Focus, Foresight, Fruition.

college essay help online I recently saw part of a very good, insightful documentary on Olympic Gold Medalist, Aly Raisman; “Aly Raisman; Quest For Gold”.  Part of the documentary really focused on her training and showcased the truly remarkable level of commitment, work and time she has to invest into training, as well as the incredible sacrifices she has had …

Labor Day Class Times and Rowing Clinic

The class schedule for this Monday, Labor Day, is 9 and 10am only. Enjoy the holiday. *********************** Hey, ya know those strange looking rowing-like contraptions at the gym? Want to get better at them? This Sunday at Open Gym, from 11am to 12 noon, CFWSC will hold a rowing clinic. If you have ever wanted to learn better, safer, more …

Men Down

We have had a lot of broken bumper plates showing up lately, littering the gym forgotten in corners or tucked under benches. Most of these 10 and 15 pound plates did not die from natural causes, but were bludgeoned to death. That’s right, their cause of death was trauma inflicted with a blunt instrument—the floor. These poor suckers were dropped …

Matt Z at Lalanne

CrossFit West Santa Cruz up and coming bad ass Matt Z competed in last weekend’s big throwdown at Lalanne CrossFit in SF. Matt has been home in Stockton for summer break from UCSC training at 209 Sport, but is back in glorious Santa Cruz this weekend and will be challenging PJ for the teen age barbell crown. Matt wrote a …

Progress

In CrossFit, progress comes in many forms–inches, seconds, pounds. A PR is just that, a Personal Record, and is always a cause for joy. It might be a minute, three seconds, five pounds, or 25 pounds. It is easy, and understandable, to be frustrated if you did not PR by as much as you would have liked. Let’s look at …

Airtime!

Workout: Back-Squat; Recently Achieved 3-RM weight for 5 sets. (Adding 1 Set over last week.)   Then;   Dead-Lift———–x15, 30, 45 AbbMat Sit-Up—x15, 30, 45 (135/93)

Foam Rolling; …It’s what you Knead

REMINDER:  Olympic Weightlifting Saturday, August 25th, 10:30-1:00 with Ian Droze!! REMINDER:  Max Muscle “Parking Lot Promo” Saturday, August 25th, 10:00-6:00, complete with a CrossFit West Santa Cruz Booth!! Workout: Weighted Bar-Dip; 3-3-3-3-3 (or 1-1-1-1-1) Then, Individual WOD 4 from 2012 Reebok CrossFit Games Regionals, For Time; 50 Back-Squats (135/95) 40 Pull-Ups 30 Shoulder-To-Overhead (135/95) 50 Front-Squats (85/65) 40 Pull-Ups 30 …

Mono

REMINDER:  Olympic Weightlifting this Saturday, August 25th, 10:30-1:00 with Ian Droze!! Workout: On the Minute for 10 Minutes 3 Thrusters @ +5# from last week. Then: Your choice of: 1k Row Full Recovery 500m Row or 1 Mile Run Full Recovery 800m Run

Adieu

Marie, one of the CrossFit West Santa Cruz frenchies, is leaving. Marie, a television producer, is moving back to Paris to pursue Liberty, Equality, and Fraternity, as well as wine, really good cheese, and some pretty cool architecture. And while she is leaving us behind, she is not leaving CrossFit, having already joined her local box in Paris. We will miss …

…Respect

…In a recent post, (Stillness), I talked about how much I love being the first one in the gym in the morning, …how magical it is, ….”The stillness in the air…..an empty and clean gym ready to serve our CrossFit West clients and community.” …Think of what it felt like to walk into our gym at 5:50 in the morning …

Spontaneous Community

Every day you step into the gym it becomes a battle of “you against you” even when there are ten other people in the gym staring at their bars all ready to tackle the same WOD you are. At 3-2-1- go, our surrounding environment sort of melts away and we focus on the work at hand. We experience our bodies and listen to that little voice that guides us …

Congratulations!

A huge congratulations to two of CrossFit West Santa Cruz’s favorite members Britsy and Graham on their wedding this weekend. We wish you all the best. Workout: Push Press Find 2RM Then: 7 Rounds: 30yd Shuttle Run (10m sections) 20 HR Pushups 10 Hang Squat Clean Thrusters 95/65# 30yd Shuttle Run (10m sections) Rest 1 minute between rounds

Parking Lot Pimpin, er, Promo!

As many of you know, Max Muscle Santa Cruz and the Malone family, (yes, related to our very own CFWSC Team member, and guy who has the top spot on a lot of the record boards, Matt Malone), sponsored our CrossFit West Santa Cruz Team this year.  What many of you may NOT know, however, is not only did they …

GMO

  Genetically Modified foods are ever getting more and more pervasive. Here are some of the most heavily modified foods. Topping the list are soybeans and corn. Not only are these two crops heavily modified, about 90 and 80 percent of all US grown soybeans and corn respectively, but soy and corn can be found in a staggering array of …

Stillness

evaluation essay …I love this sight.  …The site of our gym first thing in the morning.  …This is what greets me every morning after flipping on the lights.  …There’s something kind of magical about being the first one in the Gym every morning; …the stillness in the air, …the sharp crackle sound of the lights once they are first turned …

Calling All 35+ Competitors

The first workout of the Masters only throwdown, the Diamond of the Tough, has been announced. A lot of of CFWSC members are thinking of signing up and there has been talk of everyone getting together to do the qualifier WODs as a group, a la the CrossFit Games Open workouts. The first WOD closes on the 31st, a Friday. …

CrossFit – It’s Good For The Brain

We all know CrossFit is great if you want to look good rocking that new bikini or that snazzy new speedo. But did you know it is also good for an area of our body that may seem less attractive but is actually much more important than anything you can show off at the beach, the grey matter of the central nervous …

The Olympics Are Over

The Olympics are modeled after the ancient Greek Olympics, held at the sanctuary of Zeus in Olympia, Greece. The events were all distinctly military in nature and were based upon even older funeral games such as the those sponsored by Achilles at the funeral of Patroclus as recorded by Homer in the Iliad. The modern Olympics are quite a bit …

All Masters Competition

The first all masters only CrossFit competition is here. The first Diamond of the Tough (DOT), with age divisions starting at 35 years of age, will be held at CrossFit West Santa Cruz on Saturday, September 29th. The event is being put on by the SoCal based Legendary Competitor group who most notably are responsible for the Next Level Invitational …

Hot!

It’s official – we just had the hottest July on record – EVER.  Training in the heat can be tough – trust me, I know.  It’s been around 90 at my house up in Happy Valley everyday.  On the days I stay home, if I don’t get my training done by 9am, it becomes almost harder and harder by the hour.  …