Weightlifting

  You probably know this guy, but I just have to make sure you know who he is- he is amazing, his intensity is unreal, he makes the best faces, and he was on Russia’s “Dancing with the Stars”.  We have yet to see an American lifter on our show…He’s one of the reasons you’ll want to watch the Summer …

Activity

Lots of active people out there today in Santa Cruz. At Its Beach today there was an old guy in very short 70s style shorts jogging slowly up and down the beach with a large and well manicured poodle on a leash (Cliff in a few years?). Hey, he rocked. He was out there doing his thing. There were a few body …

World Record “Fran”

We all know Fran.  She’s one of the most notorious WODs out there, known for causing grown men to end up on the ground in the fetal position.  A good Fran time is anything under 3 minutes.  Jason “Rhabdo” Kaplan took this to another level.  He decided to go sub 2.  Here is the video of his world record 1:53 …

Summer Sports Series

Summer is officially here and the CrossFit West Santa Cruz Summer Sports Series is about to kick off. Here is the lineup: 6/6/2012 – 5:30PM: Summer Sports Series Mountain Bike Ride: Bring your own bike or rent one from Adventure Out. Take an evening bike ride through Wilder Ranch and Pogonip and finish with a group dinner. 6/24/2012 – 12PM: Summer …

Honoring Heroes

  Hero WODs are workouts that are named after CrossFitters who have died in the line of duty. They are meant to honor these heroes who gave their lives to keep us and our country safe. They are known for being particularly grueling and challenging but for good reason. Tomorrow in honor of memorial day we will be doing the Hero WOD “Nutts” in class.  When …

More PR’s

Microsoft Office 2010 Teachers Discount Workout: Back-Squat 5×3 (Go heavy, but with emphasis on being explosive out of bottom and fighting to maintain impeccable body positioning.) Then, 15-12-9-6-3 Ring-Row Kettle-Bell Swing (70/53) (KB-Swing is meant to be Heavy, so scale up, if possible.) Just a reminder, Please come help support Kelvin Nivens at this Sundays CrossFit For Kelvin.  I will …

Adam’s Fire

  Adam during last year’s Firefighter Fran (21-15-9 Thruster 95#/Pullup in full turnouts–nearly 60 pounds of gear, and oxygen). This post is by CrossFit West Santa Cruz member and firefighter Adam Cosner, about a fire he responded to last week and the reasons he trains CrossFit. Thanks Adam. I wake to the sound of the station tones.  The clock reads …

CrossFit For Kelvin

Hey folks, a local CrossFitter needs our help. Kelvin Nivens is a trainer here in Santa Cruz, an “old school” CrossFitter, and really one of the nicest guys around. He has helped a lot of people get fitter and healthier, and now it’s his turn to need help. Kelvin was recently diagnosed with Hodgkin’s Lymphoma. Annie Sakamoto is holding a …

Inspiration

This video is pretty remarkable.  The courage showed by this man is extraordinary.  Against all odds, he prevails. When something isn’t going quite right in your life, don’t give up.  Weather the storm and push through, just like this guy does.  Keep trying.  When you fall down, stand right back up and try again.  No challenge is insurmountable.  If you …

Way to Go, Team CFWest!!

  Our CrossFit West team competed at the Norcal Regionals this weekend, and we couldn’t be prouder!  Johnny, Chris, Matt, Erika, Alicia, and Liz all trained hard and competed hard.  Being able to see the competition in person is always incredible and inspiring, and it was clear that the West team went out determined and giving it their all.  There …

Teamwork

After a great Day-1 of competition with some of the very best CrossFit Athletes, not only in NorCal, but in all the World, (Jason Khalipa, 2008 CrossFit Games Champion, just set the new World-Record on WOD-2 with an incredible 11:24, for example!), Team CrossFit West Santa Cruz is in 14’th place overall after Day-1.  We are still legitimately “in the …

Regional Heats

The NorCal Regional, the most badass region in the world, is just about here. The CrossFit West Santa Cruz takes the field amid some very talented and tough competition for the first time at 10:30am on Friday for the team Diane. The Team West heat info below is subject to change dependent upon scores. Please check back here or the NorCal Games …

Dan Bailey vs. “Diane”

Dan Bailey crushed “Diane” this past weekend during the Central East regional, completing the workout in a world record time of 1:35.  That is crazy fast, no doubt.  But was it legit?  Do you feel like the workout was to standard, or do you feel the judge was pretty dang lenient?  I’ll leave that debate for the comments section. On …

Athlete Profile: Jenny Downs

It’s time to get to know another CFW athlete!  Many of us know and love Jenny, and we are continually impressed by her kindness and fortitude. Name: Jenny Downs Mom of Meganne, Maddy, Maisy, and Mikey,  Grandmother of Keely! Hometown:  Felton When did you start with CFW? At the old gym about two or three years ago.  Jason introduced me …

Happy Mothers Day

A huge HAPPY MOTHERS DAY to all the wonderful mothers who we are lucky to have as part of the CrossFit West Santa Cruz community. Workout: Bench Press 1RM Then: 5 Rounds 7 Squat Snatch 115/75# 30yd Suicide Run (Goal line to 10, back, goal to 20, back, goal to 30, back)

Isolating Ice

Thought I’d share my “tip of the day” for all those athletes competing this coming weekend in the NorCal Regionals, as well as for all those who support them; …coaches, affiliate members, friends and family alike. When packing your ice chests, I suggest partitioning all of your ice into Double-Zipper Ziplock plastic baggies.  I’ve done this for our athletes at …

A Little Something Extra

Take a regular old movement, something you have done for thousands of reps, that you have been doing for years, and add just a little something extra. Maybe a pushup, or a squat. Turn that boring old movement into something else. Add some air under your hands on the pushup, some air under your feet on the squat. You will …

Regional News

The NorCal Regional is right around the corner, starting on the 18th. The heat schedule has not yet been posted, but the team events are: Friday the 18th: 10-11am and 1-2:30pm Saturday the 19th: 9-9:45am and 11:45am-1:30pm Sunday the 20th: To be determined. Come out and support Team West. We will have a couple tents and canopies set up along …

Don’t Ever Give Up

If you need some inspiration, watch this. Workout: 400m Run x 3 (rest 2-3 minutes between sprints) WOD: AMRAP 7 Minutes: 7 Hang Power Snatch (115/73) 7 High Box Jump (24”/20”)  

WOD Awareness

One of the great things about the CFW experience is the broad range of class experiences-from just a couple of people and a trainer to a holiday class with the gym absolutely packed.  There are so many unique experiences and learning situations in each type of class, but the larger classes present a few things we all need to be particularly mindful …