Prowess Athletics

Come have a Ball with Prowess Kids

2011-10-19T11:33:00.006-05:00

Prowess Crossfit Kids program is in full swing! These pack members are involved with a Crossfit Kids class comprised of 9-11yr olds. The emphasis in this class is to help kids gain body awareness and develop a foundation to help assist functional movements. We also tend to have a TON of FUN doing so!!!

For more info contact Jesse@westlakecrossfit.com

To get your little one started Sign Up Here.

Varsity Club

2011-09-26T09:58:00.001-05:00

High School Strength & Conditioning (Varsity Club)

This class is comprised of group training sessions for athletes ages 15 – 18. These sessions are programmed to elicit gains in strength , power and metabolic conditioning. Athletes must complete and pass the Basic Barbell course prior to admittance into the Varsity Club.

Monday-Wednesday 4:30pm

Saturday 10am

Call 512-744-3880 for more info.

Making a Difference

2011-09-12T10:08:00.000-05:00

“If you focus on a big idea and a big goal, you can make it happen through small, actionable steps,” says Jessie O’Brien of Westlake CrossFit in Austin, Texas.

Through the help of fundraisers like 500 Burpees for Time, O’Brien and CrossFitters from CrossFit Calgary in Canada traveled to Sri Ram Ashram in Haridwar, India, this past January. The ashram is an orphanage, school, charitable medical clinic and home of CrossFit Sri Ram Ashram, founded by humanitarian Rashmi Cole.

“We’re just coming down there to help bring awareness to their cause, teach them a little bit about what we know from the States and also learn from them,” O’Brien says.

Prowess Kids featured on ActiveAtx

2011-09-02T12:52:00.003-05:00

Prowess Kids is a training group comprised of young athletes ages 8 - 11. They recently learned how to deadlift. Although the word may be scary to some, the deadlift is nothing more than the most mechanically safe and most efficient way to lift an object off the ground. These little guys obviously are not old enough to start testing their boundaries through weight training but developing a solid foundation in terms of learning how to keep the body in ideal position for movement through body awareness is a huge asset at this age.

Prowess Kids meet Monday and Wednesday @ 3:15

For more info contact Jesse@westlakecrossfit.com

Get Involved

2011-08-29T10:26:00.004-05:00

Come join these guys and girls in a little speed and conditioning training. This group is for ages 15yrs and up We meet Monday and Wednesday at 430pm.To get involved please call 512-744-3880 or email Jevon@westlakecrossfit.com.

Prowess Kids

2011-08-24T09:14:00.002-05:00

Prowess Athletics Kids classes start up with it's back to school schedule starting Monday August 29th. Prowess Kids program is engineered to help young athletes ages 8 to11yrs old gain body awareness and develop a foundation to help assist functional movements. Our program will elicit gains in coordination , agility , balance and flexibility.

For more information, contact Coach Jesse Obrien at 512-680-7783

Only 3 Spots left!!!

Looking Through the Glass

2011-08-10T10:07:00.001-05:00

Training has to be more than an physical act. Training is about the journey. When we do or don't achieve our goals in the gym , its important we analyze the journey. The physical act of lets say accomplishing a PR plays a subordinate role to the actual process that allowed one to do so. Discipline of proper training , eating , recovery , etc trump the actual act itself. If we lose sight of this , then in my opinion we miss the essence of why we do what we do. The journey is where all the growth comes from , the PR is just a physical reflection of the growth. On the contrary , if one doesn't reach his/her goal , we still look at the process as to correct the cause. Ultimately our athletes strive for excellence with an understanding that excellence can never be attained thus never creating a fealing of "arrival".

Modern man is conditioned to expect instant gratification but any success or triumph realized quickly, with only marginal effort is necessarily shallow. Meaningful achievement takes time, hard work, persistence, patience, proper intent and constant self-awareness. The path to such success is punctuated by failure, consolidation and renewed effort. It is wet with the tears of emotional breakdown. Personal reconstruction is art. Discovering one's self, one's talent and ambition and learning how to express it is a creative process so may not be rushed. What's the hurry? Pressure to succeed according to a particular timeline comes from outside. If the goal is selfish self-improvement there is no schedule, no deadline. One's rate of progress is influenced by the intensity used to address the task. Hard, intelligent work speeds us along the path. Neurotic obsession and compulsion may steepen the trajectory but usually lead to illness and injury. In the end, the process takes as long as it takes -- you can't push the river. We are in it for the long haul and demand the same of the athletes we train - Gym Jones

Omar O.

2011-08-08T09:14:00.001-05:00

"I use Prowess Athletics to keep me "game ready" during the off - season. The coaches there are top notch in terms of their knowledge and methods of communicating. Their programs are well thought out and designed to help athletes peak for their season." - Omar Ontiveros Texas Tech Football

Rear Stabilization

2011-08-03T09:20:00.000-05:00

- Taylor works hard to maintain scapula retraction throughout his bench row.

GPP Conditioning

Warm Up: Band hamstring extensions , High Pigeon Stretch , Floor Flow

5 - Roller Jumps

5 - Squat Stand Ups

5 - Thoracic Mobility

5 - Plank Walk Ups

Strength:

A. Deadlifts 3x5

B. Press 3x5

Metabolic Conditioning:

7 Minutes As Many Rds as Possible

2 - Thrusters

2 - Pull Ups

Shuttle Sprint 20m x6

* Increase reps for Thrusters and Pull ups by 2 each round.

Power Plant

2011-07-20T09:41:00.002-05:00

Mobility: High Lunge Hold , 2 minute Shoulder Drill , Lacrosse Ball (Scapula Inlet , Lat ), PNF Hamstring

General Warm Up: Dynamic ROM , Walking Dynamic Stretch Series

Big Dawgs Training:

A. Snatch Grip Deadlift @ 3 1 1 1 - 8, 6, 6, 4

A2. Dips WTD @ 40x1 - 6, 6, 6, 4

B. G H Raises @ 2010 15x4 Rest 90 seconds

B2. Ring Push Ups @ 2222

C. KB Swings (Russian) x 21 rest 1 minute x 3

Deload Baby

2011-07-15T10:14:00.001-05:00

Mobility: High Lunge Hold , 2 minute Shoulder Drill , Lacrosse Ball (Scapula Inlet , Lat ), PNF Hamstring

General Warm Up: Dynamic ROM , Walking Dynamic Stretch Series

Strength: DELOAD DAY

Front Squat 3x3 @ 80% 1rm

Rest 2 minutes

___________________

Hang Cleans 5x2

Work Technique rather than Load

___________________

3 Rounds

20 - Pull ups

Rest 3 Minutes Between Sets

Big Dawgs Training

2011-07-12T22:44:00.002-05:00

Chris deadlift PR at 485#

Big Dawgs Training follows a training regiment designed by the the folks at Optimum Performance Training. This program is specifically designed for the competitive Crossfitter. This class meets Monday - Friday at 830. Classes typically last 90 minutes.

Big Dawgs Training of the Day

A.) Build up to a tough 3 reps ( Keeps rest relatively short)

B.) 7 Sets

5 - Hang Cleans ( Heavy w Vigor)

10 - Burpees (As Fast as Possible)

rest 3:30

Drill Bit

2011-07-06T10:41:00.001-05:00

A. "Drill Bit"

6-5-4-3-2-1

Curtis P's

100m Run

B. x5

5 - 3 Count Deadlifts

10 - Half Moons

5 - Sandbag Squats

20m Run

5 - Sandbag Squats

6 - Monkey Pull Ups

C. 800m Run for time

Jumping Over Hurdles

2011-06-29T10:04:00.001-05:00

Texas Tech Fullback Omar O. and Baylor Lb Bryce H wont be letting anything get in there way this season!

General Warm Up: Joint Mobility , Floor Flow , Walking Dynamic Series

Specific Warm Up: Burgener Warm Up , Sumo Throws x10 , Soccer Throws x 10

Power/Strength: Work up to a 2 RM Power Snatch

Metabolic Conditioning:

10 - Power Snatch 95#

20 - Burpees

10 - Power Snatch 95#

20 - Burpees

10 - Power Snatch 95#

GPP Conditioning

2011-06-27T08:44:00.004-05:00

General Warm Up: Joint Mobility , Squat Stand Ups , Bow and Bends , Mountain Climbers, Walking Series

Specific Warm Up: Band Hammy Extensions , In Step Band Stretch , Band Good Mornings

Metabolic Conditioning: GPP

7 minutes as many rounds as possible

5 - Hang Power Cleans

15 Squats

7 minutes as many rounds as possible

5 - Burpee Box Jumps

10 - K2e

100m Sprint

7 minutes as many rounds as possible

10 - Renegade Rows

20m DB Lunges

15 - Weighted Sit Ups

Rx Strength

2011-06-21T08:13:00.002-05:00

All new cycle of Rx Strength begins June 27th. This program will meet Monday and Wednesday for 4 weeks.a strength program designed to optimize your strength gains. With a progressive and technique driven approach , athletes can expect to focus on lifts such as deadlift , squat ,presses, bench press and cleans. This class is a great compliment to Crossfit Classes!

Who: This class is offered to all athletes of all fitness levels

When: Monday & Wednesday 5:15pm / First cycle starts June 27th to July 13th (8 sessions)

Cost: $120

There is a 6 person cap on this class..reserve your spot quick by Signing Up HERE

All in a Row

2011-06-15T10:27:00.000-05:00

Ben , a 13 yr old Westlake High school Lacrosse player works endurance through rowing.

Mobility: Floor Flow , Plows

Speed / Agility: Dynamic Linear Series , Ladder Drills

Metabolic Conditioning: " Tabata"

x8

20 seconds of work followed by 10 seconds of rest.

Ball Slams

Shuttle Runs

Sit Ups

Squats

Friday Fricassee

2011-06-13T10:19:00.002-05:00

Mobilty: Band Psoas Hip Flexor , Medial Hamsting

Warm Up:

50-40-30-20-10

Double Unders

Sit Ups

Metabolic Conditioning:

x5

5 - Strict Pull Ups (CTB)

10 - Push Up Walk Overs

10 - KB Swings

2 - Sand Bag Getups R/L

* Every 3 minutes perform 6 Burpees

Getting to the Basics

2011-06-07T21:33:00.001-05:00

Athletes learn how to engage some important muscle groups of the posterior chain.

Mobility: High Lunge Hold , 2 minute Shoulder Drill , Lacrosse Ball (Scapula Inlet , Lat )

General Warm Up: Dynamic ROM , Walking Dynamic Stretch Series

Warm Up: "Barbell Complex" w Push Up

6 - Deadlifts

6 - Bent Row

6 - Hang Power Cleans

6 - Push Press

6 - Front Squats

10 - Push Ups

Strength:

3x5 Bench Press

Metabolic Conditioning:

As Many Rounds Possible 10 Minutes

10 - Sprawl / Sangbag Cleans

10 - Box Jumps

10 - Halo Lungs 5R/5L

Run 200m

True Grit

2011-06-06T07:46:00.001-05:00

John D. set a shoulder press personal best (175#) after completing the Rx Strength Program.

Mobility: Band Adductor Stretch , Couch Stretch , Calves , Piriformis w Lacrosse Ball , Psoas Stretch

General Warm Up: Dynamic ROM , Buttkickers , Hign Knees , Swivel Hip , Power Skip

(Deload Week)

Strength/Power:

3x5 Back Squat 65%-75%

3x5 Hang Power Cleans 65%-75%

Metabolic Conditioning:

10 - Man Makers

Speed Ladder Drill (Hopscotch, 2 in 1 out, single leg R, single leg L, Shuffle)

Hustle , Hustle , Hustle Hard

2011-06-01T22:53:00.004-05:00

General Warm Up: Joint Mobility , Dynamic Series , Form Running

Specific Warm Up: "Noam Chomsky"

x6

10 - KB Swing/Squats

10 - Plank Walk Ups

20m Bear Crawl

20m Lunge Walk

Strength: "Linda"

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

Deadlift 1/1/2 BW

Bench Press BW

Clean 3/4 BW

All - In

2011-05-29T09:24:00.001-05:00

Wake Forest QB Tanner Price Off - Season Training

Warm Up: Band hamstring extensions , High Pigeon Stretch , Floor Flow

5 - Roller Jumps

5 - Squat Stand Ups

5 - Thoracic Mobility

5 - Plank Walk Ups

Strength:

A. Deadlifts 3x5

B. Press 3x5

Metabolic Conditioning:

7 Minutes As Many Rds as Possible

2 - Thrusters

2 - Pull Ups

Shuttle Sprint 20m x6

* Increase reps for Thrusters and Pull ups by 2 each round.

Athlete Spotlight

2011-05-24T08:47:00.002-05:00

Matt H. has been training routinely with Prowess Athletics for 2 months. In that time we've watched Matt gain strength and endurance. These gains are largely due to Matt's incredible work ethic and desire for improvement. Matt , a 6th grader at Westridge Middle School is a versatile Athlete but has a deep passion for the sport of basketball. Matt is currently playing AAU basketball with Westlake Hoops where he has helped his team to a successful season and a tournament win. We are thrilled to continue to work with Matt and look forward to aiding Matt in his Athletic Endeavors.

"Prowess Athletics has helped me develop upper body strength and cardio endurance. I notice it the most in the 4th quarter , where others athletes are tired and worn down , Im able to keep playing at a high level." - Matt

Going for Broke

2011-05-19T21:55:00.004-05:00

John D. uses tempo training during Rx Strength

Warm Up / Mobility : Couch Stretch , 2 minute shoulder drill , Wall Groin

Three Rounds

10 x Kb Flip Squats

20 meter bear crawls / 20 meter back peddle

Hip Mobility

_____________________

Row 500m / Run 200m

Strength:

A. 3x5 Front Squat

B. 3x5 Shoulder Press

Metabolic Conditioning :

7 Minute as Many Rounds as Possible

10 - KB Swings

10 - Sit Ups

10 - Squats

____________________

Rest 90 seconds...then

7 Minute as Many Rounds as Possible

5 - Pull Ups

10 - Push Ups

15 - Box Jumps

Off - Season Training

2011-05-17T21:23:00.006-05:00

Bryce Hager Linebacker Baylor University.

Warm Up : Joint Mobility , Dynamic Posterior Chain Flow , Trigger Point

3 x 10 Good Mornings

3 x 5 Snatch Balance

Strength :

A. 3x5 Back squats 80% 1RM

B. 3x5 Bench Press 80% 1RM

*All sets are performed with same weight as to keep us in line with our progressions for the cycle.

Metabolic Conditioning : " D.T. Plus "

3 Rounds

12 - Deadlifts 135#

9 - Power Cleans 135#

6 - Push Presses 135#

3 - Front Squats 135#

* Complete 100 Double Unders Before and After above work.

Big Dawgs Initiation

2011-05-09T08:49:00.003-05:00

In preparation for our Summer Training Series , Come out and see where you stand with your current Strength.

Power Clean 1 Rep

Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.

*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

When: Saturday May ,14th

Time: Noon

Where: Westlake Crossfit

Who: Prowess Athletics HS and College Athletes

RX Stength

2011-05-02T23:13:00.004-05:00

Prowess Athletics is proud to introduce RX Strength , a strength program designed to optimize your strength gains. With a progressive and technique driven approach , athletes can expect to focus on lifts such as deadlift , squat ,presses, bench press and cleans. This class is a great compliment to Crossfit Classes!

Who: This class is offered to all athletes of all fitness levels

When: Monday & Wednesday 5:15pm / First cycle starts May 9th to Jun 1st (8 sessions)

Cost: $75 for WLCF Memebers/ $120 Non- Members

There is a 6 person cap on this class..reserve your spot quick

Next Level

2011-04-19T21:43:00.001-05:00

Texas Tech Defensive Linemen Omar Ontiverras came to Prowess Athletics as High School Senior wanting to prepare for the rigorous demands that lay ahead at the collegiate level. Omar did that and then some , Omar improved his condition tremendously while watching his numbers on the Back / Front Squat , Bench Press , Deadlift and Press increase by a minimum of 15%.

If you are a Contact Sport athlete wanting to prepare for Collegiate level , our Prowess Athletics Summer Program is just for you. A no nonsense intelligent approach to improving you Strength and Conditioning.

Monday - Wednesday - Friday

9:30 AM

$175 3x/WK

$120 2x/WK

Email Jesse @ Jesse@westlakecrossfit.com for more info or to get started!

Coach Jesse Travels to India

2011-04-19T21:19:00.000-05:00

Coach Jesse recently traveled to India as part of an effort to raise awareness for Wellness. Jesse along with a few spent a few day at an Ashram for orphans , here they assisted in developing a Kids Crossfit Program.

Prowess Kids

2011-03-29T17:41:00.000-05:00

Prowess Kids (8-11) program is engineered to help young athletes gain body awareness and develop a foundation to help assist functional movements. Our program will elicit gains in coordination , agility , balance and flexibility.

TUESDAY & THURSDAY
3:15 pm
@

Westlake Crossfit

The Journey

2011-02-10T09:22:00.000-06:00

Modern man is conditioned to expect instant gratification but any success or triumph realized quickly, with only marginal effort is necessarily shallow. Meaningful achievement takes time, hard work, persistence, patience, proper intent and constant self-awareness. The path to such success is punctuated by failure, consolidation and renewed effort. It is wet with the tears of emotional breakdown. Personal reconstruction is art. Discovering one's self, one's talent and ambition and learning how to express it is a creative process so may not be rushed. What's the hurry? Pressure to succeed according to a particular timeline comes from outside. If the goal is selfish self-improvement there is no schedule, no deadline. One's rate of progress is influenced by the intensity used to address the task. Hard, intelligent work speeds us along the path. Neurotic obsession and compulsion may steepen the trajectory but usually lead to illness and injury. In the end, the process takes as long as it takes -- you can't push the river. We are in it for the long haul and demand the same of the athletes we train - Gym Jones