Blog Archive
Posts during April 2010
04.30.10 heirachy of developmemt
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In both the CrossFit Hierarchy AND Maslow’s Hierarchy, the base of the pyramid is NUTRITION (food in Maslow’s)—you must fuel your body with well-balanced meals and nutrient-rich foods before you can expect it to meet and exceed the demands you place on yourself everyday and for us, the extra demands of CrossFitting.
Training of the Day
" Running Grace"
10 - Clean & Press
Run 800m
10 - Clean & Press
Run 400m
10 - Clean & Press
Run 200m
04.29.10 Come Play
Just a reminder , Gravity Games will be held Friday at 1pm and Saturday at 10am. Participants will have the opportunity to test their skills ; balance , coordination, flexibility and agility. Guest Coach Jamie Wheal will share with us his very special talent of Dynamic Play. Members will be shown innovative ways to use objects such as stability ball , indo boards, slack lines and bosu tramps to name a few.
Training of the Day
3 Rounds
21 - Deadlifts 225 / 165
12 - Dips
21 - Box Jumps
* Every 3:30 a whistle will blow indicating you have to do 2 Turkish Get ups on each arm.
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4 Rounds
20m Sprints
60sec on / 60sec off
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Partner Ab-Wheel
Westlake Group Outdoor Training has a new location opening up!
We are starting classes May 3rd @ Pease Park
(1100 Kingsbury St.)
Mon-Wed-Fri
6am-7am
Limited Spots - Sign Up Now!!
04.28.10 Benefits of the Snatch
Full snatches have value for all athletes because they involve so many of the larger muscle groups in a dynamic fashion. In fact, every muscle in the body is activated during the execution of a full snatch, including smaller groups such as the biceps and calves.
The snatch is a high-skill movement, so every rep requires absolute concentration on the part of the athlete, which means the nervous system receives much more stimulation than when a static exercise is done. Whenever an athlete masters the technique in the full snatch, he has learned to trigger the necessary form cues instantly, and this skill is transferred to all his other athletic endeavors.
In other words, learning how to do a full snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination and mental acuity.
- Next generation CF stud Gus McKernan.
Training of the Day
x 3 Warm Up: Burgener Warm Up , Floor Flow
Snatch Practice
1-1-1-1-1-1
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5 Rounds
8 - Burpess
8 - Pull Ups (CTB)
20m Waiter Walk 45/35
04.27.10 Paleo Testimonials
Training of the Day
Back Squats
5-5-5-5-5
@70% - 80% 1RM
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Rest 2 Min
4 Rounds
20 - Kb Swings 1.5 pod 1pod
20 - OH Squats 45#/25#
200m Runs
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AMRAP 8 Minutes
10 - Renegade Push Ups 30/20
10 - K2E's
04.26.10 2 weeks in the bag
We are 2 weeks through with our spring leaning challenge. As a whole , the food logs are very impressive. However, one common trend amongst our athletes is the long hrs between meals. Fuel up on those snacks and keep the body out of times of Famine. Paleo Kits are great tasting Paleo approved snacks...Check em out!!
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- Beth focuses on her next move.
Training of the Day
Shoulder Press
3-3-1-1-1
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800m Run
10 Box Jumps
10 Ring Dips
10 Weighted Situps
400m Run
20 Box Jumps
20 Ring Dips
20 Weighted Sit Ups
200m Run
30 Box Jumps
30 Ring Dips
30 Weighted Sit Ups
04.23.10 Paleo
- Challenge yourself to go Paleo all weekend!
Training of the Day
"Cindy"
AMRAP 20 min
5 - Pull Ups
10 - Push Ups
15 - Air Squats
04.22.10 Artificial Sweeteners
Sold commercially under names like NutraSweet, Equal, Spoonful, Equal-Measure and Canderel, aspartame can be found in more than 6,000
products. "Aspartame (NutraSweet) appears to cause slow, silent damage in those unfortunate enough to not have immediate reactions and a reason to avoid it. It may take one year, five years, 10 years, or 40 years, but it seems to cause some reversible and some irreversible changes in health over long-term use. "Aspartame has a profound effect on mood and cognition....depressed mood, anxiety, dizziness, panic attacks, nausea, irritability, impairment of memory and concentration." Ralph Walton, M.D......More
- Sorry Chris but Ive been waiting for a good reason to post this pic...what better time than your 30th birthday!!! Happy Bday big guy!!! Let the captions begin!!!
Training of the Day
Deadlift
5x5x5x5
* Dont even think about increasing weight until you can execute the movement with ideal form.
Rest 3 min
5 Rounds
45 seconds Max Wall Ball
Rest 15 seconds
45 seconds Max Kb Swing
Rest 15 seconds
45 seconds Max K2E's
Rest 1 minute 15 seconds
* Thanks to our friends at Crossfit Invictus for inspiring this one.
04.21.10 Rest and Recovery
When your trainer suggest rest and recovery , its not because him/her are tired of seeing you. We love seeing you guys and want you to get as much from our programming as possible. But adequate rest and recovery are essential to longevity and perfromance..
Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtaining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.
Training of the Day
40 - Clean & Press 95# 65#
150 - Double Unders
40 - Burpees
200m Farmer Walk 70# 60#
*Sub tuck jumps for double unders
04.20.10 The wall comes down
Most of you have seen the new changes to your facility , because we have attracted and continue to attract the best members in Austin we have knocked down a wall giving you all an additional 400 sq ft for your enjoyment!
Training of the Day
"Isometric Training"
Max Hold Barbell Overhead 45# 25#
Max Wall Sit
Max Chin above bar
Take the tally from times above and subtract that from 20 , the number left is the time you will do the following for.
AMRAP
5 - Front Squats 135# 95#
7 - Ring Dips
9 - Pull Ups
04.19.10 jump in
Food logs are due today , these can be emailed to info@westlakecrossfit.com or turned in at the gym. Lets have another strong week , you all have been rocking! Just a reminder... your capabilities our boundless , we only limit ourselve by which we decide to. Break down those mentall barriers and dont be afraid to think the unthinkable!
Training of the Day
3 Rounds
Max Bench Press @ BW
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5 Rounds
5 - Man Makers 30# 20#
Run 400m
04.16.10 Hilarious!
Training of the Day
Warm Up
3 Rounds
Sumo Med Ball Throws
Partner Max Strict Pull Ups
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Split Jerk
1-1-1-1-1
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Rest 3 min
On the minute every minute for 10 minutes complete the following
3 - Hang Power Cleans 115# 85#
5 - Dips
7 - Weighted Jump Squat 45# 25# Barbell
04.15.10 Get Grooving
One of the best feelings in the Fitness world is that feeling of being in a groove. You know, the feeling when you have been consistant with workouts , diet and active rest. You feel AWESOME , you walk around a little differently knowing you can take on a handfull of ninjas and sprint 3 miles after the fact. Are you grooving?
- LBJ High School welcome Westlake Crossfit!
Training of the Day
Back Squat
5-5-5-5
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Rest 3 min
30-20-10
Burpee Box Jumps
Weighted Sit Ups 45# 25#
04.14.10 Sub Cultural Takeover
It's incredible to stand witness to such a mass cultural advancement. We are expanding our potential by the day , I witness daily individuals in the act of shredding and breaking through barriers once placed upon themselves. You guys are incredible , thank you all for the inspiration you unknowingly give.
- 10am studs get after loaded sprints!
Training of the Day
3 Rounds
Burgener Warm Up x2
Body Flow (Cobra ,Inch Worm , Leap Frog , Back roll) x2
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AMRAP 12 min
5 - Squat Cleans 115# 85#
10 - Pull Ups
200m Run
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Extended stretch session
04.13.10 Why you should sprint
If you could choose just one exercise for your body, sprinting should be it. Sprinting is trains the anaerobic and aerobic energy systems. It has been proven that interval sprint training not only builds anaerobic power, but also increases VO2 max as effectively as long slow distance running. The damage on your joints is far less than jogging and way more effective than walking. Sprinting builds power, strength, speed, balance, coordination, and it is fun to do. The monotony of jogging for 45 minutes to an hour can be extremely boring and is ineffective for accelerating fat loss. If you want lean, strong muscle, than sprinting is the answer.
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- Pete after loaded sprints...crime scene? He couldnt even get his other shoe off!
Training of the Day
"10 Loaded Sprints"
50 - Tuck Jumps - Sprint 100m
50 - KB Swings - Sprint 100m
50 - Sprawls - Sprint 100m
50 - Push Ups - Sprint 100m
50 - Jump lunges - Sprint 100m
50 - Med Ball Sit Ups - Sprint 100m
50 - KB Clean & Press - Sprint 100m
50 - Med Ball Slams - Sprint 100m
50 - Med Ball Cleans - Sprint 100m
50m -Burpee broad jumps Sprint 100m
04.12.10 World class Fitness
- 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 handstands, 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!
Training of the Day
Deadlift
3-3-3-3-3
*After each set of three complete floor flow.
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Rest 3 min.
AMRAP 10 min
10 - Dips
10 - Double Unders
200m Sprint
04.09.10 Just Friday
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- Little birdie says Loaded Sprints are on the menu next week !
Training of the Day
10-8-6-4-2
Thrusters 135# 95#
*Once you pick up the bar , you must complete the reps for that particular set.
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Rest 3 min
21-15-9
SDLHP 95# 65#
Box Jumps
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Rest 3 min
400m Run
Total time for all three is your score
* Good luck to everyone running the Capitol 10k this weekend!
04.08.10 Spring Leaning
We are just a few days away until we start our Spring Leaning 2010 Challenge. Pictures will be taken on Saturday from 10am to 11am. If for any reason you can not make this time slot , you must schedule a time with a trainer within 3 days of the start of the challenge. Money for the kittie must also be handed in by Monday.
- Little Seth was our very first Crossfit member , here he is pressing a massive load above head. Check out those active shoulders!!!
Training of the Day
4 Rounds
25 - Pull Ups
35 - Push Ups
45 - Sit Ups
55 - Squats
Rest 3 Minutes
* Time each round individually.
04.07.10 training logs
Great job to you all in keeping up with logging your numbers in your training log books. These books are very useful as we look through these to get suggestions as to which direction our programming needs to go. This also serves a great purpose to all that log, in that it allows you to track progress and determine working weights. Continue to value the importance of this task , if not, there are 50 burpees waiting to be handed out.
Training of the Day
Shoulder Press
5-5-3-3-1-1
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3 Rounds
Max Reps Push Press 60% of 1rm Shoulder Press
Zipper Run x3
Rest 60 Secs
04.06.10 Go Primal
Every Friday Westlake Crossfit will give you the opportunity to go Primal. We will be conducting Primal Workouts at Zilker Park (near vball courts) at 2pm. These workouts are designed with the idea of putting individuals in natural environments using nature to deliver workouts simulating that of our ancestors Anyone interested need only show up , this class is free!! Heres a video of what you can expect at Primal Fridays.
Training of the Day
Front Squats
3-3-3-3-3
Between sets
Max Reps Ring Dips / Rest 90 secs
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3 Rounds
8 - Squat Cleans 60%-65% 0f Front Squat 3 RM
75 - Double Unders
04.05.10 Spring Leaning Challenge
- Don't be afraid to climb to new heights!
CHALLENGE DETAILS:
-6 weeks long (Anyone can do this) Starts Saturday April 10th Ends May 15th
- Cost is $20.00 (cash) to be put into a kitty
- The kitty is divided in 2 for a FEMALE winner and a MALE winner
-In order to win, Food Logs must be maintained and submitted each week via email , print out or written.
-3 ‘Before’ pictures taken: front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top
-3 ‘After’ pictures taken within 2 days of the finish of the Challenge, no exceptions
-Trainers pick the top 3 men and top 3 women whose body composition changed the most (based on pictures only)
-LEANing participants vote on the top 6 to determine the Winners
-The 2 winners each win half of the kitty plus one month of unlimited classes
-The pictures taken are PRIVATE. The pictures of the top 3 men and top 3 women will be viewed on paper at the gym to determine the winners.
Training of the Day
20 minute cap
10-9-8-7-6-5-4-3-2-1
Ball Slams 20# 14#
Pull Ups
Burpees
* Run a 400m before and after the above work. You must carry your medball with you on one of the 2 runs.
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Core Circuit x3
30 sec plank
30 sec rock
30 sec hand/elbows
04.02.10 What are your goals?
Have you set goals for yourself? We have a goal board in the gym that which I'm sure not everyone has committed their goal to. When setting personal goals, especially after committing them to writing, the brain has a specific subject or task brought to the forefront. You will start to bring this goal into priority and shift your actions in a direction that will manifest your goals. If you have not written your goals down , take the time to do so. If you'd like to take it a step further and share them with us , you know where to write them.
To quote Anthony Robbins in his book "Awaken the Giant Within", page 288: "This shift in mental posture aligns you more precisely with your goals. Once you decide that something is a priority, you give it tremendous emotional intensity, and by continually focusing on it, any resource that supports its attainment will eventually become clear.
Training of the Day
Cleans
3-3-1-1-1-1
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Pull Up Ladder 15 Minutes
Starting at 5 pull ups , perform one additional pull up every minute on the minute.
Article: Jill of Orange Coast Crossfit shares how she dropped 5% body fat in 6 weeks.
04.01.10 Basic Paleo
The Paleo diet is based on the eating habit of human ancestors who lived before the development of agriculture, more than 10,000 years ago. The Paleolithic human’s diet consisted mainly of wild game, fish, honey when available and wild grown plant foods. A very limited amount of grain where included in the diet. The Paleolithic humans also ate no dairy products, oils, salt or processed foods.
It is false assumption to think that Paleolithic human’s did not eat carbohydrates. In fact 45-50% of their daily intake came from carbohydrates. The way that their diet differed from the average diet of today is in that the majority of the carbohydrates in a Paleolithic diet came from vegetables and fruits. Unlike today very little carbohydrates came from grains and nothing was refined or processed.
It should also be remembered that Paleolithic humans lead a very physically active life. To truly mimic the lifestyle of the Paleolithic ancestors, exercise must be included as part of a healthy life.
Read more at Suite101: Paleo Diet: The Caveman Diet http://weight-loss-methods.suite101.com/article.cfm/paleo-diet#ixzz0jtLSCF1i
- One Bad Bunch!
Training of the Day
10 - Bicep curls
22 - Calf Raises
......April Fools..Just kidding!!!
3 Rounds
10 - Deadlifts 60% 1rm
10 - Rings Dips
400m Run
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Rest 5 Min
AMRAP 10 min
10 - Jump Squats
10 - KB Swings 24k 16k
20m Waiter Walk 45# 35#
Coach's Note: Special shout out to Mariah who has been dialed in and keeping herself accountable by logging her food log here on the site. Good stuff sista..keep it up!!!
