Archive for May, 2009
How Do You Train For Your Sport?
John Welbourn (9 year NFL veteren and Owner of Crossfit Football) says, `Your practice should be harder than your game.` Your fitness should never be the reason for you not being able to run down a player on the other team, being able to tackle a player, or catch that ball being passed to you in the last second of the game for a touch down. This goes the same for each Crossfit workout. Giving each workout everything you got enables you to be more prepared for life and whatever sport you do. Trust us! The Grouse Grind is never going to be as hard as FRAN, MURPH, or FIGHT GONE BAD if your training hard.
Angie Finals
Come on down for our Angie Finals this Saturday May 30th! We are stoked to see you guys beat your times!!
Paleo Diet
Nutrition is the base and building block of any program you are doing. Whether its playing football or doing Crossfit, nutrition is going to determine the outcome of your performance and recovery. John Welbourn talked about the Paleo Diet last weekend at the Crossfit football Certification. Check out his link on why they do the Paleo Diet. Also, we have seen alot of success at our own nutrition seminars. If you are interested in taking your health one step further, try doing the Paleo diet with the Zone. Here is the link to the CFWS nutrition page. This page has more information on the Paleo Diet, Zone, and Recipes by Robb Wolfe.
Crossfit Football
John Welbourn coaching us on Bench Presses. It was great checking out the new Crossfit Football Certification this past weekend. We learned a ton about programming, lifting, agility training, and nutrition.
Eating Healthy
We wrapped up our second nutrition seminar this week and once again we were blown away. Every single person lost body fat. So I guess it is true… It does matter what you eat. Together the group lost over 40% body fat. Also we have seen huge improvements in your workouts. So proud of all you guys!
Its The Small Things
There is a ton of mental preparation that goes into lifting heavy. Every little thing helps when trying to hit new PR`s. Eating healthy, having proper lifting shoes, and lifting consistently are obviously important things. However there are little things, like what you say to yourself before you get up to the bar, that can help get you pumped up! Are you saying things like,`yes I can do this` or `this bar is mine, I am going to lift this thing now!` Do you visualize yourself doing the lift? What do you do to help yourself squat that bar or pick that bar up from the ground?
We remember when Maya was struggling to squat 135lbs. Now its part of her warm up!
Get Ready for Angie
Angie Finals are on May 30th. Heat times will be posted the week before. Don`t forget to sign up. Also, here is a great video of how to treat calluses on your hands so they don`t rip or ruin you for the 100 pull ups in Angie. My friend Andy Petranek from Crossfit LA shot this.
CrossFit Westside Newsletter – May 2009
I wanted to start this issue off by thanking you all for your generous contribution to Jenika’s Grand Opening gift! She was completely blown away by everyone’s thoughtfulness and it really reinforced for her that she is doing what she is meant to be doing.
This month’s newsletter will focus on one of our amazing CrossFitters, Dawne Gourley, the pastry chef behind the great food at the Grand Opening. We also want to send out a big congrats to another 
Next up, we’ve got a tasty spring recipe to help you escape the boredom of eating the same old Zone meal. Also make sure you check out our section on key dates so you don’t miss out on the upcoming CrossFit fun. And don’t forget that CrossFit Westside’s official clothing line is in stock now. Adam Wood is the genius behind the crest, which rocks! I couldn’t resist picking up both a tank and a sweatshirt.
Have a great month. I look forward to seeing you all at the gym,
Asja
Editor, CrossFit Westside Newsletter
CrossFit Fanatic: Dawne Gourley – Creating (and Resisting) Temptation
Dawne is the extremely talented pastry chef who put together the delectable delights we all fell in love with at Jenika’s Grand Opening. She’s also a CrossFit superstar and hits the 6am classes twice a week, every week. Making it to those early morning sessions, she says, is non-negotiable.
Dawne joined CrossFit Westside about a year and a half ago with some friends that were interested in
But lately Dawne’s realized she should have listened to Jenika’s advice a little earlier. You see, Dawne has been following the four-week nutrition challenge prescribed by Jade and she sheepishly admits that eating better has had a huge impact on her fitness. While Dawne doesn’t know how many pounds she’s lost, she is feeling better than she has in ages. Not only does she have more energy, she has also seen huge gains in the strength department, which is a big deal for someone who has to hoist around 20kg bags of baking ingredients. After she made changes to her eating, Dawne also mastered the full push-up, which she has been struggling to get since she started CrossFit. And now that she has gotten it, she’s sure her kipping pull-up is not far behind.
And although Dawne understands that her tantalizing treats are a big no-no during the nutrition challenge, she is of the opinion that when one indulges, it should be with food created from only the best ingredients. That’s why her creations are of the highest quality – they are made with organic ingredients whenever possible, including organic Canadian flour, the best chocolate, the freshest butter and cream, and sea salt.
While Dawne spent nine years honing her skills as a pastry chef at Bishop’s Restaurant, at the age of 39, she decided it was time to live her childhood dream of having her own business. She’s starting gradually with an online bakery for now; something that she hopes will grow into a physical location in the near future.
So if you’ve been salivating over Dawne’s deserts since sampling them at the Grand Opening, you’ll be happy to hear you can place your order now. Contact Dawne at dawnegourley@gmail.com and soon at www.dawnegourley.ca. And even if you’re working at getting your own nutrition on track, at least you’ll know Dawne’s creations are made with the finest, usually organic ingredients. If you’re going to treat yourself from time to time, why not do it with the best?
CrossFit Fanatic: Dawne Gourley – Creating (and Resisting) Temptation
Dawne is the extremely talented pastry chef who put together the delectable delights we all fell in love with at Jenika’s Grand Opening. She’s also a CrossFit superstar and hits the 6am classes twice a week, every week. Making it to those early morning sessions, she says, is non-negotiable.
Dawne joined CrossFit Westside about a year and a half ago with some friends that were interested in
But lately Dawne’s realized she should have listened to Jenika’s advice a little earlier. You see, Dawne has been following the four-week nutrition challenge prescribed by Jade and she sheepishly admits that eating better has had a huge impact on her fitness. While Dawne doesn’t know how many pounds she’s lost, she is feeling better than she has in ages. Not only does she have more energy, she has also seen huge gains in the strength department, which is a big deal for someone who has to hoist around 20kg bags of baking ingredients. After she made changes to her eating, Dawne also mastered the full push-up, which she has been struggling to get since she started CrossFit. And now that she has gotten it, she’s sure her kipping pull-up is not far behind.
And although Dawne understands that her tantalizing treats are a big no-no during the nutrition challenge, she is of the opinion that when one indulges, it should be with food created from only the best ingredients. That’s why her creations are of the highest quality – they are made with organic ingredients whenever possible, including organic Canadian flour, the best chocolate, the freshest butter and cream, and sea salt.
While Dawne spent nine years honing her skills as a pastry chef at Bishop’s Restaurant, at the age of 39, she decided it was time to live her childhood dream of having her own business. She’s starting gradually with an online bakery for now; something that she hopes will grow into a physical location in the near future.
So if you’ve been salivating over Dawne’s deserts since sampling them at the Grand Opening, you’ll be happy to hear you can place your order now. Contact Dawne at dawnegourley@gmail.com and soon at www.dawnegourley.ca. And even if you’re working at getting your own nutrition on track, at least you’ll know Dawne’s creations are made with the finest, usually organic ingredients. If you’re going to treat yourself from time to time, why not do it with the best?