Food Decisions

Quote of the Day

"This is gonna suck....follow me!"

1 mile run

100 Deadlifts, #65/#45

75 Pull-ups

50 Back Extensions

25 Burpees

Fast Food

by CrossFit, Inc

Whenever it's time to eat do you ever say to yourself, "What do I want to eat?".  Sure we all do, the most important part after that is what we choose to eat.  Do we make a decision off of our "day"?  Is it a busy day or a "non-busy" day.  Do we make our decisions whether our day is "busy" or "non-busy"?  I'm pretty sure we will all say "yes" to that.  Why don't we make good decisions no matter what kind of day we are having? 

Post your comment and how you think making a better decision would be possible

"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?

Core Conditioning Program

Thruster

5/5/3/3/3/1/1/1/1
*warm up with repetitions of 5, when rep 4 and 5 get difficult your workout has begun

Just what is a "core strength and conditioning" program?

CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the "core curriculum". This is the stuff that everyone needs. Second, we are a "core" strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we've met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.

Watch Day 2 of the Hawaii Sectionals

This is by far the hardest sectionals we have seen yet this year.  So any of the athlete you see in this video are pure warriors!

NorthWest Harvest Fundraiser WOD and Thanksgiving Health and Fitness Survival

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100m Farmers Walk

Deadlift

25m Sprints

Ring Row

Rest

*duration of each exercise is dependent on how long takes each group member to complete station 1 (100m Farmers Walk)

Thanksgiving Health and Fitness Survival

Make sure that the turkey is the only thing getting stuffed this year!


Yes it is possible
Thanksgiving... the second food based holiday of the season. The average American gains 7-12 pounds between Halloween and New Year's. Last month we addressed challenges specific to Halloween. Thanksgiving typically begins the alcohol part of the Holiday season. If you are planning on enjoying the holiday festivities with social drinking here are some tips which will keep you from sabotaging your weight loss or health.

For those not already on a fitness or nutrition regimen, so also starts "It's the holiday season, I will start my diet on the first of the year- itis."

If you haven't started a fitness program yet, why wait? Why not give yourself the gift of a fit, trim body this year? You can have a good time this holiday season without finding yourself 10 pounds heavier in January

Click HERE to read further, courtesy of http://www.fabulousfoods.com/

Thanksgiving Day workout to benefit NW Harvest

9am is the ONLY class on Thursday - Show up and get a great workout and help raise money for N.W Harvest

While most people spend Thanksgiving eating all day, not everyone is quite as fortunate. That’s why certified trainers Corey McGee and Scott Rodriguez are giving all proceeds from a Thanksgiving Day workout to Northwest Harvest.

On Thursday, the owners of Stone Way Crossfit are holding their first Thanksgiving Day Calorie Implosion. They’ll be partnering with Denali Fitness to try to raise $10,000 for the hunger relief agency. Coach Corey says, “Lots of people don’t do anything but eat on Thanksgiving. We thought this was a great opportunity to give back to people in the community where we work and live who need help at this time.”

The 50-minute class will focus on functional, “real-life” movements that are done as fun team challenges. Class begins at 9 a.m. this Thursday at The Fitness Lab (3410 Stone Way) and is open to the public. Suggested donation is $20 with 100% going to Northwest Harvest. You can sign up in advance by emailing info@stonewaycrossfit.com or by calling Coach Corey at (206) 465-2727. Walk-ins are also accepted.

Courtesty of http://www.fremontuniverse.com/, Heidi

Improving Running Mechanics

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30 Bench Press 50% body weight

400m Run

20 Bench Press 50% body weight

15 Burpees

10 Bench Press 50% body weight

400m Run

*Post time in comment

Improving Running Mechanics

by Karl Keissler & John Blauman

We have outlined a model of acceleration mechanics that emphasizes the importance of training the body to handle explosive single-support applications of force (as described in issue 44 of the CrossFit Journal). Moving the body from zero to 20 mph (11.25 seconds per 100 meters) is a seemingly simple yet highly complex task for the athlete to perform. It requires specific strength applied in a purposeful, concerted manner.

When performed properly, it can be a real thing of beauty. When the athlete is untrained or improperly taught, however, it can be devastating to the body. Fortunately, high-velocity running is a skill that can be improved in every athlete, by improving either stride length or stride frequency, or both.

Biomechanics teaches us that human movement can be traced along three planes: the sagittal/ longitudinal (splitting the body from side to side); the frontal/lateral (splitting the body from front to back); and the transverse (splitting the body horizontally, as to account for rotation.) Most people think of high-velocity running as occurring in just one plane--only as moving the body forward in the shortest amount of time. But running is much more than that. We cycle the arms and legs through the front and back, we move our bodies from right and left, and we fight rotation in our trunk.

 If you want to read further email me at coachscott@stonewaycrossfit.com, courtesy of CrossFit Inc.

A Beginners Guide to CrossFit

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HERO WOD - Timothy*

 125m Run

KB swings #35/55

 Squats

AMRAP in 20 minutes

Continue each movement for as long as it takes the runner to return. Runner goes to KB swing. KB swing goes to squats, squat goes to rest. Count every rep.

*Tim Brenton Seattle Police officer killed in the line of duty 10/31/2009

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A Beginners Guide to CrossFit

by Greg Glassman

Coach Greg Glassman offers a beginner’s guide to CrossFit that focuses on problems and solutions. Nearly every aspect of our model is at odds with the fitness magazines and programming in commercial facilities. CrossFit is a leader in the fitness community.

By definition functional exercises call for an essential bit of human capacity. Due to strength or injury, often a particular exercise is not immediately possible. In nearly every case what we do is find a method to reduce the load to insignificant levels while preserving precisely the line of action or substitute movements of similar lines of action that will prepare for the missing capacity. Any weightlifting exercise can be done with a broomstick or PVC pipe. Every bodyweight exercise can be substituted with gateway movements.
The CrossFit approach is to embrace, study, practice, and train for functional mastery. CrossFitters at every level are on the same path - moving from functional competence to functional dominance.

Not being able to complete a WOD doesn’t mean that you can’t do CrossFit. Taking a WOD and reducing the load, cutting the reps, dropping a set, taking longer rests, and sitting down three times during the workout is still doing CrossFit. In making these modifications the athlete is merely turning down the intensity.

Expecting elite fitness from comfortable efforts is naïve, while going too fast is dooming. Our simple charter of functionality, intensity, and variance gives so much latitude that resources cannot be a serious obstacle to CrossFit training. To ready further, CLICK here, courtesty of CrossFit Inc.

The Kettlebell Swing

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400m Run

21 Pull-Ups

 21 Sit Ups

400m Run

15 Pull-ups

15 Sit ups

400m Run

9 Pull-ups

9 Sit ups

The Kettlebell Swing

by Greg Glassman

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction?

While admitting a penchant for iconoclasm, we are not contrary solely for the sake of being contrary. Rational foundations for our programming, exercises, and technique are… Continue Reading, courtesy of CrossFit Inc.

What are "They" Saying about Us?

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200m run
8 dips

10 squats

14 lunges

20 PVC jumps

4 Rounds

See what "Outsiders" are saying about us. What we are doing is not for the "weak" and not for the "weekend warrior". As I continuously say "My girls will mess you up", that is a straight pride saying and I hope all you ladies take great pride in that. Read this Muscle and Fitness article and be excited, encouraged and absolutely inspired!

Click HERE to Read.......