Thursday

Skill

2 minute Max Double Unders

Metcon

Complete 5 rounds of:

50 Lunges

15 Power Clean, 95/65

7 HSPU

Amanda Miller at the 2009 CrossFit Games - video [wmv] [mov]

Wednesday

Strength

Weighted Pull-ups

5-3-1-1-1

Metcon

Every minute on the minute perform 7 sit-ups, then complete as many thrusters as possible in the remaining of the minute.  Stop when you reach 100 thrusters

Best Shoulder Mobility Ever

by Kelly Starrett

God's Workout

Quote of the Day:

"Develop the capacity of a novice 800m track athlete, gymnast, and weightlifter and you'll be fitter than any world class runner, gymnast, or weightlifter."

(Juliet setting a new deadlift PR)

Rest Day

Active Rest Day

AB CHALLENGE

Rest Day

In This Week’s Magazine: God’s Workout

by Virgina Heffernan

The superfit walk among us. They saunter or strut, depending on whether they’re showcasing their magnificent agility or their oxlike strength. They ignore the chatter in the health media over treadmill.....................Read More.

 

Forging Mental Fitness

2/19/10

Strength

Shoulder Press

5-5-5-5-5

Metcon

Complete 10 rounds for time:

KB Swings

10-9-8-7-6-5-4-3-2-1

Burpees

1-2-3-4-5-6-7-8-9-10

Forging Mental Fitness

by Jim Decker

In his response, Coach Glassman said something about how

“Linda” seemed like a good workout when it was created,

but it has become the most hated workout of the day (WOD).

According to Coach, "Anything that gets that kind of reaction has to be effective!"

Seattle's StoneWay CrossFit says,"Take the Day Off!"

2/14/10

Happy Valentines Day StoneWay CrossFit!

Rest Day

The Myth of Core Stability

2/12/10

Strength:

Muscle Snatch

1-1-1-1-1

Metcon:

Complete 21-15-9 of:

Wall Ball (#20/#12)

Sit-ups

Box Jump (24”/20”)

The Myth of Core Stability

by Professor Eyal Lederman of CPDO Ltd. in London.

 

The principle of core stability has gained wide acceptance in training for prevention of injury and as a treatment modality for rehabilitation of various musculoskeletal conditions in particular the lower back. There has been surprising little criticism of this approach up to date. This article will re-examine the original findings and the principles of core stability and how well they fare within the wider knowledge of motor control, prevention of injury and rehabilitation of neuromuscular and musculoskeletal systems following injury.