Sunday

WOD Schedule

Rest Day

Watch:

CrossFit Kids at the Arnold Sports Festival with Miranda Oldroyd- video [wmv] [mov]

CrossFit Kids

Quote of the Day

"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport."

-Greg Glassman

Rest Day

Gym Closed

CrossFit Kids

by Cyndi Rodi

Forging Future Achievers

Kids and Weightlifting Part II

2/17/10

"Helen Straight Up"

Run 1200m

63 KB swings (#53/#35)

36 Pull-ups

Kids and Weightlifting Part II
by Jeff Martin

Kids and Weightlifting

2/16/10

Strength

SDLHP

5x5

Metcon

100 Double Unders

*increase weight per round

Kids and Weightlifting Part I
by Jeff Martin

The statement “it is not safe for kids to lift weights” is
often said with authority and rarely challenged.

Thanksgiving Day workout to benefit NW Harvest

9am is the ONLY class on Thursday - Show up and get a great workout and help raise money for N.W Harvest

While most people spend Thanksgiving eating all day, not everyone is quite as fortunate. That’s why certified trainers Corey McGee and Scott Rodriguez are giving all proceeds from a Thanksgiving Day workout to Northwest Harvest.

On Thursday, the owners of Stone Way Crossfit are holding their first Thanksgiving Day Calorie Implosion. They’ll be partnering with Denali Fitness to try to raise $10,000 for the hunger relief agency. Coach Corey says, “Lots of people don’t do anything but eat on Thanksgiving. We thought this was a great opportunity to give back to people in the community where we work and live who need help at this time.”

The 50-minute class will focus on functional, “real-life” movements that are done as fun team challenges. Class begins at 9 a.m. this Thursday at The Fitness Lab (3410 Stone Way) and is open to the public. Suggested donation is $20 with 100% going to Northwest Harvest. You can sign up in advance by emailing info@stonewaycrossfit.com or by calling Coach Corey at (206) 465-2727. Walk-ins are also accepted.

Courtesty of http://www.fremontuniverse.com/, Heidi

Can CrossFit Work for My Grandparents?

102809

"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

Working Out Works!

101409

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.