"Independence Day Workout"

Come join the Westlake Crossfit community for a Independence Day "Hero" workout to Honor our Troops and Local Heroes.

Place: Westlake High School
Time: 9am

It will be a good time and a great workout.
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"Free Workout"

B.Y.O.W. - (Bring Your Own Workout) 

When: Saturday June 25
Where: Westlake CrossFit
Time: 9 am

Once a month our members and guest will be given the opportunity to bring in a popular "Benchmark" workout created by CrossFit headquarters. These are usually referred to as the "Womens named WODs," or the "Hero WODs." Provided below is a link to view these workouts.

Benchmark Workouts

The way things will work, is each person will come to the gym on Saturday, with one workout that they would like to do. We will then put them all into a hat, and draw one at random. Whatever is selected will be the training of the day for the entire group. Scaling will be provided for newcomers, as well as current members, by the coaches on site.

Benchmark workouts are a great way to track your progress in the gym, and can also be a great way to see how you match up against other CrossFitters around the world. You can see some of these workouts demonstrated here:

WOD Demo Videos

**Please call 512.517.6312 or email info@westlakecrossfit.com to reserve your spot.

"Do Something"

"Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing, it's when you've had everything to do and you've done it!" --Margaret Thatcher

Don't waste your day; get out and challenge yourself to do something you've never done before or you've always wanted to do and haven't.

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Willpower

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
- Emil Zatopek

There should be No Excuses when it come to your health.  Get out and make exercise a muscle memory so that your body will crave it versus cringing at it.

Stay Motivated 

Military/ Civilian Athlete

YOU ARE A PROFESSIONAL ATHLETE.
Professional athletes use their bodies to earn a living. Soldiers are professional athletes. Your paycheck not only depends upon your fitness and health, but so too does your combat performance and survivability.

1) Take Responsibility for your own fitness.
     Self Educate through professional reading, seminars, etc.
     Stop “working out” and start “training”.
     Make training a professional habit - not a burden. Not an afterthought.
     Train appropriately for your job, not for your “sport” or what you’re good at or
like to do.  
     Train for the unexpected!
     Demand/Give command support: coaching/equipment/time.

2) Fix your diet.
     Professional athletes don’t eat crap. 
     Educate yourself about food and what it does to your body.
     Good nutrition doesn’t take rocket science. It takes discipline.

FITNESS ATTRIBUTES OF A MILITARY/TACTICAL ATHLETE
     1) High Relative Strength
     2) High Work Capacity for Short/Intense Events
     3) Stamina for multiple events over a long duration. Also, stamina for a long event.
     4) Mental Toughness
     5) Durability for a long career.

These are all things I expect out of my soldiers but they are not limited to just a them.  If you take this and apply it to your life and/or training you will not only meet your goals but surpass them in a way that might surprise you.

Always expect more out of yourself.