Sunday 

WOD Schedule

CLOSED

Rest Day

Read

What About Recovery?

Coach's Spin

by Greg Glassman

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!

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.

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

A Beginners Guide to CrossFit

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HERO WOD - Timothy*

 125m Run

KB swings #35/55

 Squats

AMRAP in 20 minutes

Continue each movement for as long as it takes the runner to return. Runner goes to KB swing. KB swing goes to squats, squat goes to rest. Count every rep.

*Tim Brenton Seattle Police officer killed in the line of duty 10/31/2009

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A Beginners Guide to CrossFit

by Greg Glassman

Coach Greg Glassman offers a beginner’s guide to CrossFit that focuses on problems and solutions. Nearly every aspect of our model is at odds with the fitness magazines and programming in commercial facilities. CrossFit is a leader in the fitness community.

By definition functional exercises call for an essential bit of human capacity. Due to strength or injury, often a particular exercise is not immediately possible. In nearly every case what we do is find a method to reduce the load to insignificant levels while preserving precisely the line of action or substitute movements of similar lines of action that will prepare for the missing capacity. Any weightlifting exercise can be done with a broomstick or PVC pipe. Every bodyweight exercise can be substituted with gateway movements.
The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance.

Not being able to complete a WOD doesn’t mean that you can’t do CrossFit. Taking a WOD and reducing the load, cutting the reps, dropping a set, taking longer rests, and sitting down three times during the workout is still doing CrossFit. In making these modifications the athlete is merely turning down the intensity.

Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming. Our simple charter of functionality, intensity, and variance gives so much latitude that resources cannot be a serious obstacle to CrossFit training. To ready further, CLICK here, courtesty of CrossFit Inc.

The Kettlebell Swing

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400m Run

21 Pull-Ups

 21 Sit Ups

400m Run

15 Pull-ups

15 Sit ups

400m Run

9 Pull-ups

9 Sit ups

The Kettlebell Swing

by Greg Glassman

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction?

While admitting a penchant for iconoclasm, we are not contrary solely for the sake of being contrary. Rational foundations for our programming, exercises, and technique are… Continue Reading, courtesy of CrossFit Inc.

What is CrossFit?

(Pike pushups, next stop - hand stand pushups!)

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What is CrossFit?

by Greg Glassman

In This seminal article, "What is CrossFit?" Coach Greg Glassman explains exactly what a strength and conditioning system built on constantly varied, functional movements executed at high intensity looks like. Examples and data outline how the program, after years of clinical application, is forging elite fitness.

We utilize movements most representative of those found in nature. Functional movements are defined articulately in the article. They use universal motor… Continue Reading, courtesy of CrossFit Inc.

WOD - 4 Rounds

15 Jumping lunges/each leg #10  dumbbells
15 Over Head squats #25w/ #45m
20 Knees to Elbows

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-Coach