It’s Over

The 2014 Open is finished. A huge congratulations to everyone who participated. And thank you to everyone who supported the Open competitors. The community at CrossFit West makes me so proud and happy and you guys should feel the same. The performances were equally as impressive. There was so much inspiration and effort banging around the gym, that all the …

Who’s Afraid of Fat?

Don’t fear fat! After 2+ years of eating mostly paleo (and consuming far more animal products/saturated fat than I did in my early 20s), my recent blood test confirmed what my body has been telling me all along: my numbers were outstanding and even better than pre-paleo. Of course, exercise plays a huge role in these numbers as well. Now …

See You On Sunday

Sunday, Community Day, Open 14.5 Day, Party Day, Potluck Day, BBQ Day. See you on Sunday. 1pm. Everyone is welcome. Please bring something to share.

Well, this is it, with the last Open WOD announcement there is now some light at the end of the tunnel. 14.5 is what we all expected it to be, a combination of thrusters and burpees, but what we did not expect is that for the first time in Open history this workout is for time and not an AMRAP. …

Party!

What: End of the 2014 Open Party and Potluck Where: CrossFit West Santa Cruz When: Sunday, March 30th, 1pm Why: Because you guys are awesome. Attire: The less the better. Bring: Food to share. Please email [email protected] with any questions.  

Speed Kills

I was never a big heavy weight, when I was in my prime I never weighed over 217, 219, but me and my trainer Cus D’Amato, we always put a great deal of emphasis on our speed and combinations. He always told me “speed kills, speed is what kills, the speed kills”.–Mike Tyson The “speed kills” quote might have come …

Party Time!

The 2014 Open is just about finished and, as with every year, we are going to have a big party to celebrate everyone’s performances. Barbecue, potluck, and party this Sunday after Open Gym. Come hit the last WOD of the Open and then stay for some good food, good times, and good company. We will provide a grill, meat and …

Coach K on Hand Care

Pay attention folks. Kayla lays out the dos and don’ts of CrossFit hand care. You are a bad ass. Look at you whipping out pull-ups and toes-to-bar and hitting those touch n’ go barbell movements. Finally beginning to build up those calluses that were never there before to protect those paws. The proof of all that determination to conquer those …

Firsts

So far 14.4 has been responsible for a lot of firsts. First muscle ups. First toes-to-bar. First muscle ups in a WOD. It’s a savage workout, but it’s leaving a lot of people with a big smile on their face.

Dylan

   

Meals On The Go

Have a rough night when you are too tired to cook? Want to fight the urge to just grab some crappy to go food and wallow in carbs and sugar? Our own Ty Pierce is a superlative chef, as many of us can attest, and his new company Local Harvest  is here for you. A killer deal, a killer meal, and …

CrossFit Total Meet

Hey you CrossFit West lifters, there is a CrossFit Total (back squat, shoulder press, deadlift) meet next month hosted by CrossFit Oakland. Leah will be there competing and coaching. If you ever thought about doing a lifting meet, but were a little unsure of it all, this is the perfect competition for you. Click here for all the details.

Good Weekend

The sun is shining, really shining, extra time in the day, 14.3 is in the history books, people surpassed their thoughts, there is a great sandbar at Indicators, Johnny Hendricks took a well-deserved championship, and a new week is here. Yeah, it was a good weekend.

The Open, by Kayla

In this guest post, Coach Kayla gives a little insight and perspective on the Open. Enjoy. Congratulations to those of you who registered for the 2014 CrossFit Games Open and attempted/completed workout 14.1 and 14.2! For some, the Open is a brand spankin new thing! For others, this could be the second, third, or even fourth year being involved! Ask …

The T-Shirt

  After changing out of my pants and shirt into my workout gear before class yesterday, I accidentally left my t-shirt on the supply cabinet in the bathroom. I didn’t realize it until after class when I grabbed my pants out of my bag to change back into. No problem, I figured, the shirt is probably sitting right where I left it. …

Unified Whole

This is the third of a three-part series on virtuosity and excellence. Please click on the links for the first and the second parts. There is a psychological term called gestalt. It is German, so you want to say it as if you are kind of clearing your throat, and its modern usage dates to the late 19th and early 20th centuries. I like …

The Journey

This is the second of a three-part series on virtuosity and excellence. The first can be found here. I think a lot about excellence, virtuosity, and their corollary, mastery (here, here, here, and here). Just what is the nature of these three concepts? What does it mean to possess them in some capacity, any capacity? Does perfection equal virtuosity? Certainly there is …

Potential

This is the first of a three-part series on virtuosity and excellence. As a CrossFit trainer, I am always pushing my athletes. As a coach and a teacher, I don’t hesitate to modulate my voice to get greater performance from my athletes (read: I am not scared to yell). However, and I think this is very important, I strive always …