Rest In Peace

Santa Cruz has been saying these words too often lately. Yes, we have been going through a rough patch this month, but this community is better than this and we will come through it, hopefully stronger and more cohesive than ever before. Community is built upon respect and compassion for our fellows. It is grown through common interest and both …

Warriors!

  The CrossFit West Santa Cruz trip to the Santa Cruz Warriors basketball game was an absolute blast. This is one event that we will definitely be doing again. Workout: Deadlift 5×3 add 5# Hang Power Clean 5×1 add 5# Then: AMRAP in 10 minutes 5 HSPU 7 T2B 9 Squats

The CrossFit Community

  Community is a huge part of CrossFit and CrossFit affiliates. Simply put, we celebrate each other. Birthdays, accomplishments, births, you name it, we are right there with you. And of course, this especially goes for PRs. Nothing gets CrossFitters fired up like PRs and our gym mates’ PRs make us just about as happy as our own. Workout: Full …

Safe Travels

Workout: OTM for 10 Push Press x2 (add 5#) Then: 2 minutes max airdyne calories Rest 2 minutes AMRAP in 2 minutes 5 Thrusters (95/65) 5 Power Cleans Rest 2 minutes and repeat

Welcome Back

As Coaches, it’s always difficult for us when one of our members moves away.  It’s never easy to say goodbye.  Not for us.  Not for the member who has to leave.  But one of the great joys of being a Coach is always when a long time member who has been away for a while, moves back to town and …

Chef Chris

CrossFit West long time member Ben L sent this update from school on the east coast where he is a champion sailor and a member of of the national team feeder crew. Good luck, Ben, and we will see you when school lets out in the summer. I keep up with the blog daily and stick to the posted wods. …

Getting Ready To Rumble

The Open is right around the corner. David is ready. Are you? The Open is five weeks of fun, work, and community. Each workout will be released live on Wednesdays at 5pm from a different affiliate around the country. For the fifth and last workout, CrossFit comes home to Santa Cruz, to CrossFit West. That’s right, the fifth and final …

Amelia

A huge congratulations to Zack on the birth of his daughter Amelia Sanborn on Monday. Both mother and daughter are healthy and good. Zack, we love you and are so happy for you. Workout: Rest Day

Trick

Workout: Deadlift 5×3 add 5# Hang Power Clean 5×1 add 5# Then: AMRAP in 7 minutes 10 HR Pushups 10 T2B

Eye of the Tiger

Workout Overhead Squat Find 2RM Then: 12 Thrusters 105/75 12 Box Jumps 24″/20″ (Games style) 9 Thrusters 125/90 12 Box Jumps 6 Thrusters 145/100 (Have plates ready to add to the bar as the weight increases)

Signum

how to build a solar panels   Workout: 2 Push Press, OTM for 10 Minutes (add 5# over last week’s weight) Then; WOD (For Time): 30 Ball Slams (40/20) Then, 3 rounds 10 SDHP (95/65) 10 Over the Bar Burpee Then, 30 Ball Slam 40/20 REMINDER: Monday 2/18/13 is a holiday; there is no 6:30 pm class on that Monday.

Happy Valentine’s Day

The 6:30pm class on Monday, Presidents’ Day, is canceled. All other classes will be as scheduled. If you are confused or curious about the Open and the CrossFit Games, please come to the Open informational meeting on Monday. Workout: Snatch Grip Halting Deadlift Find 2RM Then: AMRAP in 12 Minutes 9 Deadlift 6 Hang Power Clean 3 Front Squat 200m …

A Long Way

In 2009, one of the events at the CrossFit Games was a max weight snatch. The average snatch among the top ten women was 120 pounds. Fast forward a few short years and the average snatch among the top ten women at the 2012 Games is 163.6 pounds. Yeah, that is pretty impressive. That is a huge jump in a …

Alumni

CrossFit West Santa Cruz has seen a lot of great members leave Santa Cruz for different pastures in other towns, cities, states, and even countries, but we always hold a special place in our hearts for those who moved away. CrossFit West alumni are accomplishing great things wherever they are. Alums! We want to hear from you. What are you …

CrossFit Games Open Meeting

The first part of the CrossFit Games season–the Open– is starting in early March. The Open is, well, open to any and everybody. But what exactly is it? How does the Open work? Is this something I can do? How do I register? What affect does it have on the CrossFit West Santa Cruz team that will be competing at …

Thank You, CFWSC Community!

how to lose weight for men Thank You, CFWSC Community! Two month’s ago, while at Michael’s Pizza, an employee their who was interested in starting CrossFit, with tears in her eyes, told me she just had her wallet stolen out of her purse 30 minutes before I got there.  Without hesitation, I told her I would do her elements at …

Inspirational

Workout Push Press x2 OTM for 10 Minutes (add 5#s from last week) Then Row 500m or Run 400m then 21-15-9 pull-up Kb Swing 53/35 then Row 500m or Run 400m

Respect

CrossFit houses a lot of respect. This the sport where the last place person is cheered as much as the first place person, usually more. No one does the very last run alone and people will stay after their class is done to cheer on that lone person who fighting through their last reps. CrossFit gyms are not striated by …

In Memory

  Every few months we program the workout Dede. Not just because it is a great workout, which it really is, but because workouts in memory of someone who has passed ought be fought through from time to time to remind us of how special life truly is. How but-for-the-grace-of-god it really is. Life’s etherealness should give us all perspective. …

Eat Healthy – CSA Shares with Fogline Farm

  Last spring I committed to one of the smartest decisions I’ve ever made for my health and fitness: I joined a CSA.   Those three letters stand for “Community Supported Agriculture”.  A CSA share is your “ROI” from investing in a local farm.  Or, to put it much more simply (and perhaps a bit more realistically): pre-pay upfront for …