Friday

Please don't let the weight fall on my head...

WOD Schedule

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

WOD 

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100lb / 65lb)

3 Chest to bar Pull-ups

6 Thrusters

6 Chest to bar Pull-ups

9 Thrusters 

9 Chest to bar Pull-ups

12 Thrusters 

12 Chest to bar Pull-ups

15 Thrusters 

15 Chest to bar Pull-ups

18 Thrusters 

18 Chest to bar Pull-ups

21 Thrusters 

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 

Watch:

Facing Obstacles: Doing the open with cancer

Jess and Cheryl having some CrossFit fun

Wednesday

Patty getting it it done at the Saturday Team WOD

WOD Schedule

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

OPEN GYM

4pm

CrossFit Essential

6pm, Class: 2

SIGN UP TODAY!!!

WOD

Max Dead Hang Pull Ups

"Fun Run"

5K

*bring your running shoes

Read/Watch:

The Opt-In Process

by CrossFit

*StoneWay CrossFit is registered to "Opt-In" this week

Friday

"Just Do It" Paleo Challenge Seminar

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

1 mile run

50 pull ups

1 mile run 

Watch:

Read:

The Coffee Manifesto

by Whole 9 Life

Monday

Strength-Week 4(deload)

Press/Push Press

5 x 40%

5 x 50%

5 x 60%

Metcon

5 rounds of:

10 Medicine ball squat cleans

10 Push-up
*after each push-up roll to the left then alternate to the right 

Tuesday

September Endurance Challenge

"Tabata Sprints"

20 seconds sprint

10 seconds bottom to bottom hold

8 rounds

Allison going over head

Strength

Week 4

Front Squat/OHS

5 x 40%

5 x 50%

5 x 60%

Metcon

With a continuously running clock do one pull-up and one burpee the first minute, two pull-ups and two burpees the second minute, three pull-ups and three burpees the third minute... continuing as long as you are able.

"Why Combatives?" with Kelly Starrett - video [wmv] [mov]

Paleo Cookbook Preview

Tuesday

Things that make you say "WTF"?

“People that wear a weight belt and gloves for everything they do in the gym. WTF?”

 – James R. Anderson

Recipe of the Day

Paleo Banana Ice Cream

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups
15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Paleo Cookbook Preview

We have officially reached our 30th day of our Paleo Challenge!  Congrats to everyone who has participated in this challenge and congrats on finding how your body feels when you eat clean and not continue to pumped junk in your engine (i.e. your body).  This "Paleo Cookbook Preview" is a free download coming out this September so keep your eyes open for it. 

For the people who participated in this challenge leave a post on your experience.  Here are a few questions to start off with: 1) What is the biggest difference you've noticed 2) What will you keep doing for your diet 3) What was the best recipe/food you had 4) How do you feel?

Keep your eyes open for next months challenge..........Are you ready for another one?

Post your comments

Ab Challenge: Plank Off!

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up

Box jump, 30 inch box

Sit-up

AB Challenge
10 minute Plank
(side plank, push-up position, single leg plank are all permitted)
Rules:  Hold the plank position for a total of 10 minutes.  Each time you pull out of the plank position (i.e. drop to your knees) you stop the clock.  When you continue in the plank position your time continues.

Penalty:  Each time you drop out of the plank position you owe yourself 3 burpees. (Example: 5 times you drop to your knees =  15 burpees at the end of 10 minutes)

Can't do a Handstand Push-ups?

 

Watch this video and see if there are any alternatives you have not tried yet.  Progression is the key to any skill we try to learn/get better at.  If you continuously are stuck at "level 1" at any skill you are trying to learn then you need to figure out what you are not doing right.  For example, if you can not do 1 pull-up and you are using the "Gravitron" or any machine to assist you for a pull-up, then stop!  There are great ways to get assistance such as having a friend spot you or simply use a pull-up band.