There’s a lot to say here, but let’s make it really simple: Carbohydrates are glucose. Glucose in your bloodstream causes the pancreas to produce insulin. Insulin is a storage hormone causing all excess glucose to be stored as fat. The above two sentences are IT. The keys, the root of understanding the Paleo Diet. But don’t go overboard with this …

Upcoming Events

CrossFit West Santa Cruz is not just a gym. We are a community of friends and family, and friends and family have fun together.  In that vein, we have a whole bunch of upcoming events planned. They range from the upcoming movie night on the 10th, to group workouts for the Open, to the Summer Sports Series (surfing, biking, boxing, …

Open Gym

Open Gym rocks! Workout: Deadlift Work up to a 5RM, touch and go style. Then: Every 30 seconds for 12 rounds (6 minutes total): 3 Burpees 5 Chest-2-Bar Pullups


The ability of the Airdyne to build metabolic capacity, not too mention the just plain suck, needs to be experienced to be believed. Workout: Jerk Then (from the NorCal 40s): As many rounds as possible in 7 minutes of 7 chest to bar pull-ups 10 dumbbell push presses 40/20# 10 kettlebell swings 45/25#


A big Happy Birthday to long-time CrossFit West Santa Cruz member Samantha Young. We love you Samantha. And another big Happy Birthday to CrossFit West Santa Cruz young pup PJ Rubel. I guess we love you too PJ. Workout: Back Squat 5×2–add 5# Then (from CF Amundson): Complete as many rounds as possible in 10 minutes: 5 Any Way Overhead …


  Workout: Snatch Balance 1RM Then: Complete as many rounds as possible in 12 minutes of: 5 deadifts (M:225#/W:155#) 7 bar facing burpees 9 toes-2-bar 100m run

Annie and Anna

Anna Lutz has written a great interview with CrossFit legend and 2011 Spirit of the Games winner Annie Sakamoto for the CrossFit Games Northern California Region website. Check it out here. Workout: Rest Day


Workout: Power Clean + Clean Find max weight. Then: 3 Rounds with 1 minute rest between rounds. 15 Dumbbell Thrusters 45/25# Sprint 100 meters 10 Dumbbell Thrusters Sprint 100 meters 5 Dumbbell Thrusters Sprint 100 meters

The New CrossFit Gym

When I started CrossFit, the archetypal CrossFit gym was a warehouse in a lonely industrial section of town. It might have old or dirty mats and the bare essentials when it came to equipment. The main defining characteristic was its size–small. Pretty damn small. All that is changing now, and CrossFit West Santa Cruz is leading the charge to a …


  CrossFit West Santa Cruz is introducing a revolutionary new fitness class, BikeFit. Viva la revolucion! Workout: Snatch Find 2RM Then: 7 Rounds 7 Thrusters 105/70# 30 yd Sled Pull Run 45/25# This new year of twenty twelve has already seen some momentous deaths, of world leaders great and not-so-great. However, the passing of the legendary Etta James early Friday …

Kettlebells and Double Unders

Workout: On The Minute for 10 minutes: 3 Bench Presses @ 65-70% 1RM Concentrate on moving the bar fast. Then: 5-4-3-2-1 R/L Kettlebell Clean and Jerk 5-4-3-2-1 R/L Kettlebell Snatch 50-40-30-20-10 Double Unders Kettlebell=70/53#

Very Good Food

Thanks to all the people who brought such excellent food to the potluck and Paleo Challenge 2012 meeting last night. Seriously, the food was amazing. Good luck everyone. It is not too late to sign up. Talk to any trainer or Leah if you are interested. Workout: Back Squat 5×2–add 5# Then: 2-4-6-8-10 Hang Power Snatch 115/75# Burpee Pullup C2B

The Sport of Fitness Has Arrived – And It Just Might Save Us All…

Today was a special day for CrossFitters everywhere. National exposure. National recognition. (if you don’t know what I’m talking about, watch the above video which played on network television today). The sport of fitness has truly arrived – and for the naysayers out there, for the people that thought CrossFit was a fad, for the people that thought it was …

Odd Objects

Workout: Front Squat Find 2RM Then: 5 Rounds 5 Cleans 185/125# 2 Rope CLimbs

Stretching Is Good For You

You need to stretch. Next class is Friday at 10am. See you there. Workout: Rest Day

Back In The Saddle

  For whatever reason, I am having a harder time than usual getting back in the Paleo saddle after the holidays, and my mini vacation did not help. Sometimes it helps to have a little support. Paleo Challenge Potluck and Meeting Wednesday, Jan 18th, 7:30pm We will have a signup sheet at the front desk in a day or two. …

Private Olympic Weightlifting Coaching with Ian Droze

    Want some private coaching in the snatch and clean & jerk? Ian Droze, currently ranked 2nd in America in his weight class, is in town and available for private training at CrossFit West Santa Cruz. Here is your chance to train with a guy who snatches 277 pounds and clean and jerks 335 pounds at a bodyweight of …

Movement U – January 29

We’ve got another exciting extra-curricular for you all here later this month.  CrossFit West will be hosting a seminar for a group of local triathletes that are bringing champion triathlete and movement specialist Jessi Stensland to town.  The one-day seminar, designed for traithletes, is about the most overlooked, yet most important thing you bring to your swimming, cycling and running.  …

2012 CrossFit Games Open

The twenty twelve competition season is almost here. It all starts on February 22nd with the Open qualifiers. The top 60 men and women and the top 30 teams from Northern California will advance to the NorCal Regionals in May. The next step, for the top 3, is the Games. Registration for the Open begins February 1st. Are you in? …