Blog Archive
Posts during October 2009
10.29.09 Halloween wod
.jpg)
CrossFit Austin and Westlake CrossFit bring you a free Halloween CrossFit workout in the Park. Give yourself a reason to indulge in costumed revelry this Halloween! Meet us at Town Lake under the South 1st bridge, with your best costume on and be a part of the Austin CrossFit revolution.
This will be an instructor-led one hour CrossFit session. The perfect opportunity for those curious about CrossFit to finally try it out, the beginner to build on their skills, or the Fire-breather to destroy another WOD. If you plan on attending please RSVP on our Facebook invitation or just meet us at Town Lake between 10 and 10:30 so we can get started promptly at 10:30 AM.
WOD
AMRAP 10 MIN.
5 - Thruster 95 / 65
5 - Pull Ups
REST 5 MINUTES
AMRAP 10 MIN.
10 - K2E'S
10 - Dips
10 - Box Jumps
10.28.09 Breakthrough
.jpg)
Enroll now for November Crossfit Outdoors !!!!
Tylers Mon/Wed/Fri - 6am
701 S Capital Of Texas, #B 250
Austin, TX, 78746
Murchison Middle School Mon/Wed/Fri - 630pm
3700 N. Hills Dr.
Hyde Park Boot Camp Tues/Thurs - 6am
40th and Ave
WOD
Five Rounds
20 - Bar Lunges 75/55
15 - SDLHP 75/55
20 - Push Ups
10.27.09 Sickness
These guys have amazing body awarenss and control. This is the standard of which we measure our accuracy , ballance, coordination and agility by. Check the video out, definately worth 8 minutes of your time.
WOD
10-8-6-6-8-10
OHS 115/75
Burpees
10.26.09 Sunday Football
.jpg)
Good times yestyerday playing some "flag" football.....Thanks to all who came out. We will be doing this again real soon for anyone who missed. Stay tuned.
WOD
Clean
1-1-1-1-1-1-1
__________________
3 Rounds
10 - Dips
20 - Pull Ups
30 - Squats
10.23.09 max
.jpg)
WOD
Max Height Box Jumps
Max L- Sits
Max Handstand Holds
Timed mile Run
Max Pull Ups
10.22.09 Flag Football
We will be getting together this Sunday for some flag football. This event is open to Westlake Crossfit members and their families and friends. Meet up time will be 10am at O'henry Middle School of Exposition. Please RSVP to secure your spot on a team. Jevon@westlakecrossfit.com
WOD
Strength : Deadlifts 3x3x3x3
Met Con : Amrap 10 min
5 Burpees
5 - DB Snatch R/L
40 - Skaters 25#
10.21.09 Nurture the process
"First, we need proper mechanics. Next, we need to see these mechanics expressed on a consistent basis with minimal conscious effort. Then, and only then, can we introduce intensity. This is the standard for all of our athletes whether you are a stud college lacrosse player or a stud college lacrosse player's grandmother." - I3E
WOD
Five Rounds
20 - Push Press 95/65
10 - Pull Ups
20 - Box Jumps
10.20.09 Sport Within a Sport
CrossFit combines olympic weightlifting, sprinting, and gymnastics into a single sport of fitness. Each one of these stand alone as highly competitive sports. Each month we will be focusing on one of these sports to improve our CrossFit game. Last month we focused on running technique with our Pose coach Dr. Mike Maggio. Next month we will take a deeper look into Olympic weight lifting.
WOD
"Elizabeth"
21-15-9
Clean 135 lbs
Ring Dips
10.19.09 Persistence
Persistence is the ability to maintain action regardless of your feelings. You press on even when you feel like quitting.
When you work on any big goal, your motivation will wax and wane like waves hitting the shore. Sometimes you’ll feel motivated; sometimes you won’t. But it’s not your motivation that will produce results — it’s your action. Persistence allows you to keep taking action even when you don’t feel motivated to do so, and therefore you keep accumulating results.
Persistence will ultimately provide its own motivation. If you simply keep taking action, you’ll eventually get results, and results can be very motivating. For example, you may become a lot more enthusiastic about dieting and exercising once you’ve lost those first 10 pounds and feel your clothes fitting more loosely.
.jpg)
Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “Press On” has solved and always will solve the problems of the human race.
- Calvin Coolidge
WOD
50 - Kb Swings
50 - K2E's
50 - OH Lunges
400m Run
30 - Kb Swings
30 - k2E's
30 - OH Lunges
400m Run
10 - Kb Swings
10 - K2E's
10 - OH Lunges
400m Run
10.16.09 you know it
WOD
Every minute on the minute for 20 minutes complete the following...
5 - Thrusters 95/65
5 - Pull-Ups
10.15.09 Mechanics, Consistency, Intensity
It is imperative as a new Crossfit athlete that you progress your training through mechanics,constency and Intensity. You must have a solid understanding of efficiency from any movement. You must then be able to consistency display efficiency in your movements - essential to any Crossfitter. Then and only then should intensity be introduced.
.jpg)
WOD
Snatch
1-1-1-1-1-1-1
10.14.09 Double Unders
Learning Double Unders can be very frustrating and discouraging causing us to give up on the process of learning. They require a ton of speed , accuracy and coordination ...learning Double Unders is something you must dedicate yourself to. The process may be tough but let this discourage you from your goal.
Double Unders from Patrick Cummings on Vimeo.
WOD
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
10.13.09 Why I Crossfit - Bob Guere
"I am almost 39 years old, have been CrossFitting for a little over a year, have a handful of nagging injuries that always creep up, and hold a full time job. I won’t soon make it the firebreather level. But I’m OK with that. For those 20 minutes during the WOD, I am a firebreather. I’m pushing very hard. Harder than last time. Faster than last time. Better form than last time. When I’m done, and the clock stops, …. I’m back to “not a firebreather”. And I’m OK with that too. But that’s not “‘why” I CrossFit. Why do I CrossFit?" Read More...
- Agility is one of the 10 Physical Skills...can you name all 10?
WOD
21-18-15-12-9-6-3
Shoulder Press 75/55
Box Jumps
*Start and finish with 800m Run
10.12.09 your why
Over the years as I have watched and listened to successful people, I have discovered a common thread: They know why they’re here. Knowing their purpose in life gives them stability. And when others around them start abandoning their causes and jumping ship when life gets tough, these people use this assurance to steady the boat, to ride out the storm because they have a true North Star. It becomes an anchor in their life—a confidence based upon knowledge of purpose. Someone once said there are two great days in life—the day you are born and the day you discover why. I’m here to tell you, highly successful people have discovered why. - by Karthik Gurumurthy
.jpg)
WOD
AMRAP 20min.
10 - SDLHP
20 - Push Ups
30 - Squats
10.09.09 CrossFit Hierarchy
.jpg)
WOD
Thrusters 95 / 65
5 x Max Reps
Complete 5 sets of max reps . Allow yourself atleast 90 sec between serts. Post set numbers to comments.
Anyone interested in getting an official "Fran" time? Crossfit Central will be holding "Fran" trials this Saturday from 8-10am. If interesteed you must RSVP. Call Jevon @ 512-744-3880
10.08.09 Paleo in national news
Did cavemen eat better than we do? While they didn't have the most glamorous lifestyle-- they were at the mercy of the land and the beasts around them, after all, and were without the comforts of modern cuisine -- they also didn't have access to processed foods, and their activity levels were closer to those of a marathon runner than a desk job commuter. Read More (National Post)
.jpg)
- Toys
WOD
Three Rounds
12 - Pull Ups
21 - Hang power Snatch 75/55
12 - Ring Dips
21 - Box Jumps
10.07.09 fgb revisited
Fight Gone Bad from CrossFit Central on Vimeo.
WOD
"Crossfit Total"
1RM Squat
1RM Shoulder Press
1RM Deadlift
*Your total will be the sum of the best successful lift from each movement.
10.06.09 support
- Work the POSE
WOD
Five Rounds
20 - Lunges
15 - K2E's
10 - Burpees
5 - L-Pull Ups
*Reminder POSE Running Clinic will be held tomorrow at noon. There will be no crossfit WOD at this time.
10.05.09 kick start
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.
~Greg Glassman
- Myles warming up
WOD
"Running Grace"
3 Rounds
10 - Clean & Jerk 135/95
400m Run
10.02.09 Get Some
WOD
AMRAP 20 Min
5 - Pull Ups
10 - Push Press 75/55
15 - Back Squats 75/55
Run 200m
10.01.09 Paleo Brand
Get over to Pale Brands and check out everything related to Paleo. Here you can learn about the science behing paleo and get tons of useful information to help tighten up your nutrition.
WOD
Loaded Sprints 100m x 10
