Mid-Day CFE WODs are Here!!

CFWS will be holding mid-day CrossFit Endurance style WODs beginning today at 11:30AM.  These WODs are completely different from our regular CrossFit programming and are being provided as a supplementary service for athletes who are training for endurance events such as half-marathons, triathlons, etc. Today’s WOD is announced with VERY short notice.  Coach Rick will be taking 17+ mile bike… Continue »

September OTB WOD

Mark your calendars for CFWS Outside the Box WOD on September 11th, 2010 at 9AM.  Notice we are starting an hour later than our normally scheduled Saturday WODs.  We are looking for a big turnout – the sky is the limit!!  These workouts are crowd pleasers every time!!!  If you haven’t yet been to an OTB WOD, this is your next… Continue »

CrossFit West Sac — Outside the...

Of the many reasons we hold CrossFit above all other exercise methodologies, the portable nature of the workouts is among the top of my list of why CrossFit is  hands down a better approach to working out than joining a “health club” or popping a useless exercise DVD in at home.  CrossFit can be done anywhere with minimal to no… Continue »

Put Down the Bottle!

Our box is developing a drinking problem! What I am about to address is a pattern I have seen developing within our box over the last couple of months.  It’s the pattern of “Routine Rest.” We have all at some point fallen victim to RR during WOD’s. You begin your workout…the pressure is on…a fellow athlete is counting your reps…you fatigue…they’re… Continue »

Assessment Week

Today is day 3 of Assessment Week at CFWS.  Assessments thus far have consisted of the following: On Monday, we tested our athletes’ 1RM strength with the CrossFit Total (CFT) workout which utilizes the Back Squat, Press and Deadlift movements. On Tusday, we assessed cardiovascular and muscular endurance with three distinct assessments. Tuesday’s assessments went as follows: 1.76 mile (8 x around our… Continue »

Get up… Jump up

Functional movement is the key to everything we do at CFWS.  We have stated countless times that “The Magic is in the Movements” when referring to the efficacy of our training protocols.  By embracing functional movements we choose to take an approach to fitness that is both more challenging and profoundly more effective than other, segmented training approaches. There are… Continue »

Tabata the Kitchen Sink

Metcon is the theme today at CFWS.  We will be seeking intensity over and over again by running through Tabata intervals in 5 different exercises, performed in succession.  The 5 exercises are as follows: SDHP (75, 53) KB Swing (53,35) Knees To Elbows Wall Ball (20,14) Row for Calories In all, this workout lasts 22 minutes (there is 30 seconds… Continue »

Finish 2009 STRONG — no excuses

As we begin to wrap up 2009, it is important to reflect on the past 50 weeks and remind ourselves of just how far we have come this year.  Most, if not all, of our athletes at CFWS experienced numerous “firsts” in 2009.  How many of you got your first handstand in a loooong time?  How fit were you at this point last year?  Have… Continue »

CFWS Strength Day

Today will be a strength day at CFWS.  We have stations set up for the following exercises: Bench Press (when was the last time you did this exercise?) Back Squat Strict Overhead Press We also will have the parallettes and GHD’s available for core strength training. The Workout will go as follows: Warm Up Samson Stretch 1 fwd/bkwd Spiderman Floor… Continue »

Snatches and Pullups

Today at CFWS, we will be tackling a couplet WOD (a workout with just two exercises in it.)  As most of you have already learned, couplets have a tendency to be some of the most challenging WODs ever.  The simplicity in the programming is often matched only by the intensity of the workout itself.  Today’s workout fits the bill perfectly…… Continue »