Blog Archive
Posts during June 2009
06.30.09 the strive
Remember guys and gals , our aim is to strive for excellence. Consistantly looking for ways to improve will help us on our journey. We our all in this together and we all offer our unique support.
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- Medball work!
WOD
4 rounds
15 - DB thruster 30#/20#
7 - CTB Pull Ups
7- Burpee Latteral Jumps
15 - KB Swings
Run 400m
06.29.09 tylers Bootcamp
Boot Camp is a unique way to get in shape. We take functional movements put into high intensity circuit training in a team oriented environment. We use bodyweight excercises along with cardivascular training to help deliver the results you have always been looking for. To learn more click here.
WOD
Clean and Jerk
3-3-1-1
Sprint 400m x 1
rest 2min
Sprint 800m x 1
06.26.09 Functional Movement
The most important reason CrossFit programming uses functional movements is their unique ability to produce power. Average power is equal to intesity and intensity is the key to acheiving heatlh and fitness results.
Wikipedia defines it as:
Functional movements are movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation.
WOD
30 - Deadlifts 225 /185
run 400m
30 - Burpees
run 400m
30 - Pull Ups
50 - Squats
06.25.09 good ol thursday
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Cody breaks Parallel on the back squat....Nice job!
WOD
4Rounds
12 - SDLHP 95/65
24 - Ring Rows
20m Waiter Walk
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AMRAP 10 min
10 - Push Ups
10 - K2E
10 - Jump Squats
2x Suicide Run
06.24.09 WC reppin in Prague
Joss takes his handstand skills to the streets of Prague!
WOD
Back Squats
3-3-3-3-3
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AMRAP 10 min.
Pull Ups
Burpees
In & Outs
*Add 1 rep after every round
06.23.09 dont neglect the stretch
Whether before or after a WOD , making sure you pay proper attention to warm ups or cool downs can not only enhance your performance but also lessen your likelihood for injury. Next time your in class, focus your efforts on these areas and see the difference it makes.
WOD
Run 800m before and after the following...
50-40-30-20-10
Tuck Jumps
Sit Ups
KB Swings
06.22.09 more fats less carbs
The high carb extremist have our population loading up on carbs. Americans are chowing down on white bread , pasta and cereal like never before.We are being told.. "Eat less fat and you will be less fat" in fact Americans are eating less fat and becoming fatter. Why so ? The answer to this question takes place in an interesting response by the body when consumed with too much carbs. Not only will eating more carbs and less fat become dangerous to your health by preventing the body to properly utilize fat , it can make your goal of losing weight virtually impossible. Read more..
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Ladder drills help improve agility , coordination , balance, accuracy and speed.
WOD
Hang Power Snatch
1-1-1-1
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5 Rounds
7 - Hang Power Snatch 95/65
9 - CTB Pull Ups
11 - Box Jumps
06.19.09 Crossfit Movie Trailer
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.
The film chronicles the dramatic journey of five athletes as they prepare for and compete in the most comprehensive test of fitness on the planet, the CrossFit Games. The road to this grueling two-day program of extreme challenges reveals what it takes to be the best in the world. The climactic finish, with its surprising turn of events, shows beyond any doubt that the winner of the CrossFit Games is the fittest person on earth.
WOD
10 x 100m Sprints
06.18.09 World Class Fitness in 100 Words
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.
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Marc gets his russian twist on..
WOD
AMRAP 20 min
5 - Deadlifts 225# 185#
15 K2E's
400m Run
06.17.09 staying hydrated
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As we reach well into the summer heat it becomes extremely important we are staying hydrated. Its not ok to just drink water before and after the workout, we must make a conscious effort to hydrate ourselves thoughout the day - everyday.
WOD
5 Rounds
10 - Burpees
15 - V - Ups
20 - Tuck Jumps
20m Waiter walk 45# 35#
06.16.09 unreal
Olympic gymnast Damien Walters does what (usually) only superheroes can do. Watch him show off his parkour moves and more! And don’t miss the "stripping" sequence.
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
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups
06.15.09 next level
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High School football standout Ryan Swope has seen incredible gains in his strength , power and speed. With Ryan"s committment to our High School Athlete Strength and Conditioning program Ryan has increased his 40 yd dash time from 4.4 secs to 4.2 secs. We at Westlake Crossfit want to thank Ryan and wish him the best of luck as he takes his talents to Texas A&M. We look forward to following your continued success in Aggie land.
WOD
5 Rounds
10 - Overhead Squats 115# 95#
10 - Ring Dips
06.12.09 intensity vs technique
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CrossFit has a saying which most of you are probably familiar with: Mechanical Competency, Consistency, Intensity.
We are looking for technique first. Then, we want to be able reproduce that technique across an extended rep scheme. And then, we want to inject intensity into the movement. This can be accomplished a fews ways. Through weight or speed. Or preferably, and it is here that one senses the genius of CrossFit, both. Once these criteria have been reached, the fun begins.
In CrossFit, technique, i.e. mechanical competency, can and is never divorced from intensity. And vice versa. They are two arrows shot from the same bow at the same target–performance. They must both fly straight and true, and it is the coach’s duty to insure this.
Intensity and technique are brethren in our daily fight for greater performance. Stripping one from the other either leads to injury or stagnation, if not regression and disillusionment. If both are omnipresent, one will be unstoppable, a veritable juggernaut of improvement. - Crossfit West Santa CruzWOD
AMRAP 20 min
10 - DB Cleans
5 - HSPU
15 - K2E's
400m Run
06.11.09 total time
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The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.
WOD
"Crossfit Total"
1RM Squat
1RM Shoulder Press
1RM Deadlift
06.10.09 Goal Setting
So often we set limitations on what were capable of , that we never come even close to reaching our potential. Think of your goal and focus on the steps you can take at the current moment to get you there. These smaller accomplishments will compound over time into a goal that seemed to be unattainable.
WOD
Run 5k
06.09.09 safe
If you want the world’s safest fitness program, you’ll have to forego fitness. You’ll strap into a lever-controlled, pulley-modulated padded seat, moving through a predetermined range of motion, and you’ll stay fat. If you want to get fit, you’ll have to stand up, and the second you do, you’ll be subject to gravity. http://www.againfaster.com/articles/dangerous.html
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Nick holding great form during the deadlift.
WOD
4 Rounds
10 - Burpee Latteral Jump
3 - Muscle Ups
8 - Thrusters 95# 65#
06.08.09 in sync
It looks like the three of these crossfit studs purposely coordinated the progressions of the med ball clean. Pretty cool.
WOD
AMRAP 20 min
10 - Push Ups
10 - Box Jumps
10 - Ring Rows
400m Run
06.04.09 get in
Only 3 spots are remaining for Tyler's Boot Camp. Don't miss out on this incredible oppurtunity, be sure and sign up TODAY!!
WOD
"Elizabeth"
21-15-9
Squat Cleans 135# 95#
Ring Dips
06.03.09 certified
Congratulations to Coach Jarrod for recieving his Crossfit Level 1 Certificatiion over the weekend. Way to go Jarrod , we look forward to you sharing your knowledge with our community.
WOD
10x 100m Sprints
90 Sec Rest between sprints
Clean Technique
06.02.09 strong backing
It's very important to us that our members understand why they train the way they do. Crossfit is intelligently thought out and has unrivaled scientific backing.In this video founder Greg Glassman touches on the idea of Crossfit being broad general inclusive fitness. See if you can pick up on the idea of why its extremely important for an individual to be competant in all the 10 physicall skills. Post thoughts to comments.
WOD
3 Rounds
21 - SDLHP 75# 55#
40 - Box Jumps
21 - Pull Ups
*We did this WOD exactly 4 months ago...be sure and look up your time in the WOD log and see your improvement.
06.01.09 Shore Success
Thanks to all who came and participated in our Throwdown at the Shores Community Workout. We had an awesome turnout along with some outstanding efforts by all. We will have pics from the event posted soon!
WOD
3 Rounds
8 - OHS 115# 75#
12 - Burpees
Run 400m
