Blog Archive

05.27.09 New Boot Camp

Westlake Crossfit and Tylers will be offering Boot Camp classes starting June 1st. These classes have limited spots and will be filling quickly. To learn more about this Boot Camp and to register CLICK HERE.

WOD

AMRAP 20 min

5 - Deadlifts 225#/ 165#

10 - Pull Ups

15 - K2E's

100m Farmer Walk

* Free Workout in the Park this Saturday 10:00 Auditorioum Shores

05.26.09 Throwdown in the park

This Saturday Westlake Crossfit will be joined by Crossfit Texas and Crossfit Austin to host a free community workout. This fun and exciting workout is designed for all fitness levels , so be sure and bring family and friends!

Free Community Workout Saturday May 30th 9:45 @ Auditorium Shores

WOD

Shoulder Press

5-5-5-5-5

Push Press

3-3-3-3-3

Push Jerk

1-1-1-1-1

(2) comments »

05.22.09 Bright stars

HOLIDAY SCHEDULE : Saturday Closed , Sunday Closed , Monday open till 1pm.

WOD

Run 5k

Post time to comments

05.21.09 Crossfit ...The Movie

Every Second Counts takes an inside look at the CrossFit culture and community, where time on a stopwatch reigns as the supreme measure of performance. Those who reach the elite ranks in the burgeoning sport of CrossFit push themselves beyond limitations imposed by the mind and flirt with the limits of physical capacity. Human perseverance has never voluntarily gone this far.

Be sure and pick up your Westlake Crossfit T shirt!!! These will go quickly ..get yours today.

WOD

Complete as many rd possible in 20 min.

5 - Thrusters

10 - Ring Rows

15 - Butterfly Sit Ups

400m row

05.20.09 Aspartame a no no

This toxin is extremely harmful to our bodies , it has been linked to migranes , seizures and multulple diseases. aspartame has also been related to weight gain by increases one's desire for excess carbs. www.lovethetruth.com/truth_about_aspartame.htm

WOD

5 Rounds

Max Floor Press (Body Weight)

Max Weighted Pull ups (30# 10#)

*rest 2 min between sets

Check out Coach Jevon's latest blog on taking steps toward your goal.

05.19.09 train 4 the game

Knowing what task needs to be done and when it needs to be done can help an individual prepare for that task. That is exactly the science we use in our programming for compettive athletes. We take Crossfit methodology and gear it towards the demands within an athletes sport. Check out how Crossfit Football has taken this approach and experienced unrivaled results.

WOD

5 rounds

20 - KB Swings

15 - Box Jumps

10 - Burpees

5 - Muscle Ups

(2) comments »

05.18.09 one single step

We all have heard the saying " The journey of a 1000 miles starts with one step". What a great analogy when talking about setting off to achieve your goals. Goal setting without vision and action is just wishful thinking. Read more..

WOD

400m Run before and after you complete your sets.

18-15-12-9-6-3

Snatch 95# / 65#

Pull Ups

05.15.09 Pose running clinic

Looking to improve your running? Want to know the most efficient and safest way to run? If your answer is yes, we invite you to join a Pose Running Clinic this Sunday May 17th 9:00am at Hill Country Middle School. Please RSVP to Joss at Joss@westlakecrossfit.com.

THE BASICS

* Lean machine: At all times, angle your body forward to the point where you feel you're about to fall. Do not bend at the waist. To go faster, lean more.

* S-shaped body form: Run with your back straight and your knees slightly bent at all times, including at impact. You should run at a height two or three inches shorter than your normal standing height.

* Short stride: Your foot should land under your body, not ahead of it. Remember that "distal" (far from body) equals weak, poor leverage, while close to core equals strength and good balance.

* Land on forefoot, not heel: Initially contact the ground only on the ball of the foot. Landing on the heel transmits maximum shock and has a momentum-killing "braking" effect

* Fast cadence: Minimum leg turnover should be 180 to 190 strides per minute. Increase as you get fitter and want to go faster. Remember: The longer the foot's on the ground, the more momentum you lose.

WOD

Deadlifts

5-5-5-5-5

05.14.09 Free workout

We will be having a free workout this Saturday at 10am. This is great chance for all our current memebers to share with their friends and family what they've been experiencing. This class is open to all fitness levels.

WOD

"Cindy"

Complete as many rds as possible in 20 min of...

5 - Pull Ups

10 - Push Ups

15 - Squats

05.13.09 over your head

Bren looking strong and secured as he does an overhead squat. This movement requires actively engaged shoulders and a ton od midline stabilization.

WOD

10x 100m Sprints

*Rest 90 sec between sets.

05.12.09 get in the rotation

We thrive on the importance of sound nutrition. We know that this is the foundation all things are built upon. We encourage our athletes to follow the Paleo Diet. Which in short consist of lean meats , veggies ,some fruit , raw nuts and seeds , little starch and no sugars.

630pm class warm up by doing some medball work.

WOD

20 - Push Jerk 135# 95#

60 - DB Lunges 30# 15#

15 - Push Jerk

40 - DB Lunges

10 - Push Jerk

20 - DB Lunges

* Alternate backward steps for lunges

05.11.09 Accomplishment

ac⋅com⋅plish⋅ment-[uh-kom-plish-muhnt]

Origin:
1425–75; late ME; see accomplish, -ment. Compare F accomplissement

–noun

1.	an act or instance of carrying into effect; fulfillment: the accomplishment of our desires.

2.	something done admirably or creditably: Space exploration is a major accomplishment of science.

3.	anything accomplished; deed; achievement: a career measured in a series of small accomplishments.

4.

Often, accomplishments.

a.	a grace, skill, or knowledge expected in polite society.

b.	any acquired ability or knowledge.

Crossfitters using shuttle runs to work on their speed and agility.

WOD

AMRAP 20 min.

5 - OHS

10 - Ring Rows

15 - Sit Ups

Run 400m

(7) comments »

05.08.09 how high is your ceiling?

Check out this cool article about how room design can affect your work and mood. Post thoughts to comments. www.scientificamerican.com/article.cfm

Nick lands a great rack position.... elbows high, bar on shoulders, rigid torso and a griddy face!

WOD

7 Rounds

7 - Ring Dips

7 - SDLHP 75# 55#

7 - K2E's

(3) comments »

05.07.09 crossfit

WOD

DEADLIFTS

3-3-3-3-3

_________________

3min max cone runs ( 90 sec rest ) X 3

(2) comments »

05.06.09 Goal setting

Setting and acheiving goals are common practice among elite athletes. Goals focus our attention. With CrossFit there are so many skill to develop.. setting a goal can be the difference between success and not. Take this week to think about what your fitness goals are . Starting Monday we will be asking you to share this goal.

Eric scaling handstand push ups with a pike push up. Scaling is a great way to help athletes develop the strength and technique needed to do rx'ed WODs.

WOD

Three Rounds

50 - Double Unders

40 - Squats

30 - Push ups

20 - Sprawls

10 - Pull Ups (chest 2 bar)

05.05.09 Ok to eat eggs

New research shows that eggs are not as harmful to our health as once thought to be. If you have been avoiding whole eggs because of this potential risk..you may be in luck. Read More....

Gina gets a power breath before executing a movement. Leaning to bring air into the midesction and activate your inner abdominal walls ensures rigidness and stability of the midsection.

WOD

Three Rounds

400m run

21- Hang power Snatch 95# 65#

12 - Pull Ups

(3) comments »

05.04.09 The thought that counts

Crossfit's programming is defined as being "Constantly varied functional movements performed at high intensities" ...while there is nothing wrong with this , I find that the word varied often gets confused with being random. That simple change in ones view of programming totally neglects an individuals awareness and education for well thought out programming. Read more...

Crossfitters get some early morning stability work before the WOD.

WOD

DEADLIFTS

5-5-5-5-5

70%-75%-80%-80%-75%

_______________________

Three Rounds

5 - TGUP

15 - Pull Ups

25 - Sit Ups

Run 400m