Blog Archive
Posts during January 2010
01.29.10 2 weeks down
Another week of the Paleo Challenge wraps up. You guys are all doing an amazing job ..the food logs have been incredible. Many of you have expressed feeling a ton better and have decided to adopt the Paleo Diet as a life long nutrition plan. to that I say Amen.
Workout of the Day
Overhead Squats
3x3x3x3x3
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50-40-30-20-10
Double Unders
Sit- Ups
01.28.10 A week in the box
Workout of the Day
4 rounds
10 - Burpees
15 - Kb Swings
20 - Thrusters 45#/25#
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Blog: Coach Jarrod talks about rest
01.27.10 ok to rest
Are you resting enough? Are you getting to your 3rd or 4th workout of the week and feeling shot? Making sure you rest adequately between your workouts is extremely important as it allows the body to heal itself and it allows you to hit each and every workout with the focus and intensity needed. Remember , its when we are resting that our bodies are adapting to stress factors placed upon it during workouts...another reason to have sufficient fuel. Don't be afraid to rest..give your body and mind the time it needs.
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- Crossfit Level 1 Cert.
Workout of the Day
As many rounds as possible in 20 minutes
10 - Lunges
10 - SDLHP 75#/55#
10 - K2E
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01.26.10 Why you got Fat
For decades we've been told gaining and losing weight is all about the calories. Just one little problem: the research says otherwise. Diabetics undergo dramatic weight changes when they adjust their insulin levels -- and so do you. Your diet determines how much insulin your body will produce over time. From the documentary "Fat Head."
Workout of the Day
5 Rounds
10 - DB Cleans 30#/20#
10 - Pull Ups
Run 200m
01.25.10 Impossible
What is impossible? I'm not so sure we can define that...as we have seen the impossible become possible. Many of you have shed the idea of something being impossible and realized that perhaps it is possible. One thing for sure is for something to be possible , we must first BELIEVE it can be done.
The L-sit, done here on parallettes, is wonderful for developing strength and control in the abdominals and hip flexors.
Workout of the Day
Deadlifts
1-1-1-1-1-1
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3x30 sec Partner L- Sits
Note: Deadlift reps should be started with 75%-85% of your 1rep max.
Paleo Challeng : Food logs are due Today. Theses can be turned in at the gym or emiled to info@westlakecrossfit.com.
01.22.10 weekend focus
Great week of training, remember that using the weekend to recover doesnt mean neglected your body. Continue to hydrate yourself and stretch. Dont abandoned your nutrional goals. One frappaccino can destroy a weeks worth of workouts in 3 sips. = )
- Owen works the pull up.
Workout of the Day
Every minute on the minute complete the following.
3 - Hang Power Cleans 115 75
5 - Ring Dips
10 - Double Unders
Notes : Time limit will be 20 min. If your enable to start new round on the minute, workout shall be done in AMRAP format.
REMINDER : Saturday Workout at Common's Ford Park !!!!! Bring Family and friends to hang out or participate!!!!
01.21.10 Hood Throwdown
Just a reminder, this Saturday our 9am workout will be held at Common's Ford Park. This will be a fun workout designed to accommodate all levels of fitness. Bring out the family to watch and/or participate. This will give everyone chance to view one of Austin's most hidden secrets (Common's Ford Park).
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Workout of the Day
Thrusters
5x5x5x5x5
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50 - Pull Ups
50 - Burpees
Notes : Gradually increase weight on thrusters to determine 5 rep max. Pull Ups and Burpees can be completed in any order.
01.20.10 Paleo fatigue
As many of you are well into the Paleo challenge , you may be noticing some troubles with feeling fatigues during work outs. When our bodies are so conditioned to run on glucose (blood sugar) for energy they become less adept at utilizing and metabolizing fat for energy. Estimates are that it takes 2-3wks to retrain the mitochondria in your cells to use fat for energy instead of sugar. Training at high intensity also increases the enzymes that are used to transport fat into the cells for use as energy. If CrossFit is relatively new to you, this process is still ongoing. Be patient. When you retrain your body to become a "fat burning machine" ..you will for sure notice increase in work capacity .
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- Coach Jarrod having some fun in the mountains.
Workout of the Day
Five Rounds
3 - Turkish Getups R/L 30#/20#
20 - Squats
200m Sprint
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Paleo Tid Bit
Eat NONE of the following:Grains - including bread, pasta, noodles, beans, potatoes, dairy (excluding eggs), sugar, and salt.
Eat ALL of the following: Meat, chicken and fish, eggs, fruit, vegetables - including lots of avocado, nuts (excluding peanuts or cashews), spices... lots of spices, and berries - they deserve a category all their own.
01.19.10 Clean week
Great job to all who threwdown in the Paleo Challenge Workout yesterday. Everyone seems to be focused and excited about the challenge. Remember setting your self up for success is key. A good way to start is to throw away any junk foods. If you need any of us to help with this process..we will be more than happy to. Get rid of it...you don't need crap lying around tempting you.
Check out this great video made by Westlake Crossfit member Bren Wilson.
Workout of the Day
6 - Hang Power Snatch 95#/65#
12 - Jump Lunges
6 - L Pull Ups
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100 Sit Ups for time
01.18.10 Shoe drive for Haiti
We really want our gym to be known not just as a place to work out, but also a place where people go to help out. So for the rest of January, we will be collecting your old shoes for the victims of the earthquake in Haiti. There is a flyer attached below, that was so generously made by our very own Gina Wilson. Please print it up, and/or email it to anyone you know. Donations can be left at the gym from 6am to 7:30pm Monday though Friday. The organization that sponsors this shoe drive is called Soles 4 Souls.
Soles4Souls: Project Haiti Relief
Soles4Souls is mounting a massive response of emergency relief to the victims of Tuesday’s 7.0-magnitude earthquake near Haiti’s capital city of Port-au-Prince. 3 million people are directly affected by the damage. Untold thousands are likely dead, and tens of thousands are injured. Probably hundreds of thousands have lost their homes and most of their possessions.
Staggering Facts
- An estimated 40,000 - 50,000 dead
- 300,000 homeless
- 40% - 50% of those left are children under 18 years of age
Why shoes are critical
People are in immediate need of the most basic necessities, like food, water, AND SHOES. Soles4Souls is working with trusted partners to provide one million pairs of new boots and shoes to help survivors locate others trapped in the rubble and begin the rebuilding process. As you can imagine, the amount of broken glass, twisted metal and raw sewage is staggering. We will rush this protective footwear to them as quickly as possible.
This is truly an opportunity for us to help, and I hope we all make a big effort to contribute.
Workout of the Day
"Paleo Challene Baseline WOD"
25 - Jumping Pull Ups
25 - Deadlifts 135# 95#
25 - Burpees
25 - Knees to Elbows
25 - Box Jumps
25 - Ring Rows
25 - Clean Press 30# 20#
25 - Jumping Pull Ups
01.15.10 Reminder
Just a reminder to all who will be participationg in the Paleo Challenge. Packet pick up and measurements take place tomorrow at the gym from 10am to noon.Be sure and bring your entry fee of $20 with you. A bunch of you seem to be really excited about the changes that are getting ready to happen in your lives. We look forward to embarking on the journey with you all!!!
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- Outdoor Crossfit group working on "active" shoulders. Do you know the difference between passive and active shoulders?
Workout of the Day
Front Squats
5-5-5-5
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AMRAP 8 min
5 - Burpees
7 - V ups
9 - KB Swings
01.14.10 Enhance your experience
Here are some great suggestions for making your Crossfit experience better. I came across this on our friends website over at Crossfit Austin. I believe the original post was composed by Cj Martin , owner of Crossfit Invictus. Anyhow I wanted to share this as I think this can undoubtedly enhance your experience as an athlete of Westlake Crossfit.
All gyms have a natural flow to them - a pattern by which members arrive, situate themselves and prepare to have a great workout. For some, it’s sprinting in and joining the already-in-progress group warm-up (ahem, “A”-Game), but for others it entails some pre-WOD mingling and catching up with friends. I love this, and heartily encourage it as our community is what makes CrossFit Invictus so different from other places. Nonetheless, I am proposing some new rules that will improve both your socializing and athletic performance. So next time you are in, go with the following flow of the gym:
2. Gather with Friends at the Back of the Building and Roll - Some of the best tools in the gym are the trigger point kits and lacrosse balls. In my opinion, they are not being used nearly enough. Rolling some of your tight muscle groups helps get needed blood flow to them, loosens them so they will contract and relax better, and generally improves their functionality for the athletic endeavor you are about to embark upon. And the great thing is, you can roll and socialize at the same time. Yes, your conversation might be interrupted occasionally by a yelp, but that’s just good fun and provides for some comedic relief. So gather there and roll while you catch up with friends.
3. Dynamic, Skill-Based Warm-Up with Group - Once group session begins, your coach will put you through a dynamic warm-up. Recognize that this is not only a warm-up, but also an opportunity to put your body in ideal positions. Use this time to reinforce proper mechanics. For instance, when you lunge, think about how you lunge in a split jerk or split clean. Are you grooving that ideal pattern, or are you forward on the toe and too narrow? Make the most of this time and perform each movement perfectly.
4. Strength/Skill Work - No ego. Nobody is impressed when you deadlift 400 lbs. and herniate two discs in the process. Strive for virtuosity here. Move well and your numbers will progressively skyrocket. Move poorly and you might get some big numbers for a while, but you also run the risk of missing valuable training sessions because you are nursing injuries. This is your chance to perfect movements without a clock pressuring you to move quickly. Take the opportunity to be perfect. Once you have been consistently perfect, then begin to be consistently perfect with big weights.
5. Timed Workout - Go hard . . . and be damn-near perfect. I can accept slight deviations of form when you’re hitting it at high intensity, but you should be striving for perfection. (And if your coach’s interpretation of “slight deviation of form” is different from yours, you are the one who is wrong. Listen to your coach and slow down.)
6. Clean Up - Once you have completed your workout, please give us a hand by wiping down the bars and placing everything back where you found it. There is, however, one caveat: Be respectful of those who are still working out. It’s better to cheer someone on or relax than walk right in front of them with your barbell and weights. Nobody likes to be last, particularly when everyone else is cleaning up around them. Wipe down your bar and do a little static stretching while you cheer for others, then you can put your gear away and give them a hand with theirs.
7. Log Your Performance - If you don’t have a Performance Log, your coach will be chatting with you this week. They are essential to tracking your athletic progress. You will never know if what you are doing is effective unless you can track what you have been doing.
8. Post-WOD Recovery Work - If your coach puts you through a post-WOD recovery drill (stretching or additional skill work) please view it with the same respect you view the first portions of the workout. Recovery is instrumental to getting more fit. If you slack here, it will show. If your coach ran out of time, you’re not excused from stretching. Most of you know our protocols for post-WOD stretching, and even if you don’t, any stretching after your WOD is better than none. Get it done - your body will thank you.
Workout of The Day
Three rounds
50 - Squats
7 - Muscle Ups
10 - Hang Power Cleans
01.13.10 Our Promise to you
As coaches we promise to continue to learn all the various ways and methods to help people achieve optimal fitness and discover they are capable of more than they ever imagined.
Workout of the Day
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
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Article : NY Times - Caveman lifestyle finds NYC
Need ideas for food for our upcoming Paleo Challene? Check out the coach's daily food log in the gym.
01.12.10 2010 Paleo Challenge
Westlake CrossFit will be conducting it's 2010 Paleo Challenge! Although completely optional, we challenge each and everyone of you guys, to see if you can eat and train like a caveman for 5 weeks. The paleo diet is an incredible way to shed pounds and increase performance by eating the way our ancestors did before the advent of modern agricultural techniques. The challenge will begin on January 16th at 10 a.m. at the gym. We will be handing out information packets as well as measuring body composition. You must attend this meeting or schedule a time to meet a trainer privately before January 19th. The following Monday we will do a baseline workout, that we will revisit at the end of the 5 week period to check progress. The man and woman who show the most improvement in fitness and physique, will win 1 free month of membership, as well as split the entry fees of all the participants. Winners will be voted on by your trainers at the end of the 5 weeks. Read rules and requirments.
Workout of the Day
Deadlifts
3-3-3-3
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7 Rounds
7 - Pull Ups
7 - Box Jumps
200m Run
01.11.10 Hold It
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- Wall sits are a form of isometric training. Isometric training has been shown to strengthen stabilizer muscles and help with muscle fiber recruitment. For example, gymnasts are extremely strong at great ranges of motion through the practice of isometric holds.
Workout of the Day
"Elizabeth"
21-15-9
Cleans 135/95
Ring Dips
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Partner Med Ball Wheel
01.08.10 Intensity
Intensity in competition is sought by athletes and desired by coaches. An intense athlete performs with purpose, single mindedness, and laser focused energy. One common misconception surrounding intensity is that there is a magical point of intensity that leads all athletes to great performances. This mistaken belief can lead coaches to giving the classic pre-game pep-talk to get the team psyched up. Unfortunately, the pre-game talk may help some athletes while annoying others. Research in the field of sport psychology has found that intensity exists at an optimal zone that is individual to each athlete. Each person has his/her level or zone of intensity where he/she performs best. Optimal intensity refers to the ideal level of physical and mental intensity that allows an athlete to perform his/her best (Taylor & Wilson, 2005). Read more...
- Coach Jesse explains the Workout of the Day
Workout of the Day (Courtesy CF Calgary)
7 Rounds
10 - Burpees
30 - Jumping Pull Ups
50 - Double Unders
90 second rest
01.07.10 The Pay Off
Like most things in life , Crossfit certainly does not yield success to those who are inconsistent. 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 to discouragement and a lack of motivation. Motivation follows action ..Not vice versa...Motivation comes through a commitment 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 consistent.
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Workout of the Day
Overhead Squat
5-5-8-11-15
Note : Gradually work up weight to perform 15 rep max.
01.05.10 Goals
As we welcome a New Year many of us have welcomed a plethera of New Year resolutions. These ideas of change mean nothing without action and persistance. Were here to help you with your fitnes goals , be sure to write down a goal or two on our goal board and get with a coach to discuss your goals.
- relaxing or recovering?
Workout of the Day
As man rounds as possible 20 minutes
6 - SDLHP
6 - Burpees
6 - Hang Power Snatch
Note: Guys use 65lbs and girls use 45lbs for high pulls and snatch.
01.04.10 Operation Break-Through
- Are you ready for 2010 to be your break-through year ?
- Are you ready to commit your mind , body and soul toward achieving your fitness goals?
- Need a little extra personal accountability and guidance?
If you answered yes to any of these questions..Operation Break-Through is for you. This 5 week program is only open to 4 people. I will personally take on 4 individuals for training and nutritional counseling for 5 weeks. (15 Sessions)
Start Date: Jan 11
When: M/W/F 10am
Cost: $200
Where: Westlake Crossfit
Don't miss out on this unique opportunity , Call Jevon 512-744-3880 for more details !!
Workout of the Day
"Chelsea"
Every minute on the minute complete the following....
5 - Pull Ups
10 - Push Ups
15 - Squats
You are "knocked out" when you can no longer complete a round within the min. Time limit is 30 min.
Post rounds completed within the minute to comments.
