Saturday



WOD Schedule

9am

Team WOD

AMRAP 12 minutes

12 Knees to Chest

12 Medball Clean

12 Strict Press

then...........

1 mile run

Watch:

"Dede Moreno: CrossFitting with Osteopenia" - video [wmv] [mov]

Thursday

WOD Schedule

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

OPEN GYM

7am

Nutrition Seminar

5:30pm

Yoga

No Yoga Tonight

WOD

Max Double Unders

3 x 60 seconds

1 minute Rest

"Tabata Thursday"

20 sec(work): 10 sec(rest) x 8 rounds

Push-ups

Sit-ups

Chin-ups

Mountain Climbers

Read:

Tabata Training: Is Tabata Training the Ultimate Cardio Workout?

by Squidoo

Wednesday

21-18-15-12-9-6-3

SDLHP

Knees to Elbow

Sunday

Rest Day

Who is Miranda Oldroyd?
If you haven't heard of Miranda Oldroyd, she's a CrossFit HQ trainer and owner of CrossFit 801.

WOD Demo with CrossFit 801

Tuesday

Strength-Week 3

Press or Push Press

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

"Randy"

75 Power Snatches

Thursday

Fieldtrip on the dock

Strength-Week 2

Back/Front Squat

3 x 70%

3 x 80%

3 x 90%*

*max reps

Metcon

On the minute of every minute perform 1 swing and 1 sit-up for the 1st minute then rest, 2 swings and 2 sit-ups the 2nd minute then rest, etc.  Contiue until you can not keep up with the next minute.

Perform these movments:

Kettlebell Swing

Sit-ups

Monday

UPDATED CLASS SCHEDULE

*All 8am classes are cancelled and moved to 10am

Metcon

Sumo Deadlift

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

Hang Power Clean

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

*after every EVEN round of the HPC run 200m

PNF Description-Hamstring
by Kelley Starrett

You can all do this to yourself using a belt or strap. Excellent technique to lengthen hamstrings.

Saturday

November Class Schedule

"Team WOD"

(2-3 members)

100 Pull-ups

400m Broad Jumps

100 Push Press

People are Amazing

Friday

A month ago we were moving into our new location

Novemeber Class Schedule

*notice 8am classes M-F are cancelled and there is now 10am classes M-F added

"Tabata This'

Row

1 minute rest

Double Unders

1 minutes rest

SDLHP

1 minutes rest

Squats

*20 second of work, 10 seconds of rest, 8 rounds each movement

Relieving Chronic Back Pain And Preventing Brain Degeneration With Chiropractic

by Dr. Amy Vevoda
Active Wellness and Massage
206.547.9944

http://www.seattleactivewellness.com/

Eight in every ten Americans will experience back pain at some point in their lives, making it one of the most common maladies in our society today. For some, back pain can become a chronic and debilitation condition that has surprising effects on the brain.

Often labeled just part of growing old, chronic back pain is actually a serious but treatable condition that can accelerate the aging process in the brain and cause the loss of vital grey matter. According to studies, the normal rate of grey matter atrophy in the brain is 0.5% per year. Yet, patients suffering from chronic back pain exhibit a loss of 5-11% of their neocortical gray matter per year, or the equivalent of 10-20 years worth of premature aging and degeneration in your brain in a single year.

While many people simply treat the symptoms of chronic back pain with over the counter and prescription pain medication. Conversely, chiropractic care can help eliminate both the symptoms and causes of chronic back pain by realigning the spine and relieving pressure from the spinal cord and nervous system.

Several studies have shown chiropractic care to be more effective than other treatments. In 2005 the British Medical Journal published a study showing intensive rehabilitation to be more effective than surgery, not to mention far less expensive. Another clinical trial from 2003 comparing spinal adjustments to the drugs Celebrex and Vioxx showed chiropractic care to be more than five times as effective. Studies also show that while prescription pain medications provide temporary relief from symptoms, the causes of chronic back pain return after stopping treatment, whereas patients who undergo chiropractic care experience lasting, long-term relief even after their course of treatment has ended.

Thursday

Grand Opening winding down

Strength-Week 1

Deadlift or Clean

5 x 65%

5 x 75%

5 x 85%*

*max reps

Metcon

400m run

15 HSPU

Testimony by one of your fellow members......

As most of you know, I have been training with Scott for a year and a half now! He is an amazing coach and wants nothing more than for all of us to succeed, safely!

Remember when you first started, Scotts words were gold! You listened to what he had to say, you followed every instruction to a T and when he stopped you in a movement to correct your form, you did not hesitate to listen!

Now that we’ve been doing it a while our “listening ears” are not so good anymore and do you find yourself being a bit prideful thinking to yourself “I got this” and while he’s offering instruction, you tune out?

Well, I’m here to tell you, STOP IT! No matter how long you’ve been under Scott’s instruction, never stop listening to him! ESPECIALLY when it comes to form!

Here’s why: Monday I was working out at another box, doing AMRAP of 5 back squats at 75% 1RM (110#) and as many push ups as possible until I could not do anymore. I was into my second set, I finished my last back squat and just as I dipped into the squat and was coming up, I remember thinking to myself oh crap your form is breaking pull yourself back in, then pop! The reason my form broke is I was rushing to get the bar wracked and I leaned way forward breaking neutral (before it was safe) and my lower back / pelvis collapsed!

I went to urgent care Tuesday and found out that I got a lumbar / lower back strain!

What happened is this, my vertebrae “popped”, much like your knuckles do when you crack them! And the surrounding muscles became “abnormally” stretched causing them to go into spasms and causing the pain!

Thank GOODNESS it really isn’t major, though it easily could have been! It’s a tough reminder to slow down and focus on form, focus on a neutral spine vs. getting er done!

I am allowed to workout, just NO outside loads for 2 weeks(body weight ok)! And even today, Wednesday, I had to spend AN HOUR rolling out knots and stretching my WHOLE body due to this injury!

This is why we listen! This is why we do what coach says! This is why we don’t ignore instruction! Because if we don’t we could get really REALLY hurt! I rushed on a WOD I broke form, I corrected it, but not soon enough and could have gotten super hurt! DON’T do what I did! I got prideful, I rushed and I got hurt!

Take time to keep your form correct! Stretch and roll out often NOT just at the box at home too! And most importantly listen to Scott’s instruction and correction!

Let’s do this right, with NO self induced injuries! We may not always get the fastest time, but form is far more important than pride!

Linnea “Nea”

Wednesday

New "muscle-up" club members

Strength-Week 1

Back or Front Squat

5 x 65%

5 x 75%

5 x 85%*

*max reps

Metcon

Complete 21-15-9 of:

Box Jump/Push-up/Wallball

Tuesday

Metcon
3 rounds of:

AMRAP 5 minutes

4 deadlfit/8 burpees/12 KB swings

rest-1:30

October Burpee Challenge

41

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

Thursday

In the beginning

Skill

Split Squat/Rings Dips/HSPU

Metcon

Complete 4 rounds of:

200m row
5 HSPU

14 Split Squats

3 Muscle-ups or 7 Rings Dips

Wednesday

Strength

Clean and Jerk

5-5-5-5-5

Metcon

“Annie”

Double Unders/Sit-ups

50-40-30-20-10

How many of your friends know what you do when you workout?  Send them this link so they can actually see and not just hear.

StoneWay Crossfit from Danielle Knight on Vimeo.

October Burpee Challenge

35

Tuesday

Skills

L-sit/Skin the cat

Metcon

Wallball/Deadlift

30-20-10-10-20-30

 immediately followed by

max plank

October Burpee Challenge

34

Monday

Strength

Power Snatch

5-5-5-5-5

Metcon

AMRAP 3 minutes

4 Pull-ups/4 Burpees

rest 1: 30

(4 cycles)

October Burpee Challenge
33

Sunday

Rest Day

The Snatch-How can you improve it? Watch and see where you can improve.

October Burpee Challenge

32

Saturday

Team WOD

(3 per team)

60 Back Squats, #135/#115

90 KB Swings, #44/#35

120 Sit-ups

150 Back Extensions