It’s Go Time!

It’s time!! The ProAnox Diamond Of The Tough Finals are here!!  Please come out tomorrow from 9:00 am to 6:00 pm to watch the Diamond Of The Tough Finals!  It will be an awesome event with great competitors from literally all over California and the surrounding States!  There will be lots of vendors and lots of truly inspirational performances. Our …

400!

A big, huge, really a massive congratulations to Matt Z, one of CrossFit West Santa Cruz’s young guns, on nailing a 400 pound back squat. Not bad for 18 years old. Great work Matt. Reminder: The gym will be closed this Saturday due to the Diamond of the Tough Competition. Enjoy the rest day and come support some of the CF …

Aimee!

Athlete Profile: Aimee Shoemaker Hometown: Aptos, CA Occupation and/or School: International trade strategy at Hewlett Packard.  BA at CU Boulder, MBA at UC Berkeley. When did you start with CFW? December 2011 at Amity CrossFit in Palo Alto. How did you initially get into CrossFit? CFW celebrity Electra Stockwell has been my best friend since pre-school, we literally met on …

Success

Competitive athletes, CrossFit Games athletes included, have a specific season, a time frame to focus on and train for. Even within a training season, there will be times when differing stimuli produces differing results, and the key is to plan far in advance to peak perfectly at the correct time. Most of life, however, does not have a specific season. …

Use Your Fitness

Have you ever seen a sports car being driven super slow and conservative? Or a gnarly looking jeep or land cruiser with every off road bell and whistle but you know it is never off road getting dirty and gritty? Whenever you see something like that, it is kind of a shame that this incredible machine is not being used …

Start Of The Week

You can and you will. Start tomorrow. Bike to the Gym Day is this Wednesday, the 26th. Free coffee for all the morning classes. Reminder: The gym will be closed this Saturday because of the Diamond of the Tough Competition. Enjoyt the rest day and come support some of your friends that will be competing!! It’s going to be an …

Tools For Tools

argumentative essay about abortion You may have noticed that we got some new bumpers.  As you already know, every month we re-invest into our facility and add something new or upgrade something we already have.  We are always striving to make this place better for you, each and every month.  You may have also noticed that we have eliminated our …

Shoulder Work

CrossFit West Santa Cruz ace Chris Morse demos the top of the burpee in a recent Elements class. Whatever the name–Foundations, Elements, On Ramp– beginning classes are absolutely integral to properly learning the basics of CrossFit, be it moving one’s own body or an external load through space. Workout: Overhead Squat Find 1RM Then: 3 ROunds 8 Push Jerk (shoulder …

Preparation

There is a great line in the venerable book Beowulf when Beowulf is about to speak that goes, “And then the hero opened up his word-hoard.” One of the great heroes of our modern age is Muhammad Ali, and he certainly had large word-hoard. “Float like a butterfly, sting like a bee.” “A man who views the world the same at …

Practice

  There is a great story from the Zen tradition in Japan that I like a lot. It is about the value, the very necessity of practice in order to master something, anything. A rich man, fond of felines, asked a famous Zen ink painter to draw him a cat. The master agreed and asked the man to come back …

Bike To The Gym Day

Wednesday the 26th is Bike to the Gym day at CrossFit West Santa Cruz. Mark yer calendars now! We will have coffee for all the morning classes. (And don’t forget your helmet.) Workout: Hang Squat Snatch Find 2RM Then: 5 Bear Complex 60m Shuttle Run 4 Bear Complex 60m Shuttle Run 3 Bear Complex 60m Shuttle Run 2 Bear Complex …

True Firebreather

Don’t forget to tune into the 2012 CrossFit Games on ESPN 2 this week. Tuesday from 10p-1130p and Wednesday from 8p-930p. Workout- Bench Press 3/3/3/3/3 Then: 5 Rounds 1 Rope Climb 7 Deadlifts (275/185) 1 Rope Climb 7 Thrusters (105/75)

Stacked Against You

This is an example of what NOT to do. …A while back, Sam wrote a post about having A Clean Workspace and the importance of keeping your training area clean and tidy so as not to do something stupid like trip over a Lacrosse ball you left laying by your platform, or worse yet, so someone ELSE doesn’t trip on …

Wes

  Yeah, we’ll just file this under “things I can’t do.” Workout: Weighted Walking Lunge 5×6 +5 lbs Then: 21-15-9 Overhead Squat  (115/75) Ball Slam (40/25)

Infinitely Scalable

A lot of times when talking to someone about giving CrossFit a try I get the, “Oh there’s no way I can do that. I am way too out of shape.” kind of response. As frustrating as this is to hear I understand where they are coming from. Now that CrossFit is becoming more popular it can be seen more to the public …

A Visit From Jackie

Reminder: Olympic Weightlifting workshop with US National silver medalist Ian Droze Wednesday at 5:30pm. Ian is moving to Colorado Springs at the end of the month. Don’t miss this great opportunity. Workout: Rest Day

GoRuck

Paging all the CrossFit West Santa Cruz Friday night Endurance Class addicts (especially Pete J, Jeff H, and Zack S who attend a regular class in the morning and hit the Endurance class in the afternoon)! Yeah, I am talking to you crazy people. This is the adventure for you. Hike around San Francisco for a full day carrying a …

Ian’s Last Month

CrossFit West Santa Cruz has been very lucky to have had US National silver medalist Ian Droze teaching Olympic Weightlifting workshops at the gym, but as the saying goes, all good things must eventually come to an end. Come the end of the month, Ian is moving to Colorado Springs to live and train at the Olympic Training Center. While …

Legit

John Van Every hits rock solid depth on every single rep of his 1’st place finish in the Qualifier Wod-2A (Workout-3) of the Pro Anox “Diamond Of The Tough” competition.  …LEGIT!! writing an essay about yourself Workout: OverHead- Squat:   Warm  up  to  bodyweight,  then  make  3  attempts  at  max  reps  OH  Squat  at  bodyweight.   *If  80%  of  your …

The Warrior’s Rules for Injuries

These guidelines come from Martin Rooney, an author and mixed martial arts (MMA) strength and conditioning coach. While they were originally created for fighters, they are even more applicable to CrossFitters (my commentary is italicized). Click here for a more philosophical approach to injuries. 1. Accept that the injury has occurred, and move forward. Too often people act in denial …