Wednesday, January 15, 2014


OCThrowdown 2014 + CFW Jan 1622 by CFW Family
Gretchen Kittelberger and Brooke Ence in the Final WOD of the OCT 2014

"...It Feels Good to be a Gansta"

OCThrowdown 2014 + CFW Jan 882 by CFW Family

CrossFit Watsonville was reppin hard at the OC Throwdown in Orange County, California to support coach, Brooke Ence.

 "Brooke is My Homegirl" was the theme of the weekend.  We LOVE Brooke and couldn't be more proud of her 14th place finish amongst some of the world's top CrossFit women...Camille LeBlanc Bazinet, Taylana Fortunado, Lauren Fisher, Valerie Calhoun, Lindsey Valenzuela, and Samantha Briggs, just to name a few hot shots.  Brooke, you're fierce, but that was no surprise to me.
We love you Brooke!

Tuesday, January 14, 2014

The Foam Roller

After running through, what I thought was a great class...well I taught it, so...well anyway...

At the end of class tonight, I had a client with a question..."What is the point of the foam roller, and does it really do anything? I talked to my doctor and he said..." well that's how the conversation started.  And I will be so bold to say, that I'm sorry, but is your western medical doctor an athlete? Let western doctors, preach western medicine, but let athletes and coaches do there job.  We're here to help you after all.

So I had to go and research it myself. On the spot he wanted some reasons, so I had to hold strong on the spot, be assertive and confident in my knowledge and give him the best answer I could, while trying not to be intimidated by what I thought was a bit of a quiz...he is a podiatrist himself. So here was my answer.  "Foam rolling helps to prevent injury, lengthen muscles, break up scar tissue and adhesions that are created as our muscles grow and tear, and it helps to break up lactic acid."  I thought hey, I gave him a good answer. He said, "I can see the adhesions part, but I don't think so about the lactic acid, you would have to do..." well you get the point.  It was the first time in my experience where for one, I felt like I was being quizzed, in addition to challenged for what we were doing.  Hey, I'm here to  help you and share my knowledge with you.  If you're not receptive to helping yourself, that one my friend, is on you.

So after a quick little investigation and refresher today on foam rolling, I was totally pleased when I confirmed that my knowledge of foam rolling is legit. I'm here to help, but hey Google is available for all.  Do your own research.  And remember, your coaches are kindly sharing their education.  I may not be wearing a white collared shirt and a tie, well I'm not a man either, but one word....RESPECT.

  • myofascial release
  • break up of scar tissue and adhesions
  • lengthen muscles
  • mobility
  • massage
  • break up of lactic acid
  • injury prevention
  • prevention of muscle cramps
  • improved flexibility 
  • improved joints range of motion
  • relieve pain from IT Band syndrome and shin splints
If you're not foam rolling...why not?

Monday, January 13, 2014


I just returned from a weekend at the OC Throwdown.  As usual it was so much fun to run into friends old and new and to be a part of the greater CrossFit Community, as well as to be a spectator during some incredible showings....

But our thoughts and prayers need to be extended to Kevin Ogar. 

Please click on the link to CrossFit Invictus here

Prayers for Kevin Ogar