Thursday, 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

Wednesday, 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!

***SIGN UP HERE***

Tuesday, 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!

***SIGN UP HERE***

Monday, 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.

Friday, 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"