Crossfit Essentials

CrossFit Essentials Series 009

WOD Schedule

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

OPEN GYM

4pm

CrossFit Essentials #3

6pm
Sign Up for the Next Upcoming Series (5/23)

WOD

Squat Clean

5-3-3-3+

*(+) = max reps

(20 minute cap)

4 x 400m

Hold best pace as possible. Don't slow down more than 5 seconds from best interval.
Rest 1:00

Read:

How Sugar Affects the Body in Motion

by Gretchen Reynolds

Post in thoughts in comment

Wednesday

September Endurance Challenge

Rest Day

18-15-12-9-6

Deadlift, #225

50 Double Unders

Muscle Remember Past Glory

by Tina Hesman (wired)

Tabatatastic

Friday

September Endurance Challenge

Run 5K

(Kelsey in Spain)

Strength

Week 1

Push Press or Push Jerk

5 x 65%

5 x 75%

5 x 85%*

*max reps

Metcon

"Tabatatastic"

Push Press, #65/#45

Double Unders

Air Squats

Need a Hobby? Cyclocross Sound fun?

Friday Results:

Outstanding job to each and everyone of you today! How many of you told me on day 1 meeting me that, "you aren't a runner" or "running doesn't agree with me"?

Look at you guys now. You are running miles in your workouts now.

You guys remember what our new saying is? "Ugh...Get some!"

6am Class-
Terry-8:59/8:41/8:45
Julio-8:59/8:41/8:45
Max-6:30/6:08/5:32
Taylor-7:47/7:15/7:07
Kim-4:11/4:14/4:04/3:59
Mickle-7:23/7:00/6:54

1pm Class-
Adam-7:24/7:32/7:20
Steph-8:30/9:01/8:44
Amy-9:53/11:09/11:41
Danielle-4:08/4:34/4:51/4:28

5pm Class-
Colin-6:29/6:23/6:17
Jerry-6:02/5:56/6:28
Juliet-6:52/6:55/6:49

6pm Class-
Gabe-7:41/8:10/8:30
Cheryl-8:44/8:46/9:19

10 Ways To Be a Better CrossFitter

Friday

Quote of the Day

"Obsessed is just a word the lazy use to describe the dedicated."

– Unknown

Conditioning

Repeats

3 x 1 miles
Rest-3:00
*try to hold within 5-10 seconds of each repeat

10 Way To Be a Better CrossFitter
by CrossFit Watertown

Do you ever think, "How could I get better at CrossFit?"  Sure we all do.  I ran across a killer list on ways to get better and I couldn't put it any better than CrossFit Watertown.  Click on the link a go through the basic list of "10 Ways To Be a Better CrossFitter".  After reading this I want to continue this conversation in the comments.  If you have something you'd like to add to the list, by all means let your voice be heard.

The 2010 CrossFit Games "What is CrossFit?" commercial - video [wmv] [mov]

Sign Up Today!

Monday

Quote of the Day

"This is CrossFit"

-Jason Khalipa

We are starting next cycle of the Wendler 5/3/1 program so come in with your NEW 1RM's and we will figure out your new "working weight".

Starting this week, there will also be no more "make-up" days on thursdays so prepare to come in and have "strength" days thrown in the rotation

Strength-Week 1

Deadlift

#1 set, 5 x 65%

#2 set, 5 x 75%

#3 set, 5 x 85%

*last set perform max reps

Conditioning

x 5 repeats

400m run

rest-60 seconds

To all my Athletes:

(especially my endurance junkies)

CrossFit Endurance featured in LA Sport and Fitness Magazine

Read as Brian McKenzie is interview by LA Sport and Fitness Magazine and he breaks down the dynamics of CrossFit and CrossFit Endurance.

Still wanting to sign up for a an endurance event?

Join Team SWCF @

The Kirkland Triathlon at Carillon Point

SIGN UP TODAY!

CrossFit Endurance FAQ

Quote of the Day

"Jerks, Snatches and Good Clean fun!" 

"Team WOD"

(teams of 2)

100 KB Swings, 1.5 pood/1 pood

25 burpees

100 toes to bar
200m run

100 Push Press, #65/#45

25 Burpees

100 Air Balls, #20/#12

CrossFit Endurance FAQ

Many of you have been talking to me about CrossFit Endurance (CFE) and asking me if this program is for you?  As I have told many of you, If you have been doing CrossFit for more than 4-6 months you are ready.  Click on the LINK and read about all the benefits and drawback.

I have appreciated all the inquiries about CFE, keep the questions coming and we'll get you accross the finish line.

The Basics of Pose Running Techniques

Quote of the Day

“I just… wanna… have fun.”

–Josh Everett, while puking after a long distance run in preparation for the 2008 Games.

Rest Day or Make-up a missed WOD

The Basics of Pose Running Techniques

by Brian Mackenzie

Ever since returning from my CrossFit Endurance Cert I've been wanting to talk CFE and Basic Running Technique.  So keep your eye out for coaching on running technique and CrossFit Endurance programming for you who have future events you want to train for.

If you want to sign up for the Endurance Program please email me or give me a call for details.

coachscott@stonewaycrossfit.com or 206.930.7169

"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?

CrossFit Endurance

Quote of the Day:

"Don't become your own obstacle."

-anonymous

Dead Lift

5-5-3-3-3-1 Rest (180sec) between sets.

Rest 7min

10 Minutes to Reach Max Height Box Jump.

CrossFit Endurance Experience

I just got back from an amazing weekend spent at a CrossFit Endurance Certification.  This weekend simply blowed my mind by all the knowledge I grasped and new things that I learned.  Max Wunderle was my our instructor and he was amazing, not only is he endurance athlete himself but he's a top leveled athlete (3 time Ironman finisher).  This week we learned about CFE (CrossFit Endurance) programming, nutrition, running mechanics (75% of our weekend was running), self myfacial release, and stretching.  I was such an amazing eperience learning to run again. 

This week expect to learn to run again and feel less pain.  All along I thought heel striking the was the proper way to run but low and behold you should run on the balls of your feet.  I know sounds crazy, right?  Come in this week and re-learn how to run and be more effective.

C

Hydration- by CrossFit Endurance

Quote of the Day:

You know you are a CrossFitter when: When you tell an attractive woman after the workout, "You're a freaking beast!", and she wholeheartly says "Thank you!"

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

Hydration

by Max Wunderle

CrossFit Endurance

In this video the importance of hydration and performance is disscussed.  Does being hydrated or dehydrated effect performance efficiency?  How much water do you need to consume to avoid dehydration?

Zone on the Rocks

Quote of the Day:

"Whatever you are, be a good one"

Abraham Lincoln

4 x 800m run

3 minute rest

Zone on the Rocks

Fueling Performance

by Rob Miller

"Is it strange that I know how many grams of protein, carbohydrates and fats that I'm eating?  At one time it was."

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.

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

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.

 

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!