Friday

The way you might feel after today's open WOD...Just a little bit gassed.

Schedule

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

Open Gym

4 pm

WOD

CrossFit Games Open WOD 11.2

9 Deadlifts (155/100)

12 Push-Ups

15 Box Jumps (24"/20")

Read:

Are you bulletproof? 

Watch:

Page Nutt demonstrates the WOD. Do you think her push-ups are legit? You be the judge

Coach Scott's Birthday WOD

 Quote of the Day:

"It doesn't have to be fun, to be fun!"

(Coach Scott's CrossFit Idol, Freddy Camacho)

"Coach Scott's Birthday WOD"

16 Muscle-ups

32 Burpees

32 Double Unders

32 Push Press/Push Jerk, #75/45

32 Double Unders

32 Squat Cleans, #75/45

32 Double Unders

32 Snatches, #75/45

32 Double Unders

32 Push-ups

16 Muscle-ups
(WOD designed by Coach Corey)

This was the first CrossFit Journal that I read and have been hooked ever since.  Read this article and pass it on to all your triathlete buddies, weightlifting buddies and the other friends who go to step aerobic class.

What Is Fitness and Who Is Fit?

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.............Read more.

Leaning Challenge Winners Released!

2/22/10

AMREPAP (as many repetitions as possible) 20 minutes:

7 Jump rope “double-unders”

7 Pull-ups

7 Push-ups
Scored by number of reps completed in 20 minutes

1st "Leaning Challenge" Winners

1st Place-Adam B.
Before

After

2nd Place-Katie B.
Before

After

3rd Place-Terry R.
Before

After

We started our 1st "Leaning Challenge" on December 15th and ended February 1st.  Throughout this whole competition we all kept a food log and we had a forum for everyone to post recipes, daily intake, or simply put down there thoughts for the day.  The 3 winners from our 1st "Leaning Challenge" were very dedicated at doing exactly that.  There were days that were easy and other days that it was a struggle to eat so healthy. 

Adam, Katie and Terry are currrent regular attending members of StoneWay CrossFit who work very hard everytime they show up for the daily WOD.  Adam started training with Corey Mcgee in November 2009 and quickly adopted CrossFit as his workout of choice.  He registered for the CrossFit Journal shortly after starting his training with Corey.  It was there that he started watching past CrossFit games video's and reading their helpful articles.  Katie has been trainining with Corey since August 2009.  She has devoloped so much since the late summer of 2009.  Katie can currently perform 13 pull-ups in a row right now.  She workouts out at StoneWay CrossFit and Mercer Island CrossFit.  Terry has been training with me (Scott Rodriguez) for over 2 years now and has develop so much.  When we started she was only walking.  She currently has lost 57lbs since January 2008 and now runs, jumps, row, olympics lifts, does pull-ups, swings kettlebells and so much more.  She is also currently registered for the Lake Steven Half Ironman in August.  Terry has always logged her food since we started but it was the Paleo/Zone combination that helped her lean down so much more.

Congratulations Adam, Katie and Terry!