Westlake Crossfit http://westlakecrossfit.com Westlake Crossfit--Westlake Crossfit en Copyright 2010 http://www.rssboard.org/rss-specification BUSTED !! http://westlakecrossfit.com/blog.php?id=8533

- Coach Jarrod was secretely photographed devouring a cookie cake , could this be the catalyst for his abnormal strength?

Training of the Day

AMRAP 20 minutes

5 - Burpees

5 - OHS

5 - K2E's

* Athletes must complete a 400m sprint at the 5 , 10 and 15 minute marks.

]]> http://westlakecrossfit.com/blog.php?id=8533 Tue, Mar 9th, 2010 - 12:00:am Buddy Lee http://westlakecrossfit.com/blog.php?id=8498 Attempting double unders only when they come up in TODS won't be enough to get you to jump rope like Buddy Lee. Practicing 5 to 10 mins before class can do wonders. Here are a few tips..

1) keep your elbows in close to your body, that is, don't let your hands stray too far away from your torso.

2) try keeping your hands slightly in front of your hips instead of on either side of them (upper arms will be parallel to your torso).

3) its all in the wrists, turn them over faster instead of jumping higher. 4) practice practice practice. +1 for working on DU's as part of warmup.

Training of the Day

Three Rounds

50 - Double Unders

21 - KB Swings

12 - Pull Ups

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Congrats to Erika who received her Crossfit Level 1 certification this past weekend!!!

]]> http://westlakecrossfit.com/blog.php?id=8498 Mon, Mar 8th, 2010 - 12:00:am Snatch it Up http://westlakecrossfit.com/blog.php?id=8388

- How can we tell that this athlete is in the process of pulling himself under the bar and no longer accelerating himself upward?

Training of the Day

Skill Work : Pressing Snatch Balance , Heaving Snatch Balance , Snatch Balance

Snatch

1-1-1-1-1-1-1

*Do not be in a rush trying to get through your sets , the snatch is a highly skilled movement that requires laser focus. Approach each rep with focus and concentration.

Reminder: Meet at YMCA at 11am Sunday if you plan on running the 3.2 mi with us at town lake. Whoever finishes first is buying lunch.

]]> http://westlakecrossfit.com/blog.php?id=8388 Fri, Mar 5th, 2010 - 12:00:am Intensity http://westlakecrossfit.com/blog.php?id=8376

Training of the Day

30 - Burpees

400m Run

Waiter Walk 400m 45# 25#

]]> http://westlakecrossfit.com/blog.php?id=8376 Thu, Mar 4th, 2010 - 12:00:am Omega 3's http://westlakecrossfit.com/blog.php?id=8311 We encourage our athletes to take fish oil for a number of reasons , helping with recovery and reducing muscle soreness are just a few of many reasons to consume fish oil. Here are a few benifits associated with consumption of fish oil...

  • Reduce inflammation throughout your body
  • Keep your blood from clotting excessively
  • Maintain the fluidity of your cell membranes
  • lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
  • decrease platelet aggregation, preventing excessive blood clotting    

Robb Wolf suggest as a rule of thumb you should be taking 1/2 gram of EPA/DHA for every 10lbs. body weight...so follow my math for a person who weighs 140 lbs:
140 lbs/10= 14 X .5 grams = 7 grams = 7000 mg of epa/dha....
Costco (Kirkland Brand) capsules are 1000mg, but only 300 mg of EPA/DHA.... so that means 7000mg /300mg = 24 capsules....
If that seems like a lot...it is!  Start with 3 at each meal (3X per day)....and work up to your prescribed amount.

Training of the Day

Skill Work: Muscle Up Progression

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3 Rounds

50 - Air Squats

7 - Muscle Ups

10 - BW Deadlifts

 

 

]]> http://westlakecrossfit.com/blog.php?id=8311 Wed, Mar 3rd, 2010 - 12:00:am Do you know Max? http://westlakecrossfit.com/blog.php?id=8288

- Rucksack hike WLCF crew!

 

Training of the Day

Max Reps Clean & Jerk 135#/95#

Rest 2 min

Max Reps Box Jumps  4 min

Rest 2 min

Max Reps Pullups 4 min

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Blog: Jevon talks magic pills

]]> http://westlakecrossfit.com/blog.php?id=8288 Tue, Mar 2nd, 2010 - 12:00:am rising to the top http://westlakecrossfit.com/blog.php?id=8224 Paleo Challenge Winners

Erik O.

Weight  -5.6lbs

Body Fat -3.2%

Inches Lost -8

Baseline Wod Improvement -5:23

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Yvette W.

Weight Lost 4.4 lbs

Body Fat  -2.9%

Inches Lost  -9

Baseline WOD Improvement  -8:20min

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Congrats once more to our 2010 Paleo Challenge winners Erik O. and Yvette W. !!

 

Training of the Day

Overhead Squat

5-5-3-3-1-1-1

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Westlake Crossfit Outdoor Training Group

Mon - Wed - Fri

6am

Location: Westlake Village (Tylers Sporting Goods)

Call 512-744-3880 for more details

 

]]> http://westlakecrossfit.com/blog.php?id=8224 Mon, Mar 1st, 2010 - 12:00:am Results are in!!! http://westlakecrossfit.com/blog.php?id=8152 Congrats to our Westlake Crossfit 2010 Paleo Challenge winners Erik O'brian and Yvette Wesbecher. The results were close and we want to congratulate everyone on all their hard work and efforts. At the end of the day , Yvette and Erik showed amazing compliance with timely and ideal food logs , training at high levels and with outstanding results. We will feature a complete athlete profile for these individuals on Monday. Congrats again Erik and Yvette!!

Training of the Day

AMRAP in 20 min

20 - Double Unders

10 - Lunges r/l

5 - Burpees

]]> http://westlakecrossfit.com/blog.php?id=8152 Fri, Feb 26th, 2010 - 12:00:am Warrior Spirit http://westlakecrossfit.com/blog.php?id=8094 Check out Crossfit stud Kyle Maynard rock "Fran" . Some would say that Kyle has some physical disabilities but anyone who's seen Kyle in action would think differently. Besides being an amazing source of inspiration , Kyle is an outstanding human being. Just thought I'd give Kyle a little shot out as he came up in a conversation recently.

 

 

 

 

 Training of the Day

Warm up - 25 TGUP's R/L

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5 Rounds

20 - Push Press 75#/55#

15 - SDLHP 75#/55#

10 - OHS Squats 75#/55#

5 - Hang Power Snatch 75#/55#

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Reminder : Rucksack hike this Sunday at 10am. Click here for details.

 

]]> http://westlakecrossfit.com/blog.php?id=8094 Thu, Feb 25th, 2010 - 12:00:am train, not workout http://westlakecrossfit.com/blog.php?id=8059 If you notice below we have decided to change the word workout to training. The reason being is as athletes what we do at our facility is train. We have specific objectives we look to accomplish - we dont just workout for the day. We want you guys to develop this mindset aswell. This isnt just some hour long workout session -this is a way of life. You are training to become physically prepared for whatever life may throw at you. What tomorrow will yield is unknown therefor our training must be broad , general and inclusive. Can anyone name the 10 general fitness skills we look to develop with our training? Post to comments...

 - If that kool-aid smile does'nt brighten your day..not sure what will.

Training of the Day

Deadlifts

5-5-3-3-1-1-1

*Look to start that 2nd set of 5 reps with 80%-85% of your 1rm then gradually add weight.

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AMRAP 10 Minutes

8 - DB Thrusters 30# 20#

16 - DB Skaters (1 db)

8 - Ankle to Bar (A2B)

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Cool Down

150 - Single Unders Non stop

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Blog: Coach Jevon talks about being in a rut.

]]> http://westlakecrossfit.com/blog.php?id=8059 Wed, Feb 24th, 2010 - 12:00:am