Charades

…Uhmmm, …”preparing for the unknown and unknowable???” Haha  …EriCa Barnum pantomimes an allegory for just what the life of a competitive CrossFit’er can sometimes feel like, haha. …Best caption to this photo wins a CrossFit West T-Shirt, on me! how to enlarge penis Workout: Rest Day

To Kip or Not to Kip, That is the Question!

  Every type of pullup has it’s loyal followers. Whether it be wide grip, narrow grip, slow behind the neck, chest to bar, over hand and under hand, outside of the CrossFit community all of these pullups seem to have one thing in common. They are all some variation of a strict pullup with no kipping being involved. In CrossFit our default pullup is the kipping pullup. Outside our community this …

Sets and Reps

One thing that often confuses new members is all the numbers in the workouts written in arcane ways. Beginning CrossFitters can almost feel like they are trapped in the Da Vinci Code. Weightlifting often has 3RM, 5×5; 2/2/2/2/2/2; 2×20 @ 80% 1RM. WODs (Workout of the Day) might have 21-15-9; 5-4-3-2-1; 10-8-6-4-2, and others. Huh? What the hell does all this mean? …

Jason

Workout: Weighted Walking Lunge-5×6 steps out/6 steps back (With bar in in back squat position, walk out 6 steps and back 6 steps.All 5 sets are at the same weight.) Then: Partner Burpee Ladder On the minute add 1 burpee each minute. The required number of burpees can be split between the 2 partners any way.

CrossFit West Kids and Teen Classes

CrossFit West Santa Cruz is very happy to introduce a new program for kids and teens too young for the regular group classes. CrossFit West Kids and Teen classes will be Tuesday and Thursdays from 3:30 to 4:30 and start in September. The classes will be open to children of all ages. We are very excited to now offer children’s classes and to …

Summer Bounty

Be sure to shop in season!  Right now there are seemingly endless varieties of fruits and vegetables to be found locally.  As the grocer at Whole Foods reminded me-when you see something new, buy it!  Many of the unique fresh foods that you find right now will only be in season for a short time.  Don’t miss that indescribable freshness, that …

CrossFit West Olympians

This past Wednesday Rich and Alicia competed in the anual Fire Fighter Olympics competition. The Fire Fighter Olympics began in 1970 as an opportunity for all California Firefighters to get together in friendly competition. This anual event has over 25 different areas of competition including a CrossFit competition that was first introduced three years ago. Rich and Alicia have competed …

Power, Pizza, Play

penis growth guide Many of the SLV Varsity Football Team have been coming in twice a week to train with me here at CrossFit West, and they have been absolutely KILLING IT every time!!!  I’ve had the opportunity to work with them for a while now and I have to say, I am genuinely impressed by their tenacious work ethic …

The Girls Are Back In Town

I have always had a love hate relationship with the Girls of CrossFit, but I have never wavered in my respect for them. The Girls are flat out just brutal workouts. Just about all of the Girls were created in the early days of CrossFit when Greg Glassman was still coaching regularly in Santa Cruz, and thus they are great …

Visitors and Guests

One of the many reasons I like the CrossFit Games so much is that it brings people from far and wide to California. Many of those people turn a trip to the Games into an extended vacation by traveling around Cali and visiting many of the great gyms here. Santa Cruz is the birthplace of CrossFit and if you have …

2012 CrossFit Games

As noted yesterday, the Games are over and the champions for 2012 have been crowned.  There were many remarkable displays of athleticism and pure grit and determination, but being CrossFit, there was much more than that.  It was pretty remarkable to see that even with such a large and involved event, CrossFitters are still pretty much the same-a bunch of great people …

Deja Vu

  The 2012 CrossFit Games have finally come to a close. What used to be a grueling three day weekend compettion with multiple workouts each day has turned into a four day competition this year. The first day being Wednesday and starting off with an open water ocean swim, bike and run event followed by an obstacle course competition. Each year it seems the level of competition …

Primary, Secondary, Tertiary.

In my post last Friday, (Something Sacred), I talked about how myself and the other trainers at CFHQ used to meet every “Sunday morning at 8:00 am” and train together.  That training time together was awesome. At the time, each of us as trainers had different goals we were chasing within our own training.  There came a point when Greg …

“Let The Bodies Hit The Floor!!”

  Workout: Squat Clean On The Minute For 10 Minutes @ 80-85% of 1RM Then: 5 Rounds 200 m Sandbag Run 5 Power Cleans (185/130) 7 HSPU

A New Level

I have been to every CrossFit Games since the very first in Aromas in 2007, and this year is simply off the hook. A huge step up to a whole new level. Be sure to check out the individual, team, and the masters (go Chris!) competition starting Friday. All the info, live streams, and leaderboard can be found on the …

Fare Thee Well Brian

We are very sad to announce that Brian K will be leaving CrossFit West, Santa Cruz, and California for Dallas, Texas. He is transferring there for work and his last days in the gym will this week. Texans like to claim that everything is bigger in Texas, so I guess Brian’s biceps will fit in well. It was great getting …

Games Workouts Announced

Nearly all the workouts for the 2012 CrossFit Games have been announced! And they look killer. Fun and hard. Check them out (individual, masters, team) and post your thoughts to Comments. Workout OTM for 10 minutes 2 Thrusters–as heavy as you can Then: 5 Rounds 200m run 5 Squat Clean Thrusters 95/135# 7 HSPU 9 C2B Pullups Every time you …

Something Sacred

photoshop cs6 Back in September 2003, Coach Glassman, myself, and several of the CFHQ trainers and athletes got together and had a “parallette party” for Issue 13 of the CrossFit Journal, constructing several sets of PVC Parallettes to use for L-Sits, Pass-Throughs, Presses to Handstands, and various Gymnastic movements. For Affiliates who don’t yet have a fleet of Parallettes, I found …