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CrossFit West Daily Blog

David Garcia and Hassle Free Barbell Club



On Wednesday April 1st at 6pm, David Garcia will be coming to CrossFit West to hold an exclusive 2 hour hands on Olympic lifting seminar! I have known David for over 10 years, and I am more than excited to have him drop some knowledge and barbells at our gym. Do not miss this opportunity to be coached by one of our nations best!

This Seminar will also be the introduction to our new Olympic lifting Barbell Club! 

The resume:

- Weightlifter competing in the 105kg weight class
- 11 year career in weightlifting
- Began weightlifting at age 14 under the instruction of Kevin Doherty and Paul Doherty at Lincoln High School
- Kevin and Paul run one of the most successful weightlifting clubs in the country. (Hassle Free Barbell Club)
- I am one of 3 Olympic Training Center Resident athletes that Hassle Free Barbell has produced
- Currently #1 american weightlifter in 105kg class and #4 male american weightlifter out of all weight classes.
- I am now coached by Zygmunt Smalcerz: current USA national coach and former Polish national coach. 1972 Olympic Gold Medalist. Has coached multiple world record holders and olympic gold medalists for Poland.
- 2006 Youth National Champion
- 2007 Junior National Champion
- 2010 University National Champion
- 2013 Pan-American Championship Team USA Member
- 2013 World Championship Team USA Member
- 2013 American Open Champion
The video: 


The charge will be $40 cash or check to David Garcia! Limited spots available

15.5 the end

No burpees, but a whole lot of thrusters!



For time:

Row (Calories)
Thrusters 95/65lbs

Simplicity in design. Two common movements done really really hard! First off,  know that no matter your fitness level, you are going to have to visit the dark place.

Sirius-Black-prisoner-of-azkaban-6094822-1050-717This workout needs to be done hard and fast.  Even if you break up the thrusters, you will need to take very short rests in between your sets.

Know the Rules (From TZ Coach Jacob)

Monitor Reset: You will note that the monitor must be set to zero at the start of each round. My recommendation is to have your judge hit the “Menu/Back” button as you’re exiting the rower, and to hit the “Just Row” button as you finish your thrusters. The monitor may take a second to load, so however you choose to do it, ensure that it’s ready by the time you get to it.

Before anyone asks, yes, your judge can reset the monitor for you. From the Games Website: “Each time you return to the rower you or your judge must reset the monitor to zero before rowing.”

Energy versus Distance: Keep in mind that rowing for energy (calories) is different than rowing for distance (meters.)  When rowing faster, the increase in output for energy is exponential. For distance it is linear. In other words, when you row for calories, there is a higher return-on-investment for pushing harder.

This doesn’t mean you should go for broke on the rower. It does, however, have two important implications. Firstly, you need to go into the workout ready to work hard on the row, in a different way than you would when rowing, for example, a 2k time trial. Secondly, using your average 500m split from WODs isn’t a great indicator of how fast you should row in this workout. You need to figure out where your calorie specific pace should be (as measured by calories per hour.)


How can you keep your intensity high?

The thrusters. You all should should  know your thruster capabilities with the following weights. We’ve all done Fran at some point of our life, this is gonna feel like that, but 27 thrusters worse.  Don’t go loco on the thrusters unless its your last set. Sloppy movement might be fast, but is inefficient and will tax much more than you want!


1. Unbroken, check out rich’s pace and where he breathes ( the top). Nice steady pace the whole time!

2. (9/9/9) (7/7/7) (5/5/5) (3/3/3)

3. (17/10) (11/10) (8/7) (5/4)

- The rowing. Good rowing technique. Do not go out the gate like a fisherman with Moby Dick on their tale. While you are warming up, find the pace you want to keep!

Know this.

- After the 21′s the pain is more than halfway done. Focus on the light at the end of the dark dark tunnel! You will make it! Remember this Sunday we will be having our final Open bbq event catered by the amazing Ty Pearce! 10-1pm. Sign up for heat times!





Golden State Games Competition!

The last Open event is coming  tomorrow, but that doesn’t mean the competitions are over. Get some of your friends together and lets head down to the lovely and fun Stockton! The Golden State Games part 2 fitness competition is coming in a couple weeks.

Like last year this event will be a team event that consists of 2 Male and 2 Female.
April 11th
 2 divisions ( RX and Scaled )
Cost will be $300
Time 8am – 5pm
4 events in one day
Plenty of vendors will be in attendance and great food available.
We hope that you join in all the fun and best of luck to you.
No refunds will be awarded after February 20, 2015
*Prize money based on full attendance.

Get a team ready and signed up!



This Sunday is the day!



Make sure to come down to CrossFit West THIS Sunday from 10-12 for our final CrossFit Open event! For the past 4 weeks we have been having beer, barbecue, and judges for your Open workouts, but this SUNDAY is much different! We will be having our food catered by the amazing Ty Pearce! Ty has been giving us a taste of his exquisite cooking every Thursday night at the Front Street Kitchen! Come down, cheer or participate in the last open workout, grab some beer, and check out Ty’s  talents using local and organic meats and vegetables.