Tuesday

Skylee working hard to get a weighted pull up

WOD Schedule

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

Yoga

7pm

WOD

Deadlift

5, 5, 3, 3, 1

Push Press

5, 5, 3, 3, 1

AB Series

Repeat cycle 2 or 3 times with 1 min rest between each round

Leg Drop x 8 each leg

Toe Touches x 8 each leg

Hip Lift x 8

V-up x 8

Knees to Chest x8

Read: 

Scientists have found antibodies that prevent most HIV strains from infecting human cells. Holy cow!

Watch:

3 Part Progression on Muscle Ups without a false grip from gymnasticswod.com

        

                                                

Tuesday

Molly and Molly completing games workout 11.1

WOD Schedule

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

Yoga

7pm

WOD

Buy In:

30 Hollow Rocks

Strict Press

3x12 @ 65% of 1RM

Finisher:

21-15-9

Push Press

V-up

Read:

Meat vs. Wheat from Primal Wisdom. Interesting article with info from the China Study!

Wednesday

Gabe killing a box jump

WOD Schedule

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

Open Gym

4pm

CrossFit Essentials

6pm

*Graduation Day

WOD

Push Press

5-5-3-1

1000m Row

21-15-9 

Thrusters

 Bent over Row

1000m Row

Read and Watch:

Check out the Instructions for Workout 11.2. Are you ready for workout number two of the Open? 

Tuesday

Austin doing his weighted push-ups

SIGN UP for the CROSSFIT OPEN TODAY

Join StoneWay CrossFit

WOD Schedule

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

OPEN GYM

7am

Yoga

7pm

WOD

Deadlift 5 rep Max

(15 minute cap)

18-15-12

Deadlift, #95/#65

Hang Clean, #95/#65

Push Press, #95/#65

Watch:

Saturday

Team WOD crew

WOD Schedule

9am

"Saturday Team WOD"

3 rounds of:

(45/35)

50 SDLHP

50 Front Squats

50 Press (strict/push/jerk)

200m run

*bar can not touch the ground during the round, if so 5 burpees by each member of the team

Watch:



Friday

Andy in Barbados

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

Push Press

5-5-5

AMRAP 7 minutes

7 Burpees

7 KB High Pulls, 44/35

 15 Things CrossFit Has Taught Me About Life

by CrossFit Lisbeth

1. If I think it’s heavy, it will feel heavy.

2. If I complain, no one wants to stand near me . . . except other complainers.

3. Finishing last is okay sometimes.

4. Finishing first feels great . . . if a bit lonely.

5. Mom was right: Stand up straight.

The entire list...................

Monday

NO 10am CLASS

Strength

Push Press

5-5-5-5

Metcon

10-8-6-4-2

pull ups

Burpees

Double unders

Sit ups

Ball Slam #75/55

Wallball #75/55

Monday

Classes Cancelled

10am

Strength

Back Squat or Front Squat

1-1-1

Press or Push Press

1-1-1

Deadlift or Clean

1-1-1

Warm up as much as you need but when it comes to attempting your 1RM you will have 3 attempts only

***SAVE THE DATE***
This Thursday (Thanksgiving) we will be having our "Thanksgiving Throwdown" @ 9am.  Get up early work hard and then get ready to eat and sleep all day.

Monday

Strength-Week 4(deload)

Press/Push Press

5 x 40%

5 x 50%

5 x 60%

Metcon

5 rounds of:

10 Medicine ball squat cleans

10 Push-up
*after each push-up roll to the left then alternate to the right 

Tuesday

Strength-Week 3

Press or Push Press

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

"Randy"

75 Power Snatches

Tabatatastic

Friday

September Endurance Challenge

Run 5K

(Kelsey in Spain)

Strength

Week 1

Push Press or Push Jerk

5 x 65%

5 x 75%

5 x 85%*

*max reps

Metcon

"Tabatatastic"

Push Press, #65/#45

Double Unders

Air Squats

Need a Hobby? Cyclocross Sound fun?

CrossFit Endurance FAQ

Quote of the Day

"Jerks, Snatches and Good Clean fun!" 

"Team WOD"

(teams of 2)

100 KB Swings, 1.5 pood/1 pood

25 burpees

100 toes to bar
200m run

100 Push Press, #65/#45

25 Burpees

100 Air Balls, #20/#12

CrossFit Endurance FAQ

Many of you have been talking to me about CrossFit Endurance (CFE) and asking me if this program is for you?  As I have told many of you, If you have been doing CrossFit for more than 4-6 months you are ready.  Click on the LINK and read about all the benefits and drawback.

I have appreciated all the inquiries about CFE, keep the questions coming and we'll get you accross the finish line.

Why Do You CrossFit?

Quote of the Day

"Fear is a reaction. Courage is a decision."

-Winston Churchill

Strength

Press or Push Press

5-3-3-1-1

Metcon

Complete 5 rounds of:

50' OH Lunges, #45 barbell

21 Burpees

Coach-11:01

CrossFit - The Hardcore Fitness Trend That'll Suprise You

by Muscle Tech

I always love to read other magazines and see what they have to say about CrossFit.  Some are big supportes and others are 100% haters but regardless of their stance it's a great way to get an outsiders view.  I once heard that you are completely ignorant if you fail to hear the opinions of others different then yourself.  Therefore as much as I love CrossFit and agree how efficient it is along with being such a complete program, I will always keep reading and looking for something better.  If I do not find something better than that means I currently am teaching and coaching the most efficient program out there.  

So, I will alway encourage my athletes to keep looking for the next best thing out there and do not be ignorant.  Coach Glassman has been known to say the same exact thing, "if there is a better program out there, show me!"

Question of the Day

Why do you CrossFit?

post response in comment

The Overhead Lifts

Quote of the Day

“Intentionally placing yourself in the position of having to complete a task when you don’t know if you can is the single best way of preparing to be in that position unintentionally.”

 – Mark Rippetoe.

Strength-Week 2

Military Press

Set #1- 3 reps x 70% 1RM

Set #2- 3 reps x 80% 1RM

Set #3- 3+ reps x 90% 1RM

(max reps as possible)

Metcon

AMRAP 3 minutes

#1-Press

Rest-3 minutes

#2-Push Press

Rest 3-minutes

#3-Push Jerk

*You can rest in the over head position, if you set bar down = 5 burpee penalty

*If you drop and empty bar, compared to putting down = 10 burpee penalty

*MUST perform burpee before next heat

Shoulder Press, Push Press, Push Jerk- The Over Head Lifts

by Greg Glassman

The Truth About CrossFit

012910

Class Schedule Today:
6am-Strength and Metcon
1pm-Strength and Metcon
 *Cancelled Today(1pm)
5pm-OnRamp
6pm-Strength and Metcon

Complete 4 rounds of:

7 cycles of: #65/#95

Power Clean

Front Squat

Push Press

*Rest 90 seconds between sets

*Do Not Set Weight Down, unless it is between rounds

*If weight is set down, count number of drops and perform and equal amount of burpees as a penalty.

The Truth About CrossFit

by Chris Shugart

Fight Gone Bad Returns

121209

"FGB"

1) WallBall

2) SDLHP (sumo deadlift high pull)

3) Box Jump

4) Push Press

5) Burpees

3 Rounds

* each station's duration is 60 seconds, every 5 minutes each team takes a 60 second break