World Community

CrossFit West co-owner Cliff H made a very insightful comment (yep, it surprised me too) the other day, “we [modern society] have lost the ability to disagree amicably.” He is right. Differences in opinion are now aggressively argued with an opponent, no longer debated. People are increasingly isolating their social circles along political, monetary, or religious lines. It is sad. I took …

Defining VO2 Max

The VO2 max is a just one of the many measurements we can look at to determine one’s fitness level.  It is defined as the maximum capacity of the body to transport and use oxygen during bouts of exercise.  Usually, the VO2 max is expressed either in liters of oxygen per min (l/min) or in milliliters of oxygen per kilogram …

Healthy Eating: Local and In-Season

We’re in week 5 of our Paleo Challenge, and the reports are fantastic!  So many of you are making changes in your eating habits, and many of you are already committed to maintaining these changes, even after the Challenge ends. Every now and then you need to re-evaluate your food choices.  Paleo people are notorious for falling into “safe” food …

One Down, Four To Go!

The first week of the 2012 CrossFit Open for CrossFit West proved to be a success!! With over 100 athletes doing Open WOD 12.1, the sense of community brought forth to the gym was practically tangible. Our top place finisher goes without saying to Emmett Ziegler, the myth, the man, the legend. By the way if anyone wants to know where …

And So It Begins….

And so it’s here; WOD 12.1 of The Open for the 2012 Reebok CrossFit Games.  There was a great deal of anticipation preceding this WOD.  …Perhaps more worldwide anticipation that any WOD before it, ever.  And as horrible as it was to actually do, …it was awesome! …Brilliant on many levels. Like many others I talked to after doing WOD …

The CFWSC Open Team, Workout 1, and the BBQ

The first workout of the Open hit CrossFit West today. It is a savage one. The top male score was Emmett (duh!) with 139 and the top female score was Liz with 109. Second highest goes to Matt M with 127 and Erica with 108. Great work everyone. You can still register for the Open and join the CF West …

Missing The Back Squat Safely

I was talking to a CF West member yesterday and she mentioned that she was really nervous about dumping a back squat, so she never pushed herself to go deep with really heavy weight. I was thinking about doing a little write up on the subject, when up popped this post and video from CF Los Gatos trainer and competitor …

Neural Factors Influencing Power

  One word that gets thrown around a lot in the fitness world is “power”.  Whether it be a goofy infomercial about some “rack” that will make you powerful, or CrossFit Football and their famous slogan, “Forging Powerful Athletes”, the word that scientifically speaking means “the applied force multiplied by the velocity of movement” (F x V), is used ad …

Me, Compete?!?

  As you might have noticed, the CF Open is just days away.  The official CrossFit competition season will open on Wednesday, and thousands of competitors will be anxiously awaiting the release of WOD #1.  There is some tough competition now, and the competitors in the “fire-breather” category of CrossFit have pretty intense levels of passion and commitment. Most of …

Goal Setting

One of the beautiful things about CrossFit is there will always be something for you to work on. Think of all the different lifts you have learned with a barbell since you first started. All the different body weight movements. The running, the rowing, the Airdyne (even though you wish you had not), kbs, slam balls, wall balls……. The list goes …

…Why I Don’t “Got Milk”.

  Yesterday, Harvard University hosted an extensive debate on the subject of Raw Milk vs Pasteurized Milk.  It’s been a topic of hot contention for some time now. In the realm of CrossFit, Paleo and The Zone, CrossFit athletes are sometimes confused about whether or not to even consume dairy, and if so, when. Dairy is considered “Zone friendly” with …

Gary Taubes

Science writer Gary Taubes, the author of Good Calories, Bad Calories, is giving a presentation titled “Why We Get Fat” on April 11th, at New Brighton Middle School. All the info is here. This a great opportunity to hear from one of the front line soldiers in the battle against the nutritional status quo and obesity in America. Top it off, it’s …

Mind vs. Body

The human body is truly a remarkable thing. We are all capable of amazing feats of strength and endurance when certain demands are put upon us. We’ve all heard incredible stories of survival where someone was capable of doing something that normally would seem impossible. So, if each one of us has some level of superpower within, then why can …

The Adductors (and why they are hindering you!)

Do your knees start to cave in on heavy squats?  On heavy pulls?  When you load up to do a max height box jump?  Do you feel like no matter how many times your coach yells at you, “Knees out!”, you just can’t seem to get the job done?  If you answered yes to any of these questions, then your …

Competition: It’s a Good Thing

  CrossFit West had a team representing us at the Sactown Throwdown this weekend.  Drew, Austin, Andrea, and Anna had a great time, learned some things, and experienced some fabulous competition. In the words of Anna- Competition always helps you grow, both as an individual and as a team. It pushes me to my physical limits and helps me to …

Happy Birthday Leah!

  Few people have changed their lives through CrossFit the way Leah has. Few people have worked as hard. Few people have made the progress that she has. Few people have made CrossFit as integral a part of their life. Yeah, Leah’s a rockstar. But, beyond all she has accomplished, what endears Leah to all of us so much is …

Register For The Open

Hello CrossFit Westers! As you may well know, the 2012 International Reebok CrossFit Games Open is close upon us. Registration for this exciting event has officially started and the first Open WOD for this season will be released Wednesday, February 22nd, at 5:00 pm PST.  There will only be five WODs in the Open this year as opposed to the …

Finish It!

In CrossFit speak AMRAP usually stand for As Many Rounds As Possible, but this often leads to the athlete stopping or slowing down towards the end of the time frame if there is not the possibility of finishing another round. No way! You have got to finish it hard. The goal is to get fitter–stronger, faster, more powerful, have better …

RX’d

RX’d. As prescribed. Getting that little notation next to your name on the whiteboard is a pretty cool event. It is kind of like getting moved up from the minors to the show. Workout: Snatch Work up a 1RM Then: AMRAP in 12 minutes 5 Hang Power Clean 155/100# 7 Wallball 20/14# 100m Run PJ Rubel-11 rounds and change, as …

A Brief Introduction to Muscle Fiber Types and Motor Unit Recruitment

There are two broad categories of muscle fiber types that have been identified: slow twitch (type I) and fast twitch (type II).  In humans, approximately 50% of our skeletal muscle fibers are slow-twitch and are characterized as having great aerobic endurance qualities.  Fast-twitch fibers can be divided into two sub categories: fast-twitch type “a” (type IIa) and fast-twitch type “x” …