Blog Archive
Posts during July 2010
07.30.10 dialed in
- Mr. Saenz of Atomic Athlete stops by WLCF to throwdown
Training of the Day
Bulgarian Split Squats
5x5x5x5x5
Between Sets Hold a 45 second Prone Iso , Hip Mobility
___________
Then
AMRAP 12 Minutes
5 - CTB Pull Ups
5 - Burpees
5 - KB Flips
Leap Frog Hops Uphill
***Reminder***
Our regularly scheduled Saturday class will not be taken place tomorrow. We will be gearing up for the Body tribe Workshop which will be a blast. Come on out if you can!!
07.29.10 AMRAP
Our very own Bren Wilson produced this awesome video.
Its Hard , It's Crossfit from Westlake Crossfit on Vimeo.
Training of the Day
"Mobility Work"
5 Rounds
10 - Back Roll Toe Touch
10 - Fire Hydrant Leg Circles
10 - MTN Climbers
10 - MTN HOPS
10 - Shoulder Mobility Drill
10 - Thoracic Mobility Drill
07.28.10 do the do
If you have not put a goal or goals on the 6 month goal board...be sure to do so. Hold yourself accountable for taking the steps need to enable your goal to manifest itself. Remember its not enough to just simply DECIDE to do something..we have to take it one step further and actuall start to DO.
Training of the Day
Five Rounds
10 - Deadlifts 60% 1rm
15 - KB Swings 1.5 pod 1pod
10 - Roller Jumps
Run 400m
__________________
Then...
100 Sit Ups For Time
Just a few spots left for the Body Tribe Workshop this Saturday - Sign Up now for unique experience that you wont want to miss out on!
07.27.10 a Lifelong Journey
" I think a lot of people walk around feeling ok about their life , but theres a difference between that and feeling psyched about your life , excited about where your going" - Heather B
Are you psyched?
Training of the Day
"Fran"
21-15-9
Thrusters
Pull Ups
Top Ten Reasons you Should Crossfit
Just a few spots left for the Body Tribe Workshop this Saturday - Sign Up now for unique experience that you wont want to miss out on!
07.26.10 Case of the Mondays
- Picture from the last day of events at the CrossFIt Games.
Training of the Day
12 minutes to find your 1-RM Snatch (or Power Snatch);
then
12 minutes to find your 1-RM Clean (or Power Clean);
then
4 minutes for max reps lateral burpee
*****Score workout by adding snatch weight, clean weight, and burpees completed for total score –e.g., 175 + 245 + 75 = 495.
07.23.10 Discipline
This past weekend I was in the presence of some incredible athletes. This years CrossFit Games was an unforgettable experience. I left there feeling like I needed to change up my routine or find the next best way to improve my fitness. After a long week of research and browsing around the internet I think I have found the answer. Its not some new kind of program rather its a commitment to myself to constantly pursue my goals with disciplined action.
Results don't come easy in this sport. They come slowly and require lots of intense dedication and consistency with your training and diet. Skipping workouts and eating badly are only steps backward from where I want to be by the time the games rolls around next year. Where do you want to be? The athletic lifestyle is not an easy path. We often times think professional athletes have it easy because they are raking in the big bucks, but the truth is, these guys put in tons of hours day after day to keep themselves one step above the next guy. They always show up and put out there best effort. If you desire phenomenal results you must adhere to a disciplined schedule of training. It may help to begin planning 2-4 weeks ahead of time on what days you will workout. Make your training a priority in your life. You will find that the more you begin to hold yourself to a high standard in the gym, you will succeed in other areas of your life as well. I challenge you to share your shedule with one of your trainers and ask them to hold you to it. Thats what we are here for, and we want to see you hit your goals!
-Coach Joss
Training of the Day
Bulgarian Split Squats 3x3x3x3
After each set perform 20 walking db lunges
Rest 90 seconds
then.....
On the minute every minute for 8 minute complet 1 rd of "Cindy"
07.22.10 Get Ready For BodyTribe
Brutal Recess in Austin
When: Saturday, July 31st, 2010
Where: Westlake Crossfit
Time: 10-6
Fee: $75
Topics:
- The philosophy and program design of Bodytribe Fitness
- The Brutal Recess intense mobility concept
- Getting weird with barbells
- Unique kettlebell and dumbbell movements and drills
Training of the Day
Bench Press
5-5-5-5-5
______________
400m Run
10-9-8-7-6-5-4-3-2-1
KB Clean & Press (each arm)
x2 Goblin Squats ex 20-18-16....
400m Run
**NEWS UPDATE**
Coach Jesse has diligently been working on his new website and its finally here!!! Please go see ActiveAtx and get signed up!
07.21.10 Aim High
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***Outdoor Group Classes***
Village at Westlake
701 S Capital Of Texas Hwy, Austin, TX 78746
Monday - Wednseday - Friday (6:00am - 7:00am)
Contact Jevon Ikner @ Jevon@westlakecrossfit.com for additional info.
Springwood Park (North) Map
9117 Anderson Mill Rd
Mon - Wed - Fri (10am - 11am)
Training of the Day
AMRAP 10 Minutes
5 - Deadlifts 275 /185
5 - HSPU
5 - A2B
_______________
Rest 4 Minutes
Then....
200 - Double Unders
Run 400m w/ plate 45/35
07.20.10 Snatch Well
Because of the precision and complexity of this movements , it takes months / years in developing the skills needed to perform an efficient Snatch. Understand were you are in your development and stay within your capacity. There is nothing more detremental to your development than to learn faulty movement patterns through repetition done poorly.
Fixing the Snatch from Jon Gilson on Vimeo.
Training of the Day
Warm Up x3
Burgener Warm Ups
Hip Mobility Drill
Shouldr Complex
_______________
12-15-9
Snatch 115 75
Burpees
07.19.10 And the winners are...
Congrats to all the men and women who competed in the 2010 Crossfit Games. It was a blast following all the action live. I was pretty much glued to my computer all weekend as these studs put forth unbelievable efforts in hopes to claim the title of Worlds Fittest Man / Woman!
Mens’ Overall
1. Graham Holmberg
2. Rich Froning Jr.
3. Chris Spealler
Women’s Overall
1. Kristan Clever
2. Annie Thorisdottir
3. Valerie MacKenzie Voboril
Training of the Day
10 Rounds
10 - Pull Ups
10 - Ring Dips
10 - Squats
07.16.10 2010 Crossfit Games are live
The CrossFit Games are the ultimate test of fitness. It's a grueling three-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery. You will have an opportunity to view live as some of the worlds fittest athletes compete this weekend. Visit here for live broadcast.
Crossfit Games are being held at the Home Depot Center.
Training of the Day
Bulgarian Split Squats
5x5x5x5x5
_____________
AMRAP 15 Minutes
10 - Alternating KB Swings
10 - K2E's
10 - BW Deadlifts
Run 200m
*** Reminder ***
Saturday's 9am TOD will be held at Austin HS
07.15.10 Metabolic Conditioning
Anaerobic efforts are relatively high powered, while aerobic efforts are relatively low powered. Aerobic exercise is nearly universally regarded as being heart protective, but there is compelling evidence that shows that anaerobic exercise is evenly matched in this regard. Recent studies have shown that anaerobic exercise is a vastly superior protocol for fat burning than it’s less intense aerobic counterpart.
Counter to popular belief kettlebells, obstacle courses, and CrossFit WODs performed at similar exertion levels can surpass bike riding and running at conferring increased aerobic capacity!
Ultimately the CrossFit position on metabolic conditioning, or “cardio”, is summed up in two points. One is that anaerobic training can match endurance training for aerobic benefit. Additionally, metabolic training with varying and mixed exercise modalities avoids specificity of adaptation allowing for additional first wave - cardiovascular/respiratory adaptations, and increased functional strength.
CrossFit athletes have demonstrated improved endurance performance without classic endurance training. Even in clinical trials CrossFit’s high intensity regimen has produced improvements in endurance measures that rivaled those achieved through programs comprised largely of endurance efforts.
2010 Prowess Lacrosse Strenghth & Conditioning Camp
Training of the Day
10 - Cleans 135 95
2 - Pull Ups
8 - Cleans
4 - Pull Ups
6 - Cleans
6 - Pull Ups
4 - Cleans
8 - Pull Ups
2 - Cleans
10 - Pull Ups
*These are full squat cleans.
BLOG : Coach Jarrod talks about getting on track
07.14.10 The Edge
- Jaquin and future crossfit stud Thomas stop by to say hello
The Edge by Jevon Ikner
Being Crossfit is a sport...an athletes performance is determined by many different factors. Some of these factors play less of a role then others , but nonetheless have an impact on an individuals output. Lets take a look at some key factors that have a role in being an elite Crossfitter.
1. Ability : This is simple...How competent are you in each of the 10 general physical skills? Crossfit obviously doesn't have a place for the athlete who isn't complete. Crossfit has proven time and time again that well rounded athletes excel. Making your weaknesses stronger will make the area your strong in even stronger , whereas only working on your strong points do little to nothing for your weaknesses.
2. Preparation : One rarely accomplishes a goal or feat without preparation. With that being said , a lot can be tied into preparation. Whatever your preparation may be , it should be well thought out with a specific goal. Once that has been accomplished , committing to this process is essential.
3. Strategy : So it is now game time! How do I approach the specific task at hand? This is where experience helps a ton...knowing how to gauge a specific task is huge.
4. Efficiency : How well can you stay relaxed and stick to what you have been taught and trained to do?
5. X-Factor : This is where I feel elite athletes separate themselves from the field. The x-factor is a driving force that elevates performance. Its the ability to continuously work through pain and discomfort. Its the ability to stay focused when chaos is around you. Its when your so dialed in on your goal that nothing else matters. This unfortunately can not be taught, you either have it or you don't.
Training of the Day
Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1
07.13.10 Uncommonly Well
Crossfitla Writes..
Have you heard this before? It's the definition CrossFitters use for the word "virtuosity". And how does it apply to CrossFit training? Master the fundamentals. And what does it take for mastery... 10,000 hours? For most of us, that's simply not possible... but what is?
Take the very basic CrossFit movements (i.e. squat, deadlift, pull-up, push up, handstand, box jump, row erg, etc) and study them... what does it take to do each effortlessly? What exactly should your body be doing to perform these movements with perfection? Where should your weight be distributed? What about your arm position, torso angle, breath, gaze, stance, grip, focus, preparation, timing, pelvic tilt, hollow or arched, depth, etc? Figure this out for each movement, and then practice, practice, practice... so that ultimately your body just does it, without thought, without mental effort, without the need to focus on various components... leaving you free to simply move.
This is virtuosity - doing the common, uncommonly well. Beauty... Grace... Ease... Effortlessness... Joy... and when done in the midst of a CrossFit workout, while under the pressure of the stopwatch - true mastery.
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Training of the Day
"JayLeo"
3 Rounds
35 - Burpees
50 - Squats
400m Run
07.12.10 Single 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. Life is about doing ..if your not doing your dying. The path to your goal doesn't have to be all laid out and perfect..in fact it wont be...I have learned that life is about small adjustments and corrections keeping you on course. Similar to driving a car..u set to get to a destination by making small corrections and turns..u never hold the staring wheel perfectly straight..do you? Take that single step..don't wait for "someday" ..someday doesn't exist. the plan is that first step and your capable of taking it at anytime!!
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Training of the Day
The CrossFit Total is the sum of the best 3 attempts of the Back Squat, Front Press and Deadlift, the three most effective lifts in existence for developing and testing functional strength.
"Crossfit Total"
1RM Squat
1RM Shoulder Press
1RM Deadlift
07.11.10 Sunday Skill Work
For the past couple weekends, we have been highlighting skills required in CrossFit. This weekend we will take a look at the pistol squat. This is a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. Sometimes dumbells or kettlebells are added for resistance. Pistols require flexibility, balance, coordination, strength, and accuracy. Since this movement encompasses 5 of the 10 physical skills that we as CrossFitters consider important, it's a great movement to add to your collection. In this video you can see some wild progressions performed by CrossFit Cult in Melbourne, Austrailia.
We are going to start with a simple progression that you can do at home. The following link will take you to a great page outlining progressions for the pistol. There is lots of info on this page, but lets start halfway down the page with the doorway pistol.
- Start in the bottom postion just like in the picture and just stay there. You will find that the flexibilty alone is quite a task for this movement and static holds will be good for developing that. When you feel comfortable, see if you can release your hands and hold the bottom postition for a few seconds. Dont worry if your exended leg touches the floor a little.
- Next, see if you can lower yourself from a standing position to the bottom position while holing onto the door. Go slowly and pay attention to keeping your heel on the ground.
- The final test is to try and press out from the bottom using the assistance from the door. If you can press out, repeat several times and begin to develop the strength needed to execute the pistol without the door.
We will revisit this movement in the next couple of weeks, and see if we can move away from the assistance to perform the pistol from a freestanding position.
Training of the Day
5 Rounds
10 Assisted Pistol Squats (5 Each Leg)
07.09.10 Why do you CF?
"I am almost 39 years old, have been CrossFitting for a little over a year, have a handful of nagging injuries that always creep up, and hold a full time job. I won’t soon make it the firebreather level. But I’m OK with that. For those 20 minutes during the WOD, I am a firebreather. I’m pushing very hard. Harder than last time. Faster than last time. Better form than last time. When I’m done, and the clock stops, …. I’m back to “not a firebreather”. And I’m OK with that too. But that’s not “‘why” I CrossFit. Why do I CrossFit?" Read More...
- Jen stays as cool as the other side of the pillow during a TOD!
Training of the Day
Bulgarian Split Squats
5-5-5-5-5
______________
AMRAP 12 Minutes
5 - DB Snatch 30 20
10 - Goblin Squats 1.5 1
5 - Roller Jumps
07.08.10 Game Time
Training of the Day
5 Rounds
Walking KB Swings Up Hill
10 - Box Jumps
15 - Push Ups
200m Run
07.07.10 Mobility Matters
- Yvette finishes up a run!
The Best-Fit Concept: For every movement we do, there is an ideal bio-mechanical position from which maximum force can be produced. Have you ever seen Andy Bolton's world record 1008 pound deadlift? This is a great example of best fit. If you study his technique, it's exactly the same as we teach you (which we learned from Mark Rippetoe) - any deviation from that position would result in less weight lifted (and no world record!). Our goal should be to mimic the best-fit position as best we can for each movement. If you are unable to get in a best-fit position for a movement, that is something you need to work on, or you will never be able to maximize your potential. However, there are also times where best-fit may need to be adjusted for the situation and environment. In real life, we may not always have to lift barbells. It may be boxes, rocks, or other awkward objects. This may make the best-fit position of the deadlift for those situations slightly different than the best-fit position for a barbell. Any deviation from the best-fit position compromises force production and may cause musculoskeletal problems if we don't have a buffer above the line of suck.
Training of the Day
"Mobility Work"
5 Rounds
10 - Back Roll Toe Touch
10 - FireHydrant Leg Circles
10 - MTN Climbers
10 - MTN HOPS
10 - Shoulder Mobility Drill
10 - Toracic Mobility Drill
07.06.10 Chipper
The chipper format is a classic CrossFit structure. You have a large number of tasks that you complete in order. They are designed so that as you fatigue in one task, you switch up the demands and keep going. There is a cumulative effect of course, but the variety allows for incredible metabolic demand.
The variety also becomes a great equalizer. Everyone has strengths and weaknesses, and when the workout has multiple elements, both are likely to be featured.
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- Prowess Athletics Youth Fundamentals Camp
Training of the Day
Complete the following for time...
1 Mile Run
50 - Thrusters 95 65
40 - Pull Ups
30 - Burpees
20 - TGUP 1.5 1
10 - Muscle Ups
07.05.10 Strike a Pose
As the tri and marathon season move upon us, many of us will have an increased focus on improving our running efficiency
Dr. Romanov, a two-time Olympic coach, invented the Pose Method in the 1970s as a way to improve efficiency by letting gravity do some of the work usually done by muscles. For an untrained observer, it can be hard to tell Pose runners from “normal” runners, but still photographs of Pose athletes reveal that a straight but oblique line can be drawn between the shoulder, hip and ankle at ground contact due to a forward-leaning body position. In traditional running, that line is often curved, with the ankle in front of the hip during the support phase of the stride.
Using Dr. Romanov’s technique, runners attempt to conserve energy by leaning forward, pulling the feet off the ground, avoiding heel strikes and letting gravity take care of the rest. Each step becomes a very precise movement designed to produce maximum efficiency.
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- A few WLCF members get their A.M yoga on
Training of the Day
Deadlift
5-5-5-5
__________
3 Rounds
10 - Clean Jerks 135 95
Run 400m
07.04.10 Skill Work
CrossFit is not just a workout of the day. What sets us apart from other fitness programs is our skills training. Much like martial arts, there is practice outside of class that needs to happen so that students can see quicker improvement. We have 3 primary disciplines that we pull from: gymnastics, olympic lifting, and track & field. Each one of these is a sport of it's own that a person could spend a lifetime learning and practicing. As a student of CrossFit, it is your responsibility to find time to practice the skills associated with each one of these sports!
This weekend we are going to add a new implement to your home gym. Go down to your local hardware store and get yourself a piece of PVC pipe that has the thickness of a typical barbell. Cut it to about 5 feet in length and viola!!! You now have an olympic lifting training tool. Of course you may use a dowel rod, broomstick, or even a real barbell if you have one. This simple tool should be kept out in the open, somewhere you will pick it up often and practice technique with.
The following video shows a warm-up progression called the Burgener Warmup. Some, if not, all of you have encountered this at one point or another. Your homework for the weekend is to memorize this progression and practice it. Once you have it down, you can practice it during T.V. commercials, or whenever you you find a little time. The more you get these movements programmed into your body, the quicker you will see improvements during your workouts involving the oly lifts.
The warmup consists of the following moves:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
WOD
15 minutes Burgener Warm-up practice
07.02.10 Having a ball
We have been having a blast so far this summer ! However , we are just getting started!! With our expansion ready to get under way , we have more useable space allowing for more creativity and diversity with our programming. We also have a few challenges were lining up to kick off this summer. We are extremely excited to welcome in our newest members whom will be starting this month...Please be sure to introduce yourself to any new faces. Have an awesome holiday weekend!!!
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Training of the Day
Bench Press
5-5-5-5
________
Isometric Training
Max Wall Sit
Max Chin Above Bar
Max Press Out
Max L Sit
_________
Ab Wheel
07.01.10 CF women rock!
Special shout to the ladies of Westlake Crossfit , you all are so incredible! Your hard work and dedication does not go unnoticed - even for one second! Thank you all for the inspiration and positivity you all spread throughout the gym!
Training of the Day
AMRAP 15 minutes
10 - Bodyweight Deadlift
4 - Turkish Get Ups 2R/2L
10 - Pull Ups
4 - Burpee Box Jumps
