Big time - Shane Hamman

This thursday the PM class will be moved to 4pm to allow coaches and athelets to be down town at 6pm to take part in the Cystic Fibrosis foundation fundraiers. Please make up the class any time you can during the week.
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This is Shane Hamman - he know whats up.


I want you to know about Shane for several reasons, for me one of the most important reasons is that Shane is injury free. Shane is lifting world record weight, Squatting, Snatching, Dead lift, Power Clean, Jerk, etc. and he practices this using nothing more than a broom stick to work on his technique. Proper technique builds more muscle, burns more fat and produces injury free results.
There are many people, such as doctors, trainers, "gym rats" that will advise against certain movements like deep squats or the dead lift. They do this because that is what they were told and so that is what they believe and pass on to you. Unfortunately for everyone this is an uneducated statement. If properly educated on correct form and proper movements you will see that these Olympic lifts are some of the most absolutely perfect movements to use during a workout. And this is why I choose to teach them, with correct form, during my classes.

Now, because of years of muscle imbalance, previous injuries and a sedentary lifestyle, not everyone will be able to achieve the complete range of motion when they begin. However, the ability to work through these setbacks and still achieve a better range of motion will teach the body and retrain the muscles to perform at a greater capacity, increasing a person’s over all functional ability.

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WOD

12/1/09

 

15 Double Unders

15 Back extensions

20 Sit ups

 

5 Rounds

 

-Coach Corey

Tabata Anything - Four Minutes of Pain to Gain

113009

"Tabata Something Else"

Pull-ups

Push-ups
Sit-ups

Squats

*each exercise will have 8 rounds, 20 seconds max effort, 10 seconds rest. Total of 32 intervals.

 Tabata Anything - Four Minutes of Pain to Gain

by John Harker

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.


Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

How effective can just 4 minutes of exercise be? ... Click HERE to read further

Avoid Holiday Weight Gain.................NOW!!!

112909

Rest Day

My Top Ways to Prevent Holiday Weight Gain

by Jennifer R. Scott, About.com Guide

Over the years, I have learned that the holiday season is a really tough time to be worried about losing weight; instead, it is much more practical to focus on preventing any extra pounds from creeping up. By making a few changes to your holiday eating habits, it can be done. These are my top ways to prevent holiday weight gain.

Put Temptation on Ice

Holiday food gifts leave you in a quandary: You'll gain weight if you enjoy them all, but you're riddled with guilt if you toss them. Your freezer can come to the rescue! Many holiday foods like homemade candy or cookies freeze well. Simply thaw them in the fridge overnight when you want to enjoy them over the coming months. Take the time to wrap them in aluminum foil and place in a freezer bag as single servings -- instant portion control!

 

Need more Ideas? Click......HERE!!!

Photo Finish and a Special Guest!

This morning at StoneWay CrossFit was the place to be to start your day! Today's WOD was all about team work and communication.

StoneWay CrossFit was honored to have a special guest Heather Farwig join them. Heather Farwig is the athletic trainer for the Sacramento State Hornets womens basketball team. She is visiting Seattle as the Sacramento State Hornets are up for the University of Washington basketball tournament. The Hornets are scheduled to play the University of Washington Huskies Sunday at 2pm.

The group was divided into two teams. Each team had to complete 150 repetitions of each exercise. As a team each team completed 750 repetitions total. The winning team (1) finish at 24:43 and team 2 finished at 24:45. Nice photo finish!!

Thanks Heather for the visiting StoneWay CrossFit!
Sent from my Verizon Wireless BlackBerry

Top Ten New Year's Resolutions

112809

Thrusters 25lbs/45lbs

Jump Rope

Elbows to Knees

Box Jumps 16"/24"

Push-ups

*50 repetitions for each exercise x # of members on a team

(i.e. 50 reps x 5 members= 250 total repetitions)

Top Ten New Year's Resolutions

By Albrecht Powell, About.com Guide

New Year's Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It's a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes. Did your New Year resolutions make our top ten list?

Read the Top Ten.............................

Getting an "A" in CrossFit

112709

Run or Row 5K

FT, post time in comments

Getting an "A" in CrossFit

by Vince Miserandino

Vince Miserandino, M.Ed., is a CrossFit Level I Trainer, Teacher, and Coach at St. John’s Preparatory School in Danvers, Massachusetts. He writes about the impact CrossFit has had at St. John’s: they are officially offering a CrossFit class.

As a Physical Education teacher and strength coach for the last 10 years, I’ve long had a vision of what I believed a high-school physical education program should be. I’ve found it in CrossFit… Continue Reading

Continue............, courtesty of CrossFit Inc.

Northwest Harvest Was A Success

On November 26th, 2009 StoneWay CrossFit had their 1st Northwest Harvest fundraiser at The Fitness Lab at 9am.

The whole event was a success!  We had 16 participants join us on this cloudy/rainy Thanksgiving morning.  We had members and non-members of StoneWay CrossFit join us from all over Seattle.  The WOD (Workout of the Day) for today was a team WOD which included: 100m Farmer Walks, Deadlifts, Sprints, and Pull-ups.  The duration of each exercise was determined on the team member doing the 100m Farmers Walk.  One he/she returned each member of the group would rotate to the next exercise.  The duration of the entire WOD was 20 minutes.  There was not a set amout of repetitions for each exercise, however each team kept a running tally on their Deadlift station.  At the end of the 20 minutes the team with the most Deadlift was the winner of today's WOD.  The winning team (Team 2) had a total of 477 Deadlifts!

The event was so much fun but was especially rewarding knowing that we were putting hot plates on families tables in the Seattle area that are not as fortunate as we are because of everyone's donation.  We want to thank everyone of you from the bottom of our hearts for helping make this possible.  The total money raised from our 9am class $300!

Great Job Team!!!

Coach Scott and Coach Corey

Here are some links if you want to read how people heard of StoneWay CrossFit:

http://www.northwestharvest.org/Events/Calendar.htm?cid=5385

http://www.fremontuniverse.com/tag/stone-way-crossfit/
http://www.trumba.com/events-calendar/wa/seattle/seattle-events/king5-com-calendar/king5-com-events/seattle-calendar-of-events/king5com-calendar
http://fwix.com/article/8_9eaccd4cc3
http://www.northwestharvest.org/Events/Calendar.htm
http://eventactions.com/events-calendar/wa/seattle/seattle-events/king5-com-calendar/king5-com-events/seattle-calendar-of-events/king5com-calendar

NorthWest Harvest Fundraiser WOD and Thanksgiving Health and Fitness Survival

112609

100m Farmers Walk

Deadlift

25m Sprints

Ring Row

Rest

*duration of each exercise is dependent on how long takes each group member to complete station 1 (100m Farmers Walk)

Thanksgiving Health and Fitness Survival

Make sure that the turkey is the only thing getting stuffed this year!


Yes it is possible
Thanksgiving... the second food based holiday of the season. The average American gains 7-12 pounds between Halloween and New Year's. Last month we addressed challenges specific to Halloween. Thanksgiving typically begins the alcohol part of the Holiday season. If you are planning on enjoying the holiday festivities with social drinking here are some tips which will keep you from sabotaging your weight loss or health.

For those not already on a fitness or nutrition regimen, so also starts "It's the holiday season, I will start my diet on the first of the year- itis."

If you haven't started a fitness program yet, why wait? Why not give yourself the gift of a fit, trim body this year? You can have a good time this holiday season without finding yourself 10 pounds heavier in January

Click HERE to read further, courtesy of http://www.fabulousfoods.com/

Gift Certificates and Punch Cards

The holiday season is fast approaching, now you can give the gift of fitness... StoneWay CrossFit-ness that is!

Choose from Punch Cards, 5 or 10 sessions, or select 2 week or 4 week gift certificates.

Order online and it will be mailed to the location of your choice.

Thanksgiving Day workout to benefit NW Harvest

9am is the ONLY class on Thursday - Show up and get a great workout and help raise money for N.W Harvest

While most people spend Thanksgiving eating all day, not everyone is quite as fortunate. That’s why certified trainers Corey McGee and Scott Rodriguez are giving all proceeds from a Thanksgiving Day workout to Northwest Harvest.

On Thursday, the owners of Stone Way Crossfit are holding their first Thanksgiving Day Calorie Implosion. They’ll be partnering with Denali Fitness to try to raise $10,000 for the hunger relief agency. Coach Corey says, “Lots of people don’t do anything but eat on Thanksgiving. We thought this was a great opportunity to give back to people in the community where we work and live who need help at this time.”

The 50-minute class will focus on functional, “real-life” movements that are done as fun team challenges. Class begins at 9 a.m. this Thursday at The Fitness Lab (3410 Stone Way) and is open to the public. Suggested donation is $20 with 100% going to Northwest Harvest. You can sign up in advance by emailing info@stonewaycrossfit.com or by calling Coach Corey at (206) 465-2727. Walk-ins are also accepted.

Courtesty of http://www.fremontuniverse.com/, Heidi

Overhead Lunges with Weight

112509

75m OH Lunges (10lb/25lb)

75 Jump Rope

50m OH Lunges (10lb/25lb)

50 Jump Rope

25m OH Lunges (10lb/25lb)
25 Jump Rope

FT

Overhead Lunges with Weight

by Elizabeth Quinn

A Variation of the Lunge Works Nearly Every Muscle in the Body

This is a variation of the basic lunge exercise that works the entire body and has tremendous benefits for most athletes. By holding weights overhead while performing a lunge, you build upper- and- lower-body strength, increase the power and speed in the legs and improve core strength during movements.

The overhead lunge exercise builds lower body strength in the quads, glutes and core, while improving balance and proprioception.

This exercise builds power, because it requires that the athlete load the foot, knees, hips and core up through the shoulders, and then quickly and powerfully unload this weight by driving down in to the ground to return to the start position.

As a stability exercise, this movement isolates the quads and hamstrings with the lunge motion. Adding the overhead weight causes the stabilizers in the shoulders, including the upper and lower trapezius, to engage as well as force the core muscles to lengthen and contract even more fully.

To Read Further Click HERE, courtesy of About.com: Sports Medicine

Every Second Counts

There has been some talk around the gym lately about the CrossFit Games. If you don’t know about the Games yet… watch this video. If you do, then the video is probably already playing!!!

Get inspired, I’d like to see StoneWay CrossFit take more people to the regional’s than any other affiliate.



... now is it a good cult, yeah.

Tuesday 24th 2009

Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

5 Rounds (yes five)

-Coach Corey

Improving Running Mechanics

112309

30 Bench Press 50% body weight

400m Run

20 Bench Press 50% body weight

15 Burpees

10 Bench Press 50% body weight

400m Run

*Post time in comment

Improving Running Mechanics

by Karl Keissler & John Blauman

We have outlined a model of acceleration mechanics that emphasizes the importance of training the body to handle explosive single-support applications of force (as described in issue 44 of the CrossFit Journal). Moving the body from zero to 20 mph (11.25 seconds per 100 meters) is a seemingly simple yet highly complex task for the athlete to perform. It requires specific strength applied in a purposeful, concerted manner.

When performed properly, it can be a real thing of beauty. When the athlete is untrained or improperly taught, however, it can be devastating to the body. Fortunately, high-velocity running is a skill that can be improved in every athlete, by improving either stride length or stride frequency, or both.

Biomechanics teaches us that human movement can be traced along three planes: the sagittal/ longitudinal (splitting the body from side to side); the frontal/lateral (splitting the body from front to back); and the transverse (splitting the body horizontally, as to account for rotation.) Most people think of high-velocity running as occurring in just one plane--only as moving the body forward in the shortest amount of time. But running is much more than that. We cycle the arms and legs through the front and back, we move our bodies from right and left, and we fight rotation in our trunk.

 If you want to read further email me at coachscott@stonewaycrossfit.com, courtesy of CrossFit Inc.

Bad Form

Rest Day

*enjoy the day with your family by simply getting out of the house

Bad Form

by Mark Rippetoe

Bad form is bad in every way. Citing specific examples from lifts, Mark Rippetoe co-author of Starting Strength and owner of Wichita Falls Athletic Club/CrossFit Wichita Falls, writes that what constitutes bad form is not a matter of opinion.

Bad form occurs when a movement pattern is executed inefficiently. The bar is moved by incorrect biomechanics. Instead of all the muscles in the system making their anatomically efficient contribution to the loaded movement, some muscles do more than they are supposed to and some do less.

Good form (or technique, or kinematics, or whatever you’d like to call it) should depend on the logic of a dispassionate analysis of the body-and- barbell system in the motion required by the exercise. The exercise is chosen to work a particular movement pattern normal to the human skeleton. The bar has a certain path it most efficiently travels through space for the exercise. The skeleton must move in ways defined by its segment lengths and articulation points to enable this bar path, and the muscles must move the skeleton exactly this way. Anything that deviates from this is bad form.

It’s never an advantage to move a load inefficiently. It is usually just learned wrong through a lack of feedback at a crucial time in the learning process. Or sometimes it’s form creep, bad technique acquired so gradually that it is never perceived as wrong until someone else does you the favor of pointing it out.

Good form is not arbitrary, and its purpose is not aesthetics. It is based on a logical analysis of the relevant mechanics, what works and what doesn’t.  

Continue Reading, courtesty of CrossFit Inc.

Active Recovery...

This has been a HARD week at StoneWay CrossFit. to say the least.

We challenged Angie (100 squats, pushups, sit ups and pull ups). We lifted heavy, Sumo DL and Cleans, lots and lots of overhead lifts... also a few other fun things along the way. So what do you do when your whole body aches?

Active recovery is an awesome tool to help relieve muscle soreness improves flexibility and increase blood flow which will actually remove toxins from the muscles.

After workouts involving heavy lifting, such as deadlift max, or a series of workouts that have left you "feeling the pain", take a few minuets to repeat that same movement that left you sore, but with no weight. For example, the deadlift use a broom stick go through the full range of motion practice form and breathing, keeping a tight core, do 3 to 5 sets with 20 to 40 reps depending on your fitness level. This should get your heart rate into phase 1, 65-75% of HR max. Repeat this process for all the muscle groups that are sore. Finish off with 15 to 20 minutes of stretching and self-myofascial releas.

Saturday workout will be a fun team effort! Come in and see whats on the chalk board....

-Coach Corey

New StoneWay CrossFit's T-Shirts Have Arrived!!!! "Our Warm Up is Your Workout"

Our new American Apparel T-Shirts are hot off the press and we are currently taking orders. We have colors in black and red and sizes from XS to XL.

"Our Warm up is Your Workout"

Price: $20.00

Come by and pick up yours today!

-Coach

High Performance Pregnancy

112009

50m Lunges

50 Sit-ups

4 rounds

High Performance Pregnancy

by Andrea Nitz

Andrea Nitz is the founder of CrossFit Mom, and explains why a executing a wide variety of functional movements at relatively high intensity is also good for pregnant women.

“Is it safe to exercise while pregnant?” is an age-old question. In earlier times, pregnant women were told to stay in bed and rest, due to their “delicate” condition. Even today, some doctors will tell their pregnant patients not to do anything more strenuous than walking.

As CrossFitters, we see things differently.

We know what we are doing is good for our body, so how could it be bad for our baby? As many studies have shown, it’s not. It is actually very good for the kid. All of the great things that you are doing for your cardiovascular system by exercising, you are also doing for your baby’s. Having trained many pregnant clients and been forced to develop safe, specific maternity-oriented exercises and rules as a trainer at CrossFit Brand X in Ramona, Calif. (also the HQ of CrossFit Kids), I have seen for myself that babies born to CrossFitting moms have a number of similar traits that make for a smoother transition to life outside the womb. Click here to READ FURTHER, courtesty of CrossFit Inc.

Fran Vs Scott

Here is Coach Scott going head to head with Fran!

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Thursday 11/19/09

(women #25, men #45)

18 Front Squats

18 Jerks

18 Wall Ball Shots

15 Front Squats

15 Jerks

15 Wall Ball Shots

12 Front Squats

12 Jerks

12 Wall Ball Shots

9 Front Squats

9 Jerks

9 Wall Ball Shots

6 Front Squats

6 Jerks

6 Wall Ball Shots

-Coach C

Thanksgiving day FUN-draiser WORKOUT!

We put the FUN in fundraiser!!!

On Thanksgiving morning StoneWay CrossFit is going to have a fundraiser benefiting Northwest Harvest. We are so excited about this event and the support we already have, but it’s not too late for you to join in. Here are the details so you can PLAN ON ATTENDING!!!

WHAT: THANKSGIVING FUNDRAISER WOD

Join us for a fun, challenging, team workout first thing Thanksgiving morning. Burn calories, not your dinner! In addition to burning off all those calories, you will be helping to provide dinner to others in our community. All proceeds from this class will go to Northwest Harvest. This year, more than ever, we need to help out our neighbors who have fallen on hard times. There are so many innocent victims in this economy - countless families who cannot have a Thanksgiving Dinner without our help. I am proud to donate all profits from this class so that more people can enjoy this day of family, friends and warm food.

WHEN: November 26, 2009 (Thanksgiving Day!)

9:00-10:00 AM

WHERE: The Fitness Lab

3410 Stone Way North

Seattle, WA 98103

SUGGESTED DONATION: $20

(If you are already a StoneWay CrossFit member, there is no charge for this class. However we will ask for any amount for a donation.)

REGISTER: Email info@stonewaycrossfit.com to reserve your spot. There has already been significant interest in this class. We will have to limit participation to the first 20 people who sign up. When you email us, let me know how many people you would like to register. We would love for you to bring friends and family to share the Thankgiving WOD experience! ALL levels and abilities welcome.

NOTE: If you cannot attend, but would like to make a donation, please let us know.

OK, WHO'S IN?!?!

With Gratitude, Coach Scott and Coach Corey

He's 51 and Getting Younger

111809

400m

15 Kettlebell Swing

10 Dips

7 Burpees

3 Rounds

He's 51 and Getting Younger

by Paul Manfre

Paul Manfre writes about what happened to his experience of aging when he started CrossFit.

Getting old sucks. I’m only 51, not ancient by any means, but I can see the future, and it ain’t pretty. I’m fatter than I used to be, less buffed than I used to be, even shorter than I used to be—all this, despite an active lifestyle that gives me the appearance of someone years younger than my peers. For years I’ve gone to the gym. I’ve been a runner forever; a while ago, I began doing triathlons. But things start happening that are out of your control. I went from running 10 miles a day, to running 200 yards and feeling like I couldn’t run anymore. At 30, I could run 10 miles without having run in months, but not now—my knee, my ankle, my this, my that, would hurt.

At 51 years old, with 195 pounds that I think is muscle, and in what I think is great shape except for a bad lower back and terrible shoulders, I walk into this CrossFit box. I’m this former warrior, with a never-quit attitude, ready to show this CrossFit trainer what I got. And I quickly find out that I GOT NOTHING!

Being crushed, I think, could cause many people to be embarrassed or intimidated or, worse, quit. But I sucked it up. I substituted scaled Workouts of the Day (WODs) for those I knew I could not do or would be terrible doing. I became a student again. For the next several weeks, as we went through foundations, I learned to do the movements more correctly.

And when I do, an amazing thing happens: I notice that I don’t limp any more when I get out of bed. My shoulder still hurts all the time but I have a much improved range of motion. I can actually get my arms above my head, something that a short time ago was impossible. I’m doing the WOD scaled, but I suddenly do one as RX’d, and I get better and better.

Plus, Manfre’s Dirty Dozen: Rules To Live By for 50+ CrossFitters

Read the entire story..............................Courtesy of CrossFit Inc.

Should You Be Eating Like The Cavemen?

Should You Be Eating Like The Cavemen?

by Amber Burfoot

I've been mostly vegetarian for much of my life, so I figured my dinner with the meat-favoring Paleolithic diet experts Boyd Eaton, M.D., and Loren Cordain, Ph.D., would be a little different. It was, but not in the way I expected.

The waitress approached me first, and I thought I did well, ordering grilled salmon with béarnaise sauce, a salad with blue cheese dressing, wild rice, and a glass of red wine. Cordain also ordered the salmon and red wine, but asked for oil and vinegar (on the side) with his salad, and had a question: "Can I get steamed vegetables instead of rice?"

"Sure," said the waitress, who then turned to Dr. Eaton.

"I'd like red wine and a salad with raspberry vinaigrette on the side," he said. "And I'll have the salmon, but please tell the chef to skip the béarnaise sauce."

On hearing this, Cordain asked the waitress to hold the sauce on his salmon, too.

Read Further, Click Here.............courtesy of runnerworld.com

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7 Rounds
(women #55, men #75)

Thrusters, 5 reps
Sumo DL High Pull, 7 reps
Hang Cleans, 10 reps

-Coach C

The Chink in the Armour

111609

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups
100 Squats

Post time in comment

The Chink in the Armour

by Greg Amundson

Greg Amundson learns a tough lesson when his poor command of double-unders costs him a trip to the 2009 CrossFit Games. What happened after that is the real story.

At 7 a.m. on the day of the Last Chance Qualifier, my wife Mallee woke me up and said, “Honey, do you know how to double-under?” At that moment, I couldn’t think of the last time I had even held a jump rope in my hands, but I was… Continue Reading, courtesty of CrossFit Inc.

Saturday's Team WOD

' Saturday mornings class was in downtown Wallingford located on Stone Way ave N. It was a completely fun filled morning. Everyone started to trickle in about 15 minutes before class. Either to get their measurements, practice for their skills test or just to shoot the breeze with fellow classmates. At 9am sharp we started to make memories.

It was a fun filled day with Overhead lunges, running 200m, push-ups, sit-ups and resting (not long though). Everyone was counting their repetitions because at the end of the WOD each person was from each team had to tally all their reps to get a complete total for the entire team.

How encouraging was that? Your workout effected your entire team! The team with the highest repetitions won!

If you are reading this and you think this sounded fun, then you need to come by and try it out! If you're reading this and you were here, then you know how awesome it was and how awesome you feel.

Great job today everyone!

-Coach
Sent from my Verizon Wireless BlackBerry

Named Crossfit Workouts – The Girls

Rest Day

Take the kids, your husband or wife, friend, family member, etc. out and have fun. 

Ideas: Walk around Fremont, Pike's Market, Sculpture park, Discovery Park or..........RUN a 5K!!!

Have a great day!!!

-Coach

Named Crossfit Workouts – The Girls

by Colin McNulty

This is a list of many of the Named Crossfit Workouts. Made up of the usual mix of Crossfit Exercises, these are the Benchmark Crossfit Workouts which are used to monitor your Crossfit progress as you get Stronger, Fitter, Faster. I’d like to make it an exhaustive list, so if I’ve missed one, please let me know. I believe it’s true to say that there are 2 groups of named workouts:

The first, sometimes referred to as “The Nasty Girls” of Crossfit, are all given girls names. Why, I have no idea, I’m sure someone can comment and tell me? It is however made slightly more complicated as there is a Crossfit Workout that is also called Nasty Girls.

*All the girl workouts are named after Hurricanes, because they will mess you up!

-Coach

Are you intrigued???????? Read Further..........................., courtesy of Colin McNulty.com

New Paleo Diet Blog

(deadlift alive and well)

New Paleo Diet Blog

The Paleo Diet--the world’s healthiest diet--is based on the simple understanding that the best human diet is the one to which we are best genetically adapted. It is supported by documented scientific evidence and by real-life improvements, even triumphs, of people winning their personal health battles.

The Paleo Diet is based the life work of Dr. Loren Cordain. Dr. Cordain is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. In numerous publications in the world's best scientific journals, he has documented the dramatic health benefits of eating a diet consistent with human genetic evolution and our ancestral, Paleolithic diet. Learn how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.

To view blog click HERE......................., courtesy of Paleodiet.com

(Thursters during Fran)

WOD 141109
In teams of 4 complete:
200m run
Over head Lunges
Pushup /Sit up
Rest

While the first person is running, the second person is doing lunges, the third is doing 1push up then 1 sit up and the fourth is resting. Continue each movement (lunges, pushup/situp, rest) until the runner is back. Rotate to the next position.

AMRAP in 20 min. (count repitions for score)

-Coach C

CrossFit for Everybody

111309

"Fran"

21 Thrusters

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Thrusters

For Time:

CrossFit for Everybody

by Jonathan Sabar

Previously considered the domain of firefighters and Navy Seals, CrossFit is quickly becoming the workout of choice for office workers and soccer moms. But what is CrossFit, and how can it help us mere mortals reach our fitness goals?

The myth of “Traditional” exercise

So-called traditional workouts aren’t. The boundaries between strength and “cardio” seen in gyms, the focus on muscles rather than movements, and the insistence on endurance work as the primary source of fat burning took root in the 1970s and ‘80s during the onset of the “Fitness Celebrity” craze. Arnold Schwarzenegger, Jane Fonda, and Jim Fixx did a lot to bring fitness to the mainstream, but in so doing introduced those artificial separations.

Coach Greg Glassman developed CrossFit in the 1980s as a training method aimed at creating athletes who were equal parts gymnast, sprinter, and weightlifter. As it grew over the last few decades and underwent further additions and refinements, CrossFit took on a life of its own. Often referred to as “The Sport of Fitness”, CrossFit has proven not only effective but fun for exercisers of all ages and ability levels.

Click HERE to read further, courtesy of Denver Personal Trainer Examiner

The Deadlift is dangerous....

.... is a common misconception!

The Deadlift is not a Dead Lift

by Mark Philippi

The deadlift is an exercise that has unfairly received a bad reputation with the general population. Very seldom does someone ask you how much you can deadlift. It is rarely taught to clientele in the health club setting and most gyms seldom have a platform area designated for deadlifting. The deadlift has been performed mostly by powerlifters, hard core garage lifters, and bodybuilders looking to venture into the strength arena.

The average public perceives deadlifting with similar false stigmas to that of squatting. Squatting will hurt my knees; deadlifting will hurt my back. Both myths have taken hold due to bad technique and poor form when performing the lifts. There are few poor lifts, only poor lifting technique.

In reality, most everyone who is interested in weight training should perform the deadlift. A weak back makes us more susceptible to injury on a daily basis. How many times do you bend to lift objects during the average day? Most spinal specialists would agree that if you examined the backs of middle aged Americans, you would probably find an accumulation of spinal problems through the course of one's lifetime. I would also venture to say a large percentage of workman's compensation claims are filed because of back injuries. Prevention lies in strengthening the back. The deadlift is the best exercise for total back strengthening; its focus is the body's core - legs, hips, and back. It is also the best test of total body absolute strength, much more than the bench press or squat. The deadlift is also one of the best exercises to add total body mass. Individuals wanting to add mass should seriously consider about adding the deadlift to your workout program. The deadlift "thickens" the body.

There is more to performing the deadlift than walking up to a bar and picking it up. It is not as technically complex as a clean or snatch, and every bit as problematic as the squat. There are two standard styles of deadlifting: conventional - feet narrower than shoulders, and sumo - feet wider than shoulders. The style that fits most people comfortably is the conventional. It also has more carryover to daily activity.

Continue Reading
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Check out all SWCF pics on Flickr
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121109
WOD

21-15-9

Deadlift (#85/#135)

 400m Run

-Coach

Performance Psychology: Taming the Inner Voice

111109

"Dirty Thrity"

For time:

30 Box jump, 24 inch box

30 Renegade Rows

30 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

30 Knees to elbows

30 Dips

30 Deadlifts

30 Wall ball shots, 12/20lb ball

30 Burpees

30 Double unders

Performance Psychology: Taming the Inner Voice

by Wendy Swift

Your inner monologue can be a source of strength or a cause of weakness. Wendy Swift explains how you can fill your head with positive thoughts that will result in PRs and high performance.


If everything that passed through your head was said out loud to another CrossFitter, would you be considered a good coach or a bad coach, a motivating coach or a demoralizing coach?

I’m talking about that little voice inside your head that runs commentary throughout your day. Some people call it their “inner voice”; psychologists call it “self-talk.” Whether we are aware of it or not, we cannot assume that our inner voice is always doing us good. Sometimes our inner voice tells us things that make us weak, or it causes us to make bad decisions.

Taming your inner voice is like everything else: it gets better with work. Way before your performance deteriorates, a whole range of poor-quality thinking occurs. You’re the only one who knows about it, and it causes you to back off just a little bit. Sometimes it is delaying tactics, and sometimes it is taking a softer option, but you know that in an honest assessment of your performance, it was not the best you could have done.

So to access a better performance, you need to work on your inner voice. You need to make your self-talk consistent and constructive. You need to take responsibility for what you allow yourself to think.

Click HERE to read further, courtesy of CrossFit Inc.

Consistency Before Intensity

(Katie #35 100m farmers walk)

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Consistency Before Intensity

by Scott Semple

Scott Semple offers a cautionary tale, born of personal experience, about the importance of consistency before intensity.

Training to failure (all the time) is failing to train. Last winter, after throwing myself into CrossFit with my usual enthusiasm, I tanked. I wore myself out, and I was sick for six weeks. It was months before I fully recovered.

Focus on the volume of work prescribed, not on the loads. The Workout of the Day is… Continue Reading, courtesy of CrossFit Inc.

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(Terry and Katie Farmers walk)

WOD 101109

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand pushups (pike pushups)

10 Squats

15 Ring Rows

-Coach

High School Pys. Ed

110909

Complete as many rounds in 20 minutes as you can of:

45/65lb Power Snatch 12 reps

10 Push-ups

Post rounds completed in comment

High School Pys. Ed

by Tony Budding

CrossFit is the ideal foundation for a high school physical education program. It is malleable, scaleable, great for large groups, fun, and effective. At Mount Madonna School in Watsonville, CA, we are able to accomplish a tremendous amount with very little space, time, and equipment. Our success, as measured by the kids’ enthusiasm, commitment, and progress, has been tremendous.

Workouts

I’ve adapted the CrossFit approach and workouts to fit… Continue Reading, courtesy of CrossFit Inc.

Take This Day to Relax and Enjoy some Down Time

110809

Rest Day or Make Up Day

*If you missed a day go back and do it!

Take this day off and watch a video of some great athletes and be inspired to show up on Monday and do Big things.  Enjoy your Sunday!

What is Crossfit Tribe? from Erin Davidson on Vimeo.

A Beginners Guide to CrossFit

110709
HERO WOD - Timothy*

 125m Run

KB swings #35/55

 Squats

AMRAP in 20 minutes

Continue each movement for as long as it takes the runner to return. Runner goes to KB swing. KB swing goes to squats, squat goes to rest. Count every rep.

*Tim Brenton Seattle Police officer killed in the line of duty 10/31/2009

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A Beginners Guide to CrossFit

by Greg Glassman

Coach Greg Glassman offers a beginner’s guide to CrossFit that focuses on problems and solutions. Nearly every aspect of our model is at odds with the fitness magazines and programming in commercial facilities. CrossFit is a leader in the fitness community.

By definition functional exercises call for an essential bit of human capacity. Due to strength or injury, often a particular exercise is not immediately possible. In nearly every case what we do is find a method to reduce the load to insignificant levels while preserving precisely the line of action or substitute movements of similar lines of action that will prepare for the missing capacity. Any weightlifting exercise can be done with a broomstick or PVC pipe. Every bodyweight exercise can be substituted with gateway movements.
The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance.

Not being able to complete a WOD doesn’t mean that you can’t do CrossFit. Taking a WOD and reducing the load, cutting the reps, dropping a set, taking longer rests, and sitting down three times during the workout is still doing CrossFit. In making these modifications the athlete is merely turning down the intensity.

Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming. Our simple charter of functionality, intensity, and variance gives so much latitude that resources cannot be a serious obstacle to CrossFit training. To ready further, CLICK here, courtesty of CrossFit Inc.

CrossFit Total and Inman Mile Challenge

StonWay CrossFit is going on a field trip!!!

Come with us to go Jesse and the crew at Lynnwood CrossFit for the CrossFit total and Inman Mile challenge. You can watch or participate, its going to be great either way! There will be 5 CF's there and a fun afternoon of lifting.

CrossFit Total: Max Back Squat, Press and Deadlift. Also as a bonus if you'd like to try and carry 1.5x your bodyweight for a mile on your back (The Inman Mile) we will facilitate the attempt.

Date: Saturday, November 7, 2009

Time: 1:00pm - 6:00pm

Location: Lynnwood CrossFit

Street: 2031 196th ST SW B-101

City/Town: Lynnwood, WA

A CrossFit Start Up Guide: Part 2

110609

100m Farmers Walk (55lb/35lb)

21 Push Ups

21 Jumping Pull-ups

21 Dips

21 Walking Lunges (35lbs/20lbs)

15 Push Ups
15 Jumping Pull-ups

15 Dips

15 Walking Lunges (35lbs/20lbs)

9 Push Ups

9 Jumping  Pull-ups

9 Dips

9 Walking Lunges (35lbs/20lbs)

100m Walking Famer (55lbs/35lbs)

A CrossFit Start Up Guide: Part 2

New to CrossFit and not sure where to begin? If so, then welcome. This series will address the primary concerns and focal points for a starting CrossFit athlete, orienting your use of resources throughout the entire CrossFit.com universe.

In this second part of A CrossFit Startup Guide, Todd Widman builds on Part 1 to focus your entry into CrossFit workouts and fitness in general. Gone are the promises of easy and comfortable results. The best CrossFitters educate themselves both about movement and fitness broadly, as well as about their own individual strengths and weaknesses.

Of course, the best way to begin CrossFit is with a great trainer who uses his or her vast experience to guide you through the various phases of your fitness quest. This series is not intended to equal that. It cannot. Instead, we recognize that not everyone has access to such a trainer, and this will help those folks get the most out of the vast resources available on CrossFit.com.

After a review of the broad goals of CrossFit and fitness in general, Todd explains the importance of intensity; both its need and danger. The three movements covered are the front squat, push press, and deadlift, including many references to the great articles and videos already published throughout the site. Finally, there is the first part of how to scale these workouts intelligently for maximum results.

This article is less about how to do the movements and more about how to use the website to educate yourself and develop your fitness.

Click HERE to read further, courtesy of CrossFit Inc.

See it for yourself - WOD Video

This is what we do:

Check us out... First Workout is FREE!

A CrossFit Start Up Guide: Part 1

110509

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

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

For time

*10 Thrusters then 1 burpee, 9 thrusters 2 burpees 7 & 3, etc

A CrossFit Start Up Guide: Part 1

New to CrossFit and not sure where to begin? If so, then welcome. This series will address the primary concerns and focal points for a starting CrossFit athlete, orienting your use of resources throughout the entire CrossFit.com universe.

In this first part of A CrossFit Startup Guide, Todd Widman introduces some tools to focus your entry into CrossFit workouts and fitness in general. Gone are the promises of easy and comfortable results. The best CrossFitters educate themselves both about movement and fitness broadly, as well as about their own individual strengths and weaknesses.

Of course, the best way to begin CrossFit is with a great trainer who uses his or her vast experience to guide you through the various phases of your fitness quest. This series is not intended to equal that. It cannot. Instead, we recognize that not everyone has access to such a trainer, and this will help those folks get the most out of the vast resources available on CrossFit.com.

The place to start is the squat. A good air squat creates a great foundation for all functional movement. Several of the best resources on the site are referenced and explained, along with a couple benchmark questions to determine your readiness for regular CrossFit workouts, even scaled.

This article is less about how to do the movements and more about how to use the website to educate yourself and develop your fitness. Click HERE to read further, courtesy of CrossFit Inc.

The Kettlebell Swing

110409

400m Run

21 Pull-Ups

 21 Sit Ups

400m Run

15 Pull-ups

15 Sit ups

400m Run

9 Pull-ups

9 Sit ups

The Kettlebell Swing

by Greg Glassman

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction?

While admitting a penchant for iconoclasm, we are not contrary solely for the sake of being contrary. Rational foundations for our programming, exercises, and technique are… Continue Reading, courtesy of CrossFit Inc.