Back To The Basics

Breaking movements down into their simplest form, taking the time to master each individual part and then putting it all together is a great way to improve your efficiency and technique. While this can seem rather tedious, it is this diligence and attention to detail that will result in a greater payoff down the road. When you start with CrossFit, …

It’s Magic

how to remove genital warts …BREAKING NEWS…, Sam just informed me that, unfortunately, our CFWSC Stereo Receiver has officially “died”.  It, sadly, no longer works and can no longer belt out all that great workout music that you love to hear when killing whatever WOD’s been dished out that day.   What this really means is, …we can no longer …

Die Hard

Are you a die hard? How many days can you go without training? Christmas, Easter, holidays, it doesn’t matter. Do you get antsy if you can’t make it to class? Do you need your CrossFit fix or you just don’t feel complete? CrossFitters are kind of like the old Pony Express–neither rain nor sleet nor snow. That’s die hard. Workout: …

Unloading

Holiday Class Schedule Workout: Deficit Deadlift (25# bumper) 3-3-3-3 Then: 800 Meter Run Wall-Ball—–x 30-20-10 (20/14) Box-Jump—x 30-20-10 (20”) KB-Swing—-x 30-20-10 (53/35)

Merry Christmas

Merry Christmas and Happy Holidays. Holiday Class Schedule

100 Greatest Sports Photos

Sports Illustrated has released a collection of photos titled The 100 All Time Greatest Sports Photos. It is a fascinating collection with some seriously iconic photos included in its ranks (not, I am sorry to say, the photo of the birthday boy above). Check it out–it’s well worth a look. Reminder: CrossFit West Santa Cruz is running a limited class schedule …

Drive and Respect

penis growth guide Respect: In past posts, I’ve mentioned how amazing I think our clients are here at CrossFit West and how grateful I am to know them and have the opportunity to train them. However, …I’ve yet to state just how I feel about those I work with. I’ve been doing/coaching CrossFit for nearly 17 years.  Throughout that time, …

Double Day Fridays!

So the official 2013 CrossFit Games season is right around the corner and there have been a couple changes made to the rule book this year worth noting. The biggest one that stands out immediately is that only the top 48 men and women from the Open make it to Regionals. Each year the sport gets more and more competitive and …

How Badly Do You Want It?

It  is a simple formula. If you want it enough, you will walk through fire to get it. If it is just not that important to you, then you will probably just manufacture excuses. It is the same formula for losing weight and getting strong and fit as it is for winning Thai boxing championships (albeit a lot less painful). …

Holiday Class Schedule

The CrossFit West Santa Cruz holiday class schedule is: Dec 24 – 6am, 9am, 12pm Dec 25 – Closed–Merry Christmas Dec 26-28 – 6am, 9am, 12pm, 4:30pm, 5:30pm Dec 29 – 8:30am, 10am, 11am Dec 30 – Open Gym 10am-1pm Dec 31 – 6am, 9am, 12pm Jan 1 – 9am, 10am–Happy New Year Workout: Rest Day

Tis The Season

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. —Plato Tis the season, for flus and colds that is.  NPR claims this flu season will be a particularly gnarly one. Here are a few easy tips that will keep you healthy and well through the winter. Wash your …

On Fire

One of the CrossFit West Santa Cruz comp teams headed over the hill for a little competition fun this last Saturday. The second event in particular was really exciting. Grace, a 500m Row, and Diane. The three team members got to choose who would do which WOD and the score was the total time. Johnny led off with a PR …

Work Ethic

home remedy for genital herpes Workout: Weighted Pullup 1RM Then: 100m Sled Push 50 Box Jumps 50 Overhead Squats 95/65# 400m Run 500m Row

Strap up!!

  The CrossFit West wrist straps have made it to the gym and this time we have a whole assortment of colors for you to match your very favorite Lulu Lemon workout clothes with. One thing that might not seem very obvious at first is that they can also be used to make super sweet headbands! Think Karate Kid meets CrossFit!! If you want …

Anguish or Exultation

Big Sean W stands tall with 275#… he dips… and anguish or exultation? You decide. Workout: Rest Day

AJ

Muscle ups are one of the most advanced moves in the regular CrossFit arsenal. Muscle ups are just plain hard. The vast majority of the strength and fitness training population, almost by definition fitter and stronger the vast majority of the non strength and fitness training population, will have to train long and hard to get one, if they ever …

CFWSC in Guatemala

CrossFit West Santa Cruz team 6 stalwart Keith H has been working in Guatemala erecting shelters for victims of the recent earthquake. The 7 plus magnitude quake devastated Guatemala in early November, leaving dozens of people dead and and thousands without homes. Keith is volunteering with ShelterBox, an organization that donates and sets up tents and other survival necessities for …

Connections

One of the very best things about a CrossFit gym are the friends you make there. Some of those friendships become legendary, such as the PJ/Matt M bromance, the Kaitie/Aimee chickmance (what is the female version of the bromance?), and LEB/Electra, just to name a few. The holiday party on Saturday, however, demonstrated that the community at CrossFit West Santa …

Holliday Party Saturday Night!!!

CROSSFIT WEST HOLIDAY PARTY!!  SATURDAY NIGHT, CENTER STREET GRILL, 6:00 PM!! Workout: Back Squat, 5×3 add 5# Then; WOD: 21-18-15-12-9 Box Jump natural diabetes cure Pushups or scale up to Pushups on Rings or DBs  

CrossFit Teens: Up, Up And Away!!!!

Don’t forget about the always awesome and amazing Holliday Party this Saturday at the Center Street Bar and Grill! Workout Set the clock and foam roll for a total of 15 minutes. Then: 10 Rounds Max Meter Sled Push in 30 seconds 135/90# on sled Rest 30 seconds Max Muscle Ups (C2B Pullups) in 30 seconds Rest 30 seconds Finisher: Stretching