Pistols

The CrossFit Games Site has just officially announced the start of next years Open.  (All info can be found HERE.)  This year The Open starts March 6th!!  I’m so excited!!!  So let’s all keep that date in mind as we continue to train.  We encourage ALL of you to register and compete!  I assure you, it will be a truly …

CrossFit Teens!!

  CrossFit Teens has been going strong for just over a month now and it has been an absolute pleasure working with these young studs. In just the short amount of time we’ve had the program running the kids have already made noticeable differences with their over all fitness. Conditioning and flexibility have begun to improve and most importantly they are starting to become aware …

The Face of Happiness

The CrossFit West Santa Cruz Holiday Party is next week on Saturday, the 8th, at the Center St Grill in downtown Santa Cruz. The festivities begin about 6. Please click here or here for more info. Workout: Bench Press 5×3 Power Clean 5×2 (Do the two movements as a superset.) Then: 21-15-9 OH Squat 95/65# Toes-2-Bar

Natural Progression

    For the last couple of months, we have been focusing on the overhead squat, hitting it progressively heavier once a week and including it in WODs. The overhead squat is a difficult movement, requiring strength of course, but focusing more on mobility and positioning. A lot of people have a hard time with it. Another lift that is …

Small Girl/Big Lifting

Every Sunday, CrossFitter and competitive powerlifter Harj Basi comes to CrossFit West Santa Cruz to improve her technique and lift hard and heavy. Today she hit a big back squat PR of 200 pounds. Harj lifts in the 105# class, so that’s nearly double bodyweight. It was an awesome lift to watch. She went on to bench (competition style) 115# and …

Workout: Deadlift 1RM Then; 100 Thrusters (75/53) For Time *Every time the bar is dropped to the ground, the athlete must stop and do 3 burpees, and a 30m sprint (length of turf).  20m time cap. home remedy for genital herpes  

Back In the Gym

    The under card: Three kinds of cheese, grapes, crackers, carrots, yogurt dip, hard cider, sweet potato pie, mocha. The main event: Turkey, mashed potatoes, yam souffle, salad, cornbread, gravy, cranberry sauce, string beans and mushrooms, vino. The after party: Pumpkin pie, whipped cream, apple pie, vanilla yogurt, fruit salad. Yep, I will be in the gym hitting it …

Happy Thanksgiving

Two of my favorite quotations that might relate to Thanksgiving. Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful. …

Thanksgiving Hours

Thursday–9 and 10am Friday–9 and 10am and noon Saturday & Sunday–back to the normal class schedule Workout: Push Press Find 1RM Then: Wall Ball – 25 – 20 – 15 – 10 – 5 T2B – 15 – 12 – 9 – 6 – 3 Row – 500 – 400 – 300 – 200 – 100m Wallball #=20/14

A Year’s Difference

I was very pleased to receive the following message the other day, accompanied by the pic below. You know Sam, you guys are really great. CrossFit has helped quite a bit in boosting my confidence, particularly in teaching in my masters program. What a difference a year can make. Well, that pretty much made my whole week. Workout: Clean & …

Can’t Help But Smile

Usually when someone starts CrossFit their first real goal is to do a successful unassisted pullup. Even better is the mastering of the elusive kipping pullup. For some of us it takes not only the patience to develop the basic strength prerequisites to pull yourself from below the bar to chin above the bar  but then it also takes the skill-set required  to perform …

Thirst

Workout: Split Jerk – 1-1-1-1-1 Then; A Chipper Wod! 20 Power Clean (115/73) 20 Burpees 20 Power Snatch (95/63) 20 Pullups 20 Handstand Pushups 20 Pullups 20 Power Snatch (95/63) 20 Burpees 20 Power Clean (115/73) Note:  Only ONE barbell per Athlete.  Athletes must pull 10s off and put 10’s back on as part of WOD. NOTE: THANKSGIVING DAY SCHEDULE; …

Tan!

The irrepressible Tan Ha cannot be stopped. When not engaging in death duels with 20-rep squat programs, singlehandedly boosting world-wide sales of almond butter, or winning police pistol (the one legged squat not the bam bam kind) challenges, he is busy paying dubious homage to his coaches. Chris, Emmett, Somerlan, Molly, and the rest of the CrossFit West Santa Cruz …

Longevity In The News

  Johnny V and CrossFit Longevity were featured in the SF Examiner today. Here is the link. Nice interview, Johnny. Workout: Rest Day

Veterans Day

The eleventh hour of the eleventh day of the eleventh month. The anniversary of the signing of the armistice ending World War I, the “war to end all wars,” now our holiday honoring our military veterans. Thank you for your service. Workout: 500m Row Set new PR Then: 8 Minute AMRAP 12 Russian KB Swing (70/53) 7 T2B

Halloween Pistol Showdown

As everyone who has experienced it will admit, All Hallows Eve in downtown Santa Cruz is a pretty crazy scene. This year the craziness was enhanced by a short short clad Tan Ha banging out pistols in a SCPD challenge. Needless to say, Tan, the 20 rep back squat king, came out on top. Workout: On the Minute for 15 …

Hone That Mental Focus

“Hone That Mental Focus!” It seems I say that a lot.  Even the Plaque that was given to me by my brothers and sisters at CF-SJPD-Underground has “…and always remember, ‘Hone that mental focus!’” on it.  …But really, why do I say it and what do I mean by it? Years ago, after Greg “Coach” Glassman and myself were thrown …

Shirts VS Skins

Workout- Bench Press 3/3/3/3/3 Then: 10 X 100m Sprint Announcement: There will be no 6:30 pm class this coming Monday, November 12 as it is Veteran’s Day.

Holiday Party-Save The Date

December 8th, Saturday, the CrossFit West Santa Cruz Holiday Party. Save the date. The annual CrossFit West Holiday Party will be held once again at Center St Grill in downtown Santa Cruz on 12/8/12. Each party has been bigger and better than the one before and this year promises to be a blast. Attire is nice and classy (dress up …