Sunday

Suz getting psyched to lift heavy

WOD Schedule

CLOSED/ Rest Day

Read: 

When the open ends, life begins

Watch:

Changing his life one day at a time

Thursday

WOD Schedule

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

Yoga is Canceled

WOD

Snatch (power or squat)
5, 5, 3, 3, 1

4 Rounds
5 Bar Burpee Squat Snatch
5 Med Ball Wall Throws (Each Side)
5 Push Ups
5 Tuck Jumps

Read:

Would you go on a beer-only fast?

Watch:

This kid is awesome!

Saturday

Grand Opening/1 year Anniversary!

We are proud to say we are in our new location and at the same time celebrating our 1st year of being in business.  It has been a great year and we have had nothing but 100% of all of your support.  So come out today for our big event and enjoy the company of your fellow CrossFitters.  There may be people who you have never had to chance to meet yet, so today is the day!

Agenda:

9am-10am- Meet and Greet

10am-11am- WOD

11am-1pm- Eat and Hangout

Team WOD
(teams of 2)
400m run
100 Push-ups
150 Squats
200 Double Unders
400m run
*on the minute every minute do 3 burpees

One more time just in case you didn't get the chance to see this...


StoneWay Crossfit from Danielle Knight on Vimeo.

Friday

What's your sport?

Skill

“Weaknesses”

Whatever you are weak at practice it today!

Metcon

Hill Repeat

6-10 x 100m

rest however long you need to

Grand Opening!!!

This Saturday is our official Grand Opening/1 year anniversary.  Be there for a workout, good food and to meet some new people.  There will be NO 8am CLASS this Saturday.

Information
When: October 23rd
Where: 2 Dravus St., Seattle, WA 98109
Time: 9am to 1pm

Agenda
9am-10am: Greet and Meet
10am-11am: WOD
11am-1pm: Eat and Hang out

Pick a Teammate

Friday

Things that make you say "WTF"?

“When people ask if me I’m doing this to ‘tone up’”

– Kati Schizofrenetic Rosser

Recipe of the Day

Margarita Shrimp

Strength

Weighted Step-ups

4 x 8

(4 each leg for each 4 sets)

*use the 20" tire or 24" box

Handstand Hold

4 attempts

Rest-2 minutes

Metcon

(Grab a partner)

4 rounds of:

90 second Plank (elbows or hands)

KB Swing, #44/#25

*tally KB swings from each partner after 4 rounds are complete

*each partner is moving at one of the disciplines, then switches once the 90 seconds are complete

*If the partner doing the plank rests, drops, lifts their butt, the time stops while the KB partner is still swinging

*workout is complete once each partner has complete 4 rounds of each disciplines

Everybody needs a little pep talk, a little motivation, someone pushing them and overall watching out for their best needs.  Watch this video as Coach Cochran creates the environment he wants his ball players to live in.  Listen to the dialogue he has with the players.  He's not saying he'll be let down if they don't give it 100%, but they'll be letting themselves down.  "Make today count!"

Are Overhead Squats Safe?

Sunday

Things that make you say "WTF"?

“Going to the gym and people ask if you workout a lot. Why the f&%$ do you think we are there for?” 

-Bryon Cather

Recipe of the Day

Breakfast Egg Crepes

Rest Day

On the Safety and Efficacy of Overhead Lifting

by Mark Rippetoe, Lon Kilgore, and Kelly Starrett

This month we respond to the oft-heard conjecture that lifting overhead is inherently dangerous—i.e., that it is destructive of the shoulder. Conjecture, by definition, is required neither to comport with fact nor to offer testable proposition, and, as such, it is a ready vehicle for those limited in the skills, focus, or desire required to give thoughtful examination on any topic.

-Coach Glassman

Team WOD

Saturday

Things That Make You Say "WTF"?

"People on BOSU balls"

-Alexander Butt

Recipe of the Day

Butterflied Lemon Chicken on the Grill

(StoneWay CrossFit @ Maple Valley CrossFit)

"Team WOD"

AMRAP 3 minutes

5 Deadlifts, #225/#155

10 Double Unders

REST 2:00

AMRAP 3 Minutes

7 Burpees

7 Pull-ups

REST 2:00

REPEAT 1 more cycle
(total of 2 cycle performed)

This is a Team workout.  Each team will have 2 team members.  At each station one member will perform the movement while the other performs the other movement.  Partners can not switch until both are complete with each specific movement and reps.

The Champion Within
by Dr. Denis Waitley

"You carry the torch of a champion. You may not fully recognize it, but it is with you, wherever you go. Its fire is your winning spirit."

Do You Train?

Friday

Things That MakeYou Say "WTF"?

"People asking me what I take."

-Carl Reinhardt

Recipe of the Day

Carmel Power Bars without Carmel

(Max going over head)

Strength

Hang Clean

1-1-1

Metcon

AMRAP 15 Minutes

7 Front Squats, #155/#115

10 OH Walking Lunges, #35/#25

7 Burpees

10 OH Walking Lunges, #35/#25

Top 10 Checklist: Do You Train?

by Adam Spizman

"Throughout my years in the fitness industry, I've seen many things good and bad.  Working at a commercial gym for two years, I tend to see more bad than good."

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

Benefits of The Paleo Diet

Sunday

“Rest satisfied with doing well, and leave others to talk of you as they please.”

~Pythagoras

Recipe of the Day

BBQ Salmon in honey-mustard marinade

Rest Day

Benefits of The Paleo Diet

Typical western foods are low in minerals, vitamins and soluble fibre but high in fat and salt.

There is much evidence indicating that some of these dietary factors are important causes of common western disorders like heart disease, stroke and diabetes.

CrossFit Total Day

Wednesday

"Take calculated risks.  That is quite different from being rash."

-George S. Patton

Recipe of the Day

Broccoli and Apple Salad

Strength

"CrossFit Total"

Deadlift, 1 rep

Press, 1 rep

Squat, 1 rep

The CrossFit Total

by Mark Rippetoe

"The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary."

2010 CrossFit Games Finished

Monday

Quote of the Day

"If there is no struggle, there is no progress."

-Frederick Douglass

Strength-Week 2

Press

#1 set: 3 x 70%

#2 set: 3 x 80%

#3 set: 3 x 90%

*last set perform max reps

Metcon

"Fran"

21-15-9

Thrusters

Pull-ups

Watch the archive footage of the 2010 CrossFit Games.

If you missed any of the footage of the CrossFit Games this past weekend definitely catch yourself up by visiting http://www.live.crossfit.com/. 

The long weekend has finally come to an end and there has been two dark knights crowned as The Fittest Athletes on Earth.  There was a total of 6 events performed over the past 3 days.  Mikko Salo who was the 2009 Fittest Man on Earth came short this year but he place in a high 5th place.  There was absolutely no weak links this year, only a big group of amazing athletes. 

Men's Top Results

1st Place: Graham Holmberg

2nd Place: Rich Froning Jr.

 3rd Place: Chris Spealler

Women's Top Results

1st Place: Kristan Clever

2nd Place: Annie Thorisdottir

3rd Place: Valerie MacKenzie Voboril

Watch the CrossFit Games Online

Friday

Quote of the Day
"The only thing we have to fear is fear itself"
-Franklin D. Roosevelt

Metcon

5 rounds of:

25 wallballs, #20/#12

KB Swings, #53/#35

WATCH CROSSFIT GAMES LIVE HERE

 

The Power of Fitness: Real Women Share Their Stories

How effective is CrossFit?  Can it really make me a more efficient person outside of the gym?

Read this article as this woman tells the story of waking up in the middle of the night and having a man inside her apartment.  She not only lived to tell the story but she kicked this would-be rapist out of her apartment and gives all the props to CrossFit.  CrossFit not only is it fun and exciting it helps you become the most efficient human being you can be.

How Important is It to Have a Workout Partner/Accountability?

Answer: Very Important

[wmv] [mov]

CrossFit Endurance + Paleo?

Wednesday

Quote of the Day

"It was the best of times, it was the worst of times"

-Charles Dickens

(Andy PR'ing his Deadlift, #400)

Strength-Week 1

Back Squat

#1 set 5 x 65%

#2 set 5 x 75%

#3 set 5 x 85%

*last set perform max reps

Metcon

"Nancy"

5 rounds of:

400m run

15 OH Squats, #95/#65

CrossFit Endurance+Paleo=Ass-kicker!

by Robb Wolf

So for the people out there who do not know who Robb Wolf is, he is the Paleo Guru in the CrossFit community.  His box is in Chico, California (NorCal represent!), also known as NorCal CrossFit/NorCal Strength and Conditioning. 

Who Looks Better Naked?

Quote of the Day

It was a high counsel that I once heard given to a young person, ” Always do what you are afraid to do.”

-Ralph Waldo Emerson

Strength-

Week 4

Press

5 x 40% of 1RM

5 x 50% of 1RM

5 x 60% of 1RM

Metcon-

Complete 5 rounds of:

50 Double Unders

400m run

This past Saturday we ended our "Looking Better Naked Challenge" with an ending ceremony.  We collected all the "before" and "after" photos then the group decided who were the top 3 contestants.  The overall contest lasted 6 weeks.  There were some people who were skeptic on what changes could really happen in 6 weeks.  After this 6 weeks the results proved that there could be real changes in a 6 week period.  Below are the "after" photos in the order they placed.

1st Place-Linnea G.

2nd Place-Juliet B.

3rd Place-Lisa B.

Our 1st place winner Linnea G. has been a member of StoneWay CrossFit since day 1.  She actually started with me before StoneWay CrossFit was even in existence.  In the month of July, 2009 she joined my bootcamps which were held at Wallingford park in Wallingford.  When she started she was desperate for a fitness program to change her life.  Linnea tried other diets and other fitness programs but none of them ever cut it.  Once she decided to joined  my bootcamp she'd forever be changed. 

Watch Linnea's journey over the past year and be inspired, encouraged and definitely motivated.

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

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.

CrossFit Endurance-Brian MacKenzie

Quote of the Day:

The will to excel and the will to win, they endure. They are more important than any events that occasion them."

-Vince Lombardi

AMRAP 15 minutes

12 WallBalls, 20/12

10 Weighted Sit-ups, 45/25

12 Deadlift, 225/135

Brian MacKenzie of CrossFit Endurance—The Most Dangerous Man in Endurance Training!

by Trimax Fitness

"So, you want to do your first endurance event (anything over 2 hrs)? I know, you’re thinking where to begin?"

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.

May Challenge-"Looking Better Naked Challenge"

In May, StoneWay CrossFit will be holding its 1st Looking Better Naked Challenge. The challenge will be open to ALL StoneWay CrossFit and Fitness Lab members.

What is it and why?

 The Looking Better Naked Challenge is all about living healthy, feeling better and looking awesome naked. This challenge is 6 weeks and is for EVERYONE!  It's strictly about changing your appearance and not based on pounds. The man and woman with the most transformed body will be determined the winner.  Eventhough pounds are not the focus, you will see them drop, it will vary between 5-15lbs, some may also experience weight gain (in a good way). Either way, this will be a great way to kick start your looking better naked body!

What are the Rules?

1)   Nutrition Seminar/Initial Photo Shoot- Saturday, May 1st @ 8am (before 9am class)

• 
  
  Make up Photo- Monday, May 3rd- Saturday, May 8th

2)  Contest last 6 weeks (May 3rd-June 19th)

3)  Costs: $30

4)  Each participant will have a before and after photo

• 
  
  Frontal/side/back shot
• 
  
  Men-shorts
• 
  
  Women-shorts and sports bra/bikini

5)  Must be present at ceremony on Saturday, June 19th to be eligible to win the contest

6)  Person with the most improvement takes the prize!

7)  Person with the most improvement by change of appearance takes the prize!

8)  A person can participate in the contest and not have photo taken (but you cannot win any prizes)

9)  Must have “After” photo taken between June 14th-17th

Will my photos end up on the StoneWay CrossFit site?

No photos will be posted on the internet or used for marketing without a participant’s permission. No photos will be on display at the gym. Only the participants will get to see the before and after photos

StoneWay CrossFit Nutrition Seminar

We will be meeting at 8am for our Nutrition Seminar along with posting our nutrition seminar on May 1st, 2010 online. In this seminar you will be given list of good foods and bad foods, Paleolithic and Zone diet information, meal planning tips, and a website you can post your food so other can see your foods and you can see others. You are not required to attend or watch this seminar but are highly encouraged.  After the seminar we will be having a "before" photo session. Each week we will post a client we interviewed so they can share helpful tips for the journey.

How do I sign up?

You may sign up on the day of the photo shoot, but to help us prepare it would be helpful if you signed up via email (coachscott@stonewaycrossfit.com) ASAP! You may pay with cash or check on Saturday May 1st. Feel free to invite any friend or family members to join in on the fun. When you sign up, your name will be put on a list along with the best email address to reach you. We will send out all documents that will help you prepare and succeed in this challenge.

We will be encouraging everyone at StoneWay CrossFit to join the challenge. Any link or helpful tip we have, we will pass to you through your email. We will share people’s experiences throughout the challenge with personal interviews that will hopefully help and encourage you. Other gyms that have done similar challenges have found that the folks who log their food intake and share their log with others are the most successful in the challenge.

Obviously, a potentially huge cash prize would be awesome to win, but in reality, everyone who participates and completes the challenge will be a champion Nutrition is the foundation of being fitter and ultimately living a better life. The Looking Better Naked Challenge is a step in the right direction. Our goal is not to stop this “fashion” on eating good and living better after this 6 week challenge but to start a trend of clean living for life. If you eat well and clean you perform a lot better in everything you do!

End of School Party

June 19th will be the day we all meet up and determine the winner.  Ceremony will begin @ 10am.  We will all go over everyone's before and after photos then we will vote.  We will be voting on who has made the most dramatic change.  Both Males and Females will be in different categories.