Gas Work Park Experience-Thursday

Quote of the Day

"An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, 'spun-down.'"

-Coach Glassman

We are meeting at Gas Works Park today.  Our meeting destination will be West side of the parking lot

(rain or shine)

"The Gas Works Experience"

AMRAP 20 Minutes

Max Push-ups

400m run

*starting on you toes: once your chest does not touch ground or knees touch ground your set is over

*starting on knees: once you can not peform chest to ground your set is over

Inside Gym Jones

by Russell Berger

One of CrossFit’s top athletes attends a Gym Jones seminar and tries to keep an open mind. But he’s left wondering about the substance of the program.

Validity of CrossFit Tested

Quote of the Day

"Is it a Cult?.....Yeah.......But a Good One"

-John Welbourne

Strength

Deadlift

1-1-1-1-1

Metcon

AMRAP 3 minutes

5 Squat Clean, #115/#75

10 Air Balls

Rest-1:30

Repeat 3 more cycles (4 total cycles)

Validity of CrossFit Tested

by Greg Glassman

Local Event: Sign Up TODAY!

Firecracker 5000, July 3rd (mid-night)

This is a great race to participate in if you don't mind running at midnight. It's such a fun race that will always be remembered.

6/29 Results:

Rx'd:

Andy-5:27

Non-Rx'd:
desi-6:14, lisa-6:57, jesse-6:27, terry-7:13, mickle-7:08, kelly-9:17, katelyn-7:54, charlie-7:35, gabe-9:29, mike-5:41, krod-5:41, deb-8:31, cheryl-6:02, karen-8:21, baylor-6:33
Sent from my Verizon Wireless BlackBerry

CrossFit in Yosemite

Quote of the Day

"Courage is the discovery that you may not win, and trying when you know you can lose."

-Tom Krause

Strength

Back Squat or Front Squat

5-5-5-5-5

or

3-3-3-1-1

 

Metcon

3 rounds of:

50 Air Squats

10 Power Snatch, #115/#65

 

CrossFit in Yosemite: No Walk in the Park

by Steve Yu

 

Carrying injured hikers down steep trails. Wrestling drunks. Raiding pot farms. Fighting forest fires. Counseling suicidal teens out of deadly whitewater. Heli-rappelling down the sheer face of El Capitan. It’s all in a day’s work for a super-fit national park ranger.

6/28/10 Results:

Rx'd-

Coach-11:01, katie-11:22, Andy-11:30(20lb vest), kelsey-13:00, kim-13:15, juliet-13:44, desi-14:15, allison-15:45, kelly-16:03, gabe-19:03, steph-21:19

Non-Rx'd-Krod-9:49(3), katelyn-10:50(3), peter-11:29(3), karen-16:00, julie-16:23, amy-17:21, adam-19:42(4)
Sent from my Verizon Wireless BlackBerry

Why Do You CrossFit?

Quote of the Day

"Fear is a reaction. Courage is a decision."

-Winston Churchill

Strength

Press or Push Press

5-3-3-1-1

Metcon

Complete 5 rounds of:

50' OH Lunges, #45 barbell

21 Burpees

Coach-11:01

CrossFit - The Hardcore Fitness Trend That'll Suprise You

by Muscle Tech

I always love to read other magazines and see what they have to say about CrossFit.  Some are big supportes and others are 100% haters but regardless of their stance it's a great way to get an outsiders view.  I once heard that you are completely ignorant if you fail to hear the opinions of others different then yourself.  Therefore as much as I love CrossFit and agree how efficient it is along with being such a complete program, I will always keep reading and looking for something better.  If I do not find something better than that means I currently am teaching and coaching the most efficient program out there.  

So, I will alway encourage my athletes to keep looking for the next best thing out there and do not be ignorant.  Coach Glassman has been known to say the same exact thing, "if there is a better program out there, show me!"

Question of the Day

Why do you CrossFit?

post response in comment

CrossFit Endurance Forum

Quote of the Day

"Pain is weakness leaving the body."

- Anonymous

Rest Day

 

CrossFit Endurance

 

How many of you have heard me talk about CrossFit Endurance?  If you haven't heard me then you are not listening closely because I talk non-stop about this program.  I'm very passionate about CrossFit and very passionate about CrossFit Endurance.  If there is a program out there that make you strong, fast, builds up your endurance and overall makes you very efficient, I am all about it.  There is alot of controversy in the endurance community regarding CrossFit Endurance because CFE offers a program that only requires half the work that a traditional endurance athlete has on his schedule.  CFE has been around for only 2 years and there are not a ton of studies out there but there are testimonies.  Click HERE and go to the CrossFit Endurance forum and follow along in the discussion if you are curious about this program.

 

I recenly attended the CrossFit Endurance Level 1 Certification and I was blown away.  If you have been CrossFitting for the past 6 months and you are wanting to start doing some long/ultra endurance events, you are ready to jump into the CFE protocol.  The great thing about this program is that you do not need to slow down or sacrifice your CrossFit WODs at all.  Your body actually needs the CrossFit WODs and the CFE WOD to prepare you for your endurane event. 

 

If you have questions about programming or getting ready for an endurance event email me at coachscott@stonewaycrossfit.com

CrossFit for Every Body

Quote of the Day

"Always two there are, a master and an apprentice"

-Yoda

"Saturday Satisfaction"

Complete 4 rounds of-

1 minute Row (M/5)

1 minute Thrusters, #75/#55

1 minutes 10 meter sprints

1 Sumo Deadlifts, 135/95

1 minute Rest

CrossFit for Every Body

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?

Friday's Results:

Allison-21:21, brian-18:26, adam-24:48, mickle-17:50, terry-17:16, adria-18:17, dan-22:07, steph-22:21, amy-26:47, cheryl-15:15(3), gabe-22:47, andy-12:38, kelsey-15:13, deb-19:16, kelly-16:59, mike-17:00

Who Looks Better Naked?

Quote of the Day

It was a high counsel that I once heard given to a young person, ” Always do what you are afraid to do.”

-Ralph Waldo Emerson

Strength-

Week 4

Press

5 x 40% of 1RM

5 x 50% of 1RM

5 x 60% of 1RM

Metcon-

Complete 5 rounds of:

50 Double Unders

400m run

This past Saturday we ended our "Looking Better Naked Challenge" with an ending ceremony.  We collected all the "before" and "after" photos then the group decided who were the top 3 contestants.  The overall contest lasted 6 weeks.  There were some people who were skeptic on what changes could really happen in 6 weeks.  After this 6 weeks the results proved that there could be real changes in a 6 week period.  Below are the "after" photos in the order they placed.

1st Place-Linnea G.

2nd Place-Juliet B.

3rd Place-Lisa B.

Our 1st place winner Linnea G. has been a member of StoneWay CrossFit since day 1.  She actually started with me before StoneWay CrossFit was even in existence.  In the month of July, 2009 she joined my bootcamps which were held at Wallingford park in Wallingford.  When she started she was desperate for a fitness program to change her life.  Linnea tried other diets and other fitness programs but none of them ever cut it.  Once she decided to joined  my bootcamp she'd forever be changed. 

Watch Linnea's journey over the past year and be inspired, encouraged and definitely motivated.

Thursday Results:

"Grace on Crack"

Emilee-31(Rx), Linnea-70(Rx), Scott W.-60

Tuesday-Kelly-30:54, allison-26:22(Rx), baylor-25:26, adria-31:36, cheryl-14:50

Why Do I Love CrossFit?

Quote of the Day

"The only real prison is fear, and the only real freedom is freedom from fear"

Aung San Suu Kyi

Rest Day or Make-up

Come in today and work on a skill or make-up a missed WOD

"CrossFit Today!" say Sebastien

by Chris Cooper

How CrossFit's task-linked physical training is helping make an autistic teenager better socially, verbally, and athletically

Why Do I Love CrossFit?

by Crystal Fink

We said good bye to one of our Coaches, Friend  and Student this week.  On Monday Crystal flew over to North Carolina where she will call home.  Crystal has grown so much being a part of StoneWay CrossFit.  She began as a student of mine for 1.5 years prior then joined us as we moved to Wallingford.  As she trained and got real good at CrossFit we sat her down and recommended she go to her Level 1 Certification because we thoughts she'd be a great Coach.  Immediately she signed up, went to her certification and returned a brand new person.  She looked, talked and acted like a Coach.  She was our very first Coach at Mercer Island CrossFit. 

Thank you Crystal!

"Grace on Crack" Results:

Everyone was on fire today! You guys and gals had great form and you judges did a great job judging. Be proud today because you did "Grace" and kept on going.

Rx'd-Jessie-25, Kelly-34, Andy-70, Coach-78

Non-Rx'd-Karen-70, Juliet-67, Katie-60, Kim-60, Allison-56, Julie-53, Cheryl-50, Lisa-50, Steph-48, Mickle-46, Baylor-45, Dan-45, Adam-44, Amy-40, Charlie-37, Gabe-34, Anwar-30

"Grace" on Crack

Quote of the Day

"We seem to be made to suffer. It's our lot in life!"

-C-3PO

Strength-

Week 4 (Deloading)

Deadlift

#1 set 5 x 40% 1RM

#2 set 5 x 50% 1RM

#3 set 5 x 60% 1RM

Metcon-

Clean and Jerk - as many reps as possible in 10 minutes #135/95

This is like "Grace" on crack because all of you will get more than 30 reps.
Here is the fun part. Do you know the correct ROM (range of motion) for the Clean & Jerk? You will!

Partner up... first you will count reps and "judge" for your partner, and encourage them to get as many reps as possible for the whole 10 minutes. Count only the reps for each complete repetition, from ground to fully locked out over head. After 10 minuets record total reps then switch partners (let them catch their breath so they have some oxygen in their brain before your start).

Watch and see what the Clean and jerk looks like, watch the low back, hips, elbows, and HAVE FUN!

Redeeming a Bad Run

by Mike Warkentin

Jason Khalipa finished 72nd in the first workout at the CrossFit Games. Over the next seven WODs, he clawed his way back into contention and earned the respect of the CrossFit community.

Tuesday Results:

Rx'd-

Coach-16:22

Katie-21:31

Non-Rx'd-
Aaron-27:22, emilee-26:35, gabe-30:43, desi-25:58, katelyn-26:26, mickle-22:11, jayne-17:37, angelo-27:38, kim-22:31, anwar-11:26, julio-11:50, terry-23:29, scott-11:37, karen-13:00

Food Decisions

Quote of the Day

"This is gonna suck....follow me!"

1 mile run

100 Deadlifts, #65/#45

75 Pull-ups

50 Back Extensions

25 Burpees

Fast Food

by CrossFit, Inc

Whenever it's time to eat do you ever say to yourself, "What do I want to eat?".  Sure we all do, the most important part after that is what we choose to eat.  Do we make a decision off of our "day"?  Is it a busy day or a "non-busy" day.  Do we make our decisions whether our day is "busy" or "non-busy"?  I'm pretty sure we will all say "yes" to that.  Why don't we make good decisions no matter what kind of day we are having? 

Post your comment and how you think making a better decision would be possible

Monday Results:

Are You Strong Enought?

 Quote of the Day
"Love your body and make it hate you!"

Strength-Week 4

 (Deloading)

Back Squat
#1 set 5 reps @ 40% 1 RM

#2 set 5 reps @ 50% 1 RM

#3 set 5 rep @ 60% 1 RM

Metcon-

30 Wall Ball, #20/#12

30 Ground to Overhead, #95/#65

30 KB Swing, 1.5/1 pood

30 Overhead Squats, #95/#65

30 Burpees

Strong Enought?

by Mark Rippetoe

We are all in need of strength, without strength we are weak and eventually are lacking in an area of life.  One reason why we started the Wendler 5/3/1 program was to focus on each of our strengths and help us realize we all need to increase it, while we are working on each of these movements we are also practicing.  One thing to know is that tfor us to get strong we need to lift heavy stuff and to get better with our technique, we need to practice.

Where Barbells Came From

Quote of the Day

"CrossFit is open-source fitness technology."

-coach

Rest Day

Where Barbells Came From

by Marty Mitchell with Mark Rippetoe

The bar is the heart and soul of barbell training. A good bar is the most important piece of gym equipment you will use in a correctly designed strength training program. If you are buying it for your home gym, it is............Read More.

Good Coach, Bad Coach

Quote of the Day

"My body is a vehicle for the mechanics of my sport."

 - Gabrielle Reese

800m run

200 Double Unders

100 Box Jumps

50 Pull-ups

25 Over Head Squats, #45/#65

5 Tire Flips, #253

400m run

All weights and movements can be scaled to your ability. Both team members will complete the runs and tire flip together. Teammates will complete the rest of the movements with one member working at a time.

Good Coach, Bad Coach

by Mark Eaton

As many of you know we take great pride in our program and how we conduct it.  We desire to see everyone rise to their own potential therefore we don't let you quit, don't let you talk down on yourself and most important we help you visualize what we already see in you.  There are many characteristics of a good coach and a bad coach and in this article is it exposes those very characteristics. 

When I talk to friends and I recommend they try a CrossFit gym in their area these are the virtues I tell them to look for.  Whether you live in Seattle or across the country read over this article and make sure you have a "Good Coach" and not a "Bad Coach". 

Capacity, Standards, and Sport

Quote of the Day

"Keep your fears to yourself, but share your inspiration with others."

-Robert Louis Stevenson

Strength-Week 3

Deadlift

#1 set 5 reps @ 75% 1 RM

#2 set 3 reps @ 85% 1 RM

#3 set 1 rep @ 95% 1 RM

*last set perform max reps

"Tabata TGIF"

Handstand

Rest-1:30

Burpees

Rest-1:30

Weighted Sit-up, 45/25

Capacity, Standards, and Sport

by Tony Budding

"Proper movement technique is nothing other than the most efficient, effective, and safe means for increasing power and work capacity"

Rest or Make-up

Quote of the Day

"My philosophy of life is that if we make our mind what we are going to make of our lives, then work hard toward that goal, we never lose-somehow we win out."

-Ronald Reagan

Rest Day or Make-ups

Come in today to make up any WODs you may have missed or use todays as a "Skills Day"

Wrestling Escapes and Breakdowns

by Chris Spealler

"Once you perfect the fundamental moves and have them reliably in your repertoire, you can go on to learn more complicated things that build on the basics."

Quit or Not to Quit

Quote of the Day

"To be a champ, you have to believe in yourself when no one else will."

-Sugar Ray Robinson

Strength-Week 3

Back Squat

#1 set 5 reps @ 75% 1 RM

#2 set 3 reps @ 85% 1 RM

#3 set 1 rep @ 95% 1 RM

*last set perform max reps

Metcon

"Elizabeth"

Complete 21-15-9

Power Clean, 135/105

Ring Dips

Why Don't we Quit?

According to dictionary.com the definition of "Quit" is: to stop trying, struggling, or the like; accept or acknowledge defeat.

In my short lived CrossFit life I have come face to face with many workouts that bring me to my knees and the easiest thing to do would be to stop and quit.  I am constantly fighting the voices in my head to quit.  So my question is why don't we quit?  What is it that keeps us moving forward?  I have never quit during a workout yet (doesn't mean it's not possible) but my drive to keep pushing is the fact that I know there is an end soon, even though it doesn't feel like it.  I also know that when I am done I will feel so good. What about you? What keeps you going?

Post responses in comment area. 

CrossFit and College

Quote of the Day:

"Peace of mind comes from not wanting to change others."

-Gerald G. Jampolsky

Strength-Week 3

Military Press

#1 set 5 reps @ 75% 1RM

#2 set 3 reps @ 85% 1RM

#3 set 1 rep @ 95% 1RM

*last set complete as many reps as possible (max effort)

Metcon

Complete 3 rounds of:

21 Thrusters, 95/65

15 OHS, 95/65

CrossFit Goes to College

by Juan Hernandez

Dedicated student  CrossFitters are battling for legitimacy at the University of North Carolina

"Barbara" Results:

Rx'd:

Skylee-33:42, kelly-41:20, allison-37:52, terry-39:12, aaron-39:28, steph-40:35, katie-34:24, charlie-44:40, colin-44:24, amy-41:43, julie-40:08, JA-40:05, adria-39:59, deb-38:20

Non-Rx'd:Brian-37:30, corinne-29:43, amy (new)-2300, dan-25:52, adam-26:49, greg-37:52, nea-23:10, gabe-26:43,

From Obese to Athletic

Quote of the Day:

"A good goal is like a strenuous exercise- it makes you stretch."

-Mary Kay Ash

(Northwest Regionals Affiliate WOD, Team Clean and Jerk)

"Barbara"
Complete 5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest-3 minutes

From Obese to Athletic
by Sue Lozinski

Read the story of a woman just about to turn 40 who is ready for a change because she is tired of what she see on the way to the shower every morning.  Pass this story on to "that" friend who has always talked about "weight loss" and not being happy where they are at physically.   

Rest Day

Quote of the Day:

"Peace of mind comes from not wanting to change others."

-Gerald G. Jampolsky

Rest Day

Interval Generator

by Greg Glassman

"There are no bad intervals, only weak efforts"

Team Results:

Today was a lot of fun. Great job to everyone who came out. It was hot and rough today but everyone handled their own.

Have a great weekend!

Team 1- Patty/Emilee-20:52
Team 2- Nea/Aaron-27:08
Team 3- Kelsey/Andy-18:50
Team 4- Nea/Aaron-27:08
Team 5- JA/JuliegDan-24:23

Team WOD Saturday!

Quote of the Day:

"Champions choose to accept help from others."

-Meier and Hiskey

"Saturday Teamwork!"

In Teams of 2 You Will Complete:

60 Front Squats, 115/75

400m Run

60 Push Press/Jerk, 115/75

400m Run

60 KB Swings, 1.5 pood/1 pood

Carry your KB 800 meters!

Only one person will work at a time during barbell/kb work. Both teammates will run together, and both must be back before they can start the next part. Team will carry the heaviest kb used for the 800 and will take turns carrying it!

CrossFit the Beginning

Friday Results:

6am Class:

Allison-10 1/4, terry-8, mickle-9, kelly-7 1/2, brian-9

1pm Class:
Aaron-8, katie-8 Rx, crystal-8 Rx, steph-7 1/4, amy 7 1/2

5pm Class:
Andy-11 1/2 Rx (ghd sit-ups), adria-9, kim-10

6pm Class:
Gabe-7 3/4, Mike-10 Rx, emilee-7, deb-9 1/2

The Quick and the Deadlift

Quote of the Day

"I think about the meaning of pain. Pain is personal. It really belongs to the one feeling it. Probably the only thing that is your own. I like mine."

- Henry Rollins

Strength-Week 2

Back Squat

Set #1- 3 reps x 70% 1RM

Set #2- 3 reps x 80% 1RM

Set #3- 3+ reps x 90% 1 RM

(last set perform max reps)

Metcon

AMRAP 15 minutes of:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Squats

The Quick and the Deadlift

by Mike Warkentin

 

At the CrossFit Games, 16 competitors completed the WOD 2 deadlift ladder, creating log-jam at the top of the standings. Tony Budding of CrossFit HQ explains the rationale behind the workout.

Read more......

Make-up Results:

(Kim doing Tuesday's Metcon)

Baylor-Monday

Crystal-Monday

Adria-18:09(wednesday)

Katelyn-10:26 (wallballs/buprees/200m run)

Aaron-15:51

Andy-10:19(wednesday)

Kim-130

Amy-20 burpees

Colin-17:23(wednesday)

Nea-Tuesday

The Basics of Pose Running Techniques

Quote of the Day

“I just… wanna… have fun.”

–Josh Everett, while puking after a long distance run in preparation for the 2008 Games.

Rest Day or Make-up a missed WOD

The Basics of Pose Running Techniques

by Brian Mackenzie

Ever since returning from my CrossFit Endurance Cert I've been wanting to talk CFE and Basic Running Technique.  So keep your eye out for coaching on running technique and CrossFit Endurance programming for you who have future events you want to train for.

If you want to sign up for the Endurance Program please email me or give me a call for details.

coachscott@stonewaycrossfit.com or 206.930.7169

Wednesday Results:

New Toy Just Arrived!

Quote of the Night:
"My snatch felt great!"
-Kim A.

6am Class
Rx'd:
Crystal-13:24, parker-14:36, anthony-15:07, kelly-17:12, emilee-13:27, allison-15:33

Non-Rx'd:
Mickle-14:15, brian-13:57, terry-15:36, corinne-16:19

1pm Class
Rx'd:
Aaron-14:39, katie-14:02, steph-19:01, baylor-14:51,

5pm Class
Rx'd:
Gabe-20:32, kim-14:58, charlie-17:24

Non-Rx'd:
Greg-11:20, jerry-16:58,

6pm ClassRx'd:
Nea-16:45, Deb-18:15

Non-Rx'd:
JA-14:22, julie-14:38

Power Snatch and What?

Quote of the Day

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."

- Coach Glassman

21-18-15-12-9

Power Snatch, #75/#45

200m run w/Medball, #20/#12

Salo, Wagner Win

2009 CrossFit Games

by Mike Warkentin

If you are new to CrossFit or need a quick "refresher" from last year 2009 CrossFit Games, here is a great article on Miko Salo and Tanya Wagner.  These are two incredible athletes who can teach us all about determination, intensity and what it means to work hard.  Also, get caught up on some other athletes you should keep your radars on for.

Press Results:

6am Class:

Kelly-100, baylor-65, crystal-126, aaron-75 Rx, emilee-110 Rx, mickle-101, anna-70 Rx, allison-102 Rx

5:30 Class:
Charlie-125, gabe-129, katie-106 Rx, terry-163, mike-78 Rx, anthony-145 Rx, colin-60 Rx, greg-83, andy-173 Rx

The Overhead Lifts

Quote of the Day

“Intentionally placing yourself in the position of having to complete a task when you don’t know if you can is the single best way of preparing to be in that position unintentionally.”

 – Mark Rippetoe.

Strength-Week 2

Military Press

Set #1- 3 reps x 70% 1RM

Set #2- 3 reps x 80% 1RM

Set #3- 3+ reps x 90% 1RM

(max reps as possible)

Metcon

AMRAP 3 minutes

#1-Press

Rest-3 minutes

#2-Push Press

Rest 3-minutes

#3-Push Jerk

*You can rest in the over head position, if you set bar down = 5 burpee penalty

*If you drop and empty bar, compared to putting down = 10 burpee penalty

*MUST perform burpee before next heat

Shoulder Press, Push Press, Push Jerk- The Over Head Lifts

by Greg Glassman

Week 2-Deadlift

Quote of the Day

"The path to success is to take massive, determined action."

- Anthony Robbins

Strength-Week 2

Deadlift

Set #1- 3 x 70%

Set #2- 3 x 80%

Set #3- 3+ x 90x% (max reps as possible)

Metcon

Complete 5 rounds of:

5 one arm deadlift left hand (#135/#95)

5 one are deadlift right hand (#135/#95)

10 Box Jumps (24"/20")

10 Pull-ups

Sunday-Rest Day

Quote of the Day

“Regularly learn and play new sports”

-Coach Glassman

Rest Day

National Champion Under Development

by Matt DeMinico

Andrew Astalos, an athlete at Motor City CrossFit, has recently astounded us with some of his performances in the world of speedskating. At 13 years of age, in the middle of Michigan’s winter, he elected to skip his family’s longplanned Caribbean vacation and instead travel to Lake Placid to compete in the U.S. National Long Track Speedskating Championships.

Read More.........