Blog Archive
Posts during December 2009
12.31.09 iron will
Westlake Crossfit member Juaquin set out to accomplish a goal he set for himself , the goal was to get a muscle up. Juaquin not only set this goal , but he put forth the action needed for accomplishing this goal. Juaquin would show up to class 15 min early and practice progressions and technique diligintly . Instead of getting frustrated and unmotivated Juaquin used every failed attempt as a lesson learned and something to build on. Juaquin has motivated me immensely over the last three months , its was an honor to watch Juaquin complete his first muscle up last night , in fact he completed two. Great job Juaquin
"Ask not what is it I want , but rather what am I willing to do for what I want"
Workout of the Day
5 Rounds
20 - Lunges 30/20
15 - Push Presses
10 - K2E's
5 - Burpee Box Jumps
12.30.09 Outdoor Training
Start your New Year off by enrolling in one of our Outdoor Training Groups. These classes generally focus on building cardio endurance and building lean muscle with body weight exercises. Enroll before Jan 4th and recieve 20% off your first months dues.Call 512-744-3880 for more details.
Workout of the Day
200 - Double Unders
100 - Sit Ups
200 - Double Unders
12.29.09 new year
We have a ton of new things in line for the new year..check back reguraly for details. These things include new classes , paleo challenge and more...we plan on hitting the ground running for 2010.
- Erik puts together another great workout.
Workout of the Day
Deadlifts
5-5-5-5
___________
AMRAP
5 - DB Cleans
5 - Pull Ups
*Coach Jesse got his Dad to commit to strict Paleo for 3 months..read about the results.
12.28.09 SMA awareness wod
Today Westlake Crossfit teams up with Crossfit affiliates around the country in an effort to raise awarness for Spinal Muscular Atrophy (SMA). This disease has and continues to affect thousands of families worlwide as there is no known cure.
- Dynamic warm ups are used to prepare the body for movement and increase blood circulation.
Workout of the Day
"Bugaboo"
200 Reps
Thrusters 75/45
* Read a crossfitters story about how SMA has affected his family.
12.23.09 Olympic lifting
These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object as is commonly required in nearly all sports.
In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively.
Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.
Sadly, the Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and technical nature. CrossFit makes them available to anyone with the patience and persistence to learn."
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- evening posse poses for the cam!
Workout of the Day
Snatch
1-1-1-1-1-1-1
12.22.09 Crossfit Women
Workout of the Day
"Chris"
12.21.09 your own credit
We all at some time or another have saught credit from others , but when we do the right things that are not so public its important that we give ourselves credit. No matter how big or small give yourself credit, it will shift your energy and set you up well to begin the next day feeling even more connected to your life than the day before. What is something you can give yourself credit for? We'd love to hear about it..post to comments.
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- the group gets some knee to elbow action
Workout of the Day
Overhead Squats
3-3-3-3
Rest 5 min
4 Rounds
10 - db cleans
10 - Burpees
12.18.09 utilize your time
The next time you find yourself early for class try and utilize the time wisely . Foam rolling , trigger point therapy and working the jump rope are just a few ways to use your time wisely. Excellence is a connstant pursuit.
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- Mike works the paralettes
Workout of the Day
"Uphill Skinny Fran"
9-15-21
Thrusters 75 /55
Pull Ups
12.17.09 Big Biceps
Workout of the Day
Deadlifts
3-3-3-3
Rest 5 min
___________________
AMRAP 10 min.
5 - Pistols
5 - HSPU
5 - Latteral Sprawls
12.16.09 Gift of Health
The holiday season is in full swing! Still looking for gift ideas? How about considering giving the gift of health? Westlake Crosssfit Gift Certificates are available. You can choose from a variety of packages for all ages.
Please call 512 -517- 6312 to speak with a member of our staff.
Workout of the Day
Five Rounds
8 - Squat Cleans 135# / 95#
12 - Ring Dips
12.15.09 Fitness in 100 words
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.
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- Erica presses with active shoulders.
Workout of the Day
Push Press
3-3-3-3
Rest 5 Min...
AMRAP 10 Minutes
7 - K2E's
7- Burpee Box Jumps
12.14.09 Fitness Is
Great blog post I came across..In my opinion this should be required reading for any individual who considers themself "serious" about fitness. The post belongs to Blair Morrison. Below is a excerpt from the post.
Your fitness is not the gym you join or the site you follow. It’s not the shoes you wear, the weights you lift, or the nutrition book you read. Fitness is not your yoga mat. It’s not the Workout of the Day.
An individual’s fitness is, essentially, his decision. And it goes beyond deciding to surround himself with the various tools mentioned above. They help, certainly. If I want to cut down a tree, I’m better off using an axe than an icepick. But I still have to go out and chop the fucker down.
Sadly, unlike in the lumber industry, we can’t hire someone to chop this tree down for us. Fitness depends on two things: agency and ownership, and they span disciplines. Look at any sport and compare athletes of similar natural ability.The engaged athlete following an average program will outperform the dispassionate athlete following an exceptional program. Every time. Read more..
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"If you lack the courage to start, you have already finished"
Workout of the Day
Five Rounds
5 - OHS
10 - Pull Ups
20 - Weighted Sit Ups
12.11.09 Crossfit Games 2010
The 2010 Crossfit Games will be held July 16 -18 in Aromas, California. For all the latest news check out the Crossfit Games website. Because of last years great succes, the starting point for athletes will be a sectional competition to qualfy for regionals.
Two Sectionals
North Texas / Oklahoma / Arkansas Sectional: March 13-14
Next Generation CrossFit 7709 East 42nd Place, #116 Tulsa, OK, 74145
Texas (North of El Paso across), Oklahoma, Arkansas
Regional Seeds: 30 men, 30 women
Central and Southern Texas Sectional: March 13-14
Austin, TX
New Mexico, Texas (El Paso across and South), Louisiana
Regional Seeds: 30 men, 30 women
- Crossfit women compete in final event at the 2009 Crossfit Games.
Workout of the Day
Spend one minute at each movement accumulating as many reps possible - 3 rds with 1min rest after all movements are complete.
SDLHP
Jump Rope
Push Press
Box Jumps
Wall Ball
12.10.09 No Oatmeal
When you’re looking for a protein-packed breakfast, eggs and meat seem like the most obvious choice. But if you go for the most obvious choice every single morning, it’s easy to get stuck in a rut. So on those mornings when meat and eggs aren’t what you’re craving and you wake up feeling less like a hunter and more like a gatherer, try Mark’s Daily Apple reader Doug Descant’s ingenious recipe for No-atmeal.
Pronounced “note-meal” (as in, no oatmeal) Doug’s recipe, that he submitted for the Primal Cookbook Challenge, is for all you ex-cereal lovers out there and for anyone who needs a warm bowl of comforting goodness on a cold winter morning. As Doug says, “it’s a hot meal full of essential proteins and fats, not to mention the necessary vitamins and minerals, in order to stay energized for the cold weeks ahead.” Get Recipe ...
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- Kolton drives up agressively during max thruster.
Workout of the Day
Front Squats
3-3-3-3-3
*Try and work up to 85% of 1RM
12.09.09 Double Unders
The Double Under can be a tough and frustrating movement to develop causing athletes to stay away from putting in the time and dedication needed to learn and develop the movement. But the Double Under yield great rewards in developing competancy in the 10 General Fitness Skills - perhaps all ten. Don't shy away from challenges , most of the time its the things that challenge us most that deliver great rewards. Work your double unders , be patient but persistant and you too will look like Speal.
- Speal rocks Annie
WOD
"Annie"
Double Unders
Sit Ups
50-40-30-20-10
12.08.09 10 minutes
10 minutes by Crossfit OneWorld
10 minutes. Over the course of an entire day, 10 minutes is a drop in the bucket. That being said, it is hard to believe that you can get an effective CrossFit workout in just 10 minutes! In my opinion, the 10 minute or less workouts are the best and the worst of what CrossFit as a program offers. The best because in the 10 minute or less realm, you can throw yourself at the workout full tilt boogie. The worst because in the 10 minute or less realm you can throw yourself at the workout full tilt boogie. That level of intensity gives you the best return at attempting to achieve the best fitness level possible, but it wrecks you!!! All my puke sessions from CrossFit workouts have happened in the 10 minute or less time range. Now, don't get confused.... we still need to do longer workouts, lift heavy, and run those damn 5k's, but there is a lot of good potent stuff happening in the 10 minute workout range.
You've seen infomercials on TV that promise you weight loss and getting fitter in 10 minutes or less (three payments of $19.99). Why is CrossFit different? Well, look at those infomercials. All the people that are doing a demo of the product are always smiling while they are working out. The infomercials use language like "it's easy" to sell their product to a lazy populace that is always looking for the easy way to accomplish something that actually takes effort.
Could you imagine a CrossFit infomercial? People actually working hard during a workout. Close-ups of people lying on the floor in a puddle of sweat flopping around uncomfortably. The camera would zoom in on a CrossFit athlete to get a testimonial regarding the workout. The athlete would mumble some incoherent words while gasping for air..... CrossFit would not sell shit!!!
Training with intensity is how you see positive results in a short period of time. Unfortunately, training with intensity also sucks, so not a lot of people can gut it out on a regular basis. Huge kudos to all of you who stay consistent!
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WOD
3 Rounds
15 - DEADLIFTS 225/165
20 - PULL UPS
12.07.09 Soreness
Many of us, if not all of us in the Crossfit world have experienced "real" muscle soreness. You know the kind that leave you feeling like you've been beat with a bat or two . Or the kind that makes getting out of bed seem like a NASA mission. We all to some degree have experienced these symptoms , but understanding why and how to treat these pleasures are important. Read more...
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WOD
Clean
1-1-1-1-1-1-1
___________________
AMRAP 10 min.
10 - Box Jumps
10 - Push Ups
10 - K2E's
*Westlake Crossfit Running Group Meets Tues / Thurs 7:30am
12.03.09 Born to Run
So Ive been reading the book Born To Run by Christopher McDougal.The book recounts Christophers interactions with the Tarahumara Indians. Isolated by the most savage terrain in North America, the reclusive Tarahumara Indians of Mexico’s deadly Copper Canyons are custodians of a lost art. For centuries they have practiced techniques that allow them to run hundreds of miles without rest and chase down anything from a deer to an Olympic marathoner while enjoying every mile of it. Their superhuman talent is matched by uncanny health and serenity, leaving the Tarahumara immune to the diseases and strife that plague modern existence.
I found an interesting super energy drink recipe used by the Indians. Its called Iskiate, and is made from a superfood called the chia seed. You can find chia in most bulk sections of supermarkets like Whole Foods and Central Market. Give it a try.
1 ounce of chia seeds
1 cup of water
The juice of 1 lime
sugar for flavor
Mix ingredients and stir for about 3-5 minutes until the seeds are well stratified in the cup. Place in the fridge to chill. It will end up becoming a gel that you can drink kinda like the Goo that runners use for energy.
WOD
4 rounds
15 SDHP
10 Burpees
5 muscle ups or 10 dips
10 Pullups
12.02.09 Way of Life
Fitness is a way of life , as much as we believe in our trainers and our programs - we understand that your results are gonna be most impacted by the things you do or dont do outside of the gym. Its easy to do the "right" things within that 1hr you spend inside our facility but lets be honest that simply is not enough. Eating well consistantly , stretching , active recovery outside the gym is whats gonna greatly impact you and your goals. Take the knowledge you have been giving and start to apply it to the point it becomes a way of life.
WOD
"Crossfit Total"
Back Squat
Press
Deadlift
* The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
12.01.09 Easy to do, easy not to do
It's only fitting that I came across this video yesterday as I was talking to a member about success...As we talked we realized that the difference between success and failure boils down to ones ability to consistantly take the actions necessary toward ones goals. Excuses will always be there , so will the opportunity for you to take action. Don't underestimate your decisions..the decisions you make -no matter how small , have a tremendous effect on your future.
WOD
Every minute on the minute for 20 minutes complete the following
3 - Hang Power Cleans
5 - Ring Dips
7 - Box Jumps
