Monday

Heather perfecting her press

WOD Schedule

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

Open Gym

4pm

WOD

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Watch:

The ball and your back

Friday

Workin' Hard 

WOD Schedule

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

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Tuesday

Would you wear these shoes to a workout?

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga
7pm

WOD

400 m run

30 Pull-Ups

400 m run

30 V-ups

400 m run

30 V-ups

400 m run

30 Pull-Ups

400 m run

Read:

Strategies for Snatching during a WOD
http://www.atlascrossfit.com/uploads/atlas/file/CFJ_Castro_SnatchStrategies.pdf

Watch:

Someone looks a little frustrated. Practice, Practice, Practice Everyone!!!

Coach Jess Vs Double Unders from stonewaycrossfit on Vimeo.

Thursday

WOD Schedule

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

OPEN GYM

7am

Nutrition Seminar

5:30pm

Yoga

No Yoga Tonight

WOD

Max Double Unders

3 x 60 seconds

1 minute Rest

"Tabata Thursday"

20 sec(work): 10 sec(rest) x 8 rounds

Push-ups

Sit-ups

Chin-ups

Mountain Climbers

Read:

Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

by Squidoo

Monday

Skill

2 minute Max Double Unders

Metcon

Three rounds for time of:
Run 400 meters

15 Pull-ups

50 Squats

15 Pull-ups

WOD Demo at CrossFit Brand X - video [wmv] [mov]

Thursday

Team Rodriguez at CrossFit Redding

Strength

Overhead Squat

3-3-3-3

Metcon

100 Double Unders

then.....

3 rounds of:
10 Deadlift
1 farmers walk 150m
800m run



Local Friends-Forever Athletes

We have the pleasure of having Jessica Seyfert train at our box who is the Managing Director for Forever Athlete™, an organization aiming to spark a widespread movement towards a more physically fit society. They believe life is a participation sport; thus, the reason Forever Athletes redefined the term ‘athlete’ to encompass nearly everyone.

Forever Athlete speaks exactly the same language that StoneWay CrossFit does. We desire to reach everyone and share the good news about functional training; it’s for everyone.

Their mission is to inspire everyone to unlock the athlete within. We’d like to offer you an opportunity to participate in the movement in your own community.

Click here to read more about Forever Athlete, get a FREE E-Book, and submit your own story.

Toward our mission, we’ve interviewed and surveyed masters athletes of varying ages and fitness levels. We’ve begun to share their “secrets” and habits via our blog, Facebook and most recently, our (free) E-Books, including The Admiral’s Comeback (available on Forever-Athletes.com). The purpose of this (free) Forever Athletes E-Book is to share the story of a real person, a real Forever Athlete, and share his secrets for getting back in the game and restoring healthy habits.

Retired Navy Admiral Bill Center and Forever Athletes™ feel this particular story serves as an excellent "prescription" for those needing the inspiration, confidence, and practical tips to discover or rediscover the right path towards a healthy, more active lifestyle.

Admiral Center shared his own story with Forever Athletes™ for the purpose of sparking awareness----awareness of the necessity to prioritize one’s own physical fitness and awareness that despite previous poor prioritization, it is never too late to restore healthy habits.

Thursday

Coach Jess rocking the HSPU's w/the band

Strength-Week 4 (Deload)

Deadlift/Clean

5 x 40%

5 x 50%

5 x 60%

Metcon

3 rounds of:

10 Overhead Squats

50 Double Unders

Wednesday

Strength

Front/Overhead Squat

5-3-3-1-1

Metcon

400m

50 Thrusters

400m

100 double unders

400m

October Burpee Challenge
15 + 6 = 21

The CrossFit Games Starts Tomorrow!

Thursday

Quote of the Day

"There's no abiding success without commitment"

-Anthony Robbins

(Gabe, Lil Deb and Andy just after running the Firecracker 5000)

Strength-Week 1

Press

#1 set 5 x 65%

#2 set 5 x 75%

#3 set 5 x 85%

Conditioning

100 Double Unders
50 Push-ups
100 Double Unders
50 Push-ups

for time

CrossFit Games This Weekend
As many of you know the 2010 CrossFit Games starts this Friday.  This year you can watch EVERY heat and EVERY event online without missing a beat.  To watch click HERE.  The CrossFit Games has been around since 2007 and has rapidly grown over the past 3 years.  This year 2009 Male Champion Mikko Salo defends his championship. 

Mikko Salo interview and training at CrossFit Santa Cruz - video [wmv] [mov]

There will be an open ceremony Tonight @ 6pm.  WATCH HERE

CrossFit Past Hightlights
CrossFit by Overload's 2009 Highlights
Windows/QuickTime
Jason Khalipa, 2009 Games
Windows/QuickTime
Jenny Olson, 2009 CrossFit Games (oldest competitor to finish all 8 events)
Windows/QuickTime

The McMillan Running Calculator

by Greg McMillan, M.S.

Ever wonder what pace you should be running in workouts? How 'bout when you run a 5K and want to know what you could run for 10K? Well, wonder no more. Since the mid-1990's, I've been working on a method that estimates your equivalent race performances using a current race time at any distance as well as giving the appropriate pace range for all the different types of workouts that you perform.

Who Looks Better Naked?

Quote of the Day

It was a high counsel that I once heard given to a young person, ” Always do what you are afraid to do.”

-Ralph Waldo Emerson

Strength-

Week 4

Press

5 x 40% of 1RM

5 x 50% of 1RM

5 x 60% of 1RM

Metcon-

Complete 5 rounds of:

50 Double Unders

400m run

This past Saturday we ended our "Looking Better Naked Challenge" with an ending ceremony.  We collected all the "before" and "after" photos then the group decided who were the top 3 contestants.  The overall contest lasted 6 weeks.  There were some people who were skeptic on what changes could really happen in 6 weeks.  After this 6 weeks the results proved that there could be real changes in a 6 week period.  Below are the "after" photos in the order they placed.

1st Place-Linnea G.

2nd Place-Juliet B.

3rd Place-Lisa B.

Our 1st place winner Linnea G. has been a member of StoneWay CrossFit since day 1.  She actually started with me before StoneWay CrossFit was even in existence.  In the month of July, 2009 she joined my bootcamps which were held at Wallingford park in Wallingford.  When she started she was desperate for a fitness program to change her life.  Linnea tried other diets and other fitness programs but none of them ever cut it.  Once she decided to joined  my bootcamp she'd forever be changed. 

Watch Linnea's journey over the past year and be inspired, encouraged and definitely motivated.

Kim and Crystal's Birthday WOD-6pm Class Cancelled

Quote of the Day

"No, it doesn't ever get easier. You wouldn't want it to either."

- Greg Glassman

Happy Birthday to Kim and Crystal!!!!!!!!!!!

Both of these girls hold a special place in my heart. These girls started training with me when I started training in downtown Seattle. A small amount of time went in between us as life happened but then we all shortly came back together. Kim started back when I was running my Bootcamp classes in Wallingford Park and Crystal jumped back in while Corey had his Bootcamp classes at Green Lake.

. 

Kim is a mom of 3 beautiful kids and who is an absolute rockstar at StoneWay CrossFit.  Big news is that just about 3 or 4 weeks ago Kim PR'd her deadlift at #211!  Overall we have known each other 3+ years but she has been apart of the SWCF family since the begining October 28th, 2009.

Crystal who originally started at a client is now one of our Coaches over at Mercer Island CrossFit.  Not only is Crystal disciplined in her own training she is dedicated in teaching others driving them to be their best.  Crystal is one of those girls that sets the pace for the rest which we all know is great motivation.  Overall I've known Crystal for 3 years but she has been a part of the SWCF family since the beginning, October 28, 2009.

"Kim and Crystal's Birthday WOD"

Complete 3 rounds for time:
26 Elbows to Knees + 43 Double Unders
26 Over Head Squats(#45/#65) + 43 Sprawls (burpee w/out push-up)

How to Get Stronger

Quote of the Day:

"I feel like I had a margarita on a empty stomach"

-Adam B. (after finishing "Eva")

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

How to Get Stronger

by Tim Schwartz, Pro Strength Coach

"Getting stronger is a complex issue that involves your nervous system and muscles working together to create as much strength (force) as possible. While genetics, nutrition, and supplementation can all play a role, the development of strength is mainly dependent on your training program."

Read More............... 

Human Growth Hormone: hGH

3/2/10

Strength:

Bent Over Row

5-5-5-5-5

Metcon:

Complete 4 rounds for time:

30 Double Unders

20 Sit-ups

10 Box Jump

Wasington CrossFit Sectional Highlights
by Adam Behringer


2010 Washington CrossFit Preliminaries from Adam Behringer on Vimeo.

Human Growth Hormone: hGH

 

Human growth hormone hGH - Don't waste money - and risk your reputation on human growth hormone; make your own instead!

One group of drugs with large ergogenic effects which continue to pose difficulties in detection are the peptide hormones, incuding EPO, IGF-1 and growth hormone. According to one press report of the time, an empty phial of growth hormone was found in a changing room at the Barcelona Olympics in 1992, fuelling a great amount of speculation on just how widespread this form of drug abuse might be.

Click HERE to read further. Courtesy of Peak Performance

Coach Scott's Training Log
Coach Corey's Training Log

CrossFit For The Triathlete

012510

AMRAP 20 minutes

50ft bear crawls
5 push jerks, #65/#95
10 Double Unders

Crossfit For The Triathlete
by Kevin Hughes

Terry's Journey
by Scott Rodriguez

Big time - Shane Hamman

This thursday the PM class will be moved to 4pm to allow coaches and athelets to be down town at 6pm to take part in the Cystic Fibrosis foundation fundraiers. Please make up the class any time you can during the week.
----------
This is Shane Hamman - he know whats up.


I want you to know about Shane for several reasons, for me one of the most important reasons is that Shane is injury free. Shane is lifting world record weight, Squatting, Snatching, Dead lift, Power Clean, Jerk, etc. and he practices this using nothing more than a broom stick to work on his technique. Proper technique builds more muscle, burns more fat and produces injury free results.
There are many people, such as doctors, trainers, "gym rats" that will advise against certain movements like deep squats or the dead lift. They do this because that is what they were told and so that is what they believe and pass on to you. Unfortunately for everyone this is an uneducated statement. If properly educated on correct form and proper movements you will see that these Olympic lifts are some of the most absolutely perfect movements to use during a workout. And this is why I choose to teach them, with correct form, during my classes.

Now, because of years of muscle imbalance, previous injuries and a sedentary lifestyle, not everyone will be able to achieve the complete range of motion when they begin. However, the ability to work through these setbacks and still achieve a better range of motion will teach the body and retrain the muscles to perform at a greater capacity, increasing a person’s over all functional ability.

----

WOD

12/1/09

 

15 Double Unders

15 Back extensions

20 Sit ups

 

5 Rounds

 

-Coach Corey

CrossFit Introduction

101509

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