Blog Archive
Posts during February 2010
02.26.10 Results are in!!!
Congrats to our Westlake Crossfit 2010 Paleo Challenge winners Erik O'brian and Yvette Wesbecher. The results were close and we want to congratulate everyone on all their hard work and efforts. At the end of the day , Yvette and Erik showed amazing compliance with timely and ideal food logs , training at high levels and with outstanding results. We will feature a complete athlete profile for these individuals on Monday. Congrats again Erik and Yvette!!
Training of the Day
AMRAP in 20 min
20 - Double Unders
10 - Lunges r/l
5 - Burpees
02.25.10 Warrior Spirit
Check out Crossfit stud Kyle Maynard rock "Fran" . Some would say that Kyle has some physical disabilities but anyone who's seen Kyle in action would think differently. Besides being an amazing source of inspiration , Kyle is an outstanding human being. Just thought I'd give Kyle a little shot out as he came up in a conversation recently.
Training of the Day
Warm up - 25 TGUP's R/L
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5 Rounds
20 - Push Press 75#/55#
15 - SDLHP 75#/55#
10 - OHS Squats 75#/55#
5 - Hang Power Snatch 75#/55#
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Reminder : Rucksack hike this Sunday at 10am. Click here for details.
02.24.10 train, not workout
If you notice below we have decided to change the word workout to training. The reason being is as athletes what we do at our facility is train. We have specific objectives we look to accomplish - we dont just workout for the day. We want you guys to develop this mindset aswell. This isnt just some hour long workout session -this is a way of life. You are training to become physically prepared for whatever life may throw at you. What tomorrow will yield is unknown therefor our training must be broad , general and inclusive. Can anyone name the 10 general fitness skills we look to develop with our training? Post to comments...
- If that kool-aid smile does'nt brighten your day..not sure what will.
Training of the Day
Deadlifts
5-5-3-3-1-1-1
*Look to start that 2nd set of 5 reps with 80%-85% of your 1rm then gradually add weight.
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AMRAP 10 Minutes
8 - DB Thrusters 30# 20#
16 - DB Skaters (1 db)
8 - Ankle to Bar (A2B)
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Cool Down
150 - Single Unders Non stop
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02.23.10 New Goals
We saw some miraculous improvements in performance over the last five weeks. Some people almost improved 50% off their old times. Westlake CrossFit is proud of the dedication and the focused energy that everyone has demonstrated. If this much was accomplished in a mere five weeks, it is incomprehensbile to imagine what could be next. What are some of your new goals? What else would you like to cross off your bucket list? There is no day like today.
What's wrong with this picture? For every person who writes the correct answer in the comments, Coach Joss will do 10 Burpees!
Workout of the Day
Warm-up
4x Barbell Complex
WOD #1
4x
5 cleans 155#/105#
Inch worm length of gym
10 pull-ups
Rest 4 minutes
WOD #2
100 double-unders
100 weighted sit-ups
100 double-unders
Post times, new goals to comments and what is wrong with the above picture...
02.22.10 Paleo Challenge Wrap - Up
As we wrap up the Paleo Challenge with our Baseline Workout I'd like to congratulate all the athletes who took part in the challenege. The goal was to introduce you all to the effects of clean eating and consistant workouts can have. Needless to say , just in talking with many of you - the results have been overwhelming and life changing. In just 5 short weeks !!! ...Many if not all of you have decided that this needs to become a way of life..not just a challenge.
Workout of the Day
Paleo Challenge 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
Reminder : Be sure and get your log book for your workouts at the gym.
02.19.10 Improvements
Workout of the Day
Every minute on the minute for 20 minutes:
3 Hang Power Cleans 115#/75#
5 Ring Dips
7 Box Jumps 24"/18"
Many of us have done this workout before several months back. We may have ben able to increase the weight or height or the box jumps or complete more rounds. Post your times and your improvements to today's comments.
02.18.10 Change Blindness
Everyday life become routine. We do many of the same activities day-in and day-out. We brush our teeth, drive to work, eat lunch. We are so accumstomed to our habits that our brain filters out what it expects to see and what it considers superfluous information. Try to take more time today to notice some of the minute small details that we usually don't even notice.
Remember to sign up for Beyond the Whiteboard so that we can start tracking everyone's PRs and how everyone is stacking up in the WODs. Also check out FaceBook Fan Page for up-to-date articles, inspiring videos and nutritional information.
Workout of the Day
Work up to 1RM Front Squat
Rest 5 minutes
4 Rounds:
Max Bodyweight Floor Press
Max Strict Pull-Ups
Run 200M
Rest 2 Minutes
Post Totals to Comments
"All paid jobs absorb and degrade the mind."
-Aristotle
Interesting Fact: Virginia Woolf and Lewis Carrol wrote their books standing up.
Word of the Day: apotropaic
Try to be more aware and less on "automatic" mode today. Name three new things that you noticed today. Post to comments
02.17.10 Filthy Fifty
You know you have been waiting for it: FILTHY FIFTY. One of the revered CrossFit WODs, this has been known to put even the most respected firebreathers laying on the ground, gasping for air.
Here is the first comment from the CrossFit comment board:
"Last time I did this work out, I had a list in my pocket so I could remember everything. It included my name and my wife's name and cell phone in case I passed out!"
Workout of the Day
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots
50 Burpees
50 Double unders
02.16.10 What are your goals?
Everyone has their own individual goals. I know first-hand that many of us at Westlake CrossFit have expressed what they want to accomplish in life. What are some of your life goals? What are some of your goals for 2010? How can Westlake CrossFit help you reach those goals? Whether it be to get in the best shape of your life or being able to keep up with your kids, Westlake CrossFit wants to help you move towards accomplishing your individual goals. Right now Westlake CrossFit Running Conditioning Program is changing its program design to accomodate individual goals. At Westlake CrossFit we embrace change.
Many of us are already moving towards the places we want to be in the future simply through adopting the Paleo Diet. Post to the comments what some of your goals are. Remember that food logs were due for the past week if they have not been turned in already.
Workout of the Day
Snatch 1-1-1-1-1-1-1
Rest 5 minutes
1 minute handstand hold x 3
Rest 1 minute
***For every second not held = the number of burpees to do. For example: 45 second hand stand hold = 15 burpees
02.15.10 Active Rest
Westlake CrossFit now is offering Beyond the Whiteboard to track your progress with your workouts. We will be uploading the workouts to the site daily so all you have to do is enter in your time and/or reps. This is an unbelieveable tool that will make it easy to see who our top performers are in the gym and who is making the biggest gains!
Congratulations to all of the Austinites who completed the Austin Marathon this year! It was a spectacular showing of athleticism. People of all shapes and sizes competed in one of the nation's "greenest" marathons. Keith Peirce ran the marathon with the fastest time by 10 minutes of 2:20:35 - that's a 5:36/minute pace. Congratulations to Westlake CrossFit and Westlake CrossFit Running Conditioning members Matt, Owen, Bob and Kristan who completed in this amazing feat.
These brings up the topic of "active rest". After a tough workout or a hard three days of CrossFit, active rest is a great option to help expedite the recovery process. Although a bit oxymornonic, active rest helps your body recover by bringing oxygen and nutritents to the damaged muscles. Try a brisk walk or moderately paced CrossFit workout. You should not go above 65% intensity and should be able to maintain a conversation.
Workout of the Day
5 rounds
1 minute max strict pullups
Rest 30 seconds
1 minute max air squats
Rest 30 seconds
1 minute max DB Press 30#/20#
Rest 30 seconds
***These workouts allow for an incredible amount of work to be done in a small amount of time and then rest. This means that we are able to maintain a higher amount of intensity than a longer workout and then repeat this multiple times. During this workout today, sprint for a minute and then let yourself rest. Don't "game" this workout. Push yourself to the limit. Happy Monday!
02.12.10 Enthusiasm
In Coach John Wooden's pyramid of his success, he uses enthusiasm as one of his cornerstones. Enthusiasm comes from the Greek word entheos, which means "the god within." Indeed, your enthusiasm has an almost divine quality in its impact on others. Your energy and spirit stimulate the energy and spirit of team members. To be an enthusiastic person you must have your heart in your work. During todays workout, remember to bring some heart! These types of sessions require the group to feed off of each others energy, to get the best results possible.
WOD
3 Rounds
1 min Sumo Deadlift Highpull
1 min Box Jumps
1 min Ketttlebell Swings
1 min Burpees
1 min Static plate hold over head 45lbs / 25lbs
Rest 1 min
02.11.10 Standing Around
Todays WOD involves the first element of doing a proper handstand. For gymnastic moves like handstands, muscleups, pistol squats, and levers, repetition is key. You must practice these daily to not only develop the strength but also the balance, flexibility, and accuracy needed to execute these difficult movement patterns. So make a effort to "kick up" here and there, and you will be surprised how quickly your body will learn.
Workout of the Day
5 Rounds
7 Deadlifts 225 / 165
10 Handstand Kick-ups
1 min Prone Iso Hold
02.10.10 Paleo Resource
"The nutritional needs of today's humans arose through a multimillion year evolutionary process during nearly all of which genetic change reflected the life circumstances of our ancestral species. But, since the appearance of agriculture 10,000 y ago and especially since the Industrial Revolution, genetic adaptation has been unable to keep pace with cultural progress. Natural selection has produced only minor alterations during the past 10,000 y, so we remain nearly identical to our late Paleolithic ancestors and, accordingly, their nutritional pattern has continuing relevance. The preagricultural diet might be considered a possible paradigm or standard for contemporary human nutrition." -Paleolithic nutrition revisited: A twelve-year retrospective on its nature and implications
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- Noon class in lightspeed action!
Workout of the Day
AMRAP 20 Min
5 - KB Snatch R/L
7 - K2E's (unbroken)
9 - Back Squats 95/65
02.09.10 Success
In this video all time great NCAA men's basketball coach John Wooden talks about giving , sharing and success. His definition of success is suited to our belief of success here at Westlake Crossfit. Times , weights , austetics are all good things in their own right but nothing is more important to us than you giving it your best shot!!!! Keep up the hard work everyone!!!!
Workout of the Day
Push Jerk
3-3-3-3-3
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Three Rounds
15 - Burpees
30 - Double Unders
60 - Sit Ups (Anchored)
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Blog: Coach Jevon talks about mental clarity.
02.08.10 Paleo challenge week 4
Probably the most important component of your diet is where your meat comes from and how it is raised. Most commercial meats are raised on the cheapest feed available, kept in cramped unsanitary conditions, and fattened quickly to produce meat as cheaply as possible. Unfortunately the grains and soy fed to these cows, chickens, pigs, and sheep are anything but their natural diets and it affects the meat that they produce. The meat from grain-fed animals has a highly skewed omega-6:omega-3 ratio, sending the body into an inflammatory mode (some commercial meats/eggs have as high as a 15+:1 ratio of omega 6:3…when natural meats should have a more balanced ratio of 4:1 or less). Also the fat composition of these animals is altered (grain fed animals have more saturated fat, unlike grass fed with less saturated and moremonounsaturated). Essentially, you are what you eat…and what the animal eats too! Grass-fed meat (or any “wild game” not raised in fed lots on cheap grains) is more expensive, but it’s also tastier and better for your health. If you can’t find it (check your local farmer’s market) or can’t afford grass-fed meat, just trim the visible fat from your store-bought meat and help correct your omega-6:omega-3 balance with some additional fish oil. -Grass-Fed Meat vs. Grain-Fed Meat
Workout of the Day
10 - 8 - 6 -4 -2 - Cleans
2 - 4 - 6 - 8 - 10 Pull Ups
Notes: Alternate between movements ie..10 cleans 2 pull ups ...8 cleans 4 pull ups
Reminder: New class added Tuesday Thursday 10am
02.05.10 Injured or Hurt by Crossfit Unlimited
As athletes, we all get injured...or hurt...wait...which is it???
Getting hurt is an inherent part of training. No one gets through WODs on a daily basis without getting banged up, bruised, sore, exhausted, pulled too far, or jammed too hard. It takes a certain amount of mental and physical toughness to deal with pain during training. Unfortunately, injury is also a part of the sport for some crossfiters. Injuries may permanently leave their mark on a body, take a crossfiter off of the pull up bar, out of a run, or out of the cell for a period of time. It takes a different kind of toughness and perseverance to work through an injury. Read more..
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- Yvette and Gina on developing the kip
Workout of the Day
Deadlifts
3-3-3-3
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AMRAP 10 MIN
8 - DB Push Press30# 20#
12 - Squats
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Rest 5 minutes
AMRAP 10 MIN
8 - Lunges R/L 30# 20#
12 - Pull Ups
02.04.10 Shoe in
Huge thanks to everyone who donated shoes for the victims of the Haiti earthquake. Special thanks to Crossfit Fit and Fearless and Crossfit Austin who helped out tremendously in our effort , together we were able to collect and donate over 200 pairs of shoes !!!
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Workout of the Day
7 Rounds
7 - Hang Power Snath
14 - Push Ups
21- Box Jumps
Rest 90 Seconds
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Blog: Coach Jesse shares his vision board.
PALEO RECIPE
Fish & Vegetable Curry"-Nikki Young
400g (14oz) white fish fillets, cut into thick slices
400g coconut milk
2tbs red curry paste
2 carrots, cut into thin strips
2 cups red cabbage, thinly sliced
Fresh coriander. Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined. Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes, or until fish has cooked. Serve with fresh coriander leaves. Enjoy!
02.03.10 don't hold back
-thanks again to our very own Bren for a great video!
Workout of the Day
21-15-9
Front Squats 135#95#
Pull Ups
Sit Ups
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02.02.10 Dam Good
Congratulations to Coach Joss who is believed to be the first person to Paddleboard from dam to dam. The grueling 7 hr trip was documented...we will have pics and a inside perspective coming soon.
- A look inside
Workout of the Day
100 - Burpee Box Jumps
02.01.10 Paleo Challenge Week 3
As week 3 of the 5 week Paleo Challenge begins , we are extremely proud of everyone's hard work and efforts. Remember food logs are due today and to stay in the challenge a minimum of two workouts must be met weekly.
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- Erin on the rings
Workout of the Day
5 Rounds
5 - DB Snatches R/L
10 - Ring Dips
10 - Deadlifts 135#/95#
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