Monday

Heather perfecting her press

WOD Schedule

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

Open Gym

4pm

WOD

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Watch:

The ball and your back

Friday

Workin' Hard 

WOD Schedule

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

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Wednesday

Strength

Front/Overhead Squat

5-3-3-1-1

Metcon

400m

50 Thrusters

400m

100 double unders

400m

October Burpee Challenge
15 + 6 = 21

It's Almost Too Late to Join the "Looking Better Naked Challenge"

Quote of the Day:

"We will often find compensation if we think more of what life has given us and less about what life has taken away."

- William Barclay

Join the "Looking Better Naked Challenge"

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

95 pound Clean and Jerk, 15 reps

Run 400 meters

CrossFit Bodyweight Workouts

Summer time is coming and you know what that means.  Not a lot of time is going to be spent in the gym.  There will be a lot of out of town trips, hotel stays, beach visits, etc.  You get where i'm going.  But why does the workouts need to stop?  The correct answer is, "They don't need to stop!".  In this article there is a list of all the "bodyweight workouts" of CrossFit.  Print this list of workouts so you can take with you every where you go so there are no excuse on why you couldn't workout.  No gym required!

Iliotibial Band (IT) Syndrome

3/11/10

Kids at a young age already practice the functional movements we were designed to do without pain

Complete 4 rounds

16 Single DB snatch (8 each arm)

8 burpees

400m run

“CF Lite”

Complete 3 rounds

12 Single DB snatch (6 each arm)

6 burpees

400m run

Iliotibial Band Syndrome

by Jerold M Stirling, MD

"Iliotibial band (ITB) syndrome (ITBS) is the most common cause of lateral knee pain among athletes."

Coach Burgner on the Snatch Event

3/5/10

Strength

Snatch Balance

1-1-1-1-1

*Hold at bottom for 3 seconds

Metcon

Row 1000m

Run 800m

Coach Burgner on the Snatch Event

 

The Snatch event on day two of the 09 Games was the first of it's kind. Unlike USAW and IWF competitions, ten athletes took the stadium together, each with their own barbell. They were given ten minutes to reach a one rep maximum, taking weight from the ground to locked out overhead. If they achieved this in two or twenty reps, it made no difference.

Click to Watch

Don't Run: Sprint!

3/4/10

5K

“CF Lite”

2.5k

Don't Run: Sprint!

 

If you've been doing long, slow cardio, such as jogging, cycling, or swimming, for awhile without losing much weight or becoming much leaner even though you keep increasing your workouts, there is a simple explanation: too much cardio actually makes you fat. Excessive cardio increases stress hormones and down regulates the hormones, such as growth hormone and testosterone, that preserve muscle. In additon, elevated stress hormones make you insulin resistant, which leads to overeating as well as to eating foods that contribute to insulin resistance, such as sugars and starches.

Despite their appearance, many joggers and cyclists are not really lean. They may be slender because they have little muscle mass, but their body fat percentages are often surprisingly high.. In contrast, sprinters are lean and muscular with low body fat percentages. They have high human growth hormone (HGH) and testosterone levels--good for both females and males. Think back to the last track meet you saw. Who would you rather look like: the sprinters or the distance runners?

Read the Benefits of Sprinting

Kids and Weightlifting Part II

2/17/10

"Helen Straight Up"

Run 1200m

63 KB swings (#53/#35)

36 Pull-ups

Kids and Weightlifting Part II
by Jeff Martin

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.

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