A Growing Community

  A huge congratulations goes out to CrossFit West member Gideon and his wife Courtney Amparo on the birth of their son Atticus. Both baby and mother are fine and healthy and I’m sure Gideon will have his son wodding in no time. I bet 6 years from now we’ll see little Atticus in a picture like the one above as a proud …

What You Can Do Today

What can I do today, not what can I do in 30 days. —Bill Nadal on injury rehab CrossFit Los Gatos ace athlete Chris Eagen was chewing through the Open and on his way to the Regionals last year when in March he suffered one of the more devastating injuries an athlete can suffer–a snapped Achilles Tendon. Witnesses said it …

The Open Registration Begins

Registration for the 2013 CrossFit Games Open begins February 1st. That’s this Friday, folks. Last year nearly 70,000 people participated in the Open and I am predicting over a 100,000 this year. Be part of an historic event and represent your gym, CrossFit West Santa Cruz, and yourself. The Open is a great way to be part of the CrossFit …

T-Shirt Contest

The CrossFit West Santa Cruz logo and t-shirt design contest is coming to an end. All submissions need to be in this week. We have received some great designs and ideas. Are there any more out there? Send them in! Remember, there is a free month’s membership up for grabs. That’s like money in the pocket. All the contest info …

Birthdays

A huge Happy Birthday to two of CrossFit West Santa Cruz’s favorite members (actually, you are all favorite members)–PJ and Sam Y. Workout: Strict Press 7×2- 80% 1RM Then: 21, 15, 9 Deadlift 225/155 HSPU

Pulling Power

how to enlarge penile length naturally Workout: TEAM of 4: AMRAP 15 minutes Rest station Prowler Burpee Rower (Calories) Athlete always goes into the prowler fresh. Prowler is the pace setter. Distance/Load= ~ 1 minute ( so go heavy)  

CrossFit Is For Everyone

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 Best

What makes someone the best at something? What is the nature of excellence? Beyond performance enhancing drugs, what leads someone to dominate something–a sport, an art, an activity? A while back, I wrote about the nature of excellence. Since then Rich Froning and Annie Thorisdottir have won back-to-back CrossFit Games championships in dominating fashion, both so far ahead that they …

Learning It Right

One of the very best way to develop good habits is to learn it right, the first time. Workout: OTM for 10 minutes 2 Push Press @ 65-70% 1RM Then: AMRAP in 12 minutes 10 Dumbell Push Press 45/25# 10 Walking Lunges w/dumbells

Santa Cruz Warriors’ Game

A CrossFit West outing to a Santa Cruz Warriors game is in the works, and we would love to see you all there! Tickets will be about 20 bucks, and attendees will get a free water bottle, as well as there will a CrossFit West shoutout on the jumbotron! This should be a lot of fun – we’ll be in …

After a savage cold snap that dipped into the 20s and buckets of rain before that, the sun was bright, beautiful, and warm this weekend. It was a pleasure to don sunnies and take some bars and bumps outside for a WOD. Coupled with the hometown team making it all the way, and Bill Johnston’s 3rd place finish at the …

One Up

penis growth   ATTENTION: Monday, 1/21/13 – MLK Holiday. 6:30PM CLASS IS CANCELED. Workout: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock …

Food Pyramide Done Right.

Here are a couple great websites for plaeo recipe ideas and just good information about paleo eating in general. Check them out! Mark’s Daily Apple Nom Nom Paleo PaleOMG Workout Makeup any 1RM tests from last week or……. Work on your goat!! Pick something you suck at and spend 20-25 minutes working on it. Then Push Press (115/73) 12-9-6-3 Rope Climb 4-3-2-1 …

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? 3RM RM stands …

OC Throwdown

In a field composed largely of Games and Regional athletes, Chris and Brooke competed this last weekend in the OC Throwdown in Orange County. Possibly the largest and most prestigious competition in CrossFit, outside the actual Games of course, the OC Throwdown attracts a lot of the top competitive talent with a $5K purse. Both Chris and Brooke did great, …

Blowin’ Up

how to enlarge penis Our very own Chris Morse, aka, “Magic Chris”, will be competing this weekend in the OC ThrowDown. Workout: Split Jerk – 1, 1, 1, 1, 1 Then, 5 Rounds For Time: 10 Over-The‐Box Jumps* 7 Deadlift (225/155) *Athlete can jump fully over box, or stop on top – extension on box not required)  

Papa Rich!

    A huge congratulations to Rich S on the birth of his son Jaxson. Both baby and mother are fine and healthy, with Rich proudly predicting a Games championship for Jaxson in 2033. Congratulations from all of us at CrossFit West Santa Cruz, Rich, and speaking of the Games, best of luck this year in the Masters 50+ division.   …

Shrimp and Broccoli

Russian great David Rigert. In addition to Olympic gold and 5 World Championships, Rigert set 68 World Records. The Paleo Challenge Potluck and Info Meeting is today (Thursday). And I can’t wait. So much good food, good nutritional information, and it’s great hanging out with so many good people. In order to get people in the spirit, below is one of my …

The 4 Plate Club

Most CrossFit gyms have a host of guys who deadlift and squat four plates–405 pounds. Having a couple guys who can bench that and change is a little more rare. But what is truly incredible is Golden and Peter’s uncanny ability to show up at the gym whenever I am benching. And while they don’t point at me and whisper …