End of the Open BBQ & Potluck

Barbecue! That’s right, there will a bbq and potluck this Sunday to celebrate the end of the Open. We will also announce the winners of the Paleo Challenge and introduce the CrossFit West Santa Cruz team members who will compete at Regionals. The festivities kick off about noon. There is a sign up sheet at the front desk so we can …

Walk It Out and Bring It In

how to make penis larger Workout: 13.4 Once again, the energy in the gym was outstanding as the CrossFit West community tackled the third WOD in The Open, the wicked 13.3.  Congratulations to Brooke Ence (252), Alicia Bailey (248) and Andrea Hoorwitt (240) for the women, and David Millar (296), Chris Morse (269) and PJ Rubel (267) for the men, who put up the best …

Eye of the Tiger

Workout: OTM x  8 Minutes 3 Deadlifts (75-80% of 1RM) 1 Rope Climb or 5 T2B Then AMRAP in 8 Minutes 5 Hang Power Clean (155/110) 5 Front Squats 10 Burpee Over The Bar Rest 3 Minutes Then Run 1 Mile For Time  

Calories or Burpees

One thing about being a CrossFit trainer is that you are involved in a never-ending quest to make people to simply eat better. There is a boatload of crap out there available to eat, but a big step has been listing the calories next to each menu item. The hard part for people, however, is understanding just what those calories …

The Overhead Squat

If I had to name one movement that seems to be the hardest for people to really pick up, I would have to go with the overhead squat. It is such difficult combination of strength, mobility, coordination, and balance. And, of course, technique. As with so many movements, mobility seems to ultimately be the most difficult factor for the people …

Standards

  Two photos of Russ Greene on Workout 13.3 taken at random throughout his 150 wallballs. Standards lend themselves to virtuosity of movement, which is reason enough to aim for them. On a basic level, good Range of Motion shows completion of any given movement. On a more advanced level, good Range of Motion shows mastery of both one’s own …

The CrossFit Games Open Workout 13.5 at the Civic

It is fitting that the final workout of the 2013 CrossFit Open be announced live from the homeland of CrossFit–Santa Cruz. The 2-time CrossFit Games champion Rich Froning will be taking on 2009 champ Jason Khalipa on April 3rd, at 5pm, at the Santa Cruz Civic Auditorium. The event sold out in a couple hours but CrossFit West was able …

Doubles!!

how to enlarge penile length naturally Workout:  13.3 Congratulations to David Millar, Chris Moore and PJ Rubel who achieved the highest Men’s scores for 13.2, and Brooke Ence, Erica Barnum and Alicia Bailey who achieved the highest Women’s scores.  Their efforts helped CrossFit West Santa Cruz move up from 7’th overall in NorCal after 13.1, to Sixth overall after 13.2. …

On the Minute

Workout: OTM x 10 1 Power Clean 1 Squat Clean 1 Jerk Then: OTM x 12 2 Power Clean or Snatch 5 Plyo Pushups 30 yd Sprint  

Double Unders

If you can’t do double unders, they seem to be some kind of black magic. Especially stringing them together. Sure, there are some cues and tricks. Keep your arms long and relaxed and don’t let your arms float out from your sides. Don’t donkey kick. But the main thing is practice. Repetition is the key to kicking some double under …

PR City

The PRs flew fast and furious at CrossFit West Santa Cruz yesterday as we tested a 1RM in the power clean. Congratulations to everyone who nailed it. I would list all the names, but there is seriously too many PRs to name. However, Rhett C’s 275 pounder is simply too good to pass up (and he got video). Great work …

Rx’d

  A huge big ups to Caitlin M on her her first Rx’d WOD tonight. The accomplishment of getting that little scrawled rx’d next to your name on the whiteboard is far out of proportion to the actual act of writing it down. Doing a workout Rx’d for the first time is a big deal. CrossFit is legitimately difficult, with …

Two Down Three To Go!

Workout: Back Squat 5×3 @ 80% of 1RM Rope Climb 5×1-2 (to be done in between sets of back squat) Then 60 yd OH-Walking Lunge w/ plate (35#/15#) 60 KB Swings (53#/35#) 60 OH-Walking Lunge w/ plate

A Lion In Winter, Never

One of the only guaranteed investments in life is in your own health and longevity.  I don’t care if it’s an investment of your time, your energy or your finances; if you make the investment in your health and longevity, you will see a return on that investment.  That return can be greatly magnified and hastened when following an efficacious …

Regionals In Sonoma

The 2013 NorCal Regionals have a new location, the Sonoma County Fairgrounds in Santa Rosa, and the dates are May 24th-26th. If you have any interest in cheering on the CrossFit West Santa Cruz team and checking out some gnarly CrossFit competition, the NorCal Regional is second only to the Games itself. Workout: Deadlift 1RM Test Then: Start Clock, Work …

Anticipation

I am writing this about 4:45pm on Wednesday, just a few minutes before the next Open WOD, Workout 13.2, is announced. Yeah, admittedly I have some fluttery tingles of anticipation in my stomach right now. Is this what the world’s Catholics have felt  fro the past 2 days? You know it’s going to be great and you know you will …

Masters

As the dust settles on the first Open workout, 13.1, I am flat out amazed at the scores. The highest male and female scores were 199 and 211 respectively. That’s 200 or so repetitions of either a burpee or a snatch. But, as much as the top scores wowed me, I am even more impressed by the scores of the …

Kids Getting Fit!

Workout: Front Squat 1RM Then 4 rounds 5 Deadlifts 225/155 10 Pullups 14 Alternating Jumping Lunges 20 Cals on Rower / Airdyne  

Concerted Effort

make money online fast Workout: Open Wod 13.1 or Weighted Dip 2-2-2-2-2 Then, a Partner WOD; Teams of 2: (one partner working at a time) 4 min max 100m Runs Rest 1 min 4 min max T2B Rest 1 min 4 min max WallBall Rest 1 min 4 min max Calories on Rower / Airdyne  

It Begins

The 2013 CrossFit Open began last night with the first WOD, Workout 13.1. Yeah, its a monster. The new live announcement format rocked. There was a great crowd at the gym gathered around the big screen watching the announcement and Bailey and Panchik, the two demo athletes, go for it. And then first wave of CrossFit West athletes got after …