Blog Archive
Posts during November 2009
11.30.09 Food = Investment in your Health
I came across this blog by Scotty Hagnas of Crossfit Portland. He talks about the importance of food choices and how that decision is critical toward our future health. “We need to appreciate that our present behavior represents the “present-time” manifestation of our future goals. If you do not eat adequate fruits and vegetables, your dietary goal is one of chronic disease. For example, if you have breast cancer or prostate cancer in your family, and you eat only one fruit and one vegetable serving per day, then your dietary goal is breast or prostate cancer expression, or whatever disease to which you may be genetically disposed.” Read More...
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- Crossfit Outdoors learns the Overhead Squat.
WOD
"Fran"
21-15-9
Thrusters 96#/65#
Pull Ups
11.27.09 Ivan vs Rocky
Unlike many fitness trends, CrossFit is more about going back to the basics than reinventing the wheel. In fact, with CrossFit, you’re far more likely just to pick up the wheel and throw it, caveman style. Read More....
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WOD
4 Rounds
5 - DB Snatch 30/20
10 - Ring Dips
15 - Pull Ups
20 - Box Jumps
11.25.09 Thanks and giving
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WOD
Squats
5-5-5-5-5
Kettlebell Mania
*Holiday Schedule
Wed 11/25 - 600am 12pm
Thurs Closed
Friday 12pm
Saturday 9am
11.24.09 hOW MUCH IS TOO MUCH
A brief look at the effects of caffeine and alcohol on your body and how much you can include in a healthy lifestyle without causing detrimental effects. Read more...
Miles at FGB IV
WOD
AMRAP 20 Min.
3 - Turkish Get Ups 30#/20#
20 - Squats
5 - BW Deadlifts
11.23.09 WRRIOR MONDAY
Today we will be putting forth effort to honor a fallen soldier. Capt. David "Seth" Mitchel of the United States Marine Corp. died tragically in a plane crash Monday , Oct 26th while supporting combat operations in Afghanistan. Capt. Seth was a close friend of Crossfit Austin member Joe Horst. So in our efforts to show out appreciation and gratitude to all the women and men who defend our freedom, Westlake Crossfit will partake in the warrior WOD.
America’s fighting men and women sacrifice much to ensure that our great nation stays free. We owe a debt of gratitude to the soldiers that have paid the ultimate price for this cause, as well as for those who are blessed enough to return from the battlefield unscathed. -Allen Boyd
WOD
"Seth"
1600 M Run
50 Chest to Bar Pull-ups
100 Push-ups
1600 M Run
100 Sit-ups
50 Burpee
1600 M Run
*Partition reps between the runs in anyway
11.20.09 higher Learning
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Congrats to Burke for recieving his Crossfit Level 1 Certification along with thr Crossfit Olympic Lifting Cert.
WOD
3 Rounds
20 - Box Jumps
20 - Ring Dips
20 - SDLHP
20 - Sprawls
11.19.09 Overhead Squat
c/o Crossfit.com
Want to work your "core"? Than the overhead squats is what you should be doing. The overhead squat is the ultimate exercise for mid-line stabilization. It is, however, a very humbling movement. Let's see how we do with them today.
WOD
OHS
5-5-5-5-5
11.18.09 Grab Life by The Lemons
Congrats to Lululemon Athletica on 6th st. for celebrating their one year anniversary ! Westlake Crossfit would like to thank you all for your contributions and support throughout the health and wellness community!
WOD
10 - Burpees
10 - Pull Ups
50 - Sit Ups
20 - Burpees
20 - Pull Ups
50 - Sit Ups
30 - Burpees
30 - Pull Ups
50 - Sit Ups
11.17.09 Grace
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- Cody rocks the Getup
WOD
"Grace"
30 - Clean & Jerks 135/95
______________________
Skill Development
Kettlebell Work
11.16.09 happy monday
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WOD
5 Rounds
10 - Push Press
10 - Pull Ups
10 - k2E's
10 - Lunges 30/20
11.12.09 live by doing
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.
-Westlake Crossfit represents at Run Austin Run 5k !
WOD
10 Rounds
10 - SDLHP
10 - Box Jumps
Run 200m
11.11.09 "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.
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- Gina focuses on her next move.
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.
11.10.09 Running Conditioning
*Increase your efficiency
*Develop your endurance, strength, and stamina
*Reduce injury potential
*Improve your race times And decrease your training time
CrossFit training can get you to ultra-marathons and ironman distances in only 6-8 hours a week – compared to 15-20 plus hours with more traditional programs.
This is a supplemental program. You take this on in addition to your regular CrossFit/race training.
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We will be kicking off Tuesday at 7:30 AM at Tremont Park. The address is 2818 Montebello Rd which is off Bee Caves Rd across from the Finish Line. Please feel free to bring a friend. You do not need to bring anything except water. This first week will be free to all that come. Please feel free to bring any friends or interested parties. Shoot me a phone call or text me if you have any questions or concerns 512-680-7783. Get excited! I know several of you are running the Austin Marathon this year and this will cut down the amount of training you are doing significantly.
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts (BW)
Burpees
K2E's
11.06.09 Call of the beast
Inside all of us, a beast lies dormant. From time to time, we are able to tap into the beast and draw from its strength and power. Frequently we see the release of the beast accompanied by uncontrolled howling or wild, unpredicatable movements. We can see in this video a perfect example of someone from the gym turning on BEAST MODE!
WOD
2 Rounds of Max Pushups
AMRAP
10 Push Press
10 K2E
10 Lateral Sprawls
11.04.09 How we do
This wasnt on Halloween....just a normal weekday night for us.
WOD
Front Squats
5-5-5-5-5
50 - KB Swings
100 - Sit Ups
50 - KB Swings
11.03.09 Flexibility
Gaining flexibility is primarily about discipline. It requires neither great pain nor specialized knowledge of particular tricks. The primary key to gaining flexibility is simply to stretch often. If you do not stretch, or do so only sporadically, your gains in flexibility will be limited. To improve your flexibility, you should stretch at least once a day, and, if possible, multiple times per day. Short, repeated exposure to stretching is more productive than a single intense or long bout of stretching. For example, it is far better to stretch ten minutes per day, every day, than to stretch 70 minutes once a week. Stretching is also a long-term commitment and must be continued indefinitely to maintain and/or increase flexibility.
Flexibility is not something that automatically comes with strength training. On the contrary, strength training without stretching can lead to dramatic reduction in flexibility. In many cases, when taken to the extreme, such a lack of flexibility will result in loss of "normal" function, not to mention loss of high-performance function so important to athletes.
Making significant increases in flexibility will bring marked improvement in performance.
WOD
10 Rounds
10 - SDLHP 75/55
10 - Ring Dips
11.02.09 Chelsea
All members are required to set goals for the month...if you havent written these on the board..please do so by the end of the week.
Remember that goals must be S.M.A.R.T:
- Specific - Do you know exactly what it is that you’re trying to do and why?
- Measurable - Is there a set of criteria you can use for measuring progress?
- Attainable - I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
- Realistic - Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
- Timely - A goal should have a timeframe. “I want to do X by Y.”
- Thanks to everyone who came and threw down for the Halloween WOD in the park!
WOD
Every minute on the minute for 30 minutes complete the following...
5 - Pull Ups
10 - Push Ups
15 - Squats
