Day 2 of the Northwest Regional CrossFit Games

Quote of the Day:

"I once met three guys named PAIN, SUFFERING, and SACRIFICE.

Now, we're inseparable. We're best friends."

-Lance Armstrong

Rest Day

Overall Results
Today's Events

Kelsey is currently ranked #13 overall. She is doing so good. You should see her competition she is up against and she is making them work hard to keep up with her. The last event is a big event and where her strength will come in to play as her advantage.

Movement Standards: Northwest Regional

This weekend over in Puyallup the Northwest Regional CrossFit Games are taking place.  Each movement being made in the workouts have specific standards compared to a non-competition workout.  The CrossFit Games standards are always a little bit more complicated.  If these movements are not performed with perfection the repetition in the workout does not count until performed properly.  One way to improve your performance is to always pretend that you have a judge judging your workout, if you know you did not perform that repetition properly don't count it.  One thing we were preaching to every athlete today (Saturday) was DO NOT waste a repetition.  This will slow you down in the beginning but will completely pay off in the long run in pure performance.  Here are a few movements that are being performed that you may want to practice on at home or in your gym. 

Double Unders

Burpees

 2 Person Clean and Jerk

Deadlift

Other Movements

Make-Up and Skills Day-Measure Fitness

Quote of the Day:

"Does your workout make you nervous?…It should"

(Leila and Ryan doing burpees as a couple)

Join the "Looking Better Naked Challenge"

Rest/Make-Up/Skills Day

Get yourself caught up or challenge a weakness

or reach in the "Hopper" (i.e. coaches choice!)

The Quest to Measure Fitness

by Tony Budding

The question of defining fitness has been a challenge for the fitness industry since its inception. All the

established certifying agencies have so far failed to produce a clear working definition.

Strength Day

Quote of the Day:

"The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction."

Join the "Looking Better Naked Challenge"

Front Squat

3-3-3-3-3

or

Push Jerk

5-5-3-3-3-1-1-1-1

The 45 Minute Testosterone Myth

by Dr. Michael Hartman

A common myth that has been reported by websites, fitness trainers, and strength coaches is the concept of a specific time frame in which to complete a training session. As the myth goes..........Read More.

Join the "Looking Better Naked Challenge!"

Quote of the Day:
"If you as a woman believe in toning and tightening, you have bought the lie!

Join the "Looking Better Naked Challenge"

Three rounds for time of:

15 Hang power cleans, #135/#95

15 Burpees

Beyond the Body

by Louis Hayes

The fitness world has warped the mind of our women to believing that 10lb dumbbells, hanging for time from a bar (not doing pull-ups), or doing push-ups on their knees is ok. The downfall to this entire falsehood is that it has limited the way our women think and what they are capable of, like doing pull-ups, push-ups on their toes and pushing heavy weight over their head.

Read this article and get excited on how this author speaks straight forward at the flaws in the fitness industry and those who supposely train athletes.

Rest Day

Quote of the Day:

"The distinction we make between resistance training and metabolic training ("cardio") may seem clear to us, but nature honors no such distinction."

-Coach Glassman

(Little ARod)

Thought I'd post a picture of Ava hanging from the bar.  I want to note that she is constantly asking me to put her up on the bar and to lower the rings to hang from.  Kids strength is incredible!

REST DAY

Rest days are designed for a few purposes:

1) complete rest of any exertion

2) active recovery day, no strength or maximal exertion but more monostructral (lite) based

3) a day to go play with your kids, wife, husband, friends and family without a second thought

Need a little extra for your day?

Go visit CrossFit Endurance main site and mix with our WOD's.

Team WOD Saturday-Happy May!

Quote of the Day:

Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."

- L.G. Elliott

Orange Coast CrossFit

Real People, Real Stories

Today's Nutrition Seminar/Photo Shoot Starts

@ 8am

800m Run

150 Burpees

150 Power Snatches

150 Push-ups

150 Squat Hops

400m Run

100 Burpees

100 Power Snatches

100 Push-ups

100 Squat Hops

800m Run

 

Rules:

1) Teams of 3

2) 1 member can work at a time

3) Have Fun!

WAKE UP FRESH GUARANTEED!
by Ajay Mirwani

Need a little extra for your day?
Go to http://www.crossfitendurance.com/ and mix with our WOD's.

AB CHALLENGE Comes to an End

Quote of the Day:

"Success doesn't come to you.

You go to it."

-Marva Collins

Need a new Challenge?

Join the "Looking Better Naked Challenge" in May!

Squat Clean

Squat Clean one rep every minute on the minute for 15 minutes.
*85-90% of your 1RM or have your coach prescribe a weight for you

AB CHALLENGE

25 Penguins

25 Back Extensions

25 Pike Plank

15 Penguins

15 Back Extensions

50 Sit-ups (unanchored)

15 Pike Plank

10 Penguins

10 Back Extension

10 Pike Plank

*post time

This officially marks the last day of our April AB CHALLENGE.  Thank you to EVERYONE who took this challenge and posted!

Swimming ,CrossFit Style
by Tim Morrison

Amanda Beard, Jason Lezak, Aaron Peirsol, Lenny Krayzelburg. If you’re remotely connected to the sport of swimming you recognize these as the names of Olympic champions. What you might not know is that..............Read More.

Skills Day

Quote of the Day:

You never will be the person you can be if pressure, tension and discipline are taken out of your life.

~ by James G. Bilkey ~

Rest/Make-up/Skills Day

 

Today is designed to allow you to make up any day you weren't able to make it in or simply to work on a weakness you have.  The more we practice the better we become.

 

AB CHALLENGE

Rest Day

 

Weakness Bias Training

by Dan Williams

Dan Williams proposes CrossFit athletes are only as strong as their weakest links.
He proposes a way to train these weaknesses to produce better all-around athletes.  This is why we have started programming "Skills Days" in our box.  If we continue to over look our weakness's and never practice them, then we are taking away part of the CrossFit methodology. 

Today is Your Day

Quote of the Day:

"It's not enough that we do our best; sometimes we must do what is required"

-Winston Churchill

LOOKING BETTER NAKED CHALLENGE

Nutrition Seminar May 1st @ 8am

"Mystery WOD"

*come in and your coach will have your workout

*Don't wear your chucks!

AB CHALLENGE

Complete 3 rounds of:

50 bicycles

20 back extensions

Endurance Training
Decrease Training Time and Increased Work Capacity
by Brian MacKenzie

Over Head Squat Day!

Quote of the Day:

If you don't like something, change it.  If you can't change it, change your attitude.  Don't complain."

-Maya Angelou

CLASS SCHEDULE THIS WEEK

Over Head Squat

5-5-3-3-3-1-1-1-1

AB CHALLENGE

Plank-max hold

x3

*post longest hold

How to Do CrossFit Gymnastic Moves

CrossFit is a hybrid workout approach that borrows strength, power and endurance style exercises from many different fitness disciplines. One of CrossFit's favorite sports is gymnastics since gymnasts are some of the best trained, most flexible..........Read More.

God's Workout

Quote of the Day:

"Develop the capacity of a novice 800m track athlete, gymnast, and weightlifter and you'll be fitter than any world class runner, gymnast, or weightlifter."

(Juliet setting a new deadlift PR)

Rest Day

Active Rest Day

AB CHALLENGE

Rest Day

In This Week’s Magazine: God’s Workout

by Virgina Heffernan

The superfit walk among us. They saunter or strut, depending on whether they’re showcasing their magnificent agility or their oxlike strength. They ignore the chatter in the health media over treadmill.....................Read More.

 

Class at Rainier CrossFit, Join Us!

Quote of the Day:

"Stronger people are harder to kill.... And just more useful."

-Rip

*Saturday Class Cancelled*

How do I get there if I want to drive myself?

Class at StoneWay CrossFit (9am, 4/24) will be cancelled. However, we will be having a field trip on Saturday going over to Rainier CrossFit in Puyallup, WA.

They will be having the CrossFit Regional Judges training @ 9am to 11am and if you come you will be involved. Each judge will have an athlete.

If you want to go on StoneWay CrossFit's 1st field trip email me at coachscott@stonewaycrossfit.com

We will depart The Fitness Lab @ 7:45am on Saturday and don't forget to wear your SWCF shirt!

Bench and Squat

Quote of the Day:

"Have fun screwing up...it means you are removing your ego from the problem"

*Saturday Class Cancelled*

Want to go on a field trip this Saturday?

Strength

Bench Press

5x5

*keep a fixed weight

*75-80% 1RM

Back Squat

5x5

*75 1RM

*use human racks

AB CHALLENGE

L-Hold
5 max attempts
*post times

*hang from bar or parallettes and hold legs up like a "L"

Home Made Parallettes

by Gregg Glassman

Parallettes training is fun and highly developmental. Without gymnastics training we opt out of the most potent neurological training (coordination, accuracy, agility, and balance) available to an athlete, and parallettes training is essential to your gymnastics development.

Off to Texas

Quote of the Day:

"A real friend is one who walks in when the rest of the world walks out."

~ Walter Winchell

"McGee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

AB CHALLENGE

50 bicycles

10 Inch Worms

25 sit-ups

5 Inch Worms

90 seconds Plank

*post time

Coach Corey Leaves for Texas

(Corey just  had  his tattoo finished by Eric Marts @ Seattle Tattoo Emporium)

Today is the day that we say goodbye to Coach Corey as he leaves back to his home state of Texas for the Dallas/Forth Worth  International Airport Fire Department.  Coach left Texas 6 years ago after graduating from Texas Tech Univeristy and now after working the corporate world with WAMU who is now CHASE then starting up StoneWay CrossFit and Mercer Island CrossFit he heads back home.  The great part about Coach's story is that he has always wanted to be a fire fighter and after being consistent about being persistant about his passion he is now going to be what he's always wanted to be. 

Good luck Coach, You'll be deeply missed!

Rabdomylosis

Quote of the Day:

"Don't wish is was easier, wish you were better!"

"Tabata What?"

OH Squat, #45/65

Tire Flip, #135/250

KB Swing, #26/#44

Push-up

AB CHALLENGE
Complete 3 rounds of:
AMRAP in 1 minute
Leg Raises

AMRAP in 1 minute
"Superman"
*lay on stomach and lift legs and arms up together, then lower together

AMRAP in 1 minute
Sit-ups (anchored)

CrossFit Induced Rhabdo
by Gregg Glassman

As Coaches our job is to assure each of our athletes safety day in and day out.  There are times we scale an athletes workout and that athlete doesn't want to scale simply do to ego.  Regardless of the reason on "why" we are scaling your workout, just trust us becase we have your best in interest.  One of our biggest concerns is the development of "Rabdomylosis".
What is "Rabdomylosis"?

"GR8 Fran Time, BTW"

Quote of the Day:

"It's not enough that we do out best; sometimes we must do what is required"

-Winston Churchill

"Fran"

Complete 21-15-9 of:

Thrusters

Pull-ups

AB CHALLENGE

"Tabata Ab Wheel"

or

"Tabata Pike Plank"

post total reps

"GR8 Fran Time, BTW"

by Jessica Murphy

CrossFit was born and raised on the web, and now creative CrossFitters are developing

online WOD-tracking applications. In the digital age, you can compete against

athletes from all over the world with the click of a button.

Snatchtastic!

Quote of the Day:

"Ask your doctor if getting off your ass is good for you"

-Coach Glassman

Strength

Squat Snatch

5-5-5-5-5

AB CHALLENGE

"Tabata Penguins"

post total reps

How do you do "Penguins"?

1) Lay on back with knees bent and heels close to your rear

2) With a sideways motion slap each heel with your hands, one at a time

3) Slightly lift chest off ground

*This motion looks what a penguin would look like walking.

The Butter Fly Story

One day a man saw a butterfly shuddering on the sidewalk.

It was locked in a seemingly hopeless struggle to free itself form its now useless cocoon.

Feeling pity, the man took a pocket knife and carefully cut away the cocoon and set the butterfly free.

To his dismay, the butterfly lay on the sidewalk, convulsed weakly for awhile, then it died.

A biologist later told the man, “That was the worst thing you could have done!

A butterfly needs that struggle to develop the muscles to live and fly away.

By robbing him of the struggle you rendered him too weak to live.”

-Author Unknown

This was a refreshing story I had read before that gave me a quick analogy of how it is being a Coach.  Here at StoneWay Crossfit there are many times that a workout comes up and it is very difficult and sometimes what appears unbearing and the only thing we as Coaches want to do is lower the weight or lower the repetitions.  But as your Coaches it is our  job is to make sure you are successful and safe.  If we did lower the weight or lower the repetitions we would not be doing any services you or your fitness.  So when there is a workout that seems unbearing and you are unsure if you can do it, know that your Coaches are here for you to succeed and would not give you a workout prescription you could not complete.

Skills Day

Quote of the Day:

"There are two types of people: CrossFitters, and those who wish they were!"

Rest/Make-up/Skills Day

Make-up: Monday, Tuesday, Wednesday

Skills:

Hand Push-ups

-3 attempts of Max holds

-3 attempts of Max repetitions

Kipping Pull-ups

hints: vertical momentum and horizontal momentum

-Max connected Kips in a 5 minute Limit

AB CHALLENGE

Rest Day

Cardio is for dummies! How too much exercise can make you fat.

by Randy Alvarez

"Research in exercise science has shown that growth hormone levels in the body rise with burst training and also with hard high intensity weight lifting."

CrossFit Endurance?

Quote of the Day:

”Anyone can give up, it’s the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that’s true strength.”

“Kelly”
Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

AB CHALLENGE
100m Inch Worm

How to do an "Inch Worm"?
1) Walk hands out to a push-up position
2) Complete a push-up (chest to ground)
3) Walk feet up to hand with straight legs
4) Repeat Step 1

Training for a distance event? Compliment your current CrossFit training w/ Endurance training and improve your times across the board.

Read more about CrossFit Endurance

CF Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Anaerobic Endurance WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day's WOD. If you aren't recovering and hitting times that you should hit, take a day or two off...

Recovery is why you get better, not more training!

Deadlifting on the Rise

Quote of the Day:
"I wish I knew how you could overstate the value of the deadlift."

-Coach Greg Glassman

Deadlift
1-1-1-1-1-1-1

AB CHALLENGE

Complete 3 Rounds of:
20 Leg Raises

20 Plank Pike

20 Weighted Sit-ups (M#45/W#25)

Deadlifting on the Rise

by Louie Simmons

"The law of accentuation states that strength should be trained only in the range or sport movement where the need for high force production is maximal."

-V. Zatsiorsky

It would seem that to lift weights not remotely possible is a waste of time and......Read more