Westlake Crossfit http://westlakecrossfit.com Westlake Crossfit--Westlake Crossfit en Copyright 2010 http://www.rssboard.org/rss-specification AMRAP http://westlakecrossfit.com/blog.php?id=14511 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

]]> http://westlakecrossfit.com/blog.php?id=14511 Thu, 29 Jul 2010 00:00:00 -0400 do the do http://westlakecrossfit.com/blog.php?id=14452 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***

]]> http://westlakecrossfit.com/blog.php?id=14452 Wed, 28 Jul 2010 00:00:00 -0400 a Lifelong Journey http://westlakecrossfit.com/blog.php?id=14370

" 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***

]]> http://westlakecrossfit.com/blog.php?id=14370 Tue, 27 Jul 2010 00:00:00 -0400 Case of the Mondays http://westlakecrossfit.com/blog.php?id=14323

- 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.

]]> http://westlakecrossfit.com/blog.php?id=14323 Mon, 26 Jul 2010 00:00:00 -0400 Discipline http://westlakecrossfit.com/blog.php?id=14169 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"

]]> http://westlakecrossfit.com/blog.php?id=14169 Fri, 23 Jul 2010 00:00:00 -0400 Get Ready For BodyTribe http://westlakecrossfit.com/blog.php?id=14120

Brutal Recess in Austin
When: Saturday, July 31st, 2010
Where: Westlake Crossfit
Time: 10-6
Fee: $75

Topics:

  • The philosophy and program design of Bodytribe Fitness
  • The Brutal Recess intense mobility concept
  • Getting weird with barbells
  • Unique kettlebell and dumbbell movements and drills

Sign Up Here

Training of the Day

Bench Press

5-5-5-5-5

______________

400m Run

10-9-8-7-6-5-4-3-2-1

KB Clean & Press (each arm)

x2 Goblin Squats ex 20-18-16....

400m Run

 

**NEWS UPDATE**

Coach Jesse has diligently been working on his new website and its finally here!!! Please go see ActiveAtx and get signed up!

www.activeatx.com

]]> http://westlakecrossfit.com/blog.php?id=14120 Thu, 22 Jul 2010 00:00:00 -0400 Aim High http://westlakecrossfit.com/blog.php?id=14061

 

***Outdoor Group Classes***

Village at Westlake

701 S Capital Of Texas Hwy, Austin, TX 78746

Monday - Wednseday - Friday (6:00am - 7:00am)

Contact Jevon Ikner @ Jevon@westlakecrossfit.com for additional info.

Springwood Park (North) Map

9117 Anderson Mill Rd

Mon - Wed - Fri (10am - 11am)

Sign Up Here

 

Training of the Day

AMRAP 10 Minutes

5 - Deadlifts 275 /185

5 - HSPU

5 - A2B

_______________

Rest  4 Minutes

Then....

200 - Double Unders

Run 400m w/ plate 45/35

 

]]> http://westlakecrossfit.com/blog.php?id=14061 Wed, 21 Jul 2010 00:00:00 -0400 Snatch Well http://westlakecrossfit.com/blog.php?id=14027 Because of the precision and complexity of this movements , it takes months / years in developing the skills needed to perform an efficient Snatch. Understand were you are in your development and stay within your capacity. There is nothing more detremental to your development than to learn faulty movement patterns through repetition done poorly.

Fixing the Snatch from Jon Gilson on Vimeo.

Training of the Day

Warm Up x3

Burgener Warm Ups

Hip Mobility Drill

Shouldr Complex

_______________

12-15-9

Snatch 115 75

Burpees

]]> http://westlakecrossfit.com/blog.php?id=14027 Tue, 20 Jul 2010 00:00:00 -0400 And the winners are... http://westlakecrossfit.com/blog.php?id=13962

Congrats to all the men and women who competed in the 2010 Crossfit Games. It was a blast following all the action live. I was pretty much glued to my computer all weekend as these studs put forth unbelievable efforts in hopes to claim the title of Worlds Fittest Man / Woman!

Mens’ Overall

1. Graham Holmberg

2. Rich Froning Jr.

3. Chris Spealler

Women’s Overall

1. Kristan Clever

2. Annie Thorisdottir

3. Valerie MacKenzie Voboril

 

Training of the Day

10 Rounds

10 - Pull Ups

10 - Ring Dips

10 - Squats

 

Video : How to tape your hand for Pull Ups

]]> http://westlakecrossfit.com/blog.php?id=13962 Mon, 19 Jul 2010 00:00:00 -0400 2010 Crossfit Games are live http://westlakecrossfit.com/blog.php?id=13858 The CrossFit Games are the ultimate test of fitness. It's a grueling three-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery. You will have an opportunity to view live as some of the worlds fittest athletes compete this weekend. Visit here for live broadcast.

Crossfit Games are being held at the Home Depot Center.

Training of the Day

Bulgarian Split Squats

5x5x5x5x5

_____________

AMRAP 15 Minutes

10 - Alternating KB Swings

10 - K2E's

10 - BW Deadlifts

Run 200m

*** Reminder ***

Saturday's 9am TOD will be held at Austin HS

]]> http://westlakecrossfit.com/blog.php?id=13858 Fri, 16 Jul 2010 00:00:00 -0400