Blog Archive
Posts during May 2010
05.31.10 Memorial Day
Memorial Day is a day of rememberance for those who have paid the ultimate price in honor of our nations rights and freedoms. Today , to show our support and gratitude - we will put ourselves through a "hero wod".
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Training of the Day
"Nuts" (Noon Class Only)
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
05.28.10 need an excuse?
Training of the Day
Every minute on the minute
5 - Thrusters
5 - Pull Ups
***Memorial Weekend Schedule***
No Class Saturday
Noon Class Only on Monday (Hero WOD)
05.27.10 Down goes Frazier
Chris after his dual with Elizabeth , although he posted a blazing 5:25 time , it looks like Elizabeth wins again!
Training of the Day
Four Rounds
10 - Burpee Box Jumps
50 - Double Unders
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Three Rounds
4 - TGUPS R/L
10 - KB Swings
5 - A2B
5 - Halo Thrahers R/L
***Memorial Weekend Schedule***
No Class Saturday
Noon Class Only on Monday (Hero WOD)
05.26.10 switching things up
Doing unique, random, different, and ridiculous things is a good way to exercise the mind and promote new ways of thinking about the world around us. One hour of increased brain activity via thinking a lot or experiencing new stimuli can make you smarter, more energetic, more creative, more sociable, and more open to new experiences and ways of thinking
- WLCF switches things up a little with a little morning yoga on the deck!
Training of the Day
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips
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Partner Ab Wheel
05.25.10 Shine on
- Go Scarlett Go!
Training of the Day
6am Vinyasa Yoga
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Row 2k
* Anyone not on a rower will be doing myofascial release and technique training.
05.24.10 Gymnastics
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CrossFit is a hybrid workout approach that borrows strength, power and endurance style excercises from many different fitness disciplines. One of CrossFit's favorite sports is gymnastics, since gymnasts are some of the best trained, most flexible and strongest athletes in the world.
Training of the Day
Split Jerk
Work up to 1 rep max
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Five Rounds
5 - Deadlifts 60% 1rm
10 - K2E
15 - KB Swings 1.5 pod 1 pod
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Core Circuit x3
Prone Iso 30 sec
Plank Rock 30 sec
Plank Push Up 30 sec
05.21.10 beast mode
- Heres what happens when you break out of your comfort zone. Are you willing to go there?
Training of the Day
Thrusters
5-5-5-5-5
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AMRAP 10 minutes
5 - Hanp Power Cleans 135/95
15 - Squats
Run 200m
05.20.10 sock it to you
- Can anyone guess who these badass socks belong to?
Training of the Day
"Dynamic Stretch Session"
Five Rounds
5 Back Roll/ Toe Touch
Inch worm (Length of gym)
Transverse Lunges (Length of Gym)
Up / Down Dogs
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"Annie"
50-40-30-20-10
Double Unders
Sit Ups
05.19.10 Stretch it Out
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.
Training of the Day
"Partrner Survivor TOD"
Partner Tire Flips (Down and Back Parking Lot)
Run 400m
50 Deadlifts Each 135 / 95
50 Partner Push Ups
50 Box Jumps Each18" (alternating each rep)
Piggy Back Carry 200m (you may switch at 100m)
50 Burpees Each (Alternating every 10 Reps)
Run 400m
05.18.10 Top tier
- Neen finishes out the Jerk
Training of the Day
Front Squat
3-3-3-3-3
10 Ankle to Bar between Sets
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Ten Rounds
10 - Pull Ups
10 - Dips
Watch Crossfit Studs Speal vs Khalipa
*** Spring Leaning Challenge - Just two weeks left ***
05.17.10 do you know squat?
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CrossFit is built upon 9 foundational movements. Each movement leads into the next progressing into more advanced variations. The air squat is perhaps the most important of them all and undoubtedly the best place to begin. It is the most fundamental human movement and when performed correctly lays the groundwork for top notch athletic performance.
Where to Start
• Shoulder width stance with toes slightly pointed out
• Stand up tall with hips and knees fully extended
Let’s Do This
• Butt travels backward first, then down
• Maintain weight on heels and lumbar curve
• Keep a big chest pointed forward and upright (raising the arms out in front and keeping them elevated as you travel down helps achieve this)
• Head remains neutral (facing forward)
• At the bottom of the squat, hip crease should be below kneecap (below parallel)
• Knees track parallel over feet
• Completely open hip and knee angles at the top (super hero pose)
Crucial Points to Remember (your knees and back will thank you)
• Lumbar curve!
• Weight on your heels
• Below parallel depth = legit squats
• Knees tracking over feet
Be sure to have these cues running in your head while performing squats in your warmup or workouts. Next time we’ll cover some of the common faults the squat produces and ways to repair those issues.
Training of the Day
Snatch
1-1-1-1-1-1
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Five Rounds
10 - Med Ball Cleans
10 - Burpees
05.14.10 stay the course
"How you start is important, very important, but in the end it is how you finish that counts. It is easier to be a self-starter than a self-finisher. The victor in the race is not the one who dashes off swiftest but the one who leads at the finish. In the race for success, speed is less important than stamina. The sticker outlasts the sprinter in life's race. In America we breed many hares but not so many tortoises."
- B.C. Forbes
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Outdoor Training Groups - Click for info!
Training of the Day
AMRAP 15 Minutes
7 - Back Squats 135 95
5 - KB Clean & Press (Alternate Arms each Rounds)
3 - Deadlifts 225 165
15 - Sit ups
05.13.10 LIVE big
Training of the Day
Bench Press
5-5-5-5-5
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4 Rounds
10 - Latteral Burpees
10 - TGUP's
10 - KB Halo Thrashers
10 - K2E's
05.12.10 Heavy Musing
We all know Olympic lifting requires an amazing amount of precision and efficiency. However , due to the dynamics of the movements it can sometimes be hard to catch and appreciate the beauty and technique that goes into successful lifts. Here is a video to help with that.
"Training of the Day"
5 Rounds
12 - KB Swings
12 - Pull Ups
24 - Squats
Run 400m
05.11.10 New News
A couple of exciting news to share , first things first , we'd like to welcome our newest members Beth, Sarah, Jenn, Ken and Lance!! Welcome to the WLCF family!! Secondly , we will be starting a new class time ... Starting Monday 5/17 we will be holding classes on M/WF @ 8:30 am! We also have a few outdoor training groups currently operating. Click here for times and location.
Paleo Recipe
2 Cups - Baby Spinach
Sliced Peppers
Grilled Chicken
1/2 Advacado
Training of the Day
Every Minute on the minute for 20 minutes
3 - Hang Power Clean 115 / 75
5 - Ring Dips
7 - Box Jumps
* If you are unable to start on the minute...workout becomes an AMRAP.
05.10.10 total time
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
Training of the Day
“Crossfit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
*Athletes get 3 attempts at each movement to perform a 1 RM.
05.08.10 CrossFit Games Live
The CrossFit Games 2010 has gone to live stream! You can now watch every second of action right from your home at http://live.crossfit.com. This is completely free, so I highly suggest that everyone check this out. Right now they are showing the Southwest Regionals. There is an option to watch all the previous action, so you can catch up with the competition. I cant express how cool this is. There is a 30 person production team, so it feels like your watching ESPN!
05.07.10 hit the deck
Training of the Day
"Deck of Cards"
Reps are equal to the Number on Card , Face cards represent 10 reps
Diamonds = Box Jumps
Spades = Ring Dips
Hearts = Weighted Sit ups
Clubs = KB Swings
Aces = 400m Run
Joker = Add 10 reps to next draw
28 minute time cap
*The goal here is to try and get through a full deck of cards within the time limit. Any cards remaining unturned will result in 2 burpess per card , aces remaining in deck are equivalent to 5 burpees.
Reminder : Saturday's CF class will be held at Zilker Park ! There will be no class at the box.
05.06.10 Get some
Pease Park Outdoor Training Group
Monday - Wednesday -Friday
6am
Training of the Day
10 - Squat Cleans
2- Pull Ups
8 - Squat Cleans
4 - Pull Ups
6 - Squat Cleans
6 - Pull Ups
4- Squat Cleans
8- Pull Ups
2 - Squats Cleans
10 - Pull Ups
05.05.10 Get those Double Unders
Double Unders from Patrick Cummings on Vimeo.
Training of the Day
1mile Run
Rest 5 Minutes
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Rest 5 Minutes
Work on Weakness (10min)
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Saturday's Crossfit class will be held at Zilker Park near the vball courts. Get ready to go Primal!!!
05.04.10 Road to excellence
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Training of the Day
Overhead Squat
5-5-5-3-1-1
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Rest 3 minutes
Complete AMRAP 12 Minutes
5 - Thrusters 95/ 65
7 - KB Snatch (any arm)
9 - Med Ball Slam
*Every 2 minutes complete 5 Burpees
05.03.10 True Warriors
- Congrats to Willem and Jacob for completing the Warrior Dash this past weekend!
Training of the Day
Bench Press
5-5-5-5
______________
Rest 3 min.
50 - Squats
Run 400m
50 - KB Swings
Run 400m
50 - Pull Ups
Run 400m
50 - Sit Ups
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Week 3 Spring Leaning Challnge Food Logs are Due.
Outdoor Crossfit Group Training @ Pease Park
(1100 Kingsbury St.)
