Training of the Day

 A.) Push Press 5x5

54% 63% 70% 77% 84%

B.) Five Intervals of ...

5 Clean & Jerks 75% BW

Sprint 200m

Rest 45 secs

Article : Prowess Athlete Tanner Price looking to see playing time as true freshmen

Coach Joss goes inverted in Prague!

Bust out a handstand at the most random place , let us know where you represented...Post to comments!

Training of the Day

"Mobility Work"

Announcements**

- Crossfit BBQ September 17th!!Family and friends welcome!! See event board for details

- Register for FGB by clicking link to the right. We also are in need of volounteers. Let us know if your interested.

Training of the Day

A.) Hang Power cleans 5x5

54% 63% 70% 77% 84%

B.) Three Rounds of "Lynne"

Max BW Bench Press

Max Pull Ups

Rest 3 minutes

Article : Jevon discusses what to look for in peformance based programming.

- Coach Jarrod drops in to get his WOD on with Crossfit Fort Lauderdale.

Training of the Day

5 Rounds

5 - deadlifts

10 - in and outs

20 - Double Unders (unbroken)

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."  - Muhammad Ali

Training of the Day

A.) Front Squats 5x5

54% 63% 70% 77% 84%

B.) AMRAP 15 minutes

3 HSP

6 Pull Ups

9 Squats

12 KB Swings

We addressed postural allignement for the push press last weekend by using a wall. This allowed us to press hard through our heels, with our pelvis and shoulders moving in the same plane of motion. We are going to continue to use the wall and add some more parts of the Burgener warmup.

1. Grab your dowel rod in a snatch grip, and position yourself with your heels, butt, and shoulders making contact with the wall.
2. Just like last week, you will dip into a quarter squat and then quickly return to standing and then do a full shoulder shrug.
3. If you are moving quickly enough, you will probably start coming up onto your toes. This is completely fine and is actually what we want to start happening.
4. After a couple of attempts you may want to just work on the shoulder shrug portion of the movement. Quickness is the key factor here.
5. Let the bar just hang and quickly pop your shoulders up towads your ears.

Coordinating the shrug to happen right at the end of the dip and drive, will prevent you from using to much arm pull and get you relying on your hips to move the bar.

The Fight Gone Bad trial run went great yesterday! We cant wait to see how much ya'll improve over the next couple of weeks! Please click the link on the right side bar to get registered if haven't already.

Probably all of us have had the "pleasure" of moving. Last weekend I helped my girlfriend change apartments. It seemed like there was way too much stuff. We werent sure what to keep, and what to get rid of. Add a little procrastination, and you have a recipe for frustration. While we were getting things into boxes, I realized that the move was cutting into my free time. I love being active on the weekend, but not like this. So thats when it hit me.

"I wonder how many boxes I can move in 15 minutes?"

I set my clock, and counted dowmn. 3, 2,1, go! I was off! Grabbing boxes and running from her old apartment, down to ground level, and back up into the other building, and into her new place. When the alarm sounded, I had moved about 1/2 the boxes that we had set out for the movers. I was now breathing hard, and hating stairs, but I wanted to finish the job. I took a short break and then started the clock again. This time I was going see how much time it would take to move the rest. Within 30 minutes I had moved everything except for the heavy furniture. When the movers showed up, they were shocked how quickly I had moved everything. I had alsoI saved my girlfriend lots of money by limiting the amount of time that we ended up using the movers.

You can apply CrossFit programming to other aspects of your life well. Anytime you feel like procrastinating, turn life into a WOD. It can be anything from responding to emails, to doing laundry. Just knock it out. The longer you wait to complete things, the bigger of a task they seem. With a "get it done" mentality, you can attack problems or jobs as they come up, and shorten your todo list. Try to always go for completion of one task at a time. Dont DNF when a little extra effort will finish the job. Set a goal and achieve it. If there is more to do after, you can always create another WOD for yourself, and go again. This method to beat procrastination is extremely effective, and is a way to live life like a true CrossFit athlete.

"Work expands to fill the time available for its completion" - Parkinsons Law 

At Home TOD

20 Rounds

10 Second Sprint

5 Second Rest

****These are all out efforts! Incline and terrain are your choice. This is a 5 minute workout. Make sure you add 15 minutes of warmup running and mobility work before you start.

"If you’re working full time and trying to save money, it can feel impossible to stay in shape. Gym memberships cost way more than potato chips, and most boot camps take place during regular business hours. What’s a working Austinite to do? Read more

- Promised a couple of you that I'd post my yearbook pic..here ya go.

Training of the Day

A.) Back Squat 5 x 1

B.) Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

- LBJ gets a taste of Crossfit!

Training of the Day

" Mobility Work"

** Reminder Fight Gone Bad pracytice run Saturday 8am - 10 am. Please RSVP to Jevon@westlakecrossfit.com**

- Squat fanatics Sarah and Kayla

Training of the Day

A.)Press 5 x 1

70% 77% 84% 93% 101%

B.) AMRAP 12 minutes

10 OHS

10 Pull Ups

Run 200m