04.30.09 loose ends

Taking care of oneself extends far beyond the four walls of your workout facility . Im not afraid to say that your results are heavily influenced by the choices you make outside the box. Sound nutrition habits(paleo), staying hydrated with water and staying active are sure bets to render success with your workouts. Expecting to crush WODS without taking these steps is asking for trouble. Depending on where your fitness level is to begin with you are sure to reach a quick plateau. So tie up your loose ends and embark on this journey to become CROSSFIT!

Eric looking strong doing floor wipes.

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WOD

Clean & Jerk

1-1-1-1-1-1-1

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04.29.09 Work the weakness

We encourage our athletes to constantly seek improvement. The harsh reality of doing this means that your job is never done. There is always something to improve on. However , many individuals sometimes look to avoid their weaknesses. They avoid these things simply because they aren't very good at them. (Im guilty of this) This approach stunts an individuals potential to become the best that their capable of. Choosing to identify your weakness and focus on making it a strength is a sure way to improve overall performance. Read More...

Nick dipping.

WOD

Back Squats

3-3-3-3-3

Then Complete

Three Rounds

50 - Supermans

50 - Sit Ups

 

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04.28.09 doing the deed

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” - Theodore Roosevelt

WOD

"300 Challenge"

25 - Pull Ups

50 - Deadlifts

50 - Push Ups

50 - Box Jumps

50 - Floorwipes

50 - KB Clean/Press

25 - Pull Ups

 

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04.27.09 air born

WOD

Four Rounds

10 - DB Cleans

20m - Waiter Walk

10 - Pull Ups

400m Run

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04.23.09 laugh now cry later

Would have loved to have a post workout pic of these two. I'm guessing the picture would of told a different tale.

WOD

Three Rounds

50 - Squats

25 - Pull Ups

10 Hang Power Cleans 135# 95#

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04.22.09 simple paleo video

There so much out there in terms of what to eat , some good - some not so good. We believe in keeping your diet pure and simple. Eating like our ancestors and not filling our bodies with preservatives and sytnhetics. Hers a short and simple video that for the most part sums it all up. Let us know what you think.

WOD

DIANE

21-15-9

Deadlifts 225# 155#

HSPU

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04.21.09 HooverBall

Westlake Crossfit , Crossfit Texas and Crossfit Austin will be hosting Hooverball and volleyball games this Saturday at hanover Draught Haus ! Family and friends welcomed!   

DETAILS

There is a Charity Concert at Hanover’s Draught Hause so there will be a $3 cover charge. You can buy BBQ if you don’t bring your own for $7. This a good cause, so come on out to support us. We will start at 6pm and Introduce Hoover Ball to you. There are two courts so everyone will have the opportunity to play several games. You can bring food but must purchase your drinks there. All friends and family welcomed.

Hanover’s Draught Haus
108 East Main Street
Pflugerville, TX 78660

WOD

50-40-30-20-10

Push Press 45# 30#

Sit ups

400m Run after each set

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04.20.09 Higher Learning

This past weekend coach Jevon and coach Jarrod attended Catalyst Olympic Lifting Seminar at Crossfit Dallas Central. The seminar was taught by Olmpic lifting specialist Greg Everett and Amy I.

 

WOD

Clean & Jerk

1-1-1-1-1-1-1

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04.17.09 beast mode

Westlake Football guys getting after the "Bear Complex"..These guys have made a comittment to take their training to the next level...this decision will for sure yield incredible results on the field.

WOD

4 - 75m Sprints (90 sec rest between each)

Rest 3 min

4 - 100m Sprints (90 sec rest between each)

Rest 5 min

Complete 100 Pull Ups ( 10 min Time Limit )

*Letting go of the bar results in 10 push ups and 200m run.

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04.16.09 10 Physical Skills

"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice." - Coach Glassman

WOD

4 rounds

10 -OHS 75# / 55#

21 - KB Swings 16kg / 8kg

Run 400m

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04.15.09 range of motion

Crossfitters get their chest to the ground when doing push ups. Full ROM is important not only to meet standards but to allow strength and muscle development to reach its greatest potential.

WOD

Seven Rounds

7 - Pull Ups

7 - Burpess

7 - OH walking lunges 45# /25#

7 - DB Rows 30# / 15#

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04.14.09 blazing saddles

The group blazing through another 400m!

WOD

Push Press

Box Jumps

KB Swing

Jump Rope

SDLHP

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04.13.09 all aspects covered

Jordan showing us just how useful the MedBall can be in enhancing all 10 general physical skills. Remember , Crossfit states you are only as fit as you are competent in these skills.

WOD

"GRACE"

30 - Clean and Jerks 135# / 95#

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04.10.09 Total time

Great week of training , we hit up some pretty heavy MetCons....be sure and rest properly this weekend as we will be getting Totals on Monday.

WOD

AMRAP in 20min.

10 - Ball Slams

7 - K2E's

10 - Sit Ups

400m Run

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04.09.09 waiter please

Couple of cross-fitters getting some serious stability work in!

WOD

Run 400m

Five Rounds

10 - Pull Ups

15- Push Ups

20 - Air Squats

40m Waiter Walk

When done all Five Rounds ....

Run 400m

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04.08.09 Come Hang

WOD

21-15-9

Deadlifts

K2E's

In & Out

Box Jumps

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04.07.09 All aboard

Welcome aboard John , were thrilled to have you as part of our team. Way to rock your first WOD.

There are two spots open for any competitive athletes between the ages 14-18yrs old looking to enhance ttheir performance. This exclusive program is limited to 6 athletes. So reserve your spot today!! To learn more about this program click here..

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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04.06.09 warm up

Noon class warms up with some dynamic stretches. We use movement oriented warm ups to increase muscle tempature, range of motion and blood flow along with increased neural drive. This helps prepare the muscles for activity.

WOD

400m Run

_______________

10-8-6-4-2-4-6-8-10

Jump Squats

Sit Ups

Push Ups

Sprawls

________________

400m Run

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04.03.09 Sunday funday

Come join us this Sunday at the Lake for a day of food and fun. We will be meeting at Westlake Crossfit at noon. Please BYOB.

WOD

Five Rounds

5 - OHS

10 - Burpees

200m Run

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04.02.09 persist

Through hard work , persistance and dedication our memebers are experiencing life changing results. 

WOD

Eight Rounds

5 - Pull Ups

10 - Push Ups

15 - Squats

Complete a mile run when done.

Deadlifts

3-3-3-3-3

 

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04.01.09 run it

Noon crew running it!

WOD

AMRAP 20 min

7 - Box Jumps

7 - KB Swings

7 - K2E's

200m Run

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