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

Improving Running Mechanics

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30 Bench Press 50% body weight

400m Run

20 Bench Press 50% body weight

15 Burpees

10 Bench Press 50% body weight

400m Run

*Post time in comment

Improving Running Mechanics

by Karl Keissler & John Blauman

We have outlined a model of acceleration mechanics that emphasizes the importance of training the body to handle explosive single-support applications of force (as described in issue 44 of the CrossFit Journal). Moving the body from zero to 20 mph (11.25 seconds per 100 meters) is a seemingly simple yet highly complex task for the athlete to perform. It requires specific strength applied in a purposeful, concerted manner.

When performed properly, it can be a real thing of beauty. When the athlete is untrained or improperly taught, however, it can be devastating to the body. Fortunately, high-velocity running is a skill that can be improved in every athlete, by improving either stride length or stride frequency, or both.

Biomechanics teaches us that human movement can be traced along three planes: the sagittal/ longitudinal (splitting the body from side to side); the frontal/lateral (splitting the body from front to back); and the transverse (splitting the body horizontally, as to account for rotation.) Most people think of high-velocity running as occurring in just one plane--only as moving the body forward in the shortest amount of time. But running is much more than that. We cycle the arms and legs through the front and back, we move our bodies from right and left, and we fight rotation in our trunk.

 If you want to read further email me at coachscott@stonewaycrossfit.com, courtesy of CrossFit Inc.

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.

A CrossFit Start Up Guide: Part 2

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100m Farmers Walk (55lb/35lb)

21 Push Ups

21 Jumping Pull-ups

21 Dips

21 Walking Lunges (35lbs/20lbs)

15 Push Ups
15 Jumping Pull-ups

15 Dips

15 Walking Lunges (35lbs/20lbs)

9 Push Ups

9 Jumping  Pull-ups

9 Dips

9 Walking Lunges (35lbs/20lbs)

100m Walking Famer (55lbs/35lbs)

A CrossFit Start Up Guide: Part 2

New to CrossFit and not sure where to begin? If so, then welcome. This series will address the primary concerns and focal points for a starting CrossFit athlete, orienting your use of resources throughout the entire CrossFit.com universe.

In this second part of A CrossFit Startup Guide, Todd Widman builds on Part 1 to focus your entry into CrossFit workouts and fitness in general. Gone are the promises of easy and comfortable results. The best CrossFitters educate themselves both about movement and fitness broadly, as well as about their own individual strengths and weaknesses.

Of course, the best way to begin CrossFit is with a great trainer who uses his or her vast experience to guide you through the various phases of your fitness quest. This series is not intended to equal that. It cannot. Instead, we recognize that not everyone has access to such a trainer, and this will help those folks get the most out of the vast resources available on CrossFit.com.

After a review of the broad goals of CrossFit and fitness in general, Todd explains the importance of intensity; both its need and danger. The three movements covered are the front squat, push press, and deadlift, including many references to the great articles and videos already published throughout the site. Finally, there is the first part of how to scale these workouts intelligently for maximum results.

This article is less about how to do the movements and more about how to use the website to educate yourself and develop your fitness.

Click HERE to read further, courtesy of CrossFit Inc.

See it for yourself - WOD Video

This is what we do:

Check us out... First Workout is FREE!

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.

What is CrossFit?

(Pike pushups, next stop - hand stand pushups!)

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What is CrossFit?

by Greg Glassman

In This seminal article, "What is CrossFit?" Coach Greg Glassman explains exactly what a strength and conditioning system built on constantly varied, functional movements executed at high intensity looks like. Examples and data outline how the program, after years of clinical application, is forging elite fitness.

We utilize movements most representative of those found in nature. Functional movements are defined articulately in the article. They use universal motor… Continue Reading, courtesy of CrossFit Inc.

WOD - 4 Rounds

15 Jumping lunges/each leg #10  dumbbells
15 Over Head squats #25w/ #45m
20 Knees to Elbows

Post time to comments

-Coach

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.

Tabata What?

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Researchers Nix Low-carb Diet (December 17, 2007) — For most of the past decade, there was much hubbub about the Atkins and Zone diets. Both focus on quick, effective ways to lose weight through high-protein and low-carbohydrate foods. Today, many ...read more

"Tabata Mix"

Tire Flip

Push-up

Sprint

Wall Ball

*20 seconds of max effort, 10 seconds of rest- 8 rounds

*for assistants on exercise email, fitbyfocus@gmail.com