Tuesday

Dave and Katie jumping around

WOD Schedule

6am, 930am, 12pm, 5pm, 6pm

OPEN GYM

7am

4 rounds of:

15 Sumo Deadlift High Pull

400m run

50' Burpee broad jumps

Watch:

"Women Of The 2010 CrossFit Games" - video [wmv] [mov]

Monday

I always feel like you are on my back!

WOD Schedule

6am, 9;30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

CrossFit Essential

6pm

"Nasty Girls"

50 Squats

7 Muscle-ups

10 Hang Cleans, 135/95

Watch:

Nasty Girls from Ely Albalos on Vimeo.

Read:

Stress

by Dr. Amy Vevoda, DC

Stress has been linked to anxiety disorders, depression, high blood pressure, and heart disease, certain gastrointestinal diseases, some cancers, and premature aging itself.

The medical community defines stress as a reaction to any internal or external stimuli that upsets normal functioning and disturbs mental or physical health. Stress illicits a response called Flight or Fight. This response is genetically hardwired into our brains to protect us from bodily harm. These days, though, the causes of stress are not things we can fight or run away from. The stress most of us know comes every time we hear another dire economic report, from the worry that we may lose our jobs, that we won't be able to pay our bills or provide for our families. For many of us, stress we can neither fight nor flee is all too familiar.

But we mustn't forget the internal, or physical component of stress. The feelings we identify as stress are not the product of external factors alone. Often internal conditions that affect the nervous system such as spinal misalignment manifest themselves as increased stress levels. Stress can be and often is the result of impaired functioning of the nervous system combined with external factors such as economic worries, job difficulties and tumultuous personal relationships.

The chiropractic method can not only reduce the physical component of stress, but it can help you better handle the sources of stress in your daily life by properly realigning the spine to restore proper functioning of the nervous system. The nervous system is the foundation of your bodily function, it is the riverbed in which the torrent of stress runs. When that riverbed is jumbled and rough, the stress cascades through your body like whitewater. But if the nervous system is well taken care of, the spine properly aligned, that riverbed is smooth and the water flows placidly.

We may not be able to fight or run away from the stresses in our daily lives, but with a healthy body we can learn better ways of adapting to it.

Sunday

CrossFit Essential Class 002 Graduation

Watch Our Mission Statement

Class Schedule

Closed

Rest Day

Watch: 

Saturday

Post WOD (i.e. "Murph")

WOD Schedule

9am

Paleo Challenge Finale

10am-12pm

"Team WOD-tastic!"

3 rounds of:

3 back squats

6 Sumo deadlift high pull

9 Burpees

*pick your back squat and sdlhp weight

The workout will be done in relay fashion, using two-person teams.  Teammate 1 starts off, goes through the first round and once Teammate 1 complete his/her 9th burpee Teammate 2 starts.  Once each teammate finishes 3 rounds, the workout ends.

Watch:



Friday

Birthday Girl (Coach Jess, 29)

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

"Coach Jess's Birthday WOD"

3 rounds of:

1 minute Burpee Blasters

(burpee + pull-up+knees to elbow)

1 minute Wallballs, 20/12

1 minute Dips

1 minutes Push press, 65/45

1 minute rest

*must have completed 29 reps of each movement, for every rep short of 29 for each movement you will make up with 1 Burpee Blaster per missed rep.

(Example: Total wallballs-20 = 9 short of 29 reps, therefore 9 burpee blasters are owed)

then.............

Max Bar hang

*hang on the bar for max time.  See how strong your grip is.

Everyone hangs from the bar while they sing happy birthday to Coach Jess, then continue to stay on bar as long as they can.

Read:

Are You Getting Your Daily D?

by Jessica Kuzma, M.S., R.D.

Thursday

Coach doing 100 OHS for time

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm



8,000 meter row

(groups of 4)

*each member will  row no more than 500m at a time, rest time is in between individuals turns

Watch:

"Universal Participation" of the 2011 CrossFit Open with Greg Glassman - video [wmv] [mov]

Wednesday

The birthday girl (Heather) at work

HAPPY BIRTHDAY HEATHER!!!

WOD Schedule

6am, 9:30am, 12pm, 5pm 6pm

OPEN GYM
4pm

CrossFit Essential

6pm

"Heather's Birthday WOD"

AMRAP 20 minutes

4 Ground to Overhead(65/45)

4 Thursters(65/45)

8 Knees to Chest

16 Weighted Lunges(25/10)

Read:

Can Paleo Be Cheap?

by Jessica Kuzma, MS, RD

Tuesday

CrossFit Redding, hanging for time

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

Strength

Deadlift

5-5-3-1+

Metcon

21-15-9

KB Swing

Knees to Chest

Box Jump

Read:

Cereal Grains: Humanity’s Double-Edged Sword

by Dr.Loren Cordain

Monday

Morning class getting busy

WOD Schedule
"Presidents Day"

6am, 12pm, 5pm, 6pm

OPEN GYM

8am-10:30am

CrossFit Essentials

6pm

"Murph"

1 miles run

100 pull-ups

200 push-ups

300 squats

1 miles run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Watch:



Read:

Can You Be a Vegetarian and Paleo?

by Jessica Kuzma

Sunday

WOD Schedule

Closed

Rest Day

Saturday

Team StoneWay (Post WOD, 2/12)

WOD Schedule

9am

"Saturday Satisfaction"

(Teams of 2)

10 HSPU

20 Tuck Jumps

30 Pull-ups

40 Weighted Sit-ups

50 Good Mornings(65/45)

60 Lateral Jumps

70 Flutter Kicks

80 Double Unders

90 Air Squats

100 Box Jumps

Then.....

Reverse back down

(Box Jumps are not repeated)

Read:

Kids and Paleo

by Jessica Kuzma

Friday

Max(left) and Andy(right) are partner for last Saturday's Team WOD

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

Sign Up Today

CrossFit Essentials starting this Monday (2/21), class size is limited

5 rounds

M-75, W-55

15 Front Squats

15 Press

15 Thrusters

250m run

Watch:



Thursday

Flip it like you own it!

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

Mobility-10 minutes

Skills-10 minutes

Strength

Clean

(Power, Hang, Squat...Your Choice)

25 minutes to find 1 Rep Max

Read:

Trigger Point Massage

by Christian Lemberg

Wednesday

Coach Amanda visiting us from CrossFit nine

WOD Schedule

6am, 9:30, 12pm, 4pm, 5pm, 6pm

Burpee Box Jump

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

Pull-ups

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

then.....

50 GHD Back Extensions
or Supermans

Watch:

"Insight Into the 2011 CrossFit Games" with Greg Glassman - video [wmv] [mov]

Read:

Quick Recipe Tip

by Jessica Kuzma

Tuesday

Pick a tire and flip it

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Power Snatch

5-5-5

21-15-9

OHS (95/65)

Sit-ups (abmats)

Read:

Sugar, Juice, and Artificial Sweeteners

by Jessica Kuzma, MS, RD

Monday

StoneWay CrossFit's newest member (Lorelei Emerson Murphy)

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

CrossFit Essentials

6pm (Graduation Day)

"Repeat Me Please"

4 rounds of:

500m row
400m run
20 push-ups
*record best row, not overall time

Sunday

Sweat Angel

WOD Schedule

Closed

Rest Day

Read:

Problem(s) with Dairy

by Jessica Kuzma, MS, RD

FAQ:

Frequently asked questions about Paleo, fitness, gluten-free, and more
by Robb Wolf

Saturday

WOD Schedule

9am

"TGIS, I Think"

(Teams of 2)

400m run

50 Double Unders

50 Push-up (hand release)

50 Lunges (together)

50 Kb Swing (Russian)

400m run

50 Sit-up (Abmat)

50 Deadlift (53/35)

50 Double Unders

400m run

We just launched our Nutrition Blog!!!!!!!!!!

*keep your eyes open for the 1st post

Friday

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

"Friday Gone Bad"

4 rounds of:

1 minute Box Jump, 20"

1 minute Hang Clean, 95/65

1 minute Push Press, 65/45

1 minute Row

1 minute Rest

*accumulate total reps (each calorie in the row counts as a rep)

Friday Challenge:

Do Nothing for 2 Minutes

Thursday

Coaches WOD, proof that your coaches do what you do

WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm

Weighted Pull-ups
5-3-3-3+

"Death by 10 meters"
10 meters on the min. Every minute, add 10 meters.  Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Read:

Training Methodology

by Doug Berninger

Wednesday

Heather and Skylee at work

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

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

Burpees

Wallballs(20/12)

Watch:

"SEALFIT Part 4", CrossFit Journal preview video [wmv] [mov]

Tuesday

I visited my friend Jeff Puliz's box, CrossFit West Sacramento this past week

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

"Diane"

21-15-9

Deadlift(225/185)/Handstand Push-up

Read:

10 Top Qualities to Excellence

by Jan Gordon

Monday

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

CrossFit Essentials

6pm

Back Squat

3-3-3-3 

(three-three-one tempo)

*3 seconds from top to bottom, 3 second hold at the bottom, 1 second as you accelerate up to the "up" position

3 rounds of:

20 OH Walking Lunges(45/25)

15 Knees To Elbows

20 KB Swing(53/35)

Read:

The New Energy-Liquid Crack in a Can

Jorg Mardian RHN, CPT, MT, CKS

Sunday

WOD Schedule

Closed

Rest Day

Watch:



Saturday

Team WOD crew

WOD Schedule

9am

"Saturday Team WOD"

3 rounds of:

(45/35)

50 SDLHP

50 Front Squats

50 Press (strict/push/jerk)

200m run

*bar can not touch the ground during the round, if so 5 burpees by each member of the team

Watch:



Friday

CrossFit Oahu


National Wear Red Day

Today is "National Wear Red Day".  Help the American Heart Association raise the funds needed for lifesaving educational programs and the development of new treatments to fight heart disease. 
WEAR RED TODAY!!!

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

"Nicole"
AMRAP 20 minutes
400m run
Pull-ups, max reps

*Once you fall off the bar go run

*Score total number of pull-ups and rounds completed

Watch:

Thursday

WOD Schedule

6am, 7am, 9:30, 5pm, 6pm

*No 12pm Class today

12 Minute time limit

2000m row + Thrusters, max reps (#45/#35)

Score= reps of thrusters

*immediately following the row perform as many thrusters as possible unitil 12 minutes ends

Read:

The Serious Business of Sleep

by Whole 9 

Wednesday

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

CrossFit Essentials

6pm

A.

Move cumulative weight from ground to overhead

(#5000/#3500)

*On the minute and every minute complete 5 V-ups until wod end.

*pick your own weight

(example: 38 reps x #135 = #5000)

B.

2 rounds of:

Max Plank Hold

Read:

Big Dawg or Barking Puppy?

by Lisbeth