10.31.08 magic in the movement

Here at Westlake Crossfit we are seeking to bring back the essence and purity of human movement.  This was once the goal of early physical cultures. Read more...

WOD

Complete as many rounds as possible in twenty minutes:
5 SDLHP (m75#/w55#)
10 Push ups
15 Weighted step ups
run 200m

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10.30.08 Raising the bar

Our pull ups bars were installed yesterday. Come "hang" with us!

WOD

Five rounds
10 front squats (m135# w95#)
10 ring dips
10 hang power cleans (same as squats)
50 double unders


* substitute tuck jumps for double under if unable to perform.

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10.29.08 No Excuses

RoRo of US Crossfit showing you don't need much to get it done.

WOD

"FRAN"

21-15-9

Thrusters

Pull Ups

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10.28.08 new toys

Leverage clubs and tires can be used to supplement your workouts. We use these tools to create  functional movements such as chopping , lifting and jumping.

WOD

Four Rounds
400m run
10 pull ups
50 club chops
10 thruster m75# w55#

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10.27.08 L- Sits

This gymnastic exercise, requires great core strength and stability. It also requires flexibility throughout the lower part of the posterior chain. Do your range-of-motion work daily for best results.

WOD    

Five Rounds
8 deadlifts
20 supermans
200m Farmer walk (m55#db w35#db)


*Deadlifts should be performed using 60% of 1rm.

___________________

Skill Development

L sit progressions

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10.24.08 COACH

Thank you Coach Glassman for all that you have done and continue to do for Crossfit. Your efforts have changed the lives of many and have inspired many to help others. - WCF

WOD

Three rounds
5 - front squats (BW)
10 - pull ups
15 - KB clean & press R/L (16kg/8kg)
20 - box jumps

_____________

100 Partner situp - throws

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10.23.08 Paleo Stamp

Pictured above is a zone-perfect 4 block meal which is also 100% paleo approved. 6 oz ground buffalo, 1/2 lb green beans, one apple, 1/3 oz nuts . Courtesy Max Lewin.

WOD

Bench Press

5-5-5-5-5

_______________

Complete 50 burpees for time.

 

 

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10.22.08 Game On

Future Crossfit Hall of Famer!

WOD

run 400m
10 - single arm snatch right
10 - single arm snatch left
20 - pull ups
8 - single arm snatch right
8 - single arm snatch left
15 - pull ups
6 - single arm snatch right
6 - single arm snatch left
10 - pull ups
run 400m

*men use 45# db/ women use 25# db

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10.21.08 7 UP

 

Clean and press Tahititian style!!

WOD

Seven Rounds

7 - Thrusters 95# 65#

7 - Ring Dips

 

Three Rounds 30 sec on 30 sec off

Multi-plane Box jumps

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10.20.08 Loading Up

The box recieved a "heavy" dosage of some equipment over the weekend. Plates , bars , rings..oh my!!

WOD

Five Rounds
5 Power Cleans 80% of 1RM
Ball Slams 60secs

*Rest 2 min between rds

 

 

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10.17.08 Mind Games

What mental preparations are you taking when you have a task at hand? Taking a success driven approach toward your workouts will surely help your performance. Break down those mental barriers! Learn more...

WOD

Five Rounds For Time:
10 - KB Swings (32kg) (20kg)
5 - Burpees


100 x Virtual Shoveling (45# 25#)

*Touching ground on each side counts as 1 rep. Barrier 24".

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10.16.08 Whats the Overhead?

Jevon with Jim Schmitz (US OLYMPIC TEAM WEIGHTLIFTING COACH 1980, 88, & 92, USA WEIGHTLIFTING PRESIDENT 1988-96). 

WOD

2 OHS (95# 65#)
10 Ring Dips
4 OHS
8 Ring Dips
6 OHS
6 Ring Dips
8 OHS
4 Ring Dips
10 OHS
2 Ring Dips

 

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10.15.08 Elements

WestlakeCrossfit is now scheduling "elements" sessions. These 3 1-hour sessions are a prerequisite to participating in standard group classes. In these 3 sessions you will gradually be introduced to the intesity of our workouts aswell as develop proficiency in the functional movements common in crossfit .This is all done in a 1 on 1 setting with a crossfit coach.  For scheduling contact Jevon 512-744-3880

WOD

21-15-9
DB Squat Clean
Box Jumps
Pull Ups

*Complete a 20m KB Bear Crawl between each round.

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10.14.08 Absolute Strength

The deadlift is considered by many to be the most fundamental exercise for strength development. When done correctly the deadlift utilizes total body strength with an emphasis on legs, back and hip strength development.

WOD

Deadlift 3-3-3-3-3

Three rounds
Push Press Max Reps 1min 75# 55#

* Rest 1min between sets

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10.13.08 Calling all Superheroes

Crossfit set out to deliver fitness - in its truest form to everyone of all walks of life. WCF is proud to be a component of this vehicle thats has revoltionized fitness.

WOD

Four rounds for time:
7 Thrusters (95# 65#)
20 Pull ups
7 SDLHP
20 K2E

Med Ball Conditioning:
Three rounds
10 Wall ball
10 Deadlift throws
10 Power Throws

 

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10.10.08 Barbara

WOD

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Complete 5 100m sprints.

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10.09.08 Whos Ringing?

WOD

Front Squat

5-5-5-5-5

 * Rest 2-3 min between sets

Skill Development

Muscle Up progressions

Here at WCF we use progression as a tool to help our athletes develop the necessary strength and mechanics needed to perform certain exercises.

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10.07.08 October Fest

 WOD

400m Run

30 wall ball
30 renegade rows m/35# w/15#
30 db cleans m/35# w/15#
30 sit ups
30 jump squats

400m run

30 jump squats
30 sit ups
30 db cleans
30 renegade rows
30 wall ball

400m run

 

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10.06.08 Get your Pull On

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

*Incrementally increase the load each round. Make sure to rest 2-3 minutes so you can be in full "Beast Mode" during your session

John Gill showing his beast skills  at  www.johngill.net

 

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