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 Steve breazing through a legless rope ascent.  Mike M getting in on the rope action for gymnastics appreciation day.  Andy doing 53lb weighted pullups for reps. Firebreather workout tomorrow, Saturday March 6th, 12:30PM. The following workouts will take place within a 2 hour period:
Workout #1:
30 min to find 1RM Back Squat, 1RM Front Squat, 1RM OH Squat
Workout #2:
AMRAP 5 min max muscle ups
* Scaled: amrap 5 min c2b pullups , ring dips, any order, min 10 each)
Workout #3:
3 Rounds
100ft OH Plate Walking lunge (45/35)
400m Run
30 KB Swings (2 pood/1.5 pood)
More details and scoring will be explained at the meet. We encourage all local firebreathers to attend. That’s those who are signed up for sectionals or have aspirations to compete eventually. Come join the fun. And anyone interested in helping to judge in order to give our athletes the best practice in top standards please come on out. Hope to see everyone there!
Some interesting pullup standards can be observed at gyms and CF boxes everywhere. The grip does not matter, but the operative word is “chin” up.
The chicken neck up.
The tooth up.
A real chin up (and no, I am not standing on anything).
Workout:
Back Squat
5×5 (add at least 5 pounds to the bar)
Then:
1 Clean and Jerk 85% 1RM
On the minute for 20 minutes.
Post squat and WOD weights to Comments.
 http://everydaypaleo.com  www.paleobrands.com  www.paleobrands.com Here we are, 1 month into Paleo Challenge 2.0. So far, the results have already been fantastic. From soaring energy levels, to weight loss, to strength gains, people are doing great. With 3 months to go, we want to make sure that people stay inspired. This Sunday, CrossFit West Santa Cruz will be hosting it’s first Paleo Potluck. Here’s how it will go down:
Each person brings a Paleo dish (free of grains, legumes, sugar- remember, eat meat, veggies, nuts, seeds, some fruit).
Write the recipe down on a card and bring it with you.
We will pass out note cards for people to write on. When you taste a dish, if you love it, copy the recipe for yourself.
Simple as that.
This is open to Paleo contestants AS WELL as members who are eating Paleo, OR those who are interested in eating Paleo but aren’t sure if it is yummy or easy enough to do. We’re pretty sure you’ll change your mind.
What: Paleo Potluck
Where: CrossFit West Santa Cruz
When: Sunday, 28th 5:30PM
Who: All members and Paleo Contestants
Hope to see you there!
Workout:
Not for time:
5x 50yrd Sled Pulls
5×10 Tire Flips
15 total Muscle Ups
*beginners practice technique then finish with 30 C2B Pull Ups and 30 Ring Dips, broken up however you need to.
5 rounds for time:
10 KB Snatch-ea arm (53/35)
12 Box Jumps (20)
100m Sprint
Why do dogs have better senses of smell than us? Well, their noses are pretty big. But the area of their brain that is associated with smell is a much larger percentage than ours. It is the same thing with our hands. Our hands have some of the tensest nerve clusters in our bodies. We also have a corresponding large percentage of our brian devoted to interpreting the stimuli from our hands.
Ok, what does this have to do with deadlifting? On a heavy deadlift it is absolutely imperative that the bar does not slip in your hands. Well, duh, that’s pretty obvious. What is also imperative is that you do not receive any stimulus from your hands. You do not want to even think about your hands. Such a large part of our brain is tied to our hands that any slippage or opening of the hands will receive undo attention from the brain, thus taking away focus from the lift.
To combat any slippage or opening of the hands, there are several different grips that can be used. The most basic and least secure grip is just the double overhand grip. This grip should be used on lighter or medium heavy loads to strengthen the grip.
 The regular grip. The hook grip where the thumb is under the first two fingers is the province of the Olympic lifts. It locks the bar in the hands without requiring the over cramping which slows down the snap of the elbows and hands on the clean and snatch as well as promoting early arm bend. It is an excellent way to prevent the bar from slipping out of the hands on a heavy deadlift or on repetitive deadlifting (on Diane for example).
 The hook grip. The reverse grip is probably the most common method for gripping the bar on a heavy deadlift. By reversing the grip on one of the hands, the bar is locked into the grip by the fact that if the bar rolls out of a hand, it will always roll into the other hand.
 The reverse grip. A final option is a reverse grip with a hook grip. This is a great way to go for people with overly small or weak hands.
 The reverse grip with hook. Strengthening your hands will certainly help your deadlift. Always endeavor to use a regular grip with ever heavier weights. But, on really heavy lifts, don’t let anything distract from lifting the weight and go with a hook or reverse grip.
Please post your thoughts on the subject to Comments.
Workout:
Rest Day
 The 6pm crew. A big welcome to Jeremiah from CF Vacaville.  Happy Birthday Anna! By Cliff
For those of you that haven’t noticed, CrossFit West is now supplying Nordic Naturals pharmaceutical-grade fish oil products. We’ve worked out a distribution deal for you guys so that we can offer our members the lowest price possible on these high-quality Omega-3 products. We will gaurantee that you will not get these products cheaper anywhere else. It’s just one more service we offer to our athletes here at CF West to keep you healthy and fit. We’ve got products for adults and kids alike, so make sure to pick some up for the family next time you are in.
So, why do we need fish oil supplements?
There are 2 types of Essential Fatty Acids (EFAs) that the body needs: Omega-3 and Omega-6. Our body cannot synthesize these, thus they must come from food and/or supplements. The average western diet contains far too many Omega-6s, thus most people could benefit from balancing that ratio with an Omega-3 supplement such as fish oil. The body must receive a constant and balanced supply of EFAs to ensure proper prostaglandin production. Prostaglandins are beneficial hormone-like compounds that affect virtually every system in the body. They regulate pain and swelling, help maintain proper blood pressure and cholesterol levels, and promote fluidity in nerve transmission.
As a CrossFitter, on top of the many benefits that the average person will see with adding a fish oil regiment to their nutrition program, you will notice dramatic recovery benefits. The anti-inflammatory properties of Fish Oil will cut down on soreness, fatigue, and recovery time.
We’ll be hosting a representative from Nordic Naturals soon for a fish oil seminar and in the meantime, check out www.nordicnaturals.com for more info.
Workout
Deadlift – 8×2
then:
12, 9, 6
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Jerk (155/105)
RH Sledgehammers
LH Sledgehammers
RH Sledgehammers
LH Sledgehammers
6′ Broad Jumps
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Free Classes: New to CrossFit? Come try your first class for free. Interested people can drop-in one-time for free (if possible, let us know you are coming ahead of time) - visit us at:
360 Coral Street Unit C
Santa Cruz, CA 95060
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