30 Day Paleo/Zone Challenge Begins!

Sunday

Quote of the Day

"It is amazing how much you can accomplish when it doesn't matter who gets the credit."

-Unknown

Rest Day

 

30 Day Paleo/Zone Challenge

We are starting our 30 Day Paleo/Zone Challenge TODAY.  For 30 Days straight StoneWay CrossFitters will be taking the challenge to eat "Clean".  Eating "Clean" is based off the Zone Diet, Paleo Diet or Zone/Paleo Diet combined.  This does not include a "cheat day" at all.  Why?

 

The reason why we are challenging all StoneWay CrossFit members to take this challenge is because we want you to see what a difference it will make in your overall energy levels, performance and body composition.  We figure that you have your entire life to eat as you are right now, why not take this challenge and see what it can do.  Are you in?

 

To join email me and take the 30 Day Challenge!

coachscott@stonewaycrossfit.com

 

Is Caffeine Ok on the Paleo Diet?

by Nell Stephenson

 

"I would be quite the hypocrite if I counseled clients to never drink coffee, as I do love a good, black espresso with the perfect head of crema (that's crema from the pour, NOT as in 'cream!), before a workout!"

 

As we start our 30 Day Paleo/Zone Challenge I think it would be of great help to have a "Tip" of the day or a "Recipe of the Day" so I want to provide you with some tools.  Keeps your eyes open for Recipes, Tips, and helpful articles.

Team "Angie" Results:

Solo-
Andy-13:48
Howard-11:55 (half "angie")

Teams-
Dan/Kelsey-19:47
Colin/Steph-21:40
Terry/Patty-22:07
Sent from my Verizon Wireless BlackBerry

Are We Different?

Saturday

Quote of the Day

"Teamwork: Simply stated, it is less me and more we."

-Unknown

"Team Angie"

for time:

150 pull-ups

150 push-ups

150 sit-ups

150 squats

(Teams: 1 guy/1gal)

Rules:

1) Each partner must establish how many of the reps he/she will do at each station before the workout begins

2) Once you or you partner finishes before the other, you make sure you are there counting each rep and cheering until done, then proceed to the next station.

How do we differ from the traditional Globo gym? What do you think?

Reading Between the Lines

Friday

Quote of the Day

"Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound."

-James Allen

(New Shirts are Officially in!)

Strength-Week 3

Deadlift

#1 set: 5 x 75%

#2 set: 3 x 85%

#3 set: 1 x 95%

*last set perform max reps

Metcon

"Death by 10 meters"

Reading Between the Lines

by Dave Castro

One week after the CrossFit Games I was sitting around CF Santa Cruz and the topic of the top three male competitors came up. Someone marveled that they all performed at such high levels. As the discussions gained some steam I wondered to myself............Read More.

Need Some Inspiration?

Thursday Results:

Great job team today! Big ups to Colin for doing "Double Helen". He did it all by himself. Everyones performance was impressive today. You guys always inspire me!

"Double Helen"Colin-27:44 (#35)

"Helen Straight Up"
Steph-17:29(#26)

"Helen"
Max-12:12
Skylee-12:37
Taylor-13:24
Elijah-14:02
Mike-15:03
Anna-15:33
Audrey-15:53
Cheryl-16:32
Gabe-17:12
Danielle-18:26
Kelly-18:47
Suz-20:35

Normal or Awesome?

Thursday

Quote of the Day

You must be interested in finding the best way, not in having your own way."

- John Wooden

Metcon

Option #1

"Double Helen"

1200m run

63 KB Swing, #53/#35

36 Pull-ups

800m run

42 KB Swings, #53/#35

24 Pull-ups

400m run

21 KB Swings, #53/#35

12 Pull-ups

Option #2

"Helen"

3 rounds of:

400m run

21 KB Swing

12 Pull-ups

Are You Normal or Awesome?
The 2010 CrossFit Games "Awesome" commercial
by CrossFit Again Faster - video [wmv] [mov]

100 Burpee Results:

Rx:

Andy-4:51

Coach-5:34

Jerry-7:36

Mickel-8:02

Allison-9:01

Baylor-10:24

Linda-10:26

Mike-10:36

Adam-11:00

Lisa-11:43

Katelyn-12:25

Amy-15:14

Gabe-16:17

Scaled: (75)Danielle-9:31
Anna-9:36
Scott-9:43
Anna-10:34
Sean-10:36

Scaled: (50)Christina-5:46
Cheryl-9:43(60)
Anwar-10:00

Burpees?

Wednesday

Quote of the Day

"I train where advertising is sacrilege. I train where I am a walking advertisement."
-CrossFitter

Strength-Week 3
Back Squat
#1 set: 5 x 75%
#2 set: 3 x 85%
#3 set: 1 x 95%
*last set perform max reps

Metcon
100 Burpees
for time

Tuesday Results:

Terry (#65)

Emily-8 (#75)

Mike-6 (#95)

Sean-7 (#85)

Mickel-9 (#65)

Kim-7 (#45)

Julio-6 (#95)

Allison-10 (#75)

Max-6 (#135)

Taylor-10 (#25)

Skylee-6 (#65)

Gabe-5 (Rx)

Andy-11 (Rx)

Baylor-10 (#95)

Colin-9 (#70)

Charlie-8 (#95)

Suzanne-7 (#45)

Coach-9 (Rx)

Elijah-11 (#25)

What is CrossFit to You?

Tuesday

Quote of the Day

"I have a new philosophy. I'm only going to dread one day at a time."
-Charles M. Schulz

(The original crew from last summer)

Strength-Week 3

Press

#1 set: 5 x 75%

#2 set: 3 x 85%

#3 set: 1 x 95%

*last set perform max reps

"Death by Clean and Jerk"

#135/#95

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.

Score total rounds and partial reps in the last round completed.

"What is CrossFit?"
short commercial by CrossFit by Overload - video [wmv] [mov]

Are you ever asked "What is CrossFit", from your friends?  You ever get caught up in your words because you can't explain it?  You can explain the movements, the program, and the coaches but you can't put your finger on one solid description.  Rather than getting caught up with your words simply explain what it is to you

What is CrossFit to you?
post in comments and lets see what we can come up with.

Monday Results:

Rx'd

Andy-20:18, w/#20 vest

Max-20:49

Non-Rx'dElijah-17:59 (pvc/4rds)
Adam-24:11 (#55/4rds)
Terry-30:38
Skylee-19:42 (#35)
Jess-21:56 (#25/3rds)
Julio-21:34 (#45/3rds)
Katelyn-22:06 (#30)
Allison-21:15 (#45)
Steph-26:11 (#30)
Audrey-20:41 (#45/4rds)
Anwar-21:53 (#85/3rds-clean)
Charlie-29:12 (#65)
Gabe-28:19 (#45)
Colin-27:58 (#65)
Jerry-24:50 (#65)
Christina-21:41 (PVC/3rds)
Scott-23:48 (#45/4rds)
Cheryl-22:48 (#15)
Amy-39:32 (#30/4rds)

A Primal Purchasing Guide

Monday

Quote of the Day

"I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people."

-Unknown CrossFitter

5 rounds of:

10 Overhead Squats, #75/#55
20 Push-ups

30 Sit-ups

40 Squats

Choosing Chicken: A Primal Purchasing Guide
by Mark Sisson

Poultry: a Primal staple that complements any kind of fare any time of day (nothing like chicken hash for breakfast!). There’s more to poultry than chicken of course (more on that another time), but.....Read More.

Turn Back the Clock

Sunday

Quote of the Day

"I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself."

-Practice CrossFit

Rest Day

 

Today's To Do List:

1) Rest your body

-sleep a few more hours

-stop moving non-stop and enjoy the roses

-spend a few minutes in absolute silience

(no tv, cell phone, other people, etc)

-think about all the things that make you get up each

morning

 

Jason Khalipa 2008 CrossFit Games Champion

 

The cool thing about this video is that CrossFit, Inc media did not get this footage.  Josh Everett was predicted to win this event and become the 2008 CrossFit Games Champion.  Jason Khalipa was known as the "Black Knight" (someone who unknown) in the 2008 CrossFit Games, because he came out of no where.  Chris Spealler was in 1st place going into the last event but was slowed down by the #155 Squat Clean and Presses. (Spealler weighs #140)

StoneWay CrossFit Field Trip

We went to King CrossFit in Renton, WA today and we were welcomed with open arms. Today marked the anniversary of the opening of their doors 2 years ago. Their family is unbelievable. Their box had close to 40-50 people today with a DJ. Such a rad vibe!

We arrived and were quickly greeted then briefed on the WOD.

Today's WOD
600m run
15 box jumps
15 squat cleans, #95/#55
30 double unders
15 push-up (release hand at the bottom of each rep)
15 toes to bar

Teams 1: Andy, Dan, Linnea
-20:40
Team 2: Scott, Colin, Cheryl
-23:58

Thanks to Kings CrossFit for letting us visit and Thanks to Dan, Andy, Colin, Linnea and Cheryl for going on the Team StoneWay field trip!

So You Think You're Fit?

Saturday

Quote of the Day

"I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same."

-anonymous

Team WOD

(2 people per team)

Event 1

40 Toes to Bar

30 Push-ups, release hands from floor at the bottom

30 Ground to Overhead, 95/65

5 minute time cap

Rest 60 seconds

Event 2

2 rounds of:

400m run

100 squats

10 minute time cap

Rest 60 seconds

Event 3

100 Sprawls

(burpee w/out the push-up)

5 minute time cap

Tribute to Amanda Miller from the 2010 Games Live coverage - video [wmv] [mov]

Interview with Greg Glassman

by Tyler Hass

Greg Glassman is the founder of CrossFit, an exciting training protocol and way of life that is rapidly gaining popularity in a wide variety of sports. He also publishes the CrossFit Journal.  Read one of the CrossFit Journal articles FREE, "What is fitness?". It is an incredible read and will surely change and challenge your views on the topic.

October Issue

"What is Fitness"

by Greg Glassman

We firmly encourage our athletes to play as many sports they desire.  Train and play hard at StoneWay CrossFit and then use the tools you've gained to play outside of our box.  Many people come to us for their first FREE workout and after they are done they say,"I thought I was in shape, I guess I need to train different!"  That statement is very true.  Just because you are good at one thing in one area of fitness doesn't really exactly mean you are "fit".  Our goal is to specialize in nothing, and excel in everything!

Friday Results:

Outstanding job to each and everyone of you today! How many of you told me on day 1 meeting me that, "you aren't a runner" or "running doesn't agree with me"?

Look at you guys now. You are running miles in your workouts now.

You guys remember what our new saying is? "Ugh...Get some!"

6am Class-
Terry-8:59/8:41/8:45
Julio-8:59/8:41/8:45
Max-6:30/6:08/5:32
Taylor-7:47/7:15/7:07
Kim-4:11/4:14/4:04/3:59
Mickle-7:23/7:00/6:54

1pm Class-
Adam-7:24/7:32/7:20
Steph-8:30/9:01/8:44
Amy-9:53/11:09/11:41
Danielle-4:08/4:34/4:51/4:28

5pm Class-
Colin-6:29/6:23/6:17
Jerry-6:02/5:56/6:28
Juliet-6:52/6:55/6:49

6pm Class-
Gabe-7:41/8:10/8:30
Cheryl-8:44/8:46/9:19

10 Ways To Be a Better CrossFitter

Friday

Quote of the Day

"Obsessed is just a word the lazy use to describe the dedicated."

– Unknown

Conditioning

Repeats

3 x 1 miles
Rest-3:00
*try to hold within 5-10 seconds of each repeat

10 Way To Be a Better CrossFitter
by CrossFit Watertown

Do you ever think, "How could I get better at CrossFit?"  Sure we all do.  I ran across a killer list on ways to get better and I couldn't put it any better than CrossFit Watertown.  Click on the link a go through the basic list of "10 Ways To Be a Better CrossFitter".  After reading this I want to continue this conversation in the comments.  If you have something you'd like to add to the list, by all means let your voice be heard.

The 2010 CrossFit Games "What is CrossFit?" commercial - video [wmv] [mov]

Subscribe Today!

Thursday

Quote of the Day

"Those who have a clear goal of where they are going, and know why they are going there, are less likely to surrender mentally to the physical pain."

-Dick Couch

Strength-Week 2

Back Squat

#1: 3 x 70%

#2: 3 x 80%

#3: 3 x 90%

*last set max reps

Metcon

"Tabata Thursday"

Squats (bottom to bottom)

KB Swing, #53/#35

Ring Dips

Push-up (static hold)

The 2010 CrossFit Games CrossFit Journal commercial - video [wmv] [mov]

The CrossFit Journal is such a great resource center.  Anytime I personally am looking for a great read in nutrition, gymnastics, workouts, etc, this is where I go for it.  The CrossFit Journal has transformed so much in just the last years it's amazing what they give us for almost FREE.  To subscribe you pay only $25/year and you get unlimited access to so much cutting edge resources.  Stay caught up and aware what the CrossFit community is up to. 

Wednesday Results:

Rx:
Andy-24:07
Coach-29:36
Katie B.-31:02

Non-Rx:
Jerry-26:51
Baylor-27:05
Mickle-28:34
Adam-31:53
Skylee-33:57
Kimmie-32:02
Terry-36:57
Corinne-39:43
Amy-40:24

(Scaled-50%)
Matt-12:26
Audrey-14:30
Katelyn-17:55
Kim-18:57
Cheryl-19:53
Danielle-22:58

(Scaled-4 rounds)
Colin-23:05
Juliet-24:15
Kelly-30:26
Sent from my Verizon Wireless BlackBerry

CrossFit Game Highlights

Wednesday

Quote of the Day

"The first step out is a choice."

-Dick Couch

"Kelly"
5 rounds of:
400m run
30 Box Jumps, 24"
30 Wallballs, #20/#12

The CrossFit Games: An Action Sports Investment Opportunity in the Making
by Patrick Rishe

I had just finished talking to someone about how I give it 1 to 2 years before the CrossFit Games are on ESPN.  This author goes as far as to say sponsors should jump on this band wagon before this sport takes off.  I agree 100% with the author.  I also believe that our kids are going to look at CrossFit athletes like we looked at Michael Jordan, Willie Mays, Barry Bonds, Jerry Rice, ,etc.

How far do you think CrossFit will go in the sports world?
Post your thoughts in the comment.

Highlights from the 2010 CrossFit Games, by CrossFit Again Faster - video [wmv] [mov] 

Tuesday Results:

Kelly-6 rd
Max-5 rd + 3 cleans
Skylee-5 rd + 8 reps
Taylor-5 rd + 4 cleans
Terry-7 rd + 4 cleans
Colin-5 rd
Jerry-6 rd + reps
Charlie-5 rd
Scott-6 rd + 8 reps
Deb-7 rd + 8 reps
Adria-7 rd + 4 reps
Gabe-4 rd + 4 reps
Coach-7 rd (Rx)
Sent from my Verizon Wireless BlackBerry

Performance Menu

Tuesday

Quote of the Day

"There is an infinite difference between a little wrong and just right, between fairly good and the best, between mediocrity and superiority."

- Orison Swett Marden

Strength-Week 2

Deadlift

#1 set: 3 x 70%

#2 set: 3 x 80%

#3 set: 3 x 90%

Metcon

AMRAP 12 Minutes

4 Power Cleans, #155/#115

4 HSPU

8 Burpees

Cleans from the Ground, Mike Burgener - video [wmv] [mov]

The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]

 

CROSSFIT CRITERIA MENTAL TRAINING POST STRETCH MOVES LIFTING AT FUJI

by Greg Everett

 

This whole CrossFit thing is getting big. Thanks to the interminable wisdom and foresight of one Robb Wolf—a kind and generous man as long as you don’t ask him if he’s a runner—I was personall introduced to CrossFit in its public infancy.

Monday's Results:

Sent from my Verizon Wireless BlackBerry

2010 CrossFit Games Finished

Monday

Quote of the Day

"If there is no struggle, there is no progress."

-Frederick Douglass

Strength-Week 2

Press

#1 set: 3 x 70%

#2 set: 3 x 80%

#3 set: 3 x 90%

*last set perform max reps

Metcon

"Fran"

21-15-9

Thrusters

Pull-ups

Watch the archive footage of the 2010 CrossFit Games.

If you missed any of the footage of the CrossFit Games this past weekend definitely catch yourself up by visiting http://www.live.crossfit.com/. 

The long weekend has finally come to an end and there has been two dark knights crowned as The Fittest Athletes on Earth.  There was a total of 6 events performed over the past 3 days.  Mikko Salo who was the 2009 Fittest Man on Earth came short this year but he place in a high 5th place.  There was absolutely no weak links this year, only a big group of amazing athletes. 

Men's Top Results

1st Place: Graham Holmberg

2nd Place: Rich Froning Jr.

 3rd Place: Chris Spealler

Women's Top Results

1st Place: Kristan Clever

2nd Place: Annie Thorisdottir

3rd Place: Valerie MacKenzie Voboril

Rest Day

Sunday

Quote of the Day

"Don't judge those who try and fail, judge those who fail to try"

-Unknown

Rest Day

What About Recovery?
by Greg Glassman

Read an awesome article by Coach Glassman and get his spin on recovery.  Leave a comment after you are done reading letting us know what you think.

Are you CrossFit?

Saturday

Quote of the Day

"Life reflects your own thoughts back to you"

-Napoleon Hill

We're training at Wallingford Park today

"Wallingford Park WOD"

(Teams of 2)

a)

Complete 1 round

400m run/10m Bear Crawls

*partner B completes as many 10m Bear Crawls as possible

*each partner run once

b)

2 minutes

Burpees/Static Push-up position

*partners alternates as often as possible, team counts total burpees

c)

3 minutes

Squat Hop/Static Squat hold

*partner alternate as often as possible, team counts total squat hop

d)

1 mile run

(4 laps)

*member run together

What does it really mean to "be CrossFit"? 

I had this video sent to me awhile ago and I couldn't stop laughing the first time I saw it, nor can I stop now.  So as a great Coach I thought I would pass it along your way.  See if you can see yourself in any of this dialogue.

Watch the CrossFit Games Online

Friday

Quote of the Day
"The only thing we have to fear is fear itself"
-Franklin D. Roosevelt

Metcon

5 rounds of:

25 wallballs, #20/#12

KB Swings, #53/#35

WATCH CROSSFIT GAMES LIVE HERE

 

The Power of Fitness: Real Women Share Their Stories

How effective is CrossFit?  Can it really make me a more efficient person outside of the gym?

Read this article as this woman tells the story of waking up in the middle of the night and having a man inside her apartment.  She not only lived to tell the story but she kicked this would-be rapist out of her apartment and gives all the props to CrossFit.  CrossFit not only is it fun and exciting it helps you become the most efficient human being you can be.

How Important is It to Have a Workout Partner/Accountability?

Answer: Very Important

[wmv] [mov]

The CrossFit Games Starts Tomorrow!

Thursday

Quote of the Day

"There's no abiding success without commitment"

-Anthony Robbins

(Gabe, Lil Deb and Andy just after running the Firecracker 5000)

Strength-Week 1

Press

#1 set 5 x 65%

#2 set 5 x 75%

#3 set 5 x 85%

Conditioning

100 Double Unders
50 Push-ups
100 Double Unders
50 Push-ups

for time

CrossFit Games This Weekend
As many of you know the 2010 CrossFit Games starts this Friday.  This year you can watch EVERY heat and EVERY event online without missing a beat.  To watch click HERE.  The CrossFit Games has been around since 2007 and has rapidly grown over the past 3 years.  This year 2009 Male Champion Mikko Salo defends his championship. 

Mikko Salo interview and training at CrossFit Santa Cruz - video [wmv] [mov]

There will be an open ceremony Tonight @ 6pm.  WATCH HERE

CrossFit Past Hightlights
CrossFit by Overload's 2009 Highlights
Windows/QuickTime
Jason Khalipa, 2009 Games
Windows/QuickTime
Jenny Olson, 2009 CrossFit Games (oldest competitor to finish all 8 events)
Windows/QuickTime

The McMillan Running Calculator

by Greg McMillan, M.S.

Ever wonder what pace you should be running in workouts? How 'bout when you run a 5K and want to know what you could run for 10K? Well, wonder no more. Since the mid-1990's, I've been working on a method that estimates your equivalent race performances using a current race time at any distance as well as giving the appropriate pace range for all the different types of workouts that you perform.

Wednesday(7/14) Results:

6am Class

Anna-12:53(3)
Katelyn-9:20(3)
Allison-16:31
Lisa-10:27(3)
Mickle-15:51
Jess-11:10
Jessie-18:06(4)
Terry-18:49

1pm Class

Katie-15:37
Adam-20:13
Steph-13:04(3)

5pm Class

Gabe-21:27
Jerry-19:12
Danielle-11:59(3)
Andy-12:19, Rx

6pm Class

Kim-16:58
Dorthy-17:45
Cheryl-22:00
Amy-23:59
Baylor-13:07

CrossFit Endurance + Paleo?

Wednesday

Quote of the Day

"It was the best of times, it was the worst of times"

-Charles Dickens

(Andy PR'ing his Deadlift, #400)

Strength-Week 1

Back Squat

#1 set 5 x 65%

#2 set 5 x 75%

#3 set 5 x 85%

*last set perform max reps

Metcon

"Nancy"

5 rounds of:

400m run

15 OH Squats, #95/#65

CrossFit Endurance+Paleo=Ass-kicker!

by Robb Wolf

So for the people out there who do not know who Robb Wolf is, he is the Paleo Guru in the CrossFit community.  His box is in Chico, California (NorCal represent!), also known as NorCal CrossFit/NorCal Strength and Conditioning. 

Tuesday, 7/13 Results:

6am-

Anna-11:07

Terry-14:03

Mickle-12:43

Kelly-14:03

Taylor-15:01

Allison-14:52

Julio-13:51

Skylee-13:25

5:30pm-Andy-11:20 (w/20lb vest)
Deb-15:23
Kim-14:58
Gabe-18:04
Colin-15:41

Trust is All I Ask!

Tuesday

Quote of the Day

"A coach is someone who can give correction without causing resentment"

-John Wooden

Metcon

21-18-15-12-9-6

Walking Lunge 100ft

Pull-ups

Sit-ups

Attention Ladies:

Nadia Shatila from CrossFit Belltown

100 Pull-ups for time

[wmv] [mov]

If You're a Woman, Go Harder and Put More Weight on the Bar

by Lisbeth Darsh

This is exactly what we have been recently talking about and Lisbeth couldn't have said it better.  One thing as a Coach that I love is the ability to know how much weight you can and can not lift.  So, when we are training and I tell you to "try" a certain amount of weight don't immediately doubt your ability.  Trust that I know what I'm doing and that you have the ability.  If you can do this you will be better today then you were yesterday.

Sign Up Today!

Monday

Quote of the Day

"This is CrossFit"

-Jason Khalipa

We are starting next cycle of the Wendler 5/3/1 program so come in with your NEW 1RM's and we will figure out your new "working weight".

Starting this week, there will also be no more "make-up" days on thursdays so prepare to come in and have "strength" days thrown in the rotation

Strength-Week 1

Deadlift

#1 set, 5 x 65%

#2 set, 5 x 75%

#3 set, 5 x 85%

*last set perform max reps

Conditioning

x 5 repeats

400m run

rest-60 seconds

To all my Athletes:

(especially my endurance junkies)

CrossFit Endurance featured in LA Sport and Fitness Magazine

Read as Brian McKenzie is interview by LA Sport and Fitness Magazine and he breaks down the dynamics of CrossFit and CrossFit Endurance.

Still wanting to sign up for a an endurance event?

Join Team SWCF @

The Kirkland Triathlon at Carillon Point

SIGN UP TODAY!

Teaching Your Child Gymnastics

Quote of the Day

"I vowed from that day on, I would never let opportunities pass me by but rather to live like I am dying."-Ryan Moody

Rest Day

How to Teach Your Child Gymnastic Basics

By teaching their children gymnastic basics at home, parents can save money and increase their children's confidence and coordination

CrossFit Endurance FAQ

Quote of the Day

"Jerks, Snatches and Good Clean fun!" 

"Team WOD"

(teams of 2)

100 KB Swings, 1.5 pood/1 pood

25 burpees

100 toes to bar
200m run

100 Push Press, #65/#45

25 Burpees

100 Air Balls, #20/#12

CrossFit Endurance FAQ

Many of you have been talking to me about CrossFit Endurance (CFE) and asking me if this program is for you?  As I have told many of you, If you have been doing CrossFit for more than 4-6 months you are ready.  Click on the LINK and read about all the benefits and drawback.

I have appreciated all the inquiries about CFE, keep the questions coming and we'll get you accross the finish line.

Thursday and Friday's Results

I saw this sign at Fisherman's Warf and I couldn't resist from sharing my awesome finding.

Thursday Make-ups-
Coach-22:21(tues)
Mickle-22:56(tues)
Jessie-27:11(tues)
Adria-25:10(tues)
Skylee-24:33(tues)
Taylor-10:50(wed)
Max-13:11(wed)
Anna-10:30(wed)
Kelly-50 reps(th)
Allison-48 reps(th)
Colin-66 reps(th)
Mike-55 reps(th)
Ally-60 reps(th)
Cheryl-50 reps(th)
Danielle-23(th)

Friday-Rx'd-
Andy-9:01
Coach-13:27

Non-Rx'd
Charlie-10:29(#95)
Mickle-11:21(#65)
Terry-12:38(#65)
Kelly-13:23(#75)
Skylee-11:55(#55)
Max-12:20(#95)
Taylor-12:53(#45)
Anna-14:35(#65)
Steph-17:17(#65)
Katie-24:13(#95)
Cheryl-10:27(#55)
Gabe-19:42(#115)
Colin-11:44(#115)
Amy-18:51(#45)
Deb-18:09(#65)
Jerry-17:15(#115)

StoneWay CrossFit Member Update

Quote of the Day

"Sweat if the lubricant of success"

Strength

Push Jerk

5-5-5

Power Clean

3-3-3

Metcon

"DT"

5 rounds of:

12 Deadlift,#155/#115

9 Hang Cleans, #155/#115

6 Push Jerk, #155/#115

Coach-13:06, Corey-13:29

StoneWay CrossFit Member's Updates

 Colin S. climbed Mt. Rainier over the weekend and summitted on Sunday, 6/27.  You can pull Colin aside next time you see him and talked to him about his hike.  But you can also read his teams BLOG.  Colin managed to keep me updated and also send me a picture of him at the summitt of Mt. Rainier 

(Colin at the summitt of Mt. Rainier)

CrossFit: Testing the Effect

Quote of the Day

"You know you're CrossFit when you readily admit that one of the Girls kicked your a*@"

"Nicole"

400m Run

Max Pull-ups

*Perform maximum pull-ups, when you drop off the bar your round has ended.  You can rest on the bar but can not drop without having to run

CrossFit: Testing the Effect

by Hillary Rosner

SKI Mag sends a blogger, Hillary Rosner, to do our dirty work: Get in ski shape. She joins a CrossFit gym, which is reputed to be the best—and most brutal—way to get strong fast. It's painful, but the good news is that now Rosner has a backup job...as a brick layer. Or jackhammerer. Or contestant on that reality TV show where they pull trucks of cement. This week she heads to the slopes to see if all that hard work has paid off. Read More.

CrossFit Country

Quote of the Day

"All our dreams can come true - if we have the courage to pursue them."

~Walt Disney~

Strength
Power Snatch
1-1-1-1-1

Metcon
Complete 4 rounds of:
10 Power Snatch, #95
15 Pull-ups

CrossFit Country
by Mike Carlson

A new way of working out is changing the landscape of combat fitness 

Martone?

Quote of the Day

"The future depends on what we do in the present."

- Mahatma Gandhi

Complete 5 rounds of:

50 Squat Hops

400m Run

20 Medball Clean, 20/10

How to Speak Martone

by Larry Gallagher

Turkish Get Ups and the Auditory Artistry of a Kettle Bell Master

CrossFit and Olympic Lifts?

Quote of the Day

"Crossfit with me- And all your dreams will come true"

-anonymous

Rest Day

Integrating the Olympic Lifts with CrossFit

Greg Everett

Greg Glassman once (at least) commented that the Olympic lifts are not remarkably complex movements, making the comparison to a litany of gymnastic movements that far surpass the snatch and clean & jerk in technical complexity. There is no..........Read More.

Paleo Banana Bread

Wednesday

Quote of the Day
“The old believe everything; the middle aged suspect everything: the young know everything.”
-Oscar Wilde

Recipe of the Day

Paleo Banana Bread

"Jerry's Birthday WOD"

47 Box Jumps (20" box)

47 Jumping Pull-ups

47 Kettle Bell swings (#53/#35)

47 Walking Lunges

47 Knees to Elbows

47 Push Press (45lb)

47 Back Extensions

47 Wall Ball shots (20lb ball)

47 Burpees

47 Double Unders

What's in Your Cooler?
by Melisa Urban

"So today, we’re going to spend some time dissecting the contents of the Whole9 cooler – what’s in it, what’s in the grocery bag next to it, and how we put things together to make delicious, Whole30-approved meals and snacks."

If you haven't figured it out yet but I am a big fan of Melisa Urgan and Dallas Hartwig.  These guys have such a quality program going on right now I am so excited to tell you about them and their program.  Today's article is answering the most important question I hear over and over again, "Coach what can I and can not eat?"  Read this article and it literally spells it out in bright red letters.

For you who feels that you can't eat clean outside of your house/being on vacation, this crew is on the road 90% of the time and eats Paleo the entire time.  The only reason I say this is to encourage you not to immediately feel defeated but say,"hey, if they can do it I can do it!"  READ today's article and absolutely never be the same.

Firecracker 5000!!!

Quote of the Day

“Being friendless taught me how to be a friend. Funny how that works.” 

- Colleen Wainwright

5K to 5 Mile Run

Firecracker 5000

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.