CrossFit West Facebook CrossFit West Twitter
payday loans
CrossFit West Daily Blog

Quest bars are coming



Quest bars are coming to CrossFit West! This month CrossFit West will begin to have Quest bars available to all you hard working individuals! Had to rush to the gym, and that tummy is rumbling? Post workout nutrition lacking? Need some fiber in your life? QUEST BARS!

Too early for bacon and eggs/ but my tummy is begging for nourishment before I workout legs/ What to eat?/ everything available has gluten and wheat/I go to CrossFit West and what do I see/ bars that are delicious both post or pre/ bars that have fiber to keep that stomach regular and empty/ bars that have protein and are mostly carb free/

- poet, anonymous



If you have any flavor request, email

The Open is Closed

11096868_10101721230357428_1036564224_nBig thank you to all that showed up to our last Open event! We hope you all enjoyed the food and company! We got a lot of changes happening to CrossFit West this week (Some power lifting and barbell clubs!) Stay tuned! Reminder that we are having a special Weightlifting clinic this Wednesday from 6pm-8pm with David Garcia from Hassle Free Barbell club! Garcia cleaned 440lbs today at the Hassle Free Meet! Sign up and pay to reserve your spot for this event!



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!