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CrossFit West Daily Blog

Iron Cross



JP nails a full iron cross! Awesome work.

CrossFit Total Meet

Leah and her stalwart band of merry men.

Leah and her stalwart band of merry lifters.

A huge congratulations to Leah, Jeff, and AJ of CrossFit West and Watsonville for coaching and  competing in their first powerlifting event (Leah, of course, is a PL champion). The event was a CrossFit Total (back squat, press, deadlift) meet in Oakland. Some heavy numbers and/or PRs were lifted by all three.

Great work guys. Way to enjoy your fitness outside the box.


Action shot! Chris soars high above his downed opponent mid first round.

Action shot! Chris soars high above his downed opponent mid first round.

A huge congratulations to CrossFit West sponsored fighter Chris B on a huge victory this last weekend. Chris so dominated and pounded his opponent that the opponent didn’t come out for the 3rd round, throwing in the towel and giving up the TKO. Chris improves his pro MMA record to 2-0.

Great work Chris.

Coach Kayla Says CROCK-POT

Jose; flashback to 14.5

Jose; flashback to 14.5

What’s better than hiring your own personal chef to cook up food that is not only hot and ready once you walk in the door from work, but plentiful, and satiating? Two words, two syllables…CROCK-POT.

Against All Grain ( is not only my favorite cook book, it also contains a recipe to one of my most favorite meals! PULLED BARBECUE CHICKEN


1lb Bonless, skinless chicken breasts

1.5lb boneless, skinless chicken thighs *yeah, 2.5lbs of protein packed goodness!!

3/4 cup diced yellow onion

1/2 cup + 2 Tablespoons white vinegar

1/2 cup honey

1/4 cup tomato paste

2 Tablespoons coconut aminos (or sub tamari sauce aka gluten-free soy sauce

1.5 Tablespoons liquid smoke

2 teaspoons minced garlic

2 teaspoons fish sauce


1.5 teaspoons chili powder

1.5 teaspoons sea salt

1 teaspoon paprika

1 teaspoon dijon mustard

3/4 teaspoon cayenne pepper

1/2 teaspoon allspice

1/4 teaspoon pepper

Now, place chicken in the crock-pot plus all ingredients and seasonings and cook on low for 6-8 hours. Shred that bad boy up with two forks (you’ll know when its done because your house will smell of rich mahogany…I mean..a summer evening with a  hickory pit smoked BBQ aroma that takes over the entire block.)

This can be eaten by itself (I would not suggest this method because you will eat the entire pot of food, and then regret it), or what I like to do is baked a sweet potato, saute up some veggies, and put the veggies in the potato, and the chicken on top of the veggies. Boom.

For more recipes from this lovely lady chef, check out