Snacks

My friend Erica G’s, an ace nutritionist and trainer at Brick CrossFit New York, latest write up is on snacks (her original piece is here). Snacks are one of the hardest meals to keep clean. Below is her advice, with my comments in italics. Thank you, Erica. The main thing to remember is that an ideal snack has some protein or fat in it …

Battle On Sunset

  A huge congratulations to CrossFit West girls Andrea, Kaitie, and Maddie on their top 10 finishes at Saturday’s Battle On Sunset comp.

Never Say Die

An injury is just an excuse to get better at something else.

WOD Face

I see them all around the gym when the workout has been announced. Intimidated faces. Faces that say, “uh oh, this is going to suck”. Or, “I’m horrible at that movement, I’m going to bomb this one.” Or just “fuck.” Of course it’s going to suck. They all suck. Name one truly I-just-floated-through-it-like-a-butterfly-in-the-garden easy workout. You can’t. And if you …

Press

Affiliate Cup Registration Deadline

Alright CrossFit West peeps, the absolute final deadline to register a team for the Affiliate Cup is the end of Friday. That’s this upcoming Friday, as in two days away. If you want to compete, and it will be a blast, get signed up and registered asap. Each team needs to pick a captain. The captains’ duties will include picking …

Proprioception

Proprioception, from Latin proprius, meaning “one’s own”, “individual” and perception, is the sense of the relative position of neighbouring parts of the body and strength of effort being employed in movement.–Wikipedia Proprioception is one of those tricky terms that’s hard to quantify, but you know it when you see it. It’s an understanding of where your body and its appendages …

Birthright

I am not a big flag waver. I am a little too left-leaning and anti-authority. That said, I always vote, pay lots of taxes (usually around October), mostly obey the laws of the land (I don’t even speed, but let’s not bring up pirated music or movies), and I help old ladies across the street (really). While I am quite …

Clean and Jerks

Please join me in wishing a big Happy Birthday to Andrea H! 

Tammy and Michael

Happy Anniversary to Tammy and Michael Spath. And Happy Birthday to Tammy. We love you guys. Enjoy your anniversary and birthday and we will see back in the gym soon.

Congratulations Cliff and Morgan

A huge congratulations Cliff and Morgan on their wedding this last weekend. Please join me in wishing them a long and happy marriage. (During the reception, someone came up to me and pointed out Kayla and asked me in a whisper, “Are her and those other women CrossFit people?” I responded “yes”, and he just looked at me and said “wow”. I …

Oly Progression

The second progression of our new strength cycle focuses on a couple of assistance movements to the snatch. The snatch balance helps create a solid bottom position as well as confidence in it. Add in an overhead squat for additional stability and strength. Do three heavy singles at the same weight and add weight to the bar each successive week. …

New Back Squat Progression

CrossFit West Santa Cruz is starting a new back squat program today (Wednesday). It is a form of linear progression called wave style linear progression. The program consists of a nine week macrocycle (or mesocycle) and is divided into three 3-week microcycles. Each microcycle is exactly the same, just the weight changes. Each microcycle is 5-3-1. Week 1=5×5 (5, 5, …

Summer’s Over

Well folks, I am sorry to say that summer is officially over. But what does that really mean? In Santa Cruz, it means that the best weather of the year is just about here. The streets are as empty as they will ever be. And it’s the perfect time to get back in shape. Hit the gym, the dojo, the …