Blog Archive
Posts during July 2009
07.31.09 making it simple
1. Range of motion before strength. We need pain free, complete articulation of the joints before we can build in muscle. 2. Consistency before intensity. Solid mechanics repeated over time will allow proper development in efficient movement allowing for increase power output.
WOD
Run 400m
10-8-6-4-2
Squat Cleans 155/ 115
K2E's (double rep count)
Run 400m
07.30.09 5k
Yes , it's that time again. Time to lace up the running shoes and hit the road. For those of you who have come to our POSE running workshops , now is the time to keep a strong focus on what you have learned.
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- Waiter Walk
WOD
Run 5k
or
300 Double Unders
07.29.09 August rush
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 body weight exercises along with cardiovascular training to help deliver the results you have always been looking for.
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-Crossfit Boot Camp classes will be starting new sessions August 3rd! Be sure and sign up today!
(North) Tyler''s Boot Camp
M/W/F6am
(South) Greenbrier Park
T/Th 6:15am
WOD
Four rounds
10 - Hang Power Snatch 95 / 65
20 - Box jumps
07.28.09 Deadlift
Torso in extension, back in kyphotic and lordotic extension, arms straight, bar over middle of foot, scapula over bar = Solid Deadlift.
Crossfit Founder Coach Glassman talks about the importance of Deadlifting.
Deadlift
5-5-5-5-5
07.27.09 benchmark
Congrats to all those who participated in the Paleo Challenge. We witnessed some incredible results. We hope to use this has a catalyst for embracing Paleo as a way of life. If you were one of the many who experienced positive changes from the Paleo , please share with us. What were your biggest challenges? How did you overcome them? Will you stay on the Paleo diet? Post to comments...
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- Crossfitters getting full extension with active shoulders.
"Angie"
100 - Pull Ups
100 - Push Ups
100 - Sit Ups
100- Squats
07.24.09 Happy Friday
-Zen Master
WOD
3 Rounds
10 - Push Jerks 135/95
40 - DB Lumges 30/20
07.23.09 amrap time
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- Liz working on some gymnastics.
WOD
Complete AMRAP in 20 min..
5 - Pull Ups CTB
10 - Box Jumps
15 - V-Ups
30 - Double Unders (Singles x3)
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Immediately follwing WOD
400m sand bag run starting with the person who completed the least amount of rds , finishishing with the person who did the most
07.22.09 comfort zone
Like the tiny, soft bodied creatures that build coral reefs, habits start off small and flexible, and end up by building massive barriers of rock all around your mind. Inside the reefs, the water feels quiet and friendly. Outside you think it’s going to be rough and stormy. There may be sharks. But if you’re to develop in any direction from where you are today, you must go outside that reef of habits that marks the boundaries of your comfort zone .Read more...
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- Jesse holding a strong L-sit
WOD
"Elizabeth"
21-15-9
Cleans
Ring Dips
07.21.09 decision making
Decisions are made every second of ones life..and these decisions are all so important - no matter how insignificant it may seem at the moment. Every decision you make is either leading you toward success or towards failure. Check out Coach Jarrod's blog on decision making.
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WOD
Five Rounds
10 - Burpees
20 - K2E's
400m Run
07.20.09 Understanding power
As an Crossfit athlete , it's important to understand the term Power. Power is often equated with the amount of force an individual generates , this is only partially correct. Read more...
Auditorium Shores Workout from Westlake Crossfit on Vimeo.
- Check out this awesome video Bren threw together .
WOD
Front Squats
3-3-3-3-3
*3x5 means we're shooting for our 3 rep max in the front squat. Warm up with a reasonable amount, then start your 3's with a weight you can reasonably do for 3 reps and bump the weight up until you can just barely perform 3 reps.
07.17.09 the complete athlete
Have you found yourself cherry picking WODS ? Do you find yourself coming to workouts that cater to your strengths? Doing so is a sure way to stagnate your growth as an athlete. I can promise you , the WODS you want to do the least are the ones you probally need to do. Were concerned with making a complete athlete as should you be. Next time you log on to view the WOD..dont let that 5k keep you from coming...You will grow more as an athlete by working on your weaknesses than on your strenghts.
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- Justina and Cory maxing out on thrusters.
WOD
1 MILE RUN
50 - PULL UPS
800M RUN
50 - PUSH UPS
400M RUN
50 - SQUATS
07.16.09 Snatch work
- Another hard days work at the office
WOD
SNATCH
1-1-1-1-1-1-1
* Warm Up x 3
5 Heaving Snatch
5 Pressing Snatch Balance
5 Snatch Balance
5 OH Squats
07.15.09 no excuses
Excuses will always be available in the absence of value. If you truly value something , you find a way. Next time you think of an excuse, think about what your making an excuse for and be honest with yourself about how much you value that which you are making an excuse for. Wanting to value something isn't the same has actually valuing, valuing comes thru action and effort. .....Need some excuses ? Click here!
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- Erika and Colin rockin the team WOD .
WOD
Three Rounds
50 - Double Unders
50 - Sit Ups
OH Lunge Walk 45# 25#
07.14.09 Paleo in a nutshell 2
WOD
Seven Rounds
10 - SDLHP 75
10 - Ring Dips
10 - Box Jumps
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Info for all those participating in the Paleo Challenge
07.13.09 2009 Crossfit Games
2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition
WOD
5 Rounds
Max reps Thrusters 95/65
Rest Three min between sets
07.10.09 Partner WOD
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- Tyler's Boot Camp Women using all their resources!
Partner WOD:
A = 400m Run
K = 13
Q = 12
J = 11
2 thru 10 = face value
Joker = 10 Burpees + "Double the value of next card"
Both Partners must complete movement before turning over another card
Movements:
Spades = KB Swings
Clubs = Double Unders
Hearts = Dips
Diamonds = Jump Squats
Go through entire deck for Time.
07.09.09 paying off
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- Nick keeping is eyes on the weight as he performs a TGU!
Nick has been coming to classes for a little over a month now . Nick started out by coming to class twice a week and is now on a three day a week routine. Nick has noticed tremendous gains both physically and mentally. Nick has gained flexibilty and strength in what used to be a bum knee. Nick has also noticed increased energy and mental focus throughout the day. Keep up the great work Nick, we're thrilled to have you as part of our community!
Check out this insane display of strength!
WOD
4 ROUNDS
50 - Squat
400m Run
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Partner Ab Work
07.08.09 growth
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Please be sure to sign up for your weekly classes via the sign up board . We have experienced a great deal of growth and want to make sure we keep class sizes adequate enough to ensure safety, supervision and quality.
WOD
Deadlift
5-5-5-5-5
65%-70%-80%-75%-75%
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Max weight Turkish Get Up
07.07.09 heavy musing
Check out this cool dartfish video , you can see why olympic lifts are the most precise and technical moves out there.
WOD
AMRAP 20min...
5 - Pull Ups CTB
10 - Box Jumps
15 - Push Press 75/55
07.06.09 get ahead
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We have added a 6am class M/W/F !!!!
Enroll now for Tylers's Boot Camp - 3 spots left
WOD
5 Rounds
10 - OHS 115 /85
10 - Burpees
07.03.09 happy 4th !!!
Enjoy your 4th of July weekend everyone!!! No classes are scheduled for Saturday.
WOD
"Grace"
30 - Clean & Jerks 135/95
07.02.09 dont walk away
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“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
WOD
50 - Back Extensions
1 Mile Run
50 - K2E's
1 Mile Run
07.01.09 tabata
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
- Erika and Jon blazing in from a 400m run!
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
