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

Saturday

WOD Schedule

9am

"Saturday Team WOD"

With a partner, accumulate as many points as possible in 20 minutes

Squats=1 point

Push Ups=2 points

Burpess= 3 points

You may only alternate with your partner at each 2 minute point.

Read

The New Energy- Liquid Crack In A Can

by Jorg Mardian RHN, CPT, MT, CKS

"Murph" has come back to StoneWay CrossFit!

Quote of the Day:

"When in doubt, go forward and go hard."

“Murph”

1 mile run

100 pull-ups

200 Push-ups

300 Squats

1 mile run

Northwest Regionals, Women's Competition

This is a collection of all the events at the Northwest Regionals featuring some amazing women.  If you look real close you may even see your very own coach representing doing some judging.  This was a fun filled weekend without a dull moment.  Watch and be impressed with the strength, stamina, power, that each of the women present during each event. 

Day 2 Highlight from the Northwest Regionals

Turn Back the Clock

This is the very first time "Murph" came for a visit.  This was a modified version of "Murph", so if you were with us back then you'd agree that this was a beast of a workout.  I wonder what it will be like today?

Team WOD Saturday-Happy May!

Quote of the Day:

Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."

- L.G. Elliott

Orange Coast CrossFit

Real People, Real Stories

Today's Nutrition Seminar/Photo Shoot Starts

@ 8am

800m Run

150 Burpees

150 Power Snatches

150 Push-ups

150 Squat Hops

400m Run

100 Burpees

100 Power Snatches

100 Push-ups

100 Squat Hops

800m Run

 

Rules:

1) Teams of 3

2) 1 member can work at a time

3) Have Fun!

WAKE UP FRESH GUARANTEED!
by Ajay Mirwani

Need a little extra for your day?
Go to http://www.crossfitendurance.com/ and mix with our WOD's.

The Pull Up Exercise: How to Use a Chin Up Bar

3/9/10

Strength

Weighted Push-ups

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

Weighted Sit-ups

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

Metcon

“Death by 10 meters”

Complete 1x 10m sprint on the minute of every minute matching the minute. (Example 1st minute: 1 x 10m, 2nd minute: 2 x 10m, 3rd minute: 3 x 10m, etc) Continue until you can’t meet each minute on the minute. Must slap the ground with each 10m completed.

The Pull Up Exercise: How to Use a Chin Up Bar

By Elizabeth Quinn, About.com Guide

What is CrossFit and Is It Good For Triathletes?

1/30/10

“Saturday's Laundry List”

Complete 1 round for time:

Run 800m

75m OH Lunges, #10/#25

50m Broad Jumps

25 Burpees

50 Push-ups

75 Sit-ups

What is CrossFit and Is It Good For Triathletes?

by Claire Lunardoni

The off-season is the time of year when triathlon experts agree that everyone should head to the weight room. Muscle is eatten away over a season of long, exhaustive aerobic exercise, and winter is the time to build back your muscle mass and increase power for faster biking, more efficient running, and injury prevention.

Tabata Tune Up!

103009

"Tabata Something Else"

Pull-ups

Push-ups

Sit-ups

Squats

*each exercise will have 8 rounds, 20 seconds max effort, 10 seconds rest. Total of 32 intervals.

Tabata Tune Up

By Matt Fitzgerald

The Tabata Protocol isn't easy, but it can dramatically increase your aerobic and anaerobic capacity in just minutes a month.

As with many things, fitness results have to be earned. The fact is, nothing works if you don’t, and there may be no better proof of this principle than the Tabata Protocol. This unique workout has been shown to produce astonishing fitness gains, despite taking just 14 minutes to complete — and that’s if you include a five-minute warm-up and a five-minute cool-down. In other words, the workout itself takes a mere four minutes. But be forewarned: It is one tremendously tough workout.

Just ask Ed Reis, 33, a management consultant in Mission Viejo, Calif. He’s very familiar with the Tabata Protocol, which consists of six to eight 20-second intervals performed at absolute maximum intensity on a stationary bike (or any appropriate exercise), separated by 10-second periods of rest. He was introduced to the workout by his personal trainer, Brian MacKenzie, CFT, CCS, owner of Genetic Potential and CrossFit Newport Beach, training facilities in Newport Beach, Calif.

“The first time I did Tabata,” Reis recalls, “I looked at my heart-rate monitor about a third of the way into the session. I saw a bigger number than I had ever seen before, and I thought, I have how many more of these?!”

Reis was able to complete the workout, but admits he still gets butterflies every time MacKenzie prescribes another set of Tabata intervals. “Some days I would definitely rather do a longer workout than go that hard!” he says. “But the results are worth it. Within a couple weeks, my legs got stronger, I had more energy, and I could play soccer and basketball for much longer before I got tired.”

MacKenzie concurs. “Doing Tabata intervals will enhance the overall benefits you get from training, from fat loss to strength development.” In other words, if you want to crank up your fitness and you’re willing to work hard to get there, Tabata might just be the ticket.  Click HERE to ready further, courtesty of Experience Life Magazine.

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.

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.

Tabata What?

101209

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