The Ideal CrossFit Class

Is this you? 1. You  make it to class early, you actually take the time to effectively foam roll especially if it hurts, and you might even make it through the bathroom line before the run. 2. You rock the warm up, maybe even doing your spidermans as well as Jason, and you don’t have to ask a trainer (or …

“Hey, when are we going to work on our core?”

Every once in a while I’ll hear someone ask who is new to CrossFit, “Hey, when are we going to work on our core?” Now, I’ll admit, before I started CrossFit, I may have asked the same question. To most, the “core” are your abdominal muscles, your six-pack and the best way to train them are to do a thousand crunches a …

Intervals

Interval work is a great way to increase one’s localized muscular endurance and improve work capacity on nearly all movements.  It is a great time to explore heavier weights than you might normally use, such as a heavier Kettle-Bell, or to work on things like trying to be more explosive out of the hole on a Front-Squat or Thruster.  It …

Mary Helen

Athlete Profile: Mary Helen Gillen Hometown: Kensington, MD Occupation and/or School: Site Director at Notre Dame Mission Volunteers AmeriCorps in Watsonville When did you start with CFW? June 2011, started training with Chris in Sept 2010! How did you initially get into CrossFit? Chris made me do it! 🙂 I moved to Santa Cruz in 2010 after doing a few …

New Faces

I love seeing new faces at the gym. Beginners, transfers from other gyms, guests–it seems like there are always new people walking around West–training, lifting, getting stronger, getting fitter, getting better. I love getting to know the new faces, learning what they do, who they are, where they came from, and watching them progress. I love seeing their eyes light …

Being Nostalgic

Today, CrossFit West is flourishing.  We have an awesome facility, great equipment, and most importantly, a bunch of dedicated and fun loving members!  It hasn’t always been this way, however.  I was looking through some old pictures from the Golds days into the first days at the gym across the parking lot and I decided I had to share them.  …

A Great Day!

Today was a big day for Tan!  He’s been putting in the extra work lately in order to get his first muscle up, and that hard work has paid off!  Congrats on your first muscle up, Tan!! In addition to lots of fun and frustration on the ring work today, we all thoroughly enjoyed those 2 minute Air Dyne sprints! …

Brian’s Good Day

It was a very good class for Brian K. First off, he somehow managed to be the only guy in class, surrounded by 9 CrossFit girls (it must be those ridiculously large biceps). And second, he nailed a huge 515 pound deadlift for a new PR. Great work, Brian. Workout: Ring Work (muscle ups, inversions, skin-the-cats, levers, etc) Then: 3 …

The Girls

Everyone in CrossFit knows about the ‘girls’, aka the ’storms’. These are the original benchmark workouts of CrossFit, so called because they are all named after hurricanes. In our eagerness to make up and do fancy or new workouts, we sometimes forget about the girls. Every CrossFitter should hit the girls on a regular basis, repeating them every few months. …

Odds and Ends

With today’s concrete pour, the shower construction is entering its final phase. Making the remodel completely to building code and ADA (Americans with Disabilities Act) compliant has taken longer than anyone expected and we appreciate your patience. It will be great to have both bathrooms active again and the shower pumping hot water (for contrast showers, of course). The workouts …

Being Grateful

I know it’s not Thanksgiving or any other special day, but today, for whatever reason, I was feeling very grateful.  First off, I woke up, and my wonderful girlfriend Elisabeth and I went to Starbucks and got coffee together.  It may sound weird, but I was very grateful for this little moment.   After saying goodbye to her it was …

Athlete Profile: Cody R.

Athlete Profile: Cody Rubel Hometown: Ione, CA When did you start with CFW? August 2011 Favorite WOD/movement: Christine and Power Cleans Least favorite WOD/movement: Karen and ring dips What is your prior fitness background? High School Basketball, Football, and Golf and working out at a gym. I had never done CrossFit before I joining CFWest. Do you remember your first …

“Aint nothing but a peanut!”

A huge congratulations are in order for CrossFit West’s very own Coach Danny and his 300lb. power clean!! If anyone has spent anytime looking at the goal board, you may have noticed the 300lb power clean sitting up in the upper left hand corner for some time now. Well, after today that little piece  of real estate is now open for new …

Paleo-Zone Chili

A lot of people have been asking me (demanding repeatedly, lol) for my Paleo/Zone Chili recipe so I thought I’d get on it. (I know, I know, …about darned time, haha.) I don’t have an exact “recipe” outlined as far as how much of this and that in relation to everything else.  It’s more a matter of using all fresh …

Naughty Knots, And What To Do About Them

Trigger points exist in our muscles throughout our entire body. They form as a local contraction in a small number of muscle fibers of a large muscle. Think of your muscle fibers as a bundle of dried spaghetti noodles. The spaghetti, just like our muscle fibers can naturally move and glide amongst each other with ease. When a trigger point …

Happy Birthday Nancy!

Please join me in wishing a huge Happy Birthday to one of CrossFit West Santa Cruz’s most badass and beloved members, Nancy R. Nancy is an inspiration to many of us at CFWSC. She rarely misses a training day, always gives it her best, is never without a kind or supportive word for her fellow members, and is on a …

Local Muscular Endurance Testing

Local muscular endurance refers to the ability of certain muscles or muscle groups to perform repeated contractions against a submaximal resistance.  One way to test this is the YMCA bench press test.  In this test, the individual performs as many reps as he/she can in 1 minute.  The real kicker here is the weight used: 80# for guys, 35# for …

Women and Double Unders

This is one of those posts that just might make the guys regret that they ever gave me the login for this blog! Some of us women were chatting recently about the occasional discomfort of double unders for the women at the gym.  Just in case you are new and fear that you are the only one who has trouble …

SCHEDULE CHANGE REMINDER: Construction closure.

Remember CrossFit Westers: Limited schedule Monday due to construction: 6am, 7am, 5:30pm, 6:30pm classes will run as normal. Gym will be closed 8am-5pm due to construction.  Park Workouts will be held at the Harvey West picnic area at 9am & Noon to make up for this.  Thanks for understanding!  -CFW Staff

Road To Regionals…

As many of you know, through their enduring sacrifice, relentless hard work, and awesome performances, CrossFit West Santa Cruz athletes have earned us a spot to compete in the NorCal Regionals of the 2012 Reebok CrossFit Games with an impressive 6th place finish overall. …What many of you may not know, however, is just who the six athletes are that …