- James W. is strong.

We will be doing a team workout at Lake Austin at Andrew's house off edge water. We will be meeting at Westlake CrossFit at 8:45 and carpooling to his house in Cuerny. This will be a fun workout in a team format. Everyone is encouraged to come. We will be eating,drinking and swimming afterwards so bring food and drinks.

**There will not be a workout held at the gym

- Longevity class member Dan working pulling and grip strength

Read what Longevity Class member has to say about her experience

I never believed that I could possibly do CrossFit with my bad knees. In the past few years, my knees, which have always been “gravelly,” have become more and more painful during my daily dog walks in the hills of Lost Creek. Climbing the steep stairs to my office has been excruciating. At the YMCA, I had to avoid any leg machines altogether; and sometimes, even walking on flat terrain for extended periods of time was uncomfortable. In fact, the only exercise I could undertake with impunity was swimming, which I love, but which I limit as it dries out my skin and hair. So it was with reluctance that I began working out at Westlake CrossFit.
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Building a Capacity 

We’ve all done it – jumped into something blindly with both feet without testing the water first …and we’ve all gotten burned because of our eagerness.  Surely, this sort of enthusiasm is admirable, yet we don’t encourage it due to the potential for injury.  

Take for example the GHD sit-up or the butterfly pull-up.  Without fail, athletes that have attempted workouts incorporating the GHD sit-up have found themselves undeniably crippled.  Others have pieced together fragments of a butterfly pull-up and completed a workout utilizing their new skill and paid the price with tenderized flanks.

The lesson that we’d like to impart in this little note that when you are learning a new skill, build a capacity over time.  Sometimes the stimulus elicits a response that you weren’t expecting.  But a wise approach to learning new skills would be to start with a relatively low dose of the stimulus and see how your body reacts.  As you get stronger and your body adapts to the stimulus, then think about adding intensity to the equation.  

Remember: having to recover from a mistake costs you time away from the gym and doesn’t make you any fitter.  Building a capacity over time makes you stronger and smarter.

Is Bridget focused? We think so

What’s on your someday list?

By Crossfit Verve

What is it you’ve always wanted out of life?  People say they are searching or waiting or someday, what is your someday?  A friend of mine recently said to me “Cherie, today… This is your life, not your retirement, not your future today… this is your life!” That got me thinking about all the things I’ve always wanted to do.  I’ve always wanted to write a book.  Don’t really know what about, but one day! One day I want to Climb the face of Longs peak, even though it scares the bageebees out of me.  I would like to finish my degree, surf in Africa, and to climb where when you fall it’s into the ocean. I want a garden that I have the time to figure out how to grow my own food and the time to cook it for all my neighbors. I want to be surrounded by my family and friends and when it’s all said and done I want my life to have meant something, I want to have truly helped people.

Funny how when I sat down and thought about it, nothing that I want involved money or things!  I believe this is true for most people. Maybe the money to travel a bit or build my garden, but not tokens of wealth.  My tokens of wealth I hope to be my relationships and experiences.  So why is it that we chase our tails for things and argue about money, when relationships are where the true wealth lies? 

What’s on your someday list? Post to comments! 

We will be getting togethr to watch this weekends regional crossfit event from the central east live on ESPN 3 Location ant time to be determined.

The Stone Cutter

There was once a stonecutter, who was dissatisfied with himself and with his position in life.

One day, he passed a wealthy merchant’s house, and through the open gateway, saw many fine possessions and important visitors.  “How powerful that merchant must be!” thought the stonecutter.  He became very envious, and wished that he could be like the merchant.  Then he would no longer have to live the life of a mere stonecutter.

To his great surprise, he suddenly became the merchant, enjoying more luxuries and power than he had ever dreamed of, envied and detested by those less wealthy than himself.  But soon a high official passed by, carried in a sedan chair, accompanied by attendants, and escorted by solder’s beating gongs.  Everyone, no matter how wealthy, had to bow low before procession.  “How powerful that official is!” he thought.  “I wish that I could be a high official!”

Then he became the high official, carried everywhere in his embroidered sedan chair, feared and hated by the people all around, who had to bow down before him as he passed.  It was a hot summer day, and the official felt very uncomfortable in the sticky sedan chair.  He looked up at the sun.  It shone proudly in the sky, unaffected by his presence.  “How powerful the sun is!” he thought.  “I wish that I could be the sun!”

Then he became the sun, shining fiercely down on everyone, scorching the fields, cursed by the farmers and laborers.  But a huge black cloud moved between him and the earth, so that his light could no longer shine on everything below.  “How powerful that storm cloud is!”  he thought.  “I wish that I could be a cloud!”

Then he became the cloud, flooding the fields and villages, shouted at by everyone.  But too soon he found that he was being pushed away by some great force, and realized that it was the wind.  “How powerful it is!” he thought.  “I wish that I could be the wind!”

Then he became the wind, blowing tiles off the roofs of houses, uprooting trees, hated and feared by all below him.  But after a while, he ran up against something that would not move, no matter how forcefully he blew against it – a huge towering stone.  “How powerful that stone is!” he thought.  I wish that I could be a stone!”

Then he became the stone, more powerful than anything else on earth.  But as he stood there, he heard the sound of a hammer pounding a chisel into the solid rock, and felt himself being changed.  “What could be more powerful than I, the stone?” he thought.  He looked down and saw far below him the figure of a stonecutter.

- Chinese story, Author unknown 

Simple as the story may be, it is amazing how we get caught up in wanting more then we currently have.  Maybe life would be easier if only, fill in the blank.  If I could lift more, run faster, do more push-ups, if overhead squats were easy for me etc…  It is in the journey that we are able to find our true strengths.  Be happy with where you are right now and proud of where you are going.

- Kimberrrrrr!!!!!

Sleep – how can we get you all to get more of it?

Maybe start by reading this book  Lights Out! Sleep, Sugar and Survival.

-or reading this bit by Robb Wolf…

Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. 

-or this bit by KStar of San Fransico CrossFit 

Here goes: Sleep is important. Check.
Obviously brain function is slightly (ironic tone) decreased with missing sleep. But how smart do you really need to be?

The real reason sleep matters is because all of the good hormones and growth factors that are released during the deep sleep, stage 3 and 4 periods. This is your body’s time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.) and occurs throughout the night but with diminshing efficacy.

If you aren’t getting enough of this deep, quality sleep, chances are you aren’t optimizing recovery or performance. You are in fact creating stress hormones that are trying to kill you. 
Your body treats lack of sleep like a direct stressor, the same as starving, or being chased by a lion. So quit being so cavalier about your late nights and crappy sleep. 

The goal is to get as much stage 3 and 4 sleep as possible. To this end, here are a few sleep hygene guidelines. 
1) Try to go to sleep at the same time every night.
2) Avoid coffe and alcohol before bed.
3) Sleep in the blackest, darkest room possible.
4) Sleep in a cool room.
5) Treat your sleep as importantly as you treat your workouts and protein blocks.

Think of sleep as recovery. And recovery completes the exercise and nutrition trifecta.

Mission: 
Keep a sleep journal for a week. Track hours slept/bed time/awake time/ and note when and how much caffeine/alcohol was consumed before sleep. Also note how your performance was during the day. See any patterns? Are you trashed by the weekend. How much “blue time” are you serious about getting in the chart above.

Sleep rules so lights out!

- Do you prefer to heel or forefoot strike when running? Or do you use them both?

Why Pose Running?

The dreaded heel strike.  For those who may not know what I am talking about, the heel strike is what is referred to when you run heel-toe, heel-toe.  Your body is upright, and your knees and spine take the brunt of the impact, whether you think you feel it or not.  That’s why you are always asked to do those annoying POSE running drills.  You know, the ones where we try to train you to run toe-heel, toe-heel.  It’s only because we care. No, really.  I don’t want you to end up with wonky knees or a bad back because you are too stubborn to run the right way, a way that takes much stress off your body.  

Here’s a challenge:  Take your shoes off, and run barefoot down the street.  Try to do your heel-toe method. I guarantee it will hurt.  You will naturally want to shock the impact of your body running by landing on the balls of your feet first.  Now, imagine what you are doing to your body, in a small way, every time you strike your heel on the ground when you run.  Multiply the miles over years, and you start to understand why we don’t give up you.  You have 1 3/4 miles to run in this WOD (that’s an about 5,110 steps).  Let’s fight the good fight for great positioning today one step at a time.

All I have to say is hats off for Mike. I am personally blown away by his trasnsformation and commend him for his dedication. I saw Mike a week ago and was so blown away that I asked him if he could write a testimonial and send me a picture. Last week was just one of those days when you do a double take because something is not the way you remember. I am not the guy who usually comments on another guy "looking good", but I noticed something different about Mike. He was moving better. Below paralle, knees out, upright torso. Mike was upping the weight and moving faster. Beyond that, I think what I really noticed was he clothes seemed to be fitting differently. I remember Mike's first workout - 45 minutes and nearly 800 reps. I thought he would be so sore that we had scared him away; but Mike has been consistently coming every Tuesday and Thursday. I'll let him take it from here.

-Jesse

Imagine this! 44 years old, 244 lbs, chubby (ok a little more fat then chubby), out of shape for the past 15 years, a man who when he tries to touch his toes with his legs straight can't reach past his knees. (stop laughing Fred, you will get old one day).  But wait that is not all. Most days my back and knees hurt, and I have a hard time sleeping.  When I go to the doctor the doc says "lay off the french fries big guy."   How did the doctor know I like french fries? Oh, it gets worse. My wife is a fitness instructor.  I am sure people must be thinking "she married him for his money"(except I was in debt when she married me).

Now, a on a weak moment a buddy at work talks me into trying Crossfit.  I check it out online the night before the first workout and "holy crap!" I am in big trouble. Young guys in super good shape, doing pull ups, muscle ups, push ups, and squats with the giant weights, this is not going to go well. Guess what, it didn't!  Total pull ups-0, push ups-a solid 7, burpees-I almost puked before 10.

Seven months are now gone, and so are 40 pounds off my belly.   Total pull ups-7, push ups-40, and a couple of days ago I did 50 straight burpees at the end of my workout.  I sleep a heck of a lot better, my knees don't hurt, and my back only hurts when I am sore from the heavy kettle bell workouts.  What the hell happened?

Two things, Crossfit and Eating Better. No pills, no crazy Atkins diet, no Jenny Craig.  

Crossfit- At first my body hurt, well I was sore.  It wasn't unbearable, it felt a bit like a badge of honor. Why? Well, how about tomorrow you walk around the office and see how many people did a pull up that morning, or maybe a hand stand push up.  That is right, you walk a little taller, maybe you even think you could take that young guy at your office if you had too (I am pretty tough in my mind).  Bottom line is this, everyday you go to Crossfit you know you are going to get a great workout, with good people and an instructor who is trying to push you, and if you're careful, without getting hurt. Win, win, win in my book.

Eating Better - think it is all about working out. WRONG. In Crossfit you keep a journal to track your workout progress. The same thing for food, Keep a journal.  Everything that goes in your mouth, put in the journal.  EVERYTHING!  Even that handful of M&Ms, that 5 Guys Burger and fries, maybe a little birthday cake at the office, even that glass of wine (drink lite beer, less calories and more filling). Eat whatever you want. It doesn't matter, just write it down. Now after a few days, take a look at how many calories you consumed. Ouch, that hurt! Problem identified, check!  Now go on the internet and find out how many calories you burn a day and push away from the feeding trough before you hit that number. Are you hungry? YES!!!! At first. But wait, once you know how many calories you can burn and you eat less than that number, your body starts telling you what it wants. It goes for bulk quick. Veggies, lean meats, nuts (hum, sound familiar, give you a hint, it starts with a P and ends with diet). Look, I wasn't trying to go to a Paleo Diet and never quite did (fruit popsicle almost every night), but in effect when you reduce calories your body craves these types of food.  Pretty cool really.  Now, last trick, you are going to screw up with food (you can't watch the Final Four without a beer, or if you are like my wife, a glass of wine when she watches the vampires of Breaking Dawn, I need a shot when that happens). No problem, just because you go over your calorie limit on one day doesn't mean that you give up, just do better tomorrow and eat under your calorie limit. Then when you string a few successes together, you look down past your once big belly at the scale and it is 40 lbs less.  That is it, and if it worked for me it can work for anyone.

Shocking.  You can teach an old dog new tricks.

Mike

Saturday May 12th, Westlake Crossfit will be hosting thier 2nd Annual "Fran Jam"

You know the name, you know the workout!

"FRAN"

21-15-9

Thrusters

Pull Ups

* Their will only be mens and womens RX divisions.

Sign Up Here

Jeff G. has been a member with us for roughly 3 months. In that time we have watched him make strides in his strength and conditioning. Very little of these results has to do with us, more so to do with all his hard work and his consistency. 

If you want results, you have to do things differently. This is especially true as it relates to your diet. Check out what Robb Wolf has to say for the person thinking they can get extended results while eating garbage.

I am stunned by a few facts:
1-People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandw iches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.

2-People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.

3-People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”. If you want results you need to alter what you are doing. I know this seems obvious, but apparently it is not! If you want to keep doing the same old thing join a Globo gym, don’t go (most people don’t) and keep eating what you have been eating. Wasn’t that easy?! Not surprisingly you will continue to get the same results. 

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