Refinement

leopard 10.5 download The Open was an awesome experience.  …As it tested our abilities, it strengthened our community. While many of us got PR’s on things like our 1-RM Snatch and “Karen” times, …many of us also had some “weaknesses” exposed during The Open WOD’s.  For many, this was in the Snatch during WOD 12.2. While we can all use …

Regionals

  The CrossFit Games are in its sixth year and by now it is huge.  It takes place at the Home Depot Center in LA, the same place the US Open in tennis is held. It’s also the home stadium of the professional soccer team the LA Galaxy. It houses three separate stadiums, including a 400m track. Yeah, it is …

Fearless

Heavy deadlifts! Along with back squat singles, not much strikes more fear in lifters’ hearts. The are just hard and they demand total commitment. Heavy lifts demand total fearlessness. A loaded barbell is like a dog, it can smell fear. You need to approach that thing with no fear whatsoever, total confidence. Before one of CFWSC’s athletes does a max …

It’s All About Intention

There has been an ongoing debate in the field of muscle strength and power development about velocity-specific training.  The argument surrounds the idea that strength gains are specific to the velocity at which the athlete trains.  In the past it was hypothesized that if you train at slow movement velocities, you will only increase strength at that velocity, while your …

It’s Over!

CrossFit West finished the Open in 6th place in the NorCal region! The CrossFit 2012 Open is now officially over!  We would like to applaud each and everyone of you who challenged yourself  with these Open WODs over the last 5 weeks.  The Open is exhausting, hard, and can feel like it dominates the box, but it also brings us together, challenges us, …

Deja Vu

12.5, …deja vu, …a repeat of last years crushing open WOD that tests much more than one’s “fitness”.  A brutal yet awesome WOD, eloquent in it’s design, and a great way to finish The Open! purchase microsoft office 2007 If you haven’t hit 12.5 yet and experienced all it’s joy, then come in this weekend and hit it up!  Sunday’s …

12.5

The 2012 CrossFit Games Open hits the beginning of the end with a bang. The Fran ladder is back! And it is every bit as intimidating as it was last year. How can two simple movements be just so damn hard? Workout: Strict Press 3×3 (add 5lbs to last week’s weight) Then: 10-1 KB Swing 70/53# Burpee Box Jump 20″

A Brief Discussion on the Pros and Cons of Olympic Weighlifting

The Olympic lifts (clean and jerk/snatch) and all their variations are commonly used by athletes to enhance speed and power.  The interesting thing about these movements is that there is presently no conclusive, scientific data describing this.  I found this very interesting.  So why do the majority of training programs for athletes utilize these lifts?  In this post we will …

Have you become an unhealthy healthy person?

Here in the gym world, there is a lot of talk and effort put into healthy living.  That’s why we’re all here, right?  We push ourselves to be stronger, faster, more coordinated and agile, and we care a lot about how we fuel our bodies for all of this work.  We give time to those things we really care about. …

Four Down, One To Go!

First off I want to congratulate all you CrossFitters who, up until this week, had successfully been able to avoid the dreaded benchmark WOD  “Karen”, myself included. While I don’t normally condone this type of attitude towards workouts, I’ve always felt completely ok with not doing one hundred and fifty wall balls for time. In fact doing one hundred and fifty of …

“PR’s”

There’s been a LOT of PR’s at CrossFit West this week!  …No, not only with respect to “Karen” times (i.e.; “150 Wall-Balls For Time”, haha), but with all the retesting on the Paleo Challenge tests!  Lindsay Barbic PR’d on her 1-RM Clean by 35 pounds!  (SO proud of you, LB!)  Katie Holmes more than doubled her Pull-Ups, going from 14 …

Sprint!

Sprinting is an integral part of fitness. It does not matter whether you are sprinting for time, distance, against another athlete, or after a tennis ball. Workout: 5×10 Toes 2 Bar (Kipping and unbroken) Superset with 5 x max reps of Ring Rows (Feet elevated!) Then: “Death By Back Squat” Add one repetition each minute on the minute. This is …

Hip Extension

Power is all about hip extension. Violent aggressive hip extension. Most dynamic human movement is. In the squared ring, the octagon, on the parallel bars, the mat. Nearly every movement you do in the gym–be it with a barbell, kettlebell, on a pullup bar or ring, or bodyweight–is ultimately about hip extension. The next time you move, in the gym …

Somatotype in Sport (and CrossFit)

The CrossFit Games season is among us now.  Three out of the five Open WODs have been completed, with two more to go.  After that, Regionals will take place, and from there, the Games will come to us this summer.  The stakes are higher then ever (monetarily speaking).  The overall winner of each Open WOD gets a hefty sum of …

Paleo Challenge Retesting NOW!

It’s a busy time at CrossFit West these days!  We’re right in the middle of the Open, with so many people competing, cheering, counting and supporting!  If you haven’t experienced it yet, Open Gym is practically one big party these days with so many people, heats, and lots of time to hang out. In the middle of all of this, …

Three Down, Two To Go

  Today wrapped up the third of five workouts for the 2012 CrossFit Open. By now, whether you are participating in the Open or not, I’m sure you know what this week’s workout 12.3 had to offer.  It was as many rounds as possible in 18 minutes (unfortunately that is not a typo) of 15 box jumps, 12 push press (115#/75#) and 9 toes to …

Movin’ On Up!

  Adobe Acrobat X Pro Price WOD 12.2 was awesome!!  Again, I feel it was brilliant programming and a perfect compliment to WOD 12.1!  What was even more awesome than WOD 12.2 was the level of camaraderie and support in the box while the CrossFit West Community all rallied together do take on the task at hand, Snatches!! As you …

Happy Friday

Who has done Open Workout 12.3? How did it go? Any advice to those doing it this weekend? Hey Steve Alberi, HAPPY BIRTHDAY buddy! Workout: On The Minute for 10 min 3 Front Squats @ 60% 1RM (focusing on moving the bar quickly!). Then: 7 rds 3 Deadlifts 3 Hang Power Cleans 30 yd sprint *Rest 1 minute between rounds. …

Beastly

Unable to make it to the gym for yesterday’s 1 rep max strict press, CrossFit West Santa Cruz pet silverback Golden B hits a new PR with this 260 pounder in his garage (actually, he did it for 2 singles). I know that putting the video up on the website will only make his head swell even more (especially as …

The Truth About Youth Resistance Training

    There is a great debate that has waged on in the fitness world for a long time now: is it safe for children to lift weights?  It has been a hot topic that has generated a lot of different opinions, from old school doctors and personal trainers, to moms and dads worried for their children’s safety.  These people …