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

Friday

StoneWay CrossFit's slogan for 2011


WOD Schedule
6am, 10am

OPEN GYM
1pm-4:30pm

CrossFit Essentials
Registration OPEN, Sign Up Today!
*first come, first served

Complet 3 rounds of:

5 Back Squats (225/185)

10 Ring Dips

Defining CrossFit
by Greg Glassman

“It’s a quantifiable approach to a finally well-defined notion of what fitness is. That is what CrossFit is,” CrossFit co-founder Greg Glassman says in defining the program he created and showing how it differs from every other exercise regimen out there.

Monday

Classes Cancelled

10am

Strength

Back Squat or Front Squat

1-1-1

Press or Push Press

1-1-1

Deadlift or Clean

1-1-1

Warm up as much as you need but when it comes to attempting your 1RM you will have 3 attempts only

***SAVE THE DATE***
This Thursday (Thanksgiving) we will be having our "Thanksgiving Throwdown" @ 9am.  Get up early work hard and then get ready to eat and sleep all day.

Wednesday

Jerry doing the 1st one handstand hold on a kettlebell in the box

Strength-Week 3

Back Squat or Front Squat

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

"Team Buddy"

21-15-12-9

Press
150m run

9-12-15-21

Ring Dips

Burpees?

Wednesday

Quote of the Day

"I train where advertising is sacrilege. I train where I am a walking advertisement."
-CrossFitter

Strength-Week 3
Back Squat
#1 set: 5 x 75%
#2 set: 3 x 85%
#3 set: 1 x 95%
*last set perform max reps

Metcon
100 Burpees
for time

CrossFit in Yosemite

Quote of the Day

"Courage is the discovery that you may not win, and trying when you know you can lose."

-Tom Krause

Strength

Back Squat or Front Squat

5-5-5-5-5

or

3-3-3-1-1

 

Metcon

3 rounds of:

50 Air Squats

10 Power Snatch, #115/#65

 

CrossFit in Yosemite: No Walk in the Park

by Steve Yu

 

Carrying injured hikers down steep trails. Wrestling drunks. Raiding pot farms. Fighting forest fires. Counseling suicidal teens out of deadly whitewater. Heli-rappelling down the sheer face of El Capitan. It’s all in a day’s work for a super-fit national park ranger.

Strength Day-Back Squat

Quote of the Day

"The highest compliment that you can pay me is to say that I work hard every day, that I never dog it."

-Wayne Gretzky

Strength-Week 1

Back Squat-
Watch on how you should look from a back side

Warm-up: 5 x 50% 1RM, 3 sets

Set #1 is 5 reps @ 65% "working" 1 RM

Set #2 is 5 reps @ 75% "working" 1 RM

Set #3 is 5 reps (or more) @ 85% "working" 1 RM

Metcon

 "Karen"
150 WallBalls (20/12)

"Murph" has come back to StoneWay CrossFit!

Quote of the Day:

"When in doubt, go forward and go hard."

“Murph”

1 mile run

100 pull-ups

200 Push-ups

300 Squats

1 mile run

Northwest Regionals, Women's Competition

This is a collection of all the events at the Northwest Regionals featuring some amazing women.  If you look real close you may even see your very own coach representing doing some judging.  This was a fun filled weekend without a dull moment.  Watch and be impressed with the strength, stamina, power, that each of the women present during each event. 

Day 2 Highlight from the Northwest Regionals

Turn Back the Clock

This is the very first time "Murph" came for a visit.  This was a modified version of "Murph", so if you were with us back then you'd agree that this was a beast of a workout.  I wonder what it will be like today?

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.

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.

The Truth About CrossFit

012910

Class Schedule Today:
6am-Strength and Metcon
1pm-Strength and Metcon
 *Cancelled Today(1pm)
5pm-OnRamp
6pm-Strength and Metcon

Complete 4 rounds of:

7 cycles of: #65/#95

Power Clean

Front Squat

Push Press

*Rest 90 seconds between sets

*Do Not Set Weight Down, unless it is between rounds

*If weight is set down, count number of drops and perform and equal amount of burpees as a penalty.

The Truth About CrossFit

by Chris Shugart

CrossFit Total and Inman Mile Challenge

StonWay CrossFit is going on a field trip!!!

Come with us to go Jesse and the crew at Lynnwood CrossFit for the CrossFit total and Inman Mile challenge. You can watch or participate, its going to be great either way! There will be 5 CF's there and a fun afternoon of lifting.

CrossFit Total: Max Back Squat, Press and Deadlift. Also as a bonus if you'd like to try and carry 1.5x your bodyweight for a mile on your back (The Inman Mile) we will facilitate the attempt.

Date: Saturday, November 7, 2009

Time: 1:00pm - 6:00pm

Location: Lynnwood CrossFit

Street: 2031 196th ST SW B-101

City/Town: Lynnwood, WA