Working Out for Two

Monday

Things that Make You Say "WTF"?

“People who look at me funny when I offer chalk…especially when they are doing heavy deadlifts.”

– Yuri Harsh

Recipe of the Day

Shrimp "Grok-amole" Salad

Strength

Over Head Squat

5-5-5

Metcon

"SQT"
Three rounds for time of:

10 Ground to overhead, #95/#75

200 yard Shuttle sprint

(50 yards there and back twice)

Working Out for Two

by Lauren Joseph

Lauren Joseph CrossFits throughout her pregnancy and is back on the C2 only a week after giving birth to a healthy baby girl.L

Are You Strong Enought?

 Quote of the Day
"Love your body and make it hate you!"

Strength-Week 4

 (Deloading)

Back Squat
#1 set 5 reps @ 40% 1 RM

#2 set 5 reps @ 50% 1 RM

#3 set 5 rep @ 60% 1 RM

Metcon-

30 Wall Ball, #20/#12

30 Ground to Overhead, #95/#65

30 KB Swing, 1.5/1 pood

30 Overhead Squats, #95/#65

30 Burpees

Strong Enought?

by Mark Rippetoe

We are all in need of strength, without strength we are weak and eventually are lacking in an area of life.  One reason why we started the Wendler 5/3/1 program was to focus on each of our strengths and help us realize we all need to increase it, while we are working on each of these movements we are also practicing.  One thing to know is that tfor us to get strong we need to lift heavy stuff and to get better with our technique, we need to practice.

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)

Over Head Squat Day!

Quote of the Day:

If you don't like something, change it.  If you can't change it, change your attitude.  Don't complain."

-Maya Angelou

CLASS SCHEDULE THIS WEEK

Over Head Squat

5-5-3-3-3-1-1-1-1

AB CHALLENGE

Plank-max hold

x3

*post longest hold

How to Do CrossFit Gymnastic Moves

CrossFit is a hybrid workout approach that borrows strength, power and endurance style exercises from many different fitness disciplines. One of CrossFit's favorite sports is gymnastics since gymnasts are some of the best trained, most flexible..........Read More.