Saturday

The old yard

WOD Schedule

9am

"Pet Rock"

Each 2 person team has a pet rock

(i.e. kb, plate, some piece of equipment in the gym)

The rock must not be set down as the team completes a workout of:

100 burpees

100 dips

100 KTE

100 DU

CrossFit Endurance Forum

Quote of the Day

"Pain is weakness leaving the body."

- Anonymous

Rest Day

 

CrossFit Endurance

 

How many of you have heard me talk about CrossFit Endurance?  If you haven't heard me then you are not listening closely because I talk non-stop about this program.  I'm very passionate about CrossFit and very passionate about CrossFit Endurance.  If there is a program out there that make you strong, fast, builds up your endurance and overall makes you very efficient, I am all about it.  There is alot of controversy in the endurance community regarding CrossFit Endurance because CFE offers a program that only requires half the work that a traditional endurance athlete has on his schedule.  CFE has been around for only 2 years and there are not a ton of studies out there but there are testimonies.  Click HERE and go to the CrossFit Endurance forum and follow along in the discussion if you are curious about this program.

 

I recenly attended the CrossFit Endurance Level 1 Certification and I was blown away.  If you have been CrossFitting for the past 6 months and you are wanting to start doing some long/ultra endurance events, you are ready to jump into the CFE protocol.  The great thing about this program is that you do not need to slow down or sacrifice your CrossFit WODs at all.  Your body actually needs the CrossFit WODs and the CFE WOD to prepare you for your endurane event. 

 

If you have questions about programming or getting ready for an endurance event email me at coachscott@stonewaycrossfit.com

May Challenge-"Looking Better Naked Challenge"

In May, StoneWay CrossFit will be holding its 1st Looking Better Naked Challenge. The challenge will be open to ALL StoneWay CrossFit and Fitness Lab members.

What is it and why?

 The Looking Better Naked Challenge is all about living healthy, feeling better and looking awesome naked. This challenge is 6 weeks and is for EVERYONE!  It's strictly about changing your appearance and not based on pounds. The man and woman with the most transformed body will be determined the winner.  Eventhough pounds are not the focus, you will see them drop, it will vary between 5-15lbs, some may also experience weight gain (in a good way). Either way, this will be a great way to kick start your looking better naked body!

What are the Rules?

1)   Nutrition Seminar/Initial Photo Shoot- Saturday, May 1st @ 8am (before 9am class)

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  Make up Photo- Monday, May 3rd- Saturday, May 8th

2)  Contest last 6 weeks (May 3rd-June 19th)

3)  Costs: $30

4)  Each participant will have a before and after photo

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  Frontal/side/back shot
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  Men-shorts
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  Women-shorts and sports bra/bikini

5)  Must be present at ceremony on Saturday, June 19th to be eligible to win the contest

6)  Person with the most improvement takes the prize!

7)  Person with the most improvement by change of appearance takes the prize!

8)  A person can participate in the contest and not have photo taken (but you cannot win any prizes)

9)  Must have “After” photo taken between June 14th-17th

Will my photos end up on the StoneWay CrossFit site?

No photos will be posted on the internet or used for marketing without a participant’s permission. No photos will be on display at the gym. Only the participants will get to see the before and after photos

StoneWay CrossFit Nutrition Seminar

We will be meeting at 8am for our Nutrition Seminar along with posting our nutrition seminar on May 1st, 2010 online. In this seminar you will be given list of good foods and bad foods, Paleolithic and Zone diet information, meal planning tips, and a website you can post your food so other can see your foods and you can see others. You are not required to attend or watch this seminar but are highly encouraged.  After the seminar we will be having a "before" photo session. Each week we will post a client we interviewed so they can share helpful tips for the journey.

How do I sign up?

You may sign up on the day of the photo shoot, but to help us prepare it would be helpful if you signed up via email (coachscott@stonewaycrossfit.com) ASAP! You may pay with cash or check on Saturday May 1st. Feel free to invite any friend or family members to join in on the fun. When you sign up, your name will be put on a list along with the best email address to reach you. We will send out all documents that will help you prepare and succeed in this challenge.

We will be encouraging everyone at StoneWay CrossFit to join the challenge. Any link or helpful tip we have, we will pass to you through your email. We will share people’s experiences throughout the challenge with personal interviews that will hopefully help and encourage you. Other gyms that have done similar challenges have found that the folks who log their food intake and share their log with others are the most successful in the challenge.

Obviously, a potentially huge cash prize would be awesome to win, but in reality, everyone who participates and completes the challenge will be a champion Nutrition is the foundation of being fitter and ultimately living a better life. The Looking Better Naked Challenge is a step in the right direction. Our goal is not to stop this “fashion” on eating good and living better after this 6 week challenge but to start a trend of clean living for life. If you eat well and clean you perform a lot better in everything you do!

End of School Party

June 19th will be the day we all meet up and determine the winner.  Ceremony will begin @ 10am.  We will all go over everyone's before and after photos then we will vote.  We will be voting on who has made the most dramatic change.  Both Males and Females will be in different categories.

Leaning Challenge - This Saturday!!!

StoneWay CrossFit

Zone / Paleo Leaning Challenge

Kickoff Meeting - Dec 12th 10am @ the Fitness Lab

 

Rules:

• December 12th through February 27th (11 weeks)

• Must eat Paleo, Zone or a combination of the two

• Cost $15/person

• Participants must submit a weekly food log online

• All participants must take before and after photos – front, side and back view. Women in shorts and sports bra/ bikini top, men in shorts.

• Results: coaches will narrow the field to the top 5; participants will pick the winner and runner up.
• Winner gets 70% of the total buy in, second place gets 30% of the buy in
• Open to anyone – invite friends, family, neighbors…

The Program:
The Zone and Paleo Diet not as much a “diet” as a lifestyle choice, to eat healthy and real foods. They are both designed to decrease body fat, increase lean muscle mass as well as overall health and performance.

If you put in the proper fuel (food) the engine (your body) will automatically run better. The result of this for most people will be to lose body fat. It is also possible to gain weight (by increasing lean muscle mass) if that is the goal of the individual. You can also expect to feel better and have more energy throughout the day and recover more quickly after workouts.

Leaning Challenge:

When: December 12th to Feb 27th

Cost: $15 – 70% of all money goes to winner, 30% to runner up

Kickoff Meeting: The Fitness Lab, December 12th 10am

Reserve your spot by posting your name to the comments section!

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WOD Tues 12/8/09

10 Box Jumps 20''
20 Kettlebell swings (26/45)
30 Push press (45/65)
40 Back Extensions
50 Jumping Pull ups
40 Back extensions
30 Push Press (45/65)
20 Kettlebell swings (26/45)
10 Box Jumps 20''

-Coach Corey

Big time - Shane Hamman

This thursday the PM class will be moved to 4pm to allow coaches and athelets to be down town at 6pm to take part in the Cystic Fibrosis foundation fundraiers. Please make up the class any time you can during the week.
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This is Shane Hamman - he know whats up.


I want you to know about Shane for several reasons, for me one of the most important reasons is that Shane is injury free. Shane is lifting world record weight, Squatting, Snatching, Dead lift, Power Clean, Jerk, etc. and he practices this using nothing more than a broom stick to work on his technique. Proper technique builds more muscle, burns more fat and produces injury free results.
There are many people, such as doctors, trainers, "gym rats" that will advise against certain movements like deep squats or the dead lift. They do this because that is what they were told and so that is what they believe and pass on to you. Unfortunately for everyone this is an uneducated statement. If properly educated on correct form and proper movements you will see that these Olympic lifts are some of the most absolutely perfect movements to use during a workout. And this is why I choose to teach them, with correct form, during my classes.

Now, because of years of muscle imbalance, previous injuries and a sedentary lifestyle, not everyone will be able to achieve the complete range of motion when they begin. However, the ability to work through these setbacks and still achieve a better range of motion will teach the body and retrain the muscles to perform at a greater capacity, increasing a person’s over all functional ability.

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WOD

12/1/09

 

15 Double Unders

15 Back extensions

20 Sit ups

 

5 Rounds

 

-Coach Corey

Every Second Counts

There has been some talk around the gym lately about the CrossFit Games. If you don’t know about the Games yet… watch this video. If you do, then the video is probably already playing!!!

Get inspired, I’d like to see StoneWay CrossFit take more people to the regional’s than any other affiliate.



... now is it a good cult, yeah.

Tuesday 24th 2009

Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

5 Rounds (yes five)

-Coach Corey

Improving Running Mechanics

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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.

Active Recovery...

This has been a HARD week at StoneWay CrossFit. to say the least.

We challenged Angie (100 squats, pushups, sit ups and pull ups). We lifted heavy, Sumo DL and Cleans, lots and lots of overhead lifts... also a few other fun things along the way. So what do you do when your whole body aches?

Active recovery is an awesome tool to help relieve muscle soreness improves flexibility and increase blood flow which will actually remove toxins from the muscles.

After workouts involving heavy lifting, such as deadlift max, or a series of workouts that have left you "feeling the pain", take a few minuets to repeat that same movement that left you sore, but with no weight. For example, the deadlift use a broom stick go through the full range of motion practice form and breathing, keeping a tight core, do 3 to 5 sets with 20 to 40 reps depending on your fitness level. This should get your heart rate into phase 1, 65-75% of HR max. Repeat this process for all the muscle groups that are sore. Finish off with 15 to 20 minutes of stretching and self-myofascial releas.

Saturday workout will be a fun team effort! Come in and see whats on the chalk board....

-Coach Corey

Fran Vs Scott

Here is Coach Scott going head to head with Fran!

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Thursday 11/19/09

(women #25, men #45)

18 Front Squats

18 Jerks

18 Wall Ball Shots

15 Front Squats

15 Jerks

15 Wall Ball Shots

12 Front Squats

12 Jerks

12 Wall Ball Shots

9 Front Squats

9 Jerks

9 Wall Ball Shots

6 Front Squats

6 Jerks

6 Wall Ball Shots

-Coach C

Thanksgiving day FUN-draiser WORKOUT!

We put the FUN in fundraiser!!!

On Thanksgiving morning StoneWay CrossFit is going to have a fundraiser benefiting Northwest Harvest. We are so excited about this event and the support we already have, but it’s not too late for you to join in. Here are the details so you can PLAN ON ATTENDING!!!

WHAT: THANKSGIVING FUNDRAISER WOD

Join us for a fun, challenging, team workout first thing Thanksgiving morning. Burn calories, not your dinner! In addition to burning off all those calories, you will be helping to provide dinner to others in our community. All proceeds from this class will go to Northwest Harvest. This year, more than ever, we need to help out our neighbors who have fallen on hard times. There are so many innocent victims in this economy - countless families who cannot have a Thanksgiving Dinner without our help. I am proud to donate all profits from this class so that more people can enjoy this day of family, friends and warm food.

WHEN: November 26, 2009 (Thanksgiving Day!)

9:00-10:00 AM

WHERE: The Fitness Lab

3410 Stone Way North

Seattle, WA 98103

SUGGESTED DONATION: $20

(If you are already a StoneWay CrossFit member, there is no charge for this class. However we will ask for any amount for a donation.)

REGISTER: Email info@stonewaycrossfit.com to reserve your spot. There has already been significant interest in this class. We will have to limit participation to the first 20 people who sign up. When you email us, let me know how many people you would like to register. We would love for you to bring friends and family to share the Thankgiving WOD experience! ALL levels and abilities welcome.

NOTE: If you cannot attend, but would like to make a donation, please let us know.

OK, WHO'S IN?!?!

With Gratitude, Coach Scott and Coach Corey

Should You Be Eating Like The Cavemen?

Should You Be Eating Like The Cavemen?

by Amber Burfoot

I've been mostly vegetarian for much of my life, so I figured my dinner with the meat-favoring Paleolithic diet experts Boyd Eaton, M.D., and Loren Cordain, Ph.D., would be a little different. It was, but not in the way I expected.

The waitress approached me first, and I thought I did well, ordering grilled salmon with béarnaise sauce, a salad with blue cheese dressing, wild rice, and a glass of red wine. Cordain also ordered the salmon and red wine, but asked for oil and vinegar (on the side) with his salad, and had a question: "Can I get steamed vegetables instead of rice?"

"Sure," said the waitress, who then turned to Dr. Eaton.

"I'd like red wine and a salad with raspberry vinaigrette on the side," he said. "And I'll have the salmon, but please tell the chef to skip the béarnaise sauce."

On hearing this, Cordain asked the waitress to hold the sauce on his salmon, too.

Read Further, Click Here.............courtesy of runnerworld.com

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7 Rounds
(women #55, men #75)

Thrusters, 5 reps
Sumo DL High Pull, 7 reps
Hang Cleans, 10 reps

-Coach C

Consistency Before Intensity

(Katie #35 100m farmers walk)

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Consistency Before Intensity

by Scott Semple

Scott Semple offers a cautionary tale, born of personal experience, about the importance of consistency before intensity.

Training to failure (all the time) is failing to train. Last winter, after throwing myself into CrossFit with my usual enthusiasm, I tanked. I wore myself out, and I was sick for six weeks. It was months before I fully recovered.

Focus on the volume of work prescribed, not on the loads. The Workout of the Day is… Continue Reading, courtesy of CrossFit Inc.

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(Terry and Katie Farmers walk)

WOD 101109

"Mary"

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

5 Handstand pushups (pike pushups)

10 Squats

15 Ring Rows

-Coach

Take This Day to Relax and Enjoy some Down Time

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Rest Day or Make Up Day

*If you missed a day go back and do it!

Take this day off and watch a video of some great athletes and be inspired to show up on Monday and do Big things.  Enjoy your Sunday!

What is Crossfit Tribe? from Erin Davidson on Vimeo.

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.

A CrossFit Start Up Guide: Part 2

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100m Farmers Walk (55lb/35lb)

21 Push Ups

21 Jumping Pull-ups

21 Dips

21 Walking Lunges (35lbs/20lbs)

15 Push Ups
15 Jumping Pull-ups

15 Dips

15 Walking Lunges (35lbs/20lbs)

9 Push Ups

9 Jumping  Pull-ups

9 Dips

9 Walking Lunges (35lbs/20lbs)

100m Walking Famer (55lbs/35lbs)

A CrossFit Start Up Guide: Part 2

New to CrossFit and not sure where to begin? If so, then welcome. This series will address the primary concerns and focal points for a starting CrossFit athlete, orienting your use of resources throughout the entire CrossFit.com universe.

In this second part of A CrossFit Startup Guide, Todd Widman builds on Part 1 to focus your entry into CrossFit workouts and fitness in general. Gone are the promises of easy and comfortable results. The best CrossFitters educate themselves both about movement and fitness broadly, as well as about their own individual strengths and weaknesses.

Of course, the best way to begin CrossFit is with a great trainer who uses his or her vast experience to guide you through the various phases of your fitness quest. This series is not intended to equal that. It cannot. Instead, we recognize that not everyone has access to such a trainer, and this will help those folks get the most out of the vast resources available on CrossFit.com.

After a review of the broad goals of CrossFit and fitness in general, Todd explains the importance of intensity; both its need and danger. The three movements covered are the front squat, push press, and deadlift, including many references to the great articles and videos already published throughout the site. Finally, there is the first part of how to scale these workouts intelligently for maximum results.

This article is less about how to do the movements and more about how to use the website to educate yourself and develop your fitness.

Click HERE to read further, courtesy of CrossFit Inc.

See it for yourself - WOD Video

This is what we do:

Check us out... First Workout is FREE!

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

Post time to comments

-Coach

Soggy Saturday

Its going to be a wet one tomorrow... but once you start to sweat you wont even notice!

Workout of the Day:

In groups of three complete the following:

400m Run

(everyone must finish before moving on)

150 Back Squats #45 w/75m

125 Wallball Shots 10'/12'm

100 Box jumps 20''w/24''m

FOR TIME!

Break down the reps between all 3 people however you see fit

Leila rockin the KB swings!

Performance and Health

By Tony Leyland

Do your friends and family think you are a little crazy for doing CrossFit? At the very least I think that the majority of CrossFitters are viewed as a group highly devoted to elite fitness, conscious of their bodies and diets, and perhaps "taking it all a bit too far." My wife thinks my love of CrossFit is all part of my midlife crisis but harmless enough—despite the fact that I spent a couple thousand dollars on my garage gym. (Of course, with a good friend getting a classic Lotus Elan when he turned 50, my wife thinks she is way ahead.)

Maybe seeing the term "Forging Elite Fitness" on the website is why some view CrossFit as being for a select few, but I would suggest the main reason is the standard understanding that "fitness for health" means traditional cardio exercise and maybe some low-weight, high-repetition resistance training (with machines and/or springs).

To be continued

-Coach Corey