmas everyone. I hope you have a wonderful holiday. Classes have been a bit small due to the holiday, but the PRs have still been steadily rolling in. Only 52 people trained yesterday, but there were 34 back squat PRs. Congratulations to everyone. We anticipated small classes and we have allowed for many make up days this next week. …

Back Squat

One Rep Max end of the year continues with the back squat. Good luck everyone. Please post results so far to Comments. Workout: Back Squat Set new 1RM. Then (thanks CFFB): On the minute for 12 minutes: 1 Power Clean @ 3 RM 5 CTB Pull Ups

Holiday Class Schedule

CrossFit West Santa Cruz will be holding limited classes during the Christmas holiday. Dec 24 (Saturday): 8:30am and 10am only Dec 25 (Sunday): Closed Dec 26 (Monday): 9am, Noon, 5pm only Correction: The heaviest deadlift on Tuesday was PJ Rubel’s 480 pound lift, nearly 2.8xBW. Ryan Mac still had the heaviest lift by bodyweight as his was 2.9xBW.  Congratulations to …

Stocking Stuffers

It’s cold out these days. Nothing keeps you warmer than beanie atop yer head. The CrossFit West Santa Cruz beanies are here, right in time for Hanukkah and Christmas. We ordered a limited amount, so don’t wait too long. Be the first on your block to sport this stylish, yet practical, accessory. But seriously folks, everyone loves a good beanie. …

PR Time

The current CrossFit West Santa Cruz strength cycle is about to end, right in time for the new year. Get ready to PR! It all starts today with the deadlift. Workout: Deadlift Set new 1RM Then: 400m Run 15-10-5 Hang Squat Snatch 115/80# Handstand Pushup 400m Run

Zack

Workout: Snatch Find 2RM or make up yesterday’s bench/power clean workout Then: AMRAP in 7 minutes An ascending ladder (1, 2, 3, 4, 5…reps) of GHD Situp Thruster 95/65#

Community

Workout: Bench Press find 2RM Power Clean find 1RM Then: 2k row for time  

Saturday Party At Health e Centric

CrossFit West Santa Cruz friend and owner of Health e Centric in Los Gatos, Justin Moles, is having an all day party this Saturday to celebrate his partnership with ProAnox. He has completely remodeled his store, but still offers some the best supplement advice and products around. Looking for high end, very clean protein powders and fish oil, or specialized …

Happy Birthday Carol

A huge HAPPY BIRTHDAY to one of CrossFit West Santa Cruz’s favorite people–Carol Lezin. Carol is a source of unflagging support and inspiration to all around her. We love you, Carol. Thank you so much for being a part of CF West. And have a great birthday. Workout: Rest Day

Class Changes For 2012

Due to class size and member demand, CrossFit West Santa Cruz will be changing its evening class schedule and adding more classes starting Monday, January 2nd, 2012. M-Th: 4:30, 5:30, 6:30pm Friday: 4:30, 5:30pm All other classes will stay the same. These changes and additions will take effect on January 2nd. Workout: Jerk 8×1 Then: AMRAP in 12 minutes 8 …

A Great Day

Saturday just plain rocked. It was a great day. A huge thank you to the Strength Specific Seminar team of Billy Bybee, Ian Droze, and Pat Mendes. They put on a fantastic seminar. There were a ton of PRs, everyone learned a lot, and watching Pat do a touch and go 5 rep snatch set with 320 pounds was pretty …

Really Strong

Pat Mendes is really strong. And he is at CrossFit West Santa Cruz. Tonight I watched him casually bang out 5 doubles in the snatch with 330# and then hit 5 singles in the clean and jerk with 420#. When I left he was back squatting over 500# and working his way up. I can’t wait for the seminar tomorrow (Saturday). …

Saturday

This Saturday is a very busy day at CrossFit West Santa Cruz. The day starts with a special 8am class, the only class of the day due to the one-of-a-kind Olympic Weightlifting Seminar which starts at nine. There are still spaces available for the seminar, which is going to be epic (just click on the link above). The CF West Holiday …

Ankle Mobility

Ankle, calf, and Achilles’ tendon mobility is a key ingredient in squatting and the quick lifts. Tightness and lack of mobility in these areas can cause a host of squatting problems, such as the knees coming in, weight coming forward onto the toes, and pronation of the foot, among others. In short, ankle tightness can ruin an otherwise good squat. …

A Clean Workspace

I have had tons of tweaks and aches from about a decade of CrossFit, but only one injury that really forced me to change my training. It was in the old HQ and I was taking Amundson’s class. I was moving across the crowded floor from one station to another and I stepped on the dangling end of the climbing …