Blog Archive
Posts during June 2010
06.30.10 Yee-Haw
Training of the Day
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
_______________
4 x 400m Sprints
Rest 3 Minutes between sets
06.29.10 Fitness in 100 words
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 handstand, 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
Overhead Squats
5-5-5-5
Rest 90 seconds between sets ( Hip Mobility )
_____________
4 Rounds
20 - DB Rows (No Push Up) 30 20
DB Up Hill Lunge Walk (Heavy as you can handle) x 2
_____________
Three Rounds
20 - Box Jumps
30 - Push Ups
40 - Air Squats
06.28.10 Take a step
We all have heard the saying " The journey of a 1000 miles starts with taking one step". What a great analogy when talking about setting off to achieve your goals. Goal setting without vision and action is just wishful thinking. Deciding to do something is not the same as doing..notice the quote doesn't say 'the journey of a 1000 miles starts by deciding to take a step". I can decide to take a step but until I actual do it my journey will not have started. Read More...
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Training of the Day
Shoulder Press
5-5-5-5-5
*Rest 90 seconds between sets
__________
Four Rounds
Wall Ball 30 Seconds
K2E 30 Seconds
Latteral Burpess 30 Seconds
Rest 45 Seconds
06.27.10 Treat But Don't Cheat
Sundays are a great day to reward yourself for a hard week of work. When eating like a caveman gets boring, and the craving for something sweet starts to trickle in, there are ways to satisfy your craving without getting off your Paleo diet. I tried this recipe last night and absolutely loved it.
Paleo Cookies
4 cups ground almonds (in the food processor if you can)
2 cups ground walnuts (Food Processor or DIY at Health Food Store - i did use a Braun coffee grinder once - messy)
2 cups heated raw organic honey (mixes easier that way)
1 cup chopped dry fruit (cranberries/raisins)
1 teaspoon cinnamon
Mix the dry stuff first, then add the honey. Refrigerate it at this point for about an hour so that it's easier to roll balls but it's not critical. Space them out quite a bit on a greased cookie sheet - these cookies do kinda go flat. Parchment paper really helps - use it if you got it because these suckers are stickyeeee! Bake at 15-20 minutes at 350. Really start checking after 15 minutes - cook them too much and you've got dog treats.
TOD
100m sprint
200m sprint
300m sprint
400m sprint
300m sprint
200m sprint
100m sprint
Warmup with a mile jog and footwork drills (high knees, butt kicks, skipping, side skips, carioca, backwards run). After you complete each sprint, your rest will be a walk equal to the distance you just ran. Record your times in your journal. Each sprint should be an all out effort.
06.26.10 Paleo Talk
So I just wanted to introduce someone who you dont often see around the gym, but is part of our CrossFit family. In fact....shes my Mom! Barb has trained with Coach Jevon in the past, and is now part of the Tri-Zones training group. She is such an incredible athlete, and continues to inspire me with her work ethic, and spiritual knowledge.
3 weeks ago, Mom started to follow the paleo diet, and this was a recent email she sent me. I hope it motivates and helps those of you that are currently following, or thinking about starting to eat in this way!
"This is the end of DAY #18 of my PALEO DIET adventure. Although I am a triathlete and have always been in good physical condition, I am a 57 year old woman with all the hormonal and life changes that occur through the decades of living. I am writing this as a testament to the "Paleo Diet," the food plan of our ancestors: lean meat, vegetables, fruit, nuts and eggs.
I've only lost about five pounds so far, but the change I feel "within," and the consistent energy level I'm enjoying will keep me going Paleo indefinitely! Maybe I'm a distant relative of Wilma Flintstone! :)"
06.25.10 getting done
Shaneen set a goal of being the first WLCF member to execute 100 straight double unders and she made sure that goal was met. Stayed dilligent in her efforts and showed patience. Well heres the pay off!!! Way to go Shaneen!
Shaneen does 103 Double Unders! from Westlake Crossfit on Vimeo.
Training of the Day
On the minute every minute perform the following
3 - Hang Power Cleans
5 - Ring Dips
7 - Box Jumps
*at minute 16 add 1 rep per remaining minutes.
06.24.10 Are you steaming?
Miraculous things begin to happen when we are steadfast on staying discipline with our daily decisions, some say the margin between success and failure is so minuscule that we can measure it by the smallest of ones daily decisions. Choosing to do the things we know we need to do consistently is a great challenge , being around like minded individuals and a constant awareness of how important all your decisions are can be helpful in keeping you on the success track.
Training of the Day
Front Squats
5-5-5-5
____________
4 Rounds
10 - Halo Thrashers
10 - Goblin Squats
10 - In & Outs
Hip Mobility Drill
06.23.10 Comfort Zone
Like the tiny, soft bodied creatures that build coral reefs, habits start off small and flexible, and end up by building massive barriers of rock all around your mind. Inside the reefs, the water feels quiet and friendly. Outside you think it’s going to be rough and stormy. There may be sharks. But if you’re to develop in any direction from where you are today, you must go outside that reef of habits that marks the boundaries of your comfort zone .Read more...
Training of the Day
"Helen"
Three Rounds
Run 400m
21 - Kb Swings 1.5 pod
12 - Pull Ups
06.22.10 Snatch Day
The Snatch is a very intracate moevement and should not be rushed into. An athlete you be progressed through the Snatch in specific fashion. There are skill transfer movements designed to work the progressions of the Snatch. Don't be afraid to spend adequate time working these skills.
Training of the Day
Snatch
1-1-1-1-1-1-1
*If you have not developed excuting a full snatch take this time to work snatch preogressions and skill transfer exercises.
06.21.10 Success
Almost two weeks ago, we lost an incredible mind , great human and a phenomonal basketball coach. Over the last year I have taken time to become familiar with Coach Woodens teachings and wisdom. One subject Wooden seems to emphasise is Success.
“Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are.”
“Success comes from knowing that you did your best to become the best that you are capable of becoming.”
“Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.”
“It isn’t what you do, but how you do it.”
“You can’t live a perfect day without doing something for someone who will never be able to repay you.”
“Success is never final; failure is never fatal. It’s courage that counts.”
- Wendy works on keeping her shoulders engaged while performing an overhead squat.
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
* We did this workout just over a month ago on May 14th. Check your log books for weigts used and result.
06.20.10 Creating a Sacred Space
You may have heard us refer to the WLCF as "The Box." This is a common way that CrossFit afiliate owners refer to their gym. We also sometimes talk about our system as having a "garage gym" mentality. This is a very important part of the CrossFit lingo, because it expresses the simple, at-home feeling, that CrossFit gyms provide to their clients. In fact, many affiliates are operating out of their own garage or backyard. As you embrace fitness as a lifestyle it is important that you create your own workout area. By this we mean somewhere you can stretch, meditate, or train. There is no recipe for how this space should look. You can convert your garage into a gym, or you can clear out a corner of your living room. You might have a cool backyard with a tree thats great for climbing, or a doorway that could hold a pullup bar. No matter where you live, however big or small, you can have your very own gym.
This weekend we would like you to take the time to work on this space. Gather up any old equiment you may have and organize it into a mini fitness facility. This should be a place where you can release tension and get some training done. There is no wrong way or right way to do this. Be creative, and more importantly, be excited.
When we were younger we would play in our rooms for hours and teleport ourselves to worlds of our minds creation. Gather up that old youthful energy and have fun with this. It's gonna be your new playroom. Remeber the movie "Big" with Tom Hanks? We all thought having a trampoline in the living room would have been the coolest thing in the world. Well its time to indulge that fantasy, and let our inner-kid come out to play.
Please share any ideas you have on the comment board, or email some pictures of your space to info@westlakecrossfit.com. We want to know how you guys are accomplishing the task of having your own home gym.
06.19.10 For the Record
The 100m race is the fastest and most talked about event of the Olympics. Spectators watch as competitors put everything they have, into less than 10 seconds. It is estimated that the human body may not even be able to run this event faster than 9 seconds. The current record holder is Usain Bolt of Jamaica, who clockeded a time of 9.58 seconds in 2009.
The sprinter mindset is what a great CrossFitter needs to have. You have to redline yourself while paying attention to correct form, so that you can get your personal bests. This weekend you will be running 100m intervals at the track so let it all hang out and feel the inner cheetah takeover.
TOD
10 Rounds
100 m Sprint
90 second recovery
*Start off with a mile of jogging and then 2-3 pickup sprints
**This can be extremely rough on your body so listen and dont push yourself to injury
06.18.10 youll be fine by Again Faster
You have no right to bitch. Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb. The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt. Read more...
- Jarrod and Ken catching air!
Training of the Day
AMRAP 20 minutes
15 - Box Jumps
10 - Push Ups
5 - Pull Ups
Run 200m
06.17.10 Quest for 100
Shaneeen has set a goal of being the first WCF member to go for 100 consectutive double unders. Although she falls just short with this attempt , reaching 98 we thought it was well worth posting! Im pretty certain a video of her copleting all 100 will be up rather soon.
Shaneens Quest for 100 DU's from Westlake Crossfit on Vimeo.
Training of the Day
Take 25 minute to work up to a 1 RM squat clean.
_________
4 Rounds
5 - Squats Cleans 60% 1 RM
10 - Latteral Burpees
Run 200m
06.16.10 Personal Power
Perhaps the single most important aspect of becoming empowered is the ability to take responsibility. Taking responsibility is more than taking the initiative , its the acceptance that we are responsible for our own lives thus we can create our own circumstances. For one to genuinely believe this , one must believe that as humans we-by nature have the ability to make conscious decisions. Being that would seem like an undisputed fact..lets move on. The very second we fully accept responsibility it empowers us to create our desired circumstance. (Make things Happen) Being proactive is the key here..if you wait to be acted upon then you forfeit your ability to act. Read More..
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- Beth and Yvette Double Dipping.
Training of the Day
Bench Press
5-5-5-5
____________
Then....
10-9-8-7-6-5-4-3-2-1
Deadlifts 225 165
Weighted Sit Ups 45 25
Pull Ups
06.15.10 Paleo
"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
- A.M. Waiter Walks
Training of the Day
12 min Skill Development (use this time to work on perfecting a skill)
Then...
4 Rounds
50 - Air Squats
run 400m
Then...
Cash out with 2 sets of 30 Back Extensions
06.14.10 SMART Goals
We tend to harp on goal setting here at Westlake Crossfit , we do so because we are aware of the profound benefits associated with having smart goals. If your unsure about what your goals are or how to go about attaining them please speak to one of the coaches and get dialed in.
- Kenzie and Jen throw down!
Remember that goals must be S.M.A.R.T:
- Specific - Do you know exactly what it is that you’re trying to do and why?
- Measurable - Is there a set of criteria you can use for measuring progress?
- Attainable - I lump this in with Realistic, but I’m sure there’s some Life Coach out there that can tell us what it really means.
- Realistic - Can you really and truly accomplish this goal? Stretch goals are good. Unrealistic or unmotivating goals are bad.
- Timely - A goal should have a timeframe. “I want to do X by Y.”
Training of the Day
Max rounds in 4 minutes
5 - OHS 115 95
7 - Ring Dips
9 - K2e's
Rest 1 minute. Repeat for a total of 5 cycles.
06.13.10 Run for your life!!
Its time to get some official 5k run times! Head out to the track and get ready to knock out 12.5 laps as fast as you can. We use the 5k in Crossfit because it trains us at the outer edge of the metabolic conditioning we are interested in. It is also one of the events at the Olympic games.
The current world record for men is 12:37 and for women is 14:11. Anything under 20 minutes is incredible and could be considered the standard for high level CrossFit athletes.
TOD
5k Run (12.5 laps on a 400 m track)
*make sure to run a few laps to adequately warm-up before starting
**DONT FORGET YOUR STOPWATCH
06.12.10 Salute to Saturday
We know that you have been training hard all week, and rather than give you another workout to do at home, we thought a great stretch would be most beneficial for you. The video below demonstates a basic series of 12 yoga poses called Surya Namaskar, or "Salute to the Sun."
Surya Namaskar provides all of the key health benefits of yoga in a very succinct package. It is a holistic exercise that provides physical health benefits, but also mental or emotional as well as spiritual benefits. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture, flexibility and balance.
It is very important to coordinate breathing with this series. The following website has a great description of how to link up your breath with your movement: http://www.yogasite.com/sunsalute.htm
TOD
Repeat the "Salute to the Sun" series continuously for 15 minutes or stop after you have completed 24 cycles.
06.11.10 warm up 2 get down
A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation. Read More....
A proper warm-up can prepare an athlete for success and safety within a workout, and it’s also a time to work on technique. By observing the warm-up, the trainer has a moment to assess scaling needs.
Training of the Day
AMRAP 15 minutes
7 - DB Cleans
24 - Double Unders
*Every 3 minutes perform 5 burpees
_________________
Rest 3- 5 Minutes...
Partner Med Ball Wheel
***Reminder***
We will be meeting tomorrow at Barton Creek Mall for the Farmers Market @ 9:30. As a result there will not be a class going on at the gym. Hope to see you all there.
06.10.10 Market Field Trip
Come join us as we take a trip to Barton Creek Farmers Market this Saturday. We will meet at the entrance at 10am! As a result there will be no class this Saturday , we encourage you to come out and stack up on some high quality grub.
Training of the Day
5 Rounds
30 seconds Wall Ball
rest 10 seconds
30 seconds Burpees
rest 10 seconds
30 seconds Hang Power Clean 135 95
Rest 1 minute
06.09.10 Dolega's 438 lb Snatch
The full snatch is one of the most complicated movements in all of sports. An athlete has to pull a weight upward with force and speed, then completely reverse his mental keys to explode downward under the still-moving bar. To be able to perform a snatch with a maximum poundage is a feat of strength without peer.
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.
Training of the Day
Snatch Grip Deadlift
5x5x5x5
Heaving Snatch Balance
5x5x5x5
Pressing Snatch Balance
5x5x5x5
Snatch Balance
5x5x5x5
06.08.10 WLCF 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 in regards to scaling weithgts , movements etc...
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Training of the Day
8 - Clean & Jerks 135 95
1 -Cindy
6 - Clean & Jerks
2 - Cindy
4 - Clean & Jerks
3 - Cindy
2 - Clean & Jerks
4 - Cindy
* Cindy = 5 Pull Ups 10 Push Ups 15 Squats
06.07.10 hurt or Injured?
As athletes, we all get injured...or hurt...wait...which is it???
- A.M. Yoga Crew
Training of the Day
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
Pull Ups
*400m before and after
06.06.10 Prison Workout
So we hope no one is currently in the slammer thats reading this, but if you are....this ones for you! For the rest of you enjoying your Sunday afternoon, stop for a minute and consider how good you have it right now. Then pretend like your a criminal and get ready to blow off some steam!
When all you got is yourself, you have to be inventive. The burpee is the best and worst of the bodyweight exercises. Best part is, that you can do them from the comfort of your own home. So get off your butt and hit the berber inmate!
Training of the Day
Warmup:
3 Rounds
10 Pushups
10 Squats
10 Situps
5 min AMAHP (as many as humanly possible)
Burpees
06.05.10 One More Time Around
The 400 meter dash is an endurance sprint incorporating the speed of the sprinter and the endurance of the half miler. It is considered by many to be one of the most demanding and grueling of competitive events. Usually the 400 meter runner will fall into two distinct categories‑‑sprinter types and half‑miler types. Both of these types have had their share of success over the years. Occasionally you will find an athlete who possesses some characteristics of both the sprinter and half miler.
Michael Johnson, a former Baylor University and World Champion in both the 200 and 400 meters, is a prime example of the sprinter type 400 runner.
Self Training of the Day
Remember that this is a do-it-yourself workout. You will need to get aquainted with your local high school track for the next couple of weeks. Bring a stopwatch, some water, and log book. Saturday and Sunday workouts are designed to be done on your own and are not workouts being done at the gym. Please email any questions or concerns to info@westlakecrossfit.com
Warmup with a light mile jog followed by 50 yard walking lunges
4 rounds
400 m sprint (1 lap to the layman)
Rest 3 min
**Post results
06.04.10 together we hand stand
- Who's handstand do you like?
Training of the Day
AMRAP 16 Minutes
5 - OHS 95# 65#
6 - Latteral Burpees
7 - K2E's
*Every 2 minutes complete a waiter walk for 20m 45# 35#
***Reminder***
Spring Lean Challenge after pictures will be taken between 10 - 11 am Saturday!
06.03.10 Paleo Works
Training of the Day
800m Run
10 Box Jumps 24" 18"
10 Ring Dips
10 Hang Power Cleans 115 75
400m Run
20 Box Jumps
20 Ring Dips
20 Hang Power Cleans
200m Run
30 Box Jumps
30 Ring Dips
30 Hang Power Cleans
Please share your Paleo breakfast? Post to comments
06.02.10 Grass vs Corn
Cows were not designed to eat corn or any other grain. They are ruminants, which means they have multiple chambered stomachs for eating and digesting grass like no other species can do. Unfortunately the majority of our beef cattle are being force-fed corn in feedlots instead of being allowed to graze on the pasture. Read more..
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Aww , the newlyweds seem to be in unison!
Training of the Day
Spend 15 - 20 minute working up to a 1rm Deadlift done with "perfect form"
Four Sets
6 - Deadlift (use 75% of 1rm)
60 Second handstand hold
25 - Unbroken Double Unders
______________________
Deep Stretch Session
***Outdoor Training Groups***
Westlake Village - M/WF 6am (3 Spots left)
Pease Park - M/W/F 6am
06.01.10 Lean Out
Ok Spring Leaners , we have completed our challenge and now its time to see who has come out on top. After pictures will be taken this weekend from 9 - 10am.
- Julie catches some air!
Training of the Day
Back Squats
5-5-5-5-5
______________
"Cindy" 12 minutes
5 - Pull Ups
10 - Push Ups
15 - Squats
______________
3 x 1 minute Plank Holds
