Strong

One of the cool things about CrossFit is that there are so many measurements of strength. WOD scores, barbell lifts, gymnastics ability, monostructural movements (running, rowing, etc), even nutritional discipline. Workout:

Animal

Animals are pretty incredible. Explosive, dynamic, fast, powerful. Awesome, basically. And never forget, we are the same. We are also explosive, dynamic, fast, powerful. We are animal.  Embrace it. It is never too late. Workout:  

Birthday Bar Muscle-Ups

PJ R. looks on in support while Birthday Girl, Tiphanie G, hits some Bar Muscle-Ups.  While Tiphanie may have had Bar-Muscle-Ups for a while, (or, as Matt Z called them, “Struggle-Ups”, haha), she could never flip both arms over the bar at the same time, much less link two of them together for “Doubles”. It was always one arm, then …

Pete J

Workout:  

New Gear

Having to buy new equipment can be a bummer sometimes, but when there are so many members nailing muscle ups that you need to hang more high rings, it’s not really a bad thing. We have also ordered special straps so that the long dangling excess straps won’t get in the way. Keep banging out those muscle ups folks, and we will …

#1

Desmond takes first at the prestigious American Cup jujutsu competition held this last weekend in San Jose. Congratulations Des!  

“Roll Out!”

“Roll Out!”  …Always makes me think of Ludacris or Optimus Prime, haha Thursday’s Foam Rolling for the “Strength/Skill” portion of class went great and was well received.  Many of you don’t have the luxury of sticking around after class, (or even of getting to class early), due to work and school obligations, etc.  This is especially true of the morning …

Motivated

Attention: This Saturday 4/20 stretching class will be canceled.  

Olympic Lifting Classes

Ian Droze, fresh from the Olympic Training Center in Colorado Springs, is back in town and is resuming his popular twice-monthy  Olympic weightlifting classes. As well as being a fantastic lifter (286# snatch and a 356# C&J at a bodyweight of 162#), Ian is a highly effective teacher who brings PRs from his classes on a regular basis. If you …

Boston

I am absolutely sick to my stomach over the bombing in Boston today. CrossFit West Santa Cruz extends its deepest condolences to Boston and those affected by this heinous deed. I, and all of CFWSC, am so relieved that West members Britsy and Graham, there to run the marathon, are safe and unharmed. Be loving to your family, your friends, …

Replacement Cables

In September of last year, I wrote a post on the Rogue SR-1 Jump-Rope, their tendency to unscrew and blow apart mid-WOD, and an invaluable tool needed for anyone who owns the SR-1 and how to effectively address the problem, (“Tools For Tools”).  Since writing that post, some things have changed in regards to the SR-1 product and new Jump-Ropes …

A Bomb Dish

how to enlarge penis naturally My last time in San Diego, I made this on a whim for my friends who are all finally doing Paleo, and just made it again last night.  It’s easy, delicious and you know EXACTLY what’s in it. I mixed a 50/50 ratio of organic grass-fed heavy whipping cream and Trader Joe’s light coconut milk …

Benefit Tournament

In February, Pauly Silva–a local martial arts teacher, a strong source of inspiration for many, and a man both passionate and giving–was senselessly gunned down in a case of mistaken identity. I wrote about Pauly and his passing here (please read). He left behind a shocked community and, more importantly, two young daughters. This Saturday, Kaijin MMA martial arts school will hold a …

Two 3rds.

Chris Cooper, a writer for CrossFit Media, has penned a great article about what it was like to be at the Santa Cruz Civic last Wednesday for the 13.5 live announcement and the subsequent throwdowns. Check it out on the Games website. It was truly a very fun time and I am glad so many CF West members were able to …

Quadzilla

  Attention all the quadzillas out there (paging David M, Desmond, Patrick L). Be warned, it is not a good idea to squat in jeans or any pant type clothing where the cloth will not slide smoothly over your quads. Blowouts may occur. Workout: OTM for 10 Minutes (add weight from last week): 1 Power‐Clean 1 Squat‐Clean 1 Jerk Then: …

Diesel Power

how to enlarge a penis The Open has come to an end.  It was an amazing five weeks to watch and do.  I just love how much The Open brings the community together and brings out such truly amazing performances from within, whether it be hitting a new Snatch PR during 13.1, (and then hitting it again and again and …

Cat

Cat B. came up to me today after the noon class. She told me that she only got 15 reps on 13.5 because she couldn’t get any chest-to-bar pullups. I was about to say something about how hard chest-to-bar pullups are and how everyone is having a difficult time with them on this workout. Cat, however, stopped me in my …