Blog Archive

08.21.09 get a grip

Most people don’t start Crossfit with the intentions of changing their diet right away, but soon find out that exercise and nutrition go hand in hand. Take a look at the next four steps to improving the way you fuel yourself. Enjoy & Goodluck!

1. Find out how much food you should be eating per day according to Zone recommendations. (I can help you with this!)

          2. Include a protein, carbohydrate and fat in every meal and snack. The correct combination of these three macronutrients will keep you in hormonal balance.

          3. Drink plenty of water – you should be drinking around 1 – 1 & 1/2 gallons per day. Signs of dehydration include headaches, dry skin, tiredness, poor skin color and muscle pain.

          4. Take your Omega-3 Enriched Fish Oil. It contains a special fatty acid called eicosapentaenoic acid, or EPA, that does a very good job of regulating your insulin sensitivity. (This will help you burn fat & recover from your workouts faster)

Like everything else in life, preparation is key to the attainment of any goal.

If you need help in this area of your training or would like to learn more about the Paleo/Zone diet, talk to a Coach because we would love to help you!

Provided by Crossfit Coastal

WOD

21-15-9

Deadlifts 225 / 165

Box Jumps

K2E's

Post time to comments

08.20.09 Tech Bound

- Omar going in for a front squat.....Omar will be taking his skills and abilities to the gridiron at Texas Tech this fall. We look forward to watching Omar have continued success and want to say thank you for all his hard work , dedication and inspiration he has provided to the WC community.

WOD

AMRAP

5 - Pull Ups

7 - SDLHP 75/55

9 - Push Press 75/55

Run 200m

08.19.09 Front Squat

The Front Squat is not only a great strength building exercise , but it also acts as a skill transfer movement for the clean. Take a look at this video from Jon Gilson of Again Faster as he talks about the mechanics of a solid front squat.

Front Squats from Patrick Cummings on Vimeo.

WOD

Front Squats

5-5-5-5-5

08.18.09 Sedentary is deadly

Research has shown approximately 25 percent to 35 percent of American adults are inactive, Blair said, meaning that they have sedentary jobs, no regular physical activity program and are generally inactive around the house or yard. "This amounts to 40 million to 50 million people exposed to the hazard of inactivity, Read more...

- The boys doing some med ball work!

WOD

30 - Box Jumps
30 - KB Swings
30 - Sit Ups
400m run
20 - Box Jumps
20 - KB Swings
20 - Sit Ups
400m Run
10 - Box Jumps
10 - KB Swings
10 - Sit Ups
400m Run

Rest 4 min

AMRAP in 8min...

5 - Burpees
10 - Rows
Zipper Run

08.17.09 Fitness Revolution

An awaking is happening throughout the fitness community. More and more people are coming to understand fitness as it should be. People are losing their obsession with gimicks and starting to seek the truth. Westlake Crossfit is dedicated to bringing this truth to all that seek it. How has Crossfit changed your outlook on fitness?

A revolution (from the Latin revolutio, "a turn around") is a fundamental change in power or organizational structures that takes place in a relatively short period of time. Aristotle described two types of political revolution:

Complete change from one constitution to another
Modification of an existing constitution.^[1]

Revolutions have occurred through human history and vary widely in terms of methods, duration, and motivating ideology. Their results include major changes in culture,

WOD

3 Rounds

10 Clean & Jerks 135/95

400m Run

08.14.09 Stepping it up

As we near the end of week two of the Crossfit fot Life Challenge , many of us have been inspired to step it up. Whether its attending an additional workout or logging your food, these simple decisions can have and will have an enormous impact. Keep up your efforts as they will for sure pay off.

WOD

10-9-8-7-6-5-4-3-2-1

Deadlifts (BodyWeieght)

Burpees

K2E's

(6) comments »

08.13.09 Come check us

This saturday we will be offering a free Crossfit Class at 9am. This is a great chance for our members to share their experience with friends and family. Spots are limited so be sure to RSVP to Jevon at Jevon@westlakecrossfit.com

WOD

"Sprinting Cindy"

AMRAP 20 min.

5 - Pull ups

10 - Push Ups

15 - Squats

Sprint 200m

08.12.09 The snatch

The snatch is highly technical movement. It is our responsibility to make sure all our athletes have sound positioning before learning the movement. Be patient , as unproper positioning leads to ineffective movement. Our order of priority is Position, Movement, Speed, Load.

WOD

Snatch

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

08.11.09 fueling your body

Properly fueling your body is THE MOST IMPORTANT thing you can do to ensure the highest level of performance both in your daily life and workouts. You should be familiar with the CrossFit Hierarchy of Needs Pyramid (similar to Maslow’s) where, in order to achieve your highest potential level at any stage of the pyramid, you must first address the level(s) below.

Eating the correct amount of food for you. This is different for everyone and depends on your lean muscle mass and activity level.
Eating mostly vegetables, some fruits, lean protein, nuts and seeds AT EVERY MEAL.
Avoiding sugar and processed foods.
Eating 4-6 smaller meals per day instead of 1-2 large meals.
Drinking plenty of water.

- Happy Birthday Erin !!! One Burpee for every year you've been here on Earth.

WOD

Four Rounds

10 - Thruster 95/65

15 - Pull Ups

30 - Double Unders (100 Singles)

08.10.09 something new

Theres nothing like creating new experiences for yourselves. That feeling that comes with venturing out of your comfort zone can be nerve racking but pretty exciting as well. Crossfit has been known to create avenues for people to try new things. What are some new experiences Crossfit has inspired you to try? We challenge you this week to create a brand new experience for yourself. Try a yoga class, run a 10k , visit an animal shelter...whatever it may be ,,we'd love to hear about it.

- Kolton gets high with a SDLHP.

WOD

21-15-9

SDLHP 95/65

Ring Dips

Box Jumps 24"/18"

Run 400m between each set

(1) comments »

08.07.09 Getting back up

Life can sometimes deliver a punch that brings you down, but at that very moment we can decide how long we stay down or how fast we get back on our feet. Getting up is not always easy , it often involves facing the facts..being real with yourself..no matter how humuliating. You then have to make a choice to start moving in a positive direction..and then get moving with developing a plan for achieving your goals.

"Resilient people are somehow able to draw on past experiences and find inner strength to navigate their troubles and make the transition to a healthy, flourishing future."

WOD

Overhead Squat

5-5-5-5-5

08.06.09 What Motivates You?

Motivation: is the internal condition that activates behavior and gives it direction; energizes and directs goal-oriented behavior.

Why do you train?

What is the pupose of you being here?

Do you have a clear understanding of your fitness goals?

The better we understand ourselves and our inner drve, the more effective our workouts will be. Please take a moment today before your class begins, to dig deep and discover the answers to these questions. Share the answers with your trainer and teammates. Be mindfull of these things while you go through todays WOD. You may discover an unknown boost of energy that will improve your time and overall performance.

WOD

"Helen"

3 Rounds

400 m Run

21 KB Swings 1.5 Pood (54 lbs)

12 Pullups

(5) comments »

08.05.09 total time

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.

- Tyler gets below parallel on a wall ball shot!

WOD

"Crossfit Total"

1RM Squat

1RM Shoulder Press

1RM Deadlift

08.04.09 Giving

The power of giving comes from a selfless act - where you simply give from your heart. This act of giving is not tied to any special event, holiday or celebration - it is merely a time when you give from the heart because you want to share what you have, show your appreciation and give because you truly care. There should not be any other motive behind it. You don't give so that you can get something in return. Read More...

- Marc holding steady while over head squatting!

WOD

SDLHP

Box Jumps

Push Press

Double Unders

Wall Ball

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.