Blog Archive
Posts during March 2010
03.31.10 Whos' Bad ?
Great month of training , I've seen a ton of improvement in areas that I consider important in having longevity as an athlete. One thing I have noticed is a relentless approach toward excellence , not settling for inefficient and faulty movement patterns. A desire to become better , many of you have dedicated your time to simply improving. Whether this means coming in a bit early to to refine and improve your skills, or dedicating yourself to improving flexibility. I've witnessed this approach from many of you and I am encouraged and inspired by it. Damn you guys are some badasses!! Lets make April even better!
- WLCF crew getting down with the row!
Training of the Day
"Fight Gone Bad Tug of War" by Matthew F.
Who's the baddest? You or your partner?
In this version of Fight Gone Bad, you go head-to-head in a Tug-O-War with your partner. Partner A goes first and has 1 minute to accumulate as many reps as possible. His number becomes the working score for that movement for the pair of athletes. At the call of "switch", instead of switching movements as in a normal FGB, Partner A rests, while Partner B takes his turn on the same movement. His goal is to reduce the score back to 0 (or lower). The pair continues this way, competing to keep the score on the positive or negative side of zero through each of five stations (Wall Ball, Sumo Deadlift High Pull, Box Jump, Burpees & Row) alternating as described. At the end of one round there is a 1 minute rest during which you may change which partner goes first.
If you do not have a partner, proceed through the workout as one person of a pair (taking the minute off as if you had a partner) and try to accumulate as many points as possible.
03.30.10 The Gainer
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.
- Shaneen snatcth training
Training of the Day
Press 5-5-5-5
Push Press 3-3-3-3
Push Jerk 1-1-1-1
03.29.10 Weekend Warriors
For those of you who didn't know, WLCF coaches, Joss and Jesse, competed against one another in the Colorado River Ramble this past weekend. Jesse had Miles McGriff with him in a sea kayak, while Joss and Chris Ryan piloted a YMCA canoe. Both teams competed on a 10 mile course against other "professional" paddlers. The course consisted of 2 laps from the Lamar bridge to Redbud Island. The start of the race, graced us with a 30 mph headwind that kicked up some whitecaps as all the teams proceeded upstream toward Redbud Island. Miles and Jesse seemed to be struggling with synchronizing their strokes, so Chris and Joss decided to make their move and pass, much to the dismay of the other team. After the turn at Redbud, the race continued to heat up as the teams headed with the current to the Lamar bridge. It was obvious at this point in the race that niether team was going to win overall, so it became an inner-gym grudge match between the coaches. Unfortunately for Team Obrien, Team McKernan had enlisted a human machine as the bow rower in the boat. Chris' relentless, and highly uncoordinated paddling seemed to increase the lead every turn of the river. In the end Coach Joss' canoe finished in 2 hr 10 min and Coach Jesse finished in 2 hr 20 minutes. Both teams had a blast and decided they would never humiliate themselves like that again.
We named our canoe "The Irish Package" !
Training of the Day
4 Rounds
5 Cleans 155/115
8 Sprawls
10 Pullups
Partner Tabata
8 Rounds
Wall Ball
Situps
*Teams of two trade off after 20 second intervals with a 10 second break.
03.26.10 Upside Down
We have a couple of new programs that are up and running at Westlake Crossfit.
Strength Training w/ Jesse T/Th 7:00am (Focus on Strength development)
Outdoor Group Training M/W/F 6:00am (High Intensity Outdoor Conditioning w Circuit Training)
KettleBell Class coming soon!!
To learn more about these programs please contact Jevon at 512-744-3880.
- Wendy gets inverted!
Training of the Day
Overhead Squats
5-3-3-1-1
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5 Rounds
10 - Med Ball Cleans
10 - Burpees
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Partner Ab Wheel
03.25.10 Every minute
Coach Jarrod demonstrating proper overhead squat technique
Training of the Day
Every minute on the minute for 20 minutes:
5 Box Jumps
7 Knee-to-Elbows
9 Air Squats
***At the 15 minute mark, add one repetition to each exercise every minute
03.24.10 A Look Inside
We now have everything we need to open up our programming to the full spectrum of Crossfit exercises. Over the past week you may have noticed you have been able to implement heavy squats in a metcon , rx kb's and done some rowing. These things with a gamet of other exercises will surely enhance your experience and render superior fitness.
Training of the Day
"Lynne"
5 Rounds
Max Reps Body Weight Bench Press
Max Reps Pull Ups
Rest 3 Mins
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5 Spots left for Rowing Excursion
03.23.10 TOD
- Mariah shows great depth while doing a back squat.
Training of the Day
2 Rounds
400m Run
25 - Deadlifts 225 165
50 - KB Swings 16kg 8kg
200 m Farmers Walk
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5 Spots left for rowing excursion. Cost is $7 per head for an hour on the lake. Please RSVP to save your spot.
03.22.10 Going nuts
Interesting read I came across concerning the nutrional factors regarding nuts...there has been some speculation about whether or not nuts are a good source of nutrition. Mark S. from Mark's Daily Apple tackles the subject.
"Nuts have gotten a surprising amount of flack as of late. Many nuts have a fairly high PUFA content, and most of that PUFA is Omega-6, which is the bad one. It’s easily oxidized, highly unstable for cooking, usually rancid on the shelf, and, thanks to government farm subsidies and public hysteria over animal fat, it’s in absolutely everything nowadays. We Primal types generally avoid it for good reason, and that tends to influence how we react to the O6 content of nuts".. Read more...
- Noon crew prepares for the 1mile loop
Training of the Day
AMRAP 20 minutes
10 - Back Squats 135 / 95
4 - TGUP's 16kg / 8kg
4 - Handstand Kick Ups
5 - Burpees
Coach's Note: The goal here is to just stay moving for twenty minutes. A nice steady productive pace , not looking to "Fran" this one.
03.19.10 taking to the max
Today we will be testing some of your max efforts. We are accustomed to testing this in the form of strength but today we will be testing you in multiple domains. There will be no time limit or restrictions on attempts accept for the mile run, you get one shot at that one.
- Jason finishing out a thruster!
Training of the Day
Mile Run for time
Max Weight Turkish Get Ups
Max Height Box Jump
Max L - Sits
Max Handstand Hold
03.18.10 wcf gym rules
We've comprised a few rules that we think will enhance your experience and add to your safety here at Westlake Crossfit. We value with great emphasis your experience while training at your facility. Please take the time to familiarize yourself with these simple but impactful rules.
1. No Egos. This speaks for itself.
2. Arrive on time. This means five minutes early.
3. No cleaning up before everyone is done with their workout. Encourage and cheer on others. We are a team and we all deserve the support of our teammates.
4. Respect the equipment. Absolutely no unnecessary dropping of the equipment.
5. Respect fellow CrossFitters. Introduce yourself to anyone you do not know, be considerate of others' space, and treat others with the respect that you would like bestowed upon yourself.
6. Clean up after yourself. We are not your Moms or personal assistants. Please put equipment back in its intended spot and disinfect after use.
7. Coach knows best. What your coach says goes. Even if you do not agree with what is being said , the Coach has the ultimate decision.
Training of the Day
7 Rounds
7 - Thrusters
7 - Muscle Ups
Run 200m
Rest 90 sec.
* Sub 7 Pull Ups 7 Dips for Muscle Ups
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*Westlake Crossfit will be conducted a 45min Sprint workout thisSunday at 11am at Austin High. This will be super fun and a chance for you to get outside the box and open it up a little.
03.17.10 Team TOD
Todays training will be done in teams of two. Reps will be split in half and done amongst the teamates. Only one team member can do "work" at any giving time.
Training of the Day
For Time:
100 Squats
80 K2E’s
60 SDLHP 95/65
40 Burpees
20 Snatch 95/65
40 Pull-ups
60 Shoulder to Overhead 95/65
80 Box Jumps
100 situps
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Blog : Coach Jevon recaps sectionals
03.16.10 new tools
As most of you know , we all have received some new equipment. We want you guys to have the best tools for your training. As a reminder we ask that you respect YOUR equipment , please no unnecessary dropping of weight . This is not only dangerous but extremely harmful for the equipment. Also remember to wipe down and disinfect your equipment after usage.
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- Cody gets a swinging
Training of the Day
Back Squat
5-5-5-5-5
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L- sit
3 x 30 sec
03.15.10 what a weekend
What an amazing weekend , congrats are in order for the 30 men and women who will be advancing to regional. Although our athletes fell short in this accomplishment , they certainty did not fall short in their unbelievable efforts and determination. We are so very proud of you all. Win , lose or draw , you all showed amazing sportsmanship and displayed the character of someone associated with our brand.
Training of the Day
"Helen"
Three Rounds
400m Run
21 - KB Swings 24k 16k
12 - Pull Ups
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Watch video from the weekend !!
03.12.10 Be Great
Training of the Day
"Fran"
21-15-9
Thrusters 95# 65#
Pull Ups
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Reminder : There will NOT be Saturday class this weekend as we will be cheering on Mariah , Miles , Chris , Jesse , Jarrod and Jevon in this weekends Sectionals. Best of luck to all the athletes. Follow us live on our Facebook page for up to the minute updates!
03.11.10 Sectionals
This weekend a few of Westlake Crossfit members and coaches will be competing in the South Texas Sectional. This is the first round of quilifiers into the Crossfit Games. The event will be held Saturday and Sunday at Camp Mabry. Come out and support your athletes!!!
Training of the Day
Snatch Grip Deadlifts
5-5-5-5-5
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AMRAP 10 minutes
5 - DB Squats Cleans
6 - Ring Dips
7 - Box Jumps
03.10.10 Stretching and 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 . By Roger Harrell
- What kind of comittment have you made to increasing your flexibility ? Do you value stretching at the end of a workout just as much as the workout ? If not ...you are doing yourself a huge disservice.
Training of the Day
"Annie"
50-40-30-20-10
Double Unders
Sit - Ups
* Sit ups can be anchored.
03.09.10 BUSTED !!
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- Coach Jarrod was secretely photographed devouring a cookie cake , could this be the catalyst for his abnormal strength?
Training of the Day
AMRAP 20 minutes
5 - Burpees
5 - OHS 95/65
5 - K2E's
* Athletes must complete a 400m sprint at the 5 , 10 and 15 minute marks.
03.08.10 Buddy Lee
Attempting double unders only when they come up in TODS won't be enough to get you to jump rope like Buddy Lee. Practicing 5 to 10 mins before class can do wonders. Here are a few tips..
1) keep your elbows in close to your body, that is, don't let your hands stray too far away from your torso.
2) try keeping your hands slightly in front of your hips instead of on either side of them (upper arms will be parallel to your torso).
3) its all in the wrists, turn them over faster instead of jumping higher. 4) practice practice practice. +1 for working on DU's as part of warmup.
Training of the Day
Three Rounds
50 - Double Unders
21 - KB Swings
12 - Pull Ups
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Congrats to Erika who received her Crossfit Level 1 certification this past weekend!!!
03.05.10 Snatch it Up
- How can we tell that this athlete is in the process of pulling himself under the bar and no longer accelerating himself upward?
Training of the Day
Skill Work : Pressing Snatch Balance , Heaving Snatch Balance , Snatch Balance
Snatch
1-1-1-1-1-1-1
*Do not be in a rush trying to get through your sets , the snatch is a highly skilled movement that requires laser focus. Approach each rep with focus and concentration.
Reminder: Meet at YMCA at 11am Sunday if you plan on running the 3.2 mi with us at town lake. Whoever finishes first is buying lunch.
03.04.10 Intensity
Training of the Day
30 - Burpees
400m Run
Waiter Walk 400m 45# 25#
03.03.10 Omega 3's
We encourage our athletes to take fish oil for a number of reasons , helping with recovery and reducing muscle soreness are just a few of many reasons to consume fish oil. Here are a few benifits associated with consumption of fish oil...
- Reduce inflammation throughout your body
- Keep your blood from clotting excessively
- Maintain the fluidity of your cell membranes
- lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
- decrease platelet aggregation, preventing excessive blood clotting
Robb Wolf suggest as a rule of thumb you should be taking 1/2 gram of EPA/DHA for every 10lbs. body weight...so follow my math for a person who weighs 140 lbs:
140 lbs/10= 14 X .5 grams = 7 grams = 7000 mg of epa/dha....
Costco (Kirkland Brand) capsules are 1000mg, but only 300 mg of EPA/DHA.... so that means 7000mg /300mg = 24 capsules....
If that seems like a lot...it is! Start with 3 at each meal (3X per day)....and work up to your prescribed amount.
Training of the Day
Skill Work: Muscle Up Progression
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3 Rounds
50 - Air Squats
7 - Muscle Ups
10 - BW Deadlifts
03.02.10 Do you know Max?
- Rucksack hike WLCF crew!
Training of the Day
Max Reps Clean & Jerk 135#/95#
Rest 2 min
Max Reps Box Jumps 4 min
Rest 2 min
Max Reps Pullups 4 min
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03.01.10 rising to the top
Paleo Challenge Winners
Erik O.
Weight -5.6lbs
Body Fat -3.2%
Inches Lost -8
Baseline Wod Improvement -5:23
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Yvette W.
Weight Lost 4.4 lbs
Body Fat -2.9%
Inches Lost -9
Baseline WOD Improvement -8:20min
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Congrats once more to our 2010 Paleo Challenge winners Erik O. and Yvette W. !!
Training of the Day
Overhead Squat
5-5-3-3-1-1-1
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Westlake Crossfit Outdoor Training Group
Mon - Wed - Fri
6am
Location: Westlake Village (Tylers Sporting Goods)
Call 512-744-3880 for more details
