Tuesday, 02.09.10: Success

In this video all time great NCAA men's basketball coach John Wooden talks about giving , sharing and success. His definition of success is suited to our belief of success here at Westlake Crossfit.  Times , weights , austetics are all good things in their own right but nothing is more important to us than you giving it your best shot!!!! Keep up the hard work everyone!!!!

Workout of the Day

Push Jerk

3-3-3-3-3

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Three Rounds

15 - Burpees

30 - Double Unders

60 - Sit Ups (Anchored)

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Blog: Coach Jevon talks about mental clarity.

Video: Do you eat like crap?

 

Monday, 02.08.10: Paleo challenge week 4

Probably the most important component of your diet is where your meat comes from and how it is raised. Most commercial meats are raised on the cheapest feed available, kept in cramped unsanitary conditions, and fattened quickly to produce meat as cheaply as possible. Unfortunately the grains and soy fed to these cows, chickens, pigs, and sheep are anything but their natural diets and it affects the meat that they produce. The meat from grain-fed animals has a highly skewed omega-6:omega-3 ratio, sending the body into an inflammatory mode (some commercial meats/eggs have as high as a 15+:1 ratio of omega 6:3…when natural meats should have a more balanced ratio of 4:1 or less). Also the fat composition of these animals is altered (grain fed animals have more saturated fat, unlike grass fed with less saturated and moremonounsaturated). Essentially, you are what you eat…and what the animal eats too! Grass-fed meat (or any “wild game” not raised in fed lots on cheap grains) is more expensive, but it’s also tastier and better for your health. If you can’t find it (check your local farmer’s market) or can’t afford grass-fed meat, just trim the visible fat from your store-bought meat and help correct your omega-6:omega-3 balance with some additional fish oil. -Grass-Fed Meat vs. Grain-Fed Meat

Workout of the Day

10 - 8 - 6 -4 -2 - Cleans

2 - 4 - 6 - 8 - 10 Pull Ups

Notes: Alternate between movements ie..10 cleans 2 pull ups ...8 cleans 4 pull ups

 

Reminder: New class added Tuesday Thursday 10am

Friday, 02.05.10: Injured or Hurt by Crossfit Unlimited

As athletes, we all get injured...or hurt...wait...which is it???

Getting hurt is an inherent part of training.  No one gets through WODs on a daily basis without getting banged up, bruised, sore, exhausted, pulled too far, or jammed too hard.  It takes a certain amount of mental and physical toughness to deal with pain during training.  Unfortunately, injury is also a part of the sport for some crossfiters.  Injuries may permanently leave their mark on a body, take a crossfiter off of the pull up bar, out of a run, or out of the cell for a period of time.  It takes a different kind of toughness and perseverance to work through an injury. Read more..

- Yvette and Gina on developing the kip

Workout of the Day

Deadlifts

3-3-3-3

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AMRAP 10 MIN

8 - DB Push Press30# 20#

12 - Squats

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Rest 5 minutes

AMRAP 10 MIN

8 - Lunges  R/L 30# 20#

12 - Pull Ups

 

 

Thursday, 02.04.10: Shoe in

Huge thanks to everyone who donated shoes for the victims of the Haiti earthquake. Special thanks to Crossfit Fit and Fearless and Crossfit Austin who helped out tremendously in our effort , together we were able to collect and donate over 200 pairs of shoes !!!

Workout of the Day

7 Rounds

7 - Hang Power Snath

14 - Push Ups

21- Box Jumps

Rest 90 Seconds

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Blog: Coach Jesse shares his vision board.

 

PALEO RECIPE

Fish & Vegetable Curry"-Nikki Young

400g (14oz) white fish fillets, cut into thick slices

400g coconut milk

2tbs red curry paste

2 carrots, cut into thin strips

2 cups red cabbage, thinly sliced

Fresh coriander. Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined. Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes, or until fish has cooked. Serve with fresh coriander leaves. Enjoy!

 

Wednesday, 02.03.10: don't hold back

-thanks again to our very own Bren for a great video!

Workout of the Day

21-15-9

Front Squats 135#95#

Pull Ups

Sit Ups

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Article: Paleo on the go