Blog Archive
Posts during February 2009
02.27.09 total time
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We are honored to have the firefighters from CE- Bar Fire Dept join our community. Thank you all for your sevices.
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 .
02.26.09 the come up
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Crystal and Blake do sit-ups during yesterday's WOD "Running Annie"
WOD
Five Rounds
5 - Pull Ups
10 - In & Outs
15 - Squats
20 - KB Swings
400m run
* Double Reps for jumping pull ups
02.25.09 Annie
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A few from our noon class getting their double unders on. Check out this video of some crossfitters doing "Annie" from Crossfit LA.
WOD
"Running Annie"
1 Mile Run
50-40-30-20-10
Double Unders
Sit Ups
1 Mile Run
02.24.09 playing with the Push up
WOD
Five Rounds
30m DB Lunges 30# / 15#
15 - Shoulder Press 30# / 15#
30m Waiter walk 30# / 15#
15 - Jump Squats
02.23.09 going in
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WOD
Three Rounds
10 - Squat Cleans 135# / 95#
30 - Pull ups
400m run
02.20.09 get on board
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At Crossfit we teach you how to move better. We draw from basic gymnastic movements, make them accessible and incorporate them into workouts that make you fitter and stronger. We don't use machines. We use the body and train like people used to train before exercise was dumbed down for the masses. We believe that the human body is meant to express itself in beautiful, intelligent, and powerful ways. - Crossfit Virtuosity
WOD
Shoulder Press
5-5-5-5-5
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Three Rounds
10 - Burpees
20 - Sit Ups
30 - Squats
400m Farmers Walk
02.19.09 Work the Weakness
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Taking time to work areas of weakness is a sure fire way to enhance your fitness level. Don't set limitations on yourself by avoiding these things , lets strive for excellence and make our weaknesses our strengths. Check out Jevon's latest blog for some tips !!
WOD
400m Run
10 - Tire Flips
20 - Box Jumps
30 - Push Ups
40 - Jumps Lunges
50 - Pull Ups
*after Pull ups repeat workout in reverse order ending with 400m run.
02.18.09 World Class Fitness in 100 Words
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"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
WOD
Three Rounds
15 - Deadlifts 225# / 155#
30 - Air Squats
30 - KB Swings
Run 400m
02.17.09 new crossfitter
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David experiencing his very first Crossfit WOD. Thanks David for bringing your positive attitude and hard work ethic into our community!
WOD
Five rounds
5 OH Squats
20 Push Ups
10 SDLHP
20 Box Jumps
02.16.09 Down goes Ivan
Comparing CrossFit to most gym workouts is like watching the training sequence in “Rocky IV.” Rocky is getting ready to fight the Russian, Ivan Drago. Drago’s got the latest, greatest, most high-tech equipment and a team of clipboard-wielding exercise scientists at his disposal. Rocky has an old wagon, a ton of snow, and a drunk guy puffing on a cigar. With CrossFit you are Rocky — not Ivan — only without the drunk guy or the wagon. Read more...
WOD
21-15-9-15-21
DB Cleans 30# / 15#
K2E's
Sprawls
Pull Ups
02.13.09 Truly Inspiring
Kyle Maynard is truly inspiring ! We had the pleasure of meeting Kyle this past weekend at the 2009 Crossfit Affiliate Gathering. We are honored to be part of a community that draws individuals like Kyle to it. Thank you Kyle for inspiring us all....No Excuses!
WOD
21-18-15-12-9-6-3
Back Squat 95# / 65#
Shoulder Press 95# / 65#
Sit - Ups
Pull Ups
02.12.09 common vision
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Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results.
WOD
Three Rounds for Time...
12 - Thrusters 95/65
20 - Burpees
400 m Run
02.11.09 tres amigos
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Omar , Ryan and JoJo finishing up their workout with a little ab specific work.
WOD
Four Rounds
30 - Air squats
30 - In & Outs
30 - Box Jumps
30 - Push ups
02.10.09 Breaking Parallel
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Joss getting deep in the squat , all under the watchful eye of the Zen.
WOD
Back Squats
5-5-5-5-5
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Three Rounds
400m Farmer Walk
100 m Sprint
02.09.09 Squatting low up high
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Our Friends at Crossfit El Paso take their squats up high at Franklin Mountain State Park.
WOD
Five Rounds
5 - Push Jerks (135/95)
5 - Pull Ups (chest to bar)
25 - Double Unders
02.06.09 women lifting
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Here at westlake Crossfit our women understand that lifting weights is critical for number of reason ranging from strengthening bones and connective tissues to releasing harmones that aid in fat burning. Read more...
WOD
21-15-9
Thrusters 75/55
Burpees
In and Outs
400m run
02.05.09 endure
WOD
Complete as many rounds possible in 20 min...
8 - Deadlifls 155/115
5 - OH Db Squats 30/20
15 - K2E
02.04.09 dance off
This little guy paid us a visit and broke out a few moves. Look out Izzy!
WOD
"Barbara"
Five rounds each for time...
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest precisely three minutes between each round.
02.03.09 Lulu Love
Bekah and Liz of Lululemon Austin mixing it up with us. You girls rock!
WOD
Skill Transfer Movements
OH Squat
Pressing Snatch Balance
Heaving Pressing Snatch balance
Snatch Balance
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Snatch
1-1-1-1-1
02.02.09 Getting up
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Bryan keeping his eyes on the weight while completing a Turkish Get-up.
WOD
Three Rounds for time...
21 - SDLHP 75/55
40 - Box Jumps
21 - Pull Ups
