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Thursday, 09.09.10: Back Up

Monday, 09.06.10: be complete

Sunday, 09.05.10: Sunday Skill Work

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April 2010

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At Westlake CrossFit, we train the body to become more efficient. We take functional movements, make them accessible, and incorporate them into high intensity workouts that make you fitter and stronger. We don't use machines. We use our bodies, along with simple tools, that allow us to move organically. Our training is pure, intelligent and effective. Read More..

October 2nd, 2010

Mud Quest Adcenture Run
more info »

November 13th, 2010

Tough Mudder
more info »

January 16th, 2011

Big Bend 50 Ultra
more info »

Training of the Day

"Mobility Work"

Drill #1

-Sotts Press

-Hip extensors 2 minutes each leg

-Retest sotts Press

Drill #2

-6 windmills a side (try to increase weight each time)

-30 seconds frog stretch

-Down and back duck walk (try not to bounce up and down. Keep feet flat on floor)

Drill #3

-15 light OHS

-Shoulder flexibility 2.5 minutes each arm

-30 seconds each arm rear-delt stretch

-Lay on your side tilter forward at a 20 degree angle. Arm is perpendicular to your body. Try to push wrist towards the ground.

-15 OHS

-See if you can get in a more efficient OHS squatting position

***Overall goals for this is (1) having knees being able to rotate externally more while getting your knees to track over toes. (2) Increased shoulder flexibility for a more efficient OHS. (3) Hip capsule should loosen up to that you can get a deep OHS.

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Orange Coast Crossfit shares with us the importance of nutrition and exercise to reach your goals!!

Eating well is half of your sucess in this gym. If your training your tail off and not paying attention to what your fueling your body then you are really only half way involved. Fitness is really two parts. One part is training. That is putting stress on the body and in return the body adapting to those stressors and becoming stronger and fitter. The second part is recovery. This is really composed of both diet and sleep. Lack in either dept will put a serious damper on your success in the gym. Here we will address the issue of diet and our stance on what and how much you should be fueling with.

1. Buy The Paleo Diet book from amazon for about $10. Then read it. Twice.

2. Replace all of the grains and starch in your diet. Paleolithic foods. ie. Vegetables, and fruits in place of tortillas, bread, rice and pasta.

3. Buy new clothes. The old ones wont fit anymore.

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Elbows High and Outside

We have slowly but surely been progressing though the Burgener Warmup over the past several weeks. We have broken down each individual movement and have utilized some tricks to improve our form. Today we want to focus on the high pull portion of the snatch.

Something to note here is that when we do the snatch, we are not actually pulling the bar up. Instead we are pulling ourselves under the bar. This warmup movement helps to teach you how to keep the bar close to your body for a more efficient lift.

The movement begins exactly the same as the previous one, with the down and up.
As your hips reach full extstension, do a full shoulder shrug and pull the elbows up high and outside like a scarecrow.
You can also use the wall for guidance like we have done in previous weeks. However, you should be more aware of your posture by now and able to step away from the wall. Try to do a few against the wall, and then a few away.

*Please refer to the Burgener Warmup link on our resources page for pictures and further discussion of this movement.