Blog Archive
Posts during November 2008
11.26.08 Find it
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Do not let your fire go out, spark by irreplaceable spark, in the hopeless swamps of the approximate, the not-quite, the not-yet, the not-at-all. Do not let the hero in your soul perish, in lonely frustration for the life you deserved, but have never been able to reach. Check your road and the nature of your battle.
The world you desired can be won. It exists, it is real, it is possible, it is yours.
WOD
30 - Thrusters
30 - Tire Flips
30 - K2E
30 - Box Jumps
30 - HSPU
30 - Floor Wipes
30 - Double Unders
11.25.08 unleash
Luis is taken it to another level with his commitment to elevating his fitness. He has really dialed in on becoming effecient with his movements.
WOD
Four rounds
10 - Deadlifts
10 - Db Single arm snatch
10 - Pull Ups
10 - KB Swings
run 200m
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* Reminder : Please bring canned or boxed food with you this week to your workouts. Such small efforts can make a big difference to others. Thanks in advance.
11.24.08 lockout
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Amy showing full ROM during a press. Crossfit has set standards for complete movements , we make sure our athletes adhere by them.
WOD
10 OHS
2 L PULL UPS
8 OHS
4 L PULL UPS
6 OHS
6 L PULL UPS
4 OHS
8 L PULL UPS
2 OHS
10 L PULL UPS
11.21.08 paleo
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Nutrition is the foundation for any successful training program. We suggest our athletes base their diet on lean meats, vegetables, raw nuts and seeds, some fruit, little starch and no sugar.
WOD
Back Squat
5-5-5-5-5
11.20.08 burpee love
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We embrace and adore Burpees here at westlake crossifit. Leslie showing some Burpee love!
WOD
Complete as many rds possibe in 20min...
5 - Tire flips
10 - air squats
15 - sit ups
20 - box jumps
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** Don't forget we will be hosting a free workout this Saturday at 10am. This workout is for all fitness levels so be sure to bring family and friends! RSVP Jevon at jevon@westlakecrossfit.com.
When : Saturday , Nov. 22 10:00am
Where : Westlake Crossfit Facility
11.19.08 game on
WOD
25 - Tire flips
25 - Deadlifts
25 - Push ups
25 - Box jumps
25 -k2E
25 - KB clean press
25 - Pull ups
11.18.08 calling curtis
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Jumping pull ups are used as a progression tool toward developing a kipping pull up. We encourage our athletes to learn and perfect the horizonal rock to ensure effeciency.
WOD
Three Rounds
10 - Curtis 's
15 - Pull Ups
20 - Kb Swings
100m sprint
11.17.08 Break free
Difficulties mastered is a sure way to break free of so called limitations. Challenge yourself today to overcome a limitation you or others have placed upon you.
WOD
"Jumping Diane"
21-15-9
Deadlift (225# 185#)
HSPU
Box Jumps
*Double the reps when completing box jumps
11.14.08 finding it
Often challenges cause individuals to look within themselves and find that inner strength needed to get through a given task. Theres great reward in doing so.
WOD
Front Squats
5-5-5-5-5
11.13.08 functional
Life will call on you to move a large odd object at some point , are you prepared?
WOD
25 - pull ups
50 - push ups
75 -squats
100 - sit ups
75 - squats
50 -push ups
25 - pull ups
11.12.08 beauty in the breakdown
Eric displaying some solid form during an overhead squat. This movement requires a great deal of midline stability.
WOD
5 rounds
7 - rings dips
7 - thrusters
7 - tire flips
7 - K2E
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Tabata Tire chops
11.11.08 Popping the traps
Jarrod getting in some Db cleans during yesterdays noon class. Popping the traps is essential when it comes to maximizing power generation.
WOD
"Runnning Cindy"
Complete as many rds in 20min
5 pull ups
10 push ups
15 squats
300m run
11.10.08 Get you muscle on
J-Mc hitting up a highly skilled movement known as an inverted muscle up.
WOD
30 Muscle-Ups for time
*Substitute 4pull ups + 4 dips when Muscle ups can not be performed.
11.07.08 create within
"The inner body is meticulously rendered - not just anatomically precise but crystalline in its clarity"
WOD
"MICHAEL"
Three Rounds
50 Back Extensions
800m Run
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Jump rope session.
11.06.08 Progress
We have our floor down and were extremely pleased with how it turned out. Thanks to everyone who helped out yesterday
WOD
21-15-9
DB Cleans (m45# )(w25#)
Burpees
Pull ups
11.05.08 Sport
It is a component of the Crossfit methodology that we all reguraly learn and play new sports. What ways are you staying active and challenging yourself outside the gym?
WOD
20 - Front Squats
10 - Push press
15 - Front Squats
15 - Push Press
10 - Front Squats
20 - Push Press
5 - Front Squats
25 - Push press
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* Don't forget this Saturday we will be offering a free Crossfit workout at 10am. Bring family and friends as this workout will be for all fitness levels. You also wont want to miss the Billabong wholesale merchandise sale that will be taking place as well.
11.04.08 Total Time
Congrats to our friends over at Crossfit Texas on the opening of their new facility. What better way to break in the new box than with a little FGB action? The event was tons of fun and most importantly benefited a great cause.
WOD
"Crossfit Total"
Back squat
Shoulder Press
Deadlift
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* You will be allowed three attempts to record max load for each movement .
11.03.08 Open House
WOD
"ANGIE"
Complete the following for time:
100 pull ups
100 push ups
100 sit-ups
100 squats
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*This saturday Westlake Crossfit will be holding a free workout starting at 10am. This workout is scaled for everyone's fitness level , so bring friends and family to participate. Billabong surf gear will be offering merchandise at more than 50% off retail price !!
