Blog Archive
Posts during September 2009
09.30.09 Get involved
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Been thinking about joining crossfit? Get involved with one of our outdoor training groups. This is a great way to learn and practice the fundamental skills used in Crossfit , all while getting in great shape. We have groups that meet in North , South ,Central and West Austin. These classes fill up fast ! Call now to learn how to get enrolled. 512-744-3880
West - Westlake Village (Tylers Sport) M/W/F - 6AM
North - Murchinson Middle School M/W/F -6:30PM
Central - Hyde Park (Ave A &40th) T/TH - 6AM
South - Greenbrier Park (Stassney) T/TH - 6AM
WOD
Deadlift
5-5-5-5-5
*Reminder : Pose Running Clinic today at noon !
09.29.09 Mind Off
Open your mind up to the idea that you can be great. Too often we set limititation on ourselves keeping us from reaching our potential. The body is capable of so much , its our minds that get in the way. Next time you hit up a WOD let the body do whats its trained to do and don't let the mind get in the way. Mind off Body on!
WOD
Every minute on the minute for 20 min complete the following
5 - Hang power cleans
5 - Ring Dips
20 - Double Unders
*Reminder Pose Running Clinic tomorrow at noon Part 3.
09.28.09 kudos to all
Crossfitters from around the globe rallied to raise over 1 million dollars for prostate research and Wounded Warrior Project. This is a tremendous accomplishment , we should all feel privileged to be part of a group of individuals willing to dedicate their time, effort and resources for a great cause.
Special thanks to Crossfit Central and the volunteers for making Saturdays event so great!
WOD
5 Rounds
5 - OHS
10 - Pull Ups (CTB)
400m Run
09.27.09 Sunday Updates and Info
Hey Everyone!
This weekend Westlake CrossFit competed in a fundraising event called "Fight Gone Bad." We did extermely well, placing 1st and 2nd in the elite mens division, and 3rd in the elite womens division.
1st - Jevon Ikner
2nd - Jarrod Freshour
3rd - Mariah MacDonald
We want to thank everyone who participated in this event as well as those who donated and came to support us. We raised $1,805, which was the second most of any of the gyms involved at the event. This money goes toward Athletes for a Cure as well as the Wounded Warriors Project. CrossFit gyms all over the world were able to cumulatively raise over 1 million dollars for these two wonderful charities!
Couple reminders to everyone. We are in week 3 of Dr. Maggios Pose running clinic. This replaces the Wednesday noon class so we will not be conducting a normal WOD. Also we have finished setting up our online merchant account with Mind Body Online. Please sign up if you havent done so already. You must be completely setup by October 1st in order to come to class.
Thanks for a wonderful week everyone! We are looking forward to seeing yall in the gym.
09.25.09 Caption time
- Its that time again...have fun with this one !
WOD
Before - Run 800m
Three Rounds
50 - Box Jumps
50 - Sit Ups
After - Run 800m
09.24.09 FGB Explained
Check out Coach as he explains how Fight Gone Bad came about. As with everything we do , their is great method to our madness.
Fight Gone Bad from CrossFit Santa Clarita on Vimeo.
Please take the time to support Athletes for a Cure and help Westlake Crossfit reach their fundraising goal.
WOD
10 Rounds
10 - Pull Ups
10 - Dips
09.23.09 Thirst
We are extremely pleased with the efforts being shown throughout the "box". Everyones thirst for knowledge is remarkable. You all have shown great ability to consistanly apply what you have been taught. Stay thirsty in your pursuit for excellence as the journey never ends.
- Mariah bullets through a 400m run!
WOD
AMRAP 20 Min.
5 - Deadlifts 225# 165#
10 - Wall Ball
15 - K2E's
Run 200m
09.22.09 STRENGTH
WOD
Split Jerks
1-1-1-1-1-1-1
*Reminder : Part 2 of the POSE Running Clinic will be held tomorrow at noon.
09.21.09 Fight Gone Bad
On September 26th, CrossFitters across the nation will unite for the fourth consecutive year to honor and support our injured service men and women and the thousands of people fighting and living with prostate cancer: Fight Gone Bad IV. One day. One workout. One Purpose.
Fight Gone Bad IV benefits Athletes for a Cure and the Wounded Warrior Project. There's no stopping us from making a difference and I hope you will support our efforts with any contribution you see fit. Last year we raised $627,000. This year, we are going for $1million. This goal will be reached one dollar at a time, in amounts ranging from $1 to $1000. Please help Westlake Crossfit in their efforts to help with this cause. Click link below for our donation page.
https://www.rapidreghost.com/fgb/php/frpage.php?frID=28392
WOD
50 - Sit Ups
4 Rounds
10 - Squat Cleans 115# 75#
10 - Push Press
.............Complete 50 box jumps one time
09.18.09 Paleo Now
Paleo. Paleo Diet. Short for Paleo-lithic, meaning the era from millions of years ago to maybe 10,000 B.C. (depending on your philosophical timeline, I won’t argue that today). We’re talking about folks living before any existence of modern agriculture. The Paleolithic diet is considered by many to be a diet consisting of foods our bodies were designed to eat. When our bodies are fueled by the foods that our DNA expects to consume, we find ourselves in a place of health and efficiency few have known during our generations. Read this success story Crossfit California City.
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WOD
1 Mile Run
50 - Pull Ups
800m Run
100 - Push Ups
400m Run
150 - Squats
09.17.09 The Cause
Fight Gone Bad IV - Do It Right Now from Sportsgrants on Vimeo.
"Fight Gone Wild"
Wall Ball
SDLHP
Box Jumps
Push Press
Double Unders
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
09.16.09 10 Physical Skills
We are concerned with developing the complete athlete. That means full competency in all the 10 Physical Skills. Take a look at the list below a be honst as to where you measure up.
1. CARDIOVASCULAR/RESPIRATORY ENDURANCE- THE ABILITY OF THE BODY SYSTEMS TO GATHER, PROCESS, AND TRANSPORT OXYGEN.
2. STAMINA- THE ABILITY OF THE BODY TO PROCESS, STORE, DELIVER, AND UTILIZE ENERGY.
3. STRENGTH- THE ABILITY OF A MUSCULAR UNIT, OR COMBO OF MUSCULAR UNITS TO APPLY FORCE.
4. FLEXIBILITY- THE ABILITY OF MAXIMIZING RANGE OF MOTION AT A GIVEN JOINT.
5. POWER- THE ABILITY OF A MUSCULAR UNIT, OR COMBO OF MUSCULAR UNITS TO APPLY MAXIMUM FORCE IN MINIMUM TIME.
6. SPEED- THE ABILITY TO MINIMIZE THE TIME CYCLE OF A REPEATED MOVEMENT.
7. COORDINATION- THE ABILITY TO COMBINE SEVERAL DISTINCT MOVEMENT PATTERNS INTO A SINGULAR DISTINCT MOVEMENT.
8. AGILITY- THE ABILITY TO MINIMIZE TRANSITION TIME BETWEEN ONE MOVEMENT PATTERN TO ANOTHER.
9. ACCURACY- THE ABILITY TO CONTROL MOVEMENT IN A GIVEN DIRECTION OR AT A GIVEN INTENSITY.
10. BALANCE- THE ABILITY TO CONTROL THE PLACEMENT OF THE BODIES’ CENTER OF GRAVITY IN RELATION TO ITS’ SUPPORT BASE.
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- Lunge walk
WOD
Deadlifts
5-5-5-5-5
Reminder : We will not be conducting our normal noon class today due to our POSE Running Clinic.
09.15.09 Consistancy
Like most things in life , Crossfit certantly doesnt yield success to those who are inconsistant. Training once a week or skipping weeks between workouts is a sure fire way to impede any improvement regarding technical skills, WOD numbers and physical gains. This in turn leads discouragement and lack of motivation. Motivation follows action ..Not vice versa...Motivation comes through a committment to train 3x a week and to not give in to the excuses we all face. Crossfit delivers huge rewards in areas such as work capacity , health and mental state and physical changes. But these are only paid out to the ones who are consistant.
WOD
Three Rounds
20 - Squat Cleans 95# 65#
20 - Pull Ups
Run 400m
09.14.09 love to run - POSE
Whether your a seasoned vet. or just a beginner, learning how to become an efficient runner can a have a major impact on your safety and performance. POSE running technique puts the body in ideal posture to create injury free performance enhancing and enjoyable running. Starting this Wednesday 9/16 POSE specialist Dr. Mike Maggio will be conducting a 4 part running clinic. Through video analysis,drills and technique workshops you will develop the tools needed to enhance your running experience.
POSE Running Clinic with Dr. Mike Maggio
When - 9/16 - 10/14 Wednesday at noon (4 Classes)
Where - Westlake Crossfit
Cost - $40
5 SPOTS LEFT!!!
WOD
Seven Rounds
10 - SDLHP
10 - Reing Dips
09.13.09 Sunday Updates and Info
Aloha Everyone!
Just wanted to touch base and let you guys know about some of the things coming up at ye olde Westlake CrossFit. First and foremost we need to send a big thank you to Jacob Brownling. He came out today with his father and helped me fasten our woodflooring into the concrete. So no more pesky warped plywood, screwing up anybody's workouts. This was not an easy task and they did it free of charge! You guys truly helped us out at WLCF and we cant wait to throw up some weight on the new floors!
Second on the agenda is a reminder to everyone. This wednesday will be our first Pose Running clinic with Dr. Mike Maggio. Dr. Mike has worked intimately for the past 14 years with Dr. Romanov, the inventor of Pose technique. We have personally trained with the Doc and can tell you it has not only helped eliminate pain while running but has also improved our times. Class will be held at 12 noon every Wenesday for one hour. Classes go from 9/16 - 10/7. The total cost is $40. Cash or checks are accepted and go directly to Dr. Mike. Everyone should take part in this one time amazing offer. We have about 7 spots left, so let me know in class or by email if you want to attend.
Have you registered for "FIght Gone Bad" on Sept. 26? If not....you can tell us you would like to participate and we'll take care of your registration. This is a great cause and we would love to see ya there, even if it's as a spectator. Please email with any questions you may have.
Last but not least is a request to all of our athletes. The rainy season seems to be upon us, and with that comes a muddy parking lot. If ya'll could bring an extra pair of shoes to change into, it will help keep our floors from becoming a nightmare. Mahalo!
09.11.09 Caption Time
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Caption the photo above! Winner for best caption will receive nothing! Have fun !
WOD
Run 400m
____________
21-15-9
Hang Power Snatch 95# / 65#
K2E's
_____________
Run 400m
09.10.09 take a 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. Deciding to do something is not the same as doing..notice the quote doesn't say 'the journey of a 1000 miles starts by deciding to take a step". I can decide to take a step but until I actual do it my journey will not have started. Life is about doing ..if your not doing your dying. Read more..
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- Auditorium Shore Community Workout
WOD
"Cindy"
AMRAP 20 Min.
5 - Pull Ups
10 - Push Ups
15 - Squats
09.09.09 Overhead Squat
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
WOD
Overhead Squat
5-5-5-5-5
09.08.09 New experiences
Everything you do in life will yield a result. Sometimes we do the same thing repeatedly and expect different results , this is not possible. If we are not happy with the results we are getting then we need to look into making changes. The fact is that many of us are scared of change because it can bring in the unknown and shake up the status quo. But remember with change can come growth. One of the biggest reason Crossfit is so effective is because its program is constantly varied. Routine is the enemy. Besides from preparing individuals to be ready for any circumstance life may bring, this is effective because the body will change most drastically when new stress factors are placed upon it. This is true with life aswell , when you experience new things you grow and develop in new ways. Encounter something new ..embrace the change and welcome the challenge. Results will follow! Tried anything new lateyl? Tell us about you experience.
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- Just hanging!
WOD
21 - Ring Dips
21 - SDLHP 95# 75#
100 ft Lunges
15 - Ring Dips
15 - SDLHP
100 ft Lunges
9 - Ring Dips
9 - SDLHP
100 ft Lunges
09.07.09 on track
We are half way through the Crossfit for life Challenge ! Keep up the great work everyone. We have had several of you experience great results thus far. Remember our goal is to develop life long patterns that will help you stay "Crossfit". With that being said we understand that life can sometimes take you off course , but having the ability to right the ship will lead to success. Dont spend too much time on the canvas...dust yourself off and get back on your feet !
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- A.M. recess!
WOD
Three Rounds
30 - Box Jumps
20 - Pull Ups
10 - Push Jerks 135 / 95
400m Run
09.04.09 Deck of Cards
WOD
"Deck of Cards"
Shuffle a deck of cards and draw a single card until you have gone through the deck. Each numbered card is face value, aces are 11, and face cards are 10.
Hearts = K2e's
Clubs = Squats
Spades = Double Unders
Diamonds = Push Ups
Joker = 400m Run
Post time to comments.
09.03.09 Gymnastics
Gymnastics, as Coach Glassman says, "has no peer among training modalities" for developing the four neurological components of the ten physical skills that comprise real fitness--coordination, accuracy agility, and balance. These skills and the basic body control and complex movement patterns that gymnastics requires and develops are a critical part of full CrossFit programming, but they can seem intimidating or mysterious to those of us without a gymnastics background or specialized equipment. But it doesn't have to be that way: the basic moves are accessible to everyone on even basic equipment, with a bit of instruction, and are well worth learning
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-assisted handstand hold.
WOD
Three Rounds
12 - Deadlifts 225# 155#
12 - Latteral Sprawls
12 - KB Snatch R/L
Run 400m
09.02.09 Hip Drive
Proper squats accomplish the exercise objective of moving more muscle over a greater range of motion, allowing athletes to lift more weight and get stronger. Hip drive engages the posterior chain. Correct stance and bar placement are essential. In the low bar back squat, the back angle is much more horizontal than in the front squat. The only way to do a front squat is with an almost vertical back.
The hamstring crosses two joints and serves two functions: knee flexion and hip extension. If the hamstring is already in a short position at the bottom of a squat, it cannot be a major contributor to further hip extension. But a more horizontal back and opening the knee will further stretch out the hamstring. The distance over which the hamstring can contract will be increased, provided squat requirements are met. The lumbar spine must stay in extension and the pelvis must stay locked with the lumbar spine.
WOD
Back Squat
5-5-5-5-5
___________________
Skill Session
Handstands
09.01.09 Good fat
Eating fat does not make you fat as long as it is the right type of fat. (Barry Sears: The Zone). That being said we want to stick with the good fats. Avocado, extra virgin olive oil, and macadamia nuts are good fats. They are called monounsaturated fats and they do not effect your insulin levels.In fact, these fats moderate your insulin levels. As Barry Sears explains further in the zone, excess carbohydrates spike your insulin levels causing insulin resistance thus promoting fat gain. Eating a balanced diet of protein, carbohydrates, and good fat will help you maintain more balanced insulin levels.
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- Ryan catching some air during a WOD !
WOD
Every minute on the minute for 20mins complete the following...
3 - Hang Power Cleans
5 - Ring Dips
7 - Box jumps
