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.

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.

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

Tabata Tune Up!

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"Tabata Something Else"

Pull-ups

Push-ups

Sit-ups

Squats

*each exercise will have 8 rounds, 20 seconds max effort, 10 seconds rest. Total of 32 intervals.

Tabata Tune Up

By Matt Fitzgerald

The Tabata Protocol isn't easy, but it can dramatically increase your aerobic and anaerobic capacity in just minutes a month.

As with many things, fitness results have to be earned. The fact is, nothing works if you don’t, and there may be no better proof of this principle than the Tabata Protocol. This unique workout has been shown to produce astonishing fitness gains, despite taking just 14 minutes to complete — and that’s if you include a five-minute warm-up and a five-minute cool-down. In other words, the workout itself takes a mere four minutes. But be forewarned: It is one tremendously tough workout.

Just ask Ed Reis, 33, a management consultant in Mission Viejo, Calif. He’s very familiar with the Tabata Protocol, which consists of six to eight 20-second intervals performed at absolute maximum intensity on a stationary bike (or any appropriate exercise), separated by 10-second periods of rest. He was introduced to the workout by his personal trainer, Brian MacKenzie, CFT, CCS, owner of Genetic Potential and CrossFit Newport Beach, training facilities in Newport Beach, Calif.

“The first time I did Tabata,” Reis recalls, “I looked at my heart-rate monitor about a third of the way into the session. I saw a bigger number than I had ever seen before, and I thought, I have how many more of these?!”

Reis was able to complete the workout, but admits he still gets butterflies every time MacKenzie prescribes another set of Tabata intervals. “Some days I would definitely rather do a longer workout than go that hard!” he says. “But the results are worth it. Within a couple weeks, my legs got stronger, I had more energy, and I could play soccer and basketball for much longer before I got tired.”

MacKenzie concurs. “Doing Tabata intervals will enhance the overall benefits you get from training, from fat loss to strength development.” In other words, if you want to crank up your fitness and you’re willing to work hard to get there, Tabata might just be the ticket.  Click HERE to ready further, courtesty of Experience Life Magazine.

Can CrossFit Work for My Grandparents?

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"Corey"

Walking Lunges, 50 meters

25 Sit-Ups

25 Mountain Climbers

4 Rounds FT (for time)

Crossfit Intro from htLin. on Vimeo.

Senior and Kids

by Gregg Glassman

We get email asking about the appropriateness of our program for your kids but even more concerning your parents and grandparents – our seniors. Let’s start with them.

The needs of the elderly and professional athletes vary by degree, not kind. Where one needs functional competency to maintain independence, the other needs functional mastery to maintain dominance. Improved hip capacity will help a pro ball player’s throw… Click Here to Read Futher, courtesy of CrossFit, Inc

The Paleo Diet Exposed!!!

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5 Pull ups

5 Dips

8 Jack knife Push ups

12 KB Swings

AMRAP in 20 minutes

(as many rounds as possible in 20 minutes)

What is the Paleo Diet?

The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors - combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.

If you are ready to be lean and healthy, then look around and subscribe to our newsletter. Learn how to lower your risk of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, autoimmune diseases, and more. On this website, and in our books and newsletter, you’ll learn the latest science and practical scientific tips that will lead to optimum health and performance. This truly is the world’s healthiest diet.

Click HERE for further info.............courtesy of http://www.paleodiet.com/

What is Fitness and Who is Fit?

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400m Run

21 Deadlifts(135lbs/95lbs)

400m Run

15 Deadlifts

400m Run

9 Deadlifts

Deadlift Demo from crossfitoneworld on Vimeo.

What is Fitness and Who is Fit?

Outside Magazine crowned triathlete Mark Allen "the fittest man on earth." Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines "fitness" and being "fit" as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Crossfit's Fitness

For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That's what this issue of CrossFit Journal is about, our "fitness."

Click Here to Read Further, Courtesy of Crossfit, Inc

Get Out and Move!

10/24/09 and 10/25/09

Day of rest or makeup day

*If you missed a day, make it up.

How Do You Do a Push-Up?

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Pull-ups

Burpees

Wallballs

Push-ups

21, 15, 9

One of the most abused exercises or should I say cheated exercises is the "Push-Up". Usually it is cheated do to a lack of coach or proper examples. At Stone Way CrossFit we perform push-ups with full extension(chest touches the ground). Also at One World Crossfit my friend Freddie Camacho leads his box the same way. Watch this video and watch Freddie give perfect examples on what is a perfect push-up. Either on your toes or on your knees you can perform a perfect or imperfect push-up. We'll work on this today at class but if you feel the need to practice before class by all means, please!

Coach

Crossfit One World Push-ups from crossfitoneworld on Vimeo.

What are "They" Saying about Us?

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200m run
8 dips

10 squats

14 lunges

20 PVC jumps

4 Rounds

See what "Outsiders" are saying about us. What we are doing is not for the "weak" and not for the "weekend warrior". As I continuously say "My girls will mess you up", that is a straight pride saying and I hope all you ladies take great pride in that. Read this Muscle and Fitness article and be excited, encouraged and absolutely inspired!

Click HERE to Read.......

CrossFit Introduction

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Introduction

In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for… Continue Reading, Courtesy of Crossfit.com

Skills Day

Double Unders

10-10-10-10-10-10-10-10-10-10

*D.U is two revolution around in one jump. Jump rope needs to land behind feet to count as a revolution.

*FT, but only with proper mechanics and consistancy

Working Out Works!

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5 Push Press

10 Sit-ups

12 OH Lunges (both arms)

*AMRAP in 20 minutes

* post rounds completed

Working Out Works!

By: Daniel Green

So many women still think that starving themselves is enough to initiate and maintain a weight-loss program, when in fact they are simply setting themselves up for disappointment and ultimate failure. Very few people are able to maintain a "starvation diet," since it by definition leaves the body wanting and unsatisfied, not to mention adversely affecting overall health and actually slowing down the metabolism (see 10 Ways To Increase Your Metabolism, http://www.workoutsforwomen.com/a081_increasemetab.asp). Dieting (or better yet, eating sensible and balanced meals) must be combined with cardiovascular and resistance training to be successful long-term.

Daniel Kirschenbaum, Ph.D., the director of the eating disorders program at Northwestern University Medical School, writes what should be obvious to everyone by now in his book The 9 Truths about Weight Loss: "exercising is critical for effective weight control." We are so used to hearing this by now that we may miss the real importance of that statement. Dr. Kirschenbaum is not writing about weight loss, but rather weight control, or the ability to lose weight and keep it off, which is where so many of us fail. Dr. Kirschenbaum goes on to provide a comparison of active and inactive individuals, offering a list of 50 benefits of exercise. Numbers 1 and 2, respectively: Increase weight loss and Improve maintenance of weight losses. In other words, to lose weight and keep it off you must combine sensible eating with exercise.

What many women leave out of this equation is strength training, which is an essential component of a positive lifestyle change. A strength-training program will help maintain or build muscle tissue, which becomes increasingly important as we get older. Don't be discouraged if you don't see immediate weight loss when you add a strength-training component to your workout. Because muscle is more dense than fat, you will look and feel healthier before these changes are reflected on the bathroom scale. Try instead to pay more attention to the way your clothes look and feel on your body as you add muscle tissue and erase unwanted fat.