Friday

October Burpee Challenge

15 + 1 (Day of the month)

The October Burpee Challenge rules are as follows:

1) you will do burpees for 30 days starting today

2) each day will begin with 15 burpees plus the day of the month

(15 + 1st day of the month = 16 burpees)

New Box: 2 Dravus St

Strength

Week 4

Push Press/Push Jerk

5 x 40%

5 x 50%

5 x 60%

Metcon

"Air Force WOD"

20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats

*For every minute on the minute you have to perform 4 burpees.

CrossFit Games 2010 Arnold Classic Highlights

Thursday

September Endurance Challenge

5k

Good Bye Fitness Lab

Today is the last day we will hold class at the Fitness Lab.  We will have classes at our new Box starting tomorrow.

Address

2 Dravus St

Seattle, WA 98199

Metcon

5K

run or row

Past Videos at the Fitness Lab

Kelsey does "Randy"

Wednesday

September Endurance Challenge

Rest Day

18-15-12-9-6

Deadlift, #225

50 Double Unders

Muscle Remember Past Glory

by Tina Hesman (wired)

Tuesday

September Endurance Challenge

"Tabata Sprints"

20 seconds sprint

10 seconds bottom to bottom hold

8 rounds

Allison going over head

Strength

Week 4

Front Squat/OHS

5 x 40%

5 x 50%

5 x 60%

Metcon

With a continuously running clock do one pull-up and one burpee the first minute, two pull-ups and two burpees the second minute, three pull-ups and three burpees the third minute... continuing as long as you are able.

"Why Combatives?" with Kelly Starrett - video [wmv] [mov]

Monday

September Endurance Challenge

2 mile

for time

Kelsey doing/attempting a handstand at the Eiffel Tower

Strength

Week 4

Deadlift

5 x 40%

5 x 50%

5 x 60%

Metcon

25 Walking lunge steps
20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

"Graham Holmberg Talks Push-ups" - video [wmv] [mov]

Sunday

September Endurance Challenge

5K run

Nea setting a new PR. Smashing her time by 15 minutes from last years time!

Rest Day

Who's says we start making some video? Ladies? Gentlemen?

Saturday

September Endurance Challenge

Rest Day

Kelsey doing handstands in Spain

"Team WOD"
Buy-in
(everyone)
2 x 400m run or 500m row
rest-1:30

Complete 4 rounds of:
200m run
(runner dictates how long each round lasts)
Push Press
Weighted Sit-ups
Farmers walk

Friday

September Endurance Challenge

4 x 400m sprint

rest-1 minute

Post Team WOD

Strength

Week 3

Push Press or Push Jerk

5 x 75'%

3 x 85%

1 x 95%*

*max reps

Metcon

Death by

 "Push-up and KB swing"

Match each minute with a push-up and a kb swing

(i.e. 1st minute: 1 push-up, 1 kb swing,....10th minute: 10 push-ups and 10 kb swings and so on)

Thursday

September Endurance Challenge

1 mile

for time

Strength

Week 3

Overhead or Front Squat

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

AMRAP 3 minutes

10 air squats

5 pull-up

rest-1:30

*repeat 3 more cycles

She's Back!

Wednesday

September Endurance Challenge

Rest Day

That's how we do it!

"Kelly"

5 rounds of:

400m run

30 Box Jumps

30 Wallballs

Tuesday

September Endurance Challenge

10 x 100m sprint

rest-30 seconds

Remind me again why it's hard for you to workout?

Strength

Week 3

Deadlift

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

3 rounds of:

5 Muscle Snatch

10 Front Squat

Kirkland Triathlon Done!

Monday

September Endurance Challenge

"Tabata Sprints"

*find a hill or straight path

*20 seconds on, 10 seconds off, 8 rounds

(Nea, Terry, Cheryl, Allison and Coach)

Kirkland Triathlon 2010

Complete 5 rounds of:

1 minute Double Unders

1 minute Wallballs

1 minute Burpee

1 minute Pull-ups

Rest-1 minute

Rest

Sunday

September Endurance Challenge

Rest Day

Need some motivation? Don't we all?
Enjoy the rest of your REST DAY!

Kirkland Triathlon

Saturday

September Endurance Challenge

Rest Day

(Coach Corey and Coach Scott at the Kirkland Triathlon, 2006)

Team Field Trip

No 8am Class

Today we are meeting up at the Kirkland Triathlon at Carillon Point to cheer on all our athletes participating.  We will not have class today in lieu of the event.

For further info on the Kirkland Triathlon click, HERE!

CrossFit Swim Workout

Friday

September Endurance Championship

Rest Day

(Coach hanging around)

AMRAP 20 minutes:

5 HSPU

10 Lunges(45/25)

15 Air Squats

Who's got what it takes?  What would you do?

Mobility Program

Thursday

September Endurance Challenge

2 miles-Time Trial
(TT-Max Effort)

(Jerry competing in the Labor Day Cyclocross Championships)

Strength

Week 2

Push Press or Push Jerk

3 x 70%

3 x 80%

3 x 90%*

*max reps

Metcon

AMRAP 12 minutes of:

10 KB Swings, 2 pood/1 pood

50yd Sprint

The Ultimate Handbook
Stretching-The Mobility Program

Local Brothers

Wednesday

September Endurance Challenge

Rest Day

(Andy in Barbados)

Strength

Week 2

Front Squat or Overhead Squat

3 x 70%

3 x 80%

3 x 90%*

*max reps

Metcon

3 rounds of:

50 Double Unders

10 Power/Hang Clean(135/95)

King CrossFit Profile - video [wmv] [mov]

Check out a video from the main site featuring our brothers down in Renton, WA.  If you know anyone in that area send them over to King CrossFit.

Core Stability

Tuesday

September Endurance Challenge

10 x 100m
Rest-30 seconds

Metcon

"Badger"

 3 rounds of:

30 Squat Clean, #95/#75

30 Pull-ups

800m run

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

The Moves

Monday

September Endurance Challenge

2 x 1 mile
Rest-1:30

(Taylor doing Double Unders)

Strength

Week 2

Deadlift

3 x 70%

3 x 80%

3 x 90%*

*max reps

Metcon

5 min-max box jumps

3 min-max 50m run

1 min-max burpees

*tally max reps

(each 50m = 1 rep)

The Moves
by Greg Glassman

Sunday

September Endurance Challenge

Rest Day

Rest Day

Chatting about the Snatch with Mike Burgener - video [wmv] [mov]

Team WOD-ALAPALOOZA

Saturday

September Endurance Challenge

Run:

"Death by 10 meters"

Rules:

On the minute of every minute complete 10 meters reflecting the minute you are on

(1st minute = 10m, 2nd minute = 20m, 3rd minute = 30m, etc).

How ever much time is left in the minute that is the rest period.  Continue until you can not complete the minute.

"Team WOD-ALAPALOOZA"

40 Rounds of:

5 Burpees

10 Med Ball Squats

5 Pull Ups

In teams of 2 you will complete 40 total rounds only 1 person works at a time alternating each round! The other teamate will hold a med ball overhead while other is completing there round!

The Most Advantageous Exercise Seattle Has To Offer

by Jared Wilmers

This is an article we had written up recently about our programming and what we offer as a Seattle Gym.  When people in Seattle are looking for "CrossFit in Seattle" or "Seattle CrossFit gyms" our protocol is highly desired do to the unique description of our program.  There are not a lot of gym that are offering functional movenments ONLY in their program nor the diversity that we (StoneWay CrossFit have to offer).  Not only do we focus on strength and body composition reformation, but we focus on safety, nutrition, gymnastics, track and field along having 100% fun!  So take a second to read this article and pass it to all your friends and family members who you think need StoneWay CrossFit in there lives.  (FYI, that's everyone!)

Tabatatastic

Friday

September Endurance Challenge

Run 5K

(Kelsey in Spain)

Strength

Week 1

Push Press or Push Jerk

5 x 65%

5 x 75%

5 x 85%*

*max reps

Metcon

"Tabatatastic"

Push Press, #65/#45

Double Unders

Air Squats

Need a Hobby? Cyclocross Sound fun?

Who's Down for this Challenge?

Thursday

September Endurance Challenge

Rest Day

50 Pull-ups

(Rx: Non-Kipping)

25 Wallballs, #20/#12

2 mile run

3000 Burpee Challenge

Should we do this?

Long Deadlift Analysis

Wednesday

September Endurance Challenge
Perform 3+ after SWCF WOD

10min TT and 5 min rest

5 min TT and 2:30 rest

2:30 TT and 1:15 rest

1:15 TT and 45sec rest

45sec TT and Done!

(Andy in Barbados)

Strength

Week 1
Front Squat or Over Head Squat
5 x 65%
5 x 75%
5 x 85%*
*max reps

Metcon
5 rounds of:
10 Walking Lunges, #155
10 Front Squats, #155
20 Push-ups

Basic Strength Standard
by Mark Rippetoe and Lon Kilgore
A New, Rather Long Analysis of the Deadlift

Do Your Homework!

Tuesday

September Endurance Challenge

Run: 2 Mile TT

*max effort

How can I measure a route from my house?

Click Here

Strength

Week 1

Deadlift

1st set- 5 x 65%

2nd set- 5 x 75%

3rd set- 5 x 85%*

*max reps

Metcon

AMRAP 15 minutes

12 Sit-ups

9 Burpees

6 Kettlebell, #53/#35

How to do a Kipping Pull-ups

This is the most desired skill by our clients in our gym and this is the more disired skill your coaches desire you to have.  This week I want EVERYONE to get at least 15 minutes (accumulated) this week on the bar working on your 1) straight legs with a pulling back of the heels, 2) straight leg with a connection of heels back and toes forward.  In class we speak about starting at the shoulders then working down.  Now on this lecture work from the feet/ankls up to the shoulders.  When you are able to get an agressive (controlled) swing that will iniate the 'Hollow Rock"  Good Luck!

Happy Labor Day

Monday

September Endurance Challenge

Run: 8x200m

rest-90 seconds between each interval

"Happy Labor Day"

Rest Day

Warm-up with Team CrossFit Fort Vancouver - video [wmv] [mov]

Flexibility vs. Mobility

Sunday

September Endurance Challenge

Rest Day

Mercer Island CrossFit Team WOD

Mercer Island CrossFit is having a FREE Team WOD today at 9am.  Go on over and enjoy a workout in another location.  Coach Katie starts at the top of the hour so show up with a few minutes to warm-up. 

Address

Stroum Jewish Community

3801 East Mercer Way, Mercer Island

Flexibilty vs. Mobility

by Mikki Reilly

There seems to be a bit of confusion around the concepts of flexibility and mobility. So let's begin with a couple of definitions. Flexibility is the ability to flex, extend, or circumduct a joint through its intended full range of motion. So we're talking about the length of the tissues here, nothing more.

Read Further....................

High Performance Pregnancy

Saturday

September Endurance Challenge

Run: 4 x 200m + 2 x 400m best possible average 90sec rest per 200, 2min rest per 400 (do not go 2 sec slower per worst 200 and 3 sec slower per worst 400 or foul).

2 minute recovery
Foul: maximum pushups 1 round

"Team WODTASTIC"

25m OH Lunges*

20 Burpees*

25m OH Lunges*

20 Burpees*

80 Pull-ups**

90 Squats**

100 Calorie Row**
*each member complete reps

**members share reps/calories

High Performance Pregnancy

by Andrea Nitz

Andrea Nitz is the founder of CrossFit Mom, and explains why 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.

Subscribe Today!

Friday

September Endurance Challenge

Run 1.5 miles, 2 miles or 3.1 miles

*pick your flavor and go all out effort

Happy Birthday Katie!!!

Strength
10 minutes to find your 1 Rep Max
Push Press or Push Jerk

Metcon

"KBrett's WODELIGHT"

AMRAP 3 minutes of:
9 Pike Plank
9 Toes to Bar
Rest-1:30
(*complete 2 cycles)

AMRAP 9 minutes
3 Power Snatch, #95/#75
3 Push Jerk, #95/#75
3 Hang Cleans, #95/#75

CrossFit Journal-Facebook

The CrossFit Journal is the largest high-quality fitness and lifestyle resource on the net. It's based strictly upon performance and results.  Not only is it have it's own site but it's on facebook.  Do yourself a favor and become a fan.

This is probably one of the best deals on the world wide web.  For only $25 per year you can have access to all the journal articles published.  If you like to read about fitness and the most cutting edge ideas then this is the place to be.  Not only is there 1 person who writes for this journal but a ton of highly respect individuals.  So, I encourage you to pay your $25 and watch all the CrossFit videos published over and over again.
Subscribe Today!

Making Soliders Fit to Fight Without Sit-ups!

Thursday

September Endurance Challenge

(Tabata) On a treadmill with your recent 5k PR speed set the treadmill at a 12% grade and do 20 seconds all out and 10 seconds rest for 8 rounds

If you quit, lower wattage, or slow treadmill down... FOUL

Foul: 1 min of Jump squats

200 Squats

100 Double Unders

50 Push-ups

25 Burpees

100 Squats

50 Double Unders

12 Burpees

Making Soldiers Fit to Fight without Sit-ups

by James Dao

Dawn breaks at this, the Army’s largest training post, with the reliable sound of fresh recruits marching to their morning exercise. But these days, something looks different.......Read More