Thursday, December 29, 2011

Good Times Article!

Santa Cruz Strength was featured in the Good Times today! That's our local newspaper here in Santa Cruz. Check it out:)

Monday, December 19, 2011

B.Squat 310lbs

Not a PR but feeling good in the middle of the gnarly squat cycle. Max everyday plus 5 back off setsat either 3's, 4's, or 6's. I heart lifting heavy weights.

Monday, September 19, 2011

B.Squat 6RM

American's are 11 weeks away and I've got work to do! Not a bad start in Day 1 of my 11 week cycle leading in. B.Squat 6RM at 263lbs-120kg with more in the tank. I heart getting strong:)

Thursday, September 8, 2011

Been a While

<-It was close but I think it counts as a power snatch:)

I haven't updated this blog for like 15 years. Mostly because I'm too busy with my new gym Santa Cruz Strength and Softball journal Fast Pitch Plus but also because I'm a little lazy. I'm going to try and bring it back a few days a week.

I feel like I've still got some beginner adaptation to roll with but even so, my gains are slowing. At least it feels like it. When you don't PR on something every single weekend like in the beginning it starts to feel slow. But as I start thinking about my numbers I realize it's not as slow as I thought. And even though I'm not making huge gains in some of my lifts, I am starting to get very consistent. For example, even though my best Snatch has only been 82kg/180lbs for a while now, I used to get really nervous whenever there was 158lbs on the bar or more. Now, I can pretty much snatch 175lbs with my eyes closed most days. The same idea goes for all my other lifts.

Although I did PR my Jerk yesterday at 110.5kg/243lbs. Woot woot!

Ok, here's some recent numbers:

B.Squat 319lbs
F.Squat 268lbs (old number, gonna re-max soon)
OH Squat 203lbs
Snatch 180lbs
C&J 223lbs
Jerk 243lbs

And that's everything in a nutshell. Here's a training day from last Thursday:

Friday, June 3, 2011


3 Pos Snatch- Joc from Santa Cruz Strength on Vimeo.

After squatting everyday (never less than 80%) as well as going heavy in the classic lifts everyday (again, never less than 80% usually for doubles or triples) for the last 4 weeks, I'm actually stoked to be back on a cycle that breaks down the lifts into its technical parts. I think I do well on these types of cycles.

Interestingly there are some people out there who scoff at and make jokes about lifters spending time on perfecting technique in the lifts rather than just trying to throw up as much weight as possible on a regular basis. And a few of those people happen to have natural talent/strength and do OK- but for the most part , at least in the little time I've spent in this sport, those are the same people who fail the same way every day never getting any better. Quite frankly watching them lift is painful- or painfully embarrassing.

Conversely, the people I've seen come through the new gym I workout in (on non Catalyst days) Santa Cruz Strength, who have spent the last 6 weeks dedicating themselves to improving their skills and thus have become beautifully proficient in the lifts. Most of these people are not complete rookies to the sport either; these are people who have done the lifts for years in some capacity at other gyms with no attention payed (or rather they were not receiving quality coaching in the matter) to technique. Yet after spending a cycle focused on precision, the weight is flying up effortlessly and the movement looks as beautiful as it should.

Monday, May 23, 2011

Nor Cal Open 2011

Joc Nor Cal Open 2011 from Santa Cruz Strength on Vimeo.

Even though it wasn't my best day, I still PR'd my C&J at 100 kilos and came in second behind National Champ and my mentor Aimee Anaya. Guess I can't complain too much! The competitor in me, however, wants to be the strongest girl in the world like right now! Come on already!

Saturday, May 14, 2011

Moving On

Jocelyn Pre Nor Cal Open 2011 from Santa Cruz Strength on Vimeo.

It's been an emotional month as I've parted ways with CrossFit West Santa Cruz. This breakup has been as disheartening as any and has made it a challenge to stay focused on training. But my dad used to say to me often, "Joc, never let em see you sweat." That has stuck with me throughout my life. I've been a competitive athlete for as long as I have memories and there's one thing that's been consistent since the beginning- obstacles only make me stronger and better. Just as the saying goes, when one door closes another always opens.

Next week I get to compete in the Nor Cal Open at Fit Barbell Club in preparation for Nationals in July. I'm most thankful to be coached by Greg Everett and mentored by the amazing Aimee Anaya Everett at Catalyst Athletics!

And now that my husband Kyle has his Santa Cruz Strength gym up and running (Strength & Conditioning, Olympic Weightlifting, Private Training) I've got the best place in the world to train when I can't make the drive over to Sunnyvale. Life is always good!

Sunday, March 13, 2011

Burgener Cert

Burgener Cert Lunchtime Training from Jocelyn Forest on Vimeo.

This weekend we hosted Coach Burgener and family at our gym for his very popular and in depth CrossFit Oly Certification. It was a blast! With Coach B, Casey and Sage Burgener, and Erin Okinek on the cert staff attendee's spent the weekend sponging up the breadth of knowledge they had to offer.

Greg, Aimee and the Catalyst Crew joined us a lunch for an exciting training session. It was super fun to lift in such a great environment with talented lifters and good energy. Check out the video above.

Thanks Coach B, Casey, Sage, Erin and Greg, Aimee and the whole Catalyst crew for coming out to lift in LBS with us!

Monday, March 7, 2011

Arnolds 2011

Arnolds 2011 Women's Elite Session from Jocelyn Forest on Vimeo.

Above is some footage from the Women's Elite session. It was full of amazing athletes like Olympian and American Record holder Natalie Burgener (63kg), National Champion Aimee Anaya Everett (69kg), National Champ Amanda Sandoval (58kg), Jr National Champion Chioma Amaechi (75+), Canadian National team hopeful Kara Yessie Doherty (75kg), among others. These are some super strong and inspirational women. The only downfall? Our camera ran out of battery and we missed Aimee's C&J PR of 111kg as well as Chioma's 131kg C&J. *Note: video caption mistake- Sandoval is a Nat Champ, not an Olympian.

Arnold's was a blast. As a newcomer to the sport of Olympic Weightlifting this was my first Arnolds meet and only my second big national meet. I didn't get the 182kg total I was hoping for but I did go 3 for 3 in the Snatch with an 82kg PR! (180.5 lbs) I came off the Snatches flying high expecting to go another 3 for 3 in the C&J. Unfortunately I ran out of gas and only made 96kg (211lbs). Not a bad number, but I'm still a bit disappointed and even hungrier than ever to hit the 100 mark. Overall, a 178 total isn't bad for only having been in this sport for 8 months. Experience, here I come.

Monday, January 31, 2011


When I mentioned to Kyle that today's workout required the use of so many different apparatuses he pointed out to me that I should say apparati. And although I do agree that it sounds way cooler my spell check says otherwise.

Catalyst days are always great training days and as my weeks start to get heavier post back-off (last week was a light one) it's nice to be in a serious weightlifting environment (ie: Aimee C&J 105 for doubles on the platform next to me. Dam!)

Blog Jerks
89kg (196lbs) x2 x5

Snatch from blocks
60kg (132lbs) x3 x2
60kg (132lbs) x2 x3

Clean Pull off riser
79kg (173lbs) x5 x5

110kg (242lbs) x3 x5

Wednesday, January 19, 2011

Sunny Wednesday

The sun is shining bright again in Santa Cruz! It's beautiful out and riding along the levy to and from work (my gym) on my Cruiser is once again part of the regular regimen. Mornings consist of Coffee and reading the Good Times with Max (my dog) outside of Java Junction in Seabright beach where we live. Then we head over to Linda's Sea Breaze Cafe' to have breakfast with Kyle (my husband) followed by a bike ride to the box and then some heavy lifting. Life is good.

Muscle Snatch
68lbs x3
73lbs x3 x3
78lbs x3

123lbs x3
133lbs x3
143lbs x3
153lbs x3 x2
163lbs x2 x3

Clean Deadlift
233lbs x4 x5

208lbs x4 x5

GHD Sit Up

Tuesday, January 18, 2011

Monday, January 10, 2011

Another Monday at The Cat

Jerk-from the blocks

86kg (189lbs) x3x3
88kg (195lbs) x2x2

P.Snatch + Snatch
63kg (139lbs) x2x4

Clean Pulls
96kg (211lbs) x5x5

100kg (220lbs) x5x2
106kg (233lbs) x4x3

Besides those Power Snatches feeling heavy after a bunch of heavy Jerks for triples and doubles, everything felt great today. Squats especially. I hope this means a 105kg Clean and Jerk is in my near future:)

Tuesday, January 4, 2011

Gettin Heavy

<- Greg coaching me in the warm up hall at the American Open. Check out the Performance Menu at:

Since I've become an Olympic Lifter exclusively some of my CrossFit friends (eh-hem, Cliff) have joked to me that although I'm extremely strong I don't have nearly as much fitness. I have always begged to differ. I feel as though my strength has sky rocketed and I have still maintained all of my work capacity.

Well, today I got to put that theory to the test. After completing my Olifting workout below (which took about an hour and 45min) the noon class set up to do their partner workout. Since there was an odd number of people, one person was left without a partner. Since the workout was a couplet of light weight thrusters (fran weight) and sled drags I offered to jump in. All I have to say is "BABY WEIGHT!" Not only did Megan and I fly through it and win, but I'm not even sure I broke a sweat;)


Power Jerk + Jerk

*I was afraid lowering the weight to my shoulders between lifts was going to suck but it turns out I'm getting stronger and it was a piece of cake.

2 Position Clean (floor, mid thigh)
163lbs x2x2
173lbs x2x3

Clean Deadlift
233lbs x5x5

Good Mornings
123lbs x6x4

GHD Sit Ups 2x20
KB Side Bends 2x15 ea side

Then Jason's partner couplet:

5 Rounds
7 Thrusters (65)
1 Sled sprint +1 Sled Back Pedal

*Complete 7 thrusters then the sled pull, then rest while your partner goes. Repeat until each person has done 5 rounds.