This introduction will allow you to visit West Coast Strength & Conditioning’s 3,600 sq ft. facility, get more information about our various programs, and allow us to learn more about ...
Latest News
The Weekly Recap
New in the Community:
Welcome our newest members of West Coast Strength & Conditioning: Chad Lamacchia, Anita Talon, Jamie Rodems and Charlie Donion!
Exceptional Performance of the Week:
Congratulations to Brittney McWethy for getting a PR with 153lbs on her Squat Clean! Great technique + powerful engine = great olympic lifts. Great job Britt! And good luck this weekend at the Central Coast Clash!
Video of the Week:
———————————-
Strength & Conditioning
Dynamic Effort: Sumo Deadlift
+
For time:
30 Burpees
18ft Forward Crab Walk w/ Sandbag @ 40lbs/25lbs
30 Toes to Bar
18ft Forward Crab Walk w/ Sandbag @ 40lbs/25lbs
30 Kettlebell Swings @ 53lbs/35lbs
18ft Forward Crab Walk w/ Sandbag @ 40lbs/25lbs
30 Box Jumps @ 24″/20″
18ft Forward Crab Walk w/ Sandbag @ 40lbs/25lbs
30 Calores on Rower
Post loads, time, and notes to comments.
CrossFit Endurance @ WCSC Next Weekend
The Endurance course is a powerful weekend of getting faster, stronger and increasing overall fitness/performance. Led by one of the head coaches for CrossFit Endurance, you will get both in depth education as well as a unique opportunity to be (run) evaluated throughout the weekend.
This introduction to CrossFit Endurance fundamentals is ideal for coaches/trainers, all endurance athletes, CrossFit athletes looking to shave WOD times or simply for those of you looking to fine tune your run mechanics.
In addition to the individual coaching we focus on biomechanics, the science of running, nutrition, injury prevention, and programming implementation. We focus on quality of training, not quantity.
The weekend is full of current content that you can apply immediately. Racing, training or getting more powerful – you’ll walk (or run!) away with a refreshing perspective of how endurance training should be done.
——————
The Endurance Cert will be hosted by us at the WCSC Facility on Saturday & Sunday, August 27th-28th. Regular Group Classes will be closed for that weekend.
If your interested in registering for the event, you can do so here
——————-
BENCHMARK ALERT: Next Tuesday, we will be doing “Fight Gone Bad” during the CrossFit Ventura Group Classes. We haven’t hit this one in a while and should be a of fun. Don’t overthink it, just come to do work!
——————-
Strength & Conditioning
Skill: Bridges & L-Sits
+
3X
Row 2 minutes
rest/walk 3 minutes
(goal is to maintain meters rowed each set within 0-20m)
+
amrap in 5 minutes:
Double Unders
Post notes to comment.
Variety in Burpees
written by Colin Jenkins
I’ve done workouts with strict burpees, burpees with claps overhead, burpees with dumbbells, burpee broad jumps, burpees with hands locked overhead, burpees with hands by my sides, star shaped burpees, burpees to a plank, burpees with no jump,
burpee box jumps, burpee pull-ups, burpee muscle-ups, burpee tuck jumps, burpee pike jumps (I know that is everyone’s favorite), inverted burpees, burpee power cleans, burpee deadlifts, and burpees onto 45lb plates.
There are numerous versions of burpees to choose from, and not only is it a good change of pace to switch it up (since we do so many in our training), but there is absolutely no one single correct way to do them. We say mix it up and add variety whenever we can, and when we have burpees in a workout, we’ll let you know the standard for the burpee…for that day so that everyone is on the same page.
A lot of folks get caught up with the standard of having to clap overhead. I think it’s a good version, but it has it’s downside as does anything. It certainly doesn’t allow for as full a range of motion (ie. arms locked out extended overhead) as simply just locking your arms out overhead when you jump. You can see an example the bent arms in order to clap in the picture above…
….even though the effort and height of Mosies’ burpee is LEGIT
Mix it up, add variety, and be creative. There’s no single correct way to do anything, just different versions for different purposes. Have fun!
—————————————-
—————————————-
Strength & Conditioning
Dynamic Effort: Strict Chin-ups
+
4 rounds for time:
Run 400m
10 Sandbag Front-to-Back Thrusters @ 60lbs/40lbs
20 Sit-ups
Post notes to comments.
Committed Athlete: Larry Linthicum
Larry Linthicum
Occupation:
Post Production Engineer
Type of training before CrossFit:
None…
Favorite Workouts?
I like most of the workouts, … maybe not ones with wall balls so much 
Any hobbies you have outside of the gym?
I track/race my 914 when I can. Throw darts and bowl when I get the chance. Lauren and I sport climb, but haven’t been lately, we need to get back into it.
Something about you that not too many people at CFV know?
I love food!
Any words of advice for newer members at WCSC?
Keep with it! And don’t let Cindy badger you in to sit ups… just kidding Cindy! :hide:
——————————
——————————-
Strength & Conditioning
Max Effort: Squat Clean
+
amrap in 10 minutes:
10 Sandbag Half Moons @ 60lbs/40lbs
10 Burpees
20 Double Unders
Post load, number rounds, and notes to comments.
The Central Coast Clash
Athletes need to email faith@westcoastsc.com by WEDNESDAY, AUGUST 17, at 12:00pm with: (1) Name, (2) Affiliate (that you train at), (3) I will perform the WODs as: Rx’d or MOD A, and (4) Have you participated in the Clash before?
Please post all questions to this post. Thanks!
—————————-
Strength & Conditioning
5X
Within 1.5 minutes:
6 Touch & Go Push Jerks (Heavy)
12 Kipping Pull-ups
amrap Box Jumps @ 24″/20″
rest 3.5 minutes between sets
Post # of reps and loads to comments.
EVENTS
Saturday, August 20th @ WCSC
SEMINARS
Sat-Sun, August 27-28th @ WCSC
Saturday, September 24th @ WCSC
Saturday, October 15th @ WCSC
Follow Us!