Wednesday

Taylor giving her IT band some love

WOD Schedule

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

Open Gym

4pm

CrossFit Essentials

6pm

WOD

Mobility: 10 minutes 

Foam Roll, Band Stretch, Couch Stretch

Treat your body right!

Skill practice: 15 min

Work on something you suck at

Deadlift

Butterfly Sit-ups

Dips

21-15-9

Read:

Nine Things Successful People Do Differently

Watch:

 Adrian Bozeman and Kelly Starrett on mobility prep for the CrossFit Open Workout #1 

Thursday

Flip it like you own it!

WOD Schedule

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

Yoga

7pm

Mobility-10 minutes

Skills-10 minutes

Strength

Clean

(Power, Hang, Squat...Your Choice)

25 minutes to find 1 Rep Max

Read:

Trigger Point Massage

by Christian Lemberg

Make-up or Practice

Quote of the Day

"Train like a pitbull on Starbucks!"

- Steve Auxier

"Looking Better Naked Challenge"

Rest/Make-Up/Skills Day

Get yourself caught up or challenge a weakness

or reach in the "Hopper" (i.e. coaches choice!)

Getting Fit, Even if It Kills You

by Stephanie Cooperman

Rest + Make-up + Skills Day

Quote of the Day

"What you give today you have. What you don't give today you've lost forever"

Rest/Make-up/Skills Day

If you missed a day this week come in and make that workout up or come in and work on a weakness.  We all have our own weaknesses and we are as strong as our weakest skill. 

If you have not missed a class I have a "Mystery WOD" waiting for you after you are done working on your specific skill.

10 Tips of Escaping Your Comfort Zone and Having Adventures

by Scott H Young

"I try not to lead a comfortable life. Hiding inside your comfort zone is a good way to prevent yourself from ever experiencing anything unique, fun or challenging. Pushing past your fears can be tricky, but ultimately, I think it’s what life is about."

Skills to Pay the Bills

Quote of the Day:

Nothing ages like laziness.

- Edward Bulwer-Lytton

Rest/Skills/Make-up Day

Come in and work on a skill you'd like to perfect or make-up a WOD

What are the CrossFit Games?

Watch a short clip of the history of the CrossFit games.

Skills Day

Quote of the Day:

You never will be the person you can be if pressure, tension and discipline are taken out of your life.

~ by James G. Bilkey ~

Rest/Make-up/Skills Day

 

Today is designed to allow you to make up any day you weren't able to make it in or simply to work on a weakness you have.  The more we practice the better we become.

 

AB CHALLENGE

Rest Day

 

Weakness Bias Training

by Dan Williams

Dan Williams proposes CrossFit athletes are only as strong as their weakest links.
He proposes a way to train these weaknesses to produce better all-around athletes.  This is why we have started programming "Skills Days" in our box.  If we continue to over look our weakness's and never practice them, then we are taking away part of the CrossFit methodology. 

Skills Day

Quote of the Day:

"There is never an absolute answer to everything, except of course that you have to do your squats'

Rest/Make-up/Skills Day

Make-up:

Monday/Tuesday/Wednesday

Skills:

Q: What is your weakness?

A: That is what we are working on today!

AB CHALLENGE
Rest Day

"Freak Show"

You may find this appalling and disturbing but it's very true.  Society today has got out of control in the weight gain category.  This wasn't an issue like it is today 20-50+ years ago but we can' t let society continue to go this way.  Read about how in  1860 and obese man was considered a "Freak Show", what does that say about 25% of our population today?

Plan your Meals

Rest Day/Skills/Make-ups Day

AB CHALLENGE
Rest Day

Skills:

Kipping Pull-up

Med Ball Clean

Make-up:

Monday

Tuesday

Wednesday

Meal Plans

Courtesy of CrossFit.com

We are always talking about nutrition and how it either "makes or breaks you".  A question we frequency get from clients is, "What should I do then?".  Our answer is............"Let us send you CrossFit Journal 21 and then comeback with all your questions."  The reason we say go read then come back is because more than likely the break down of the "blocks" for the Zone Diet with confuse the heck out of you but at least you now have some of the terminology. So when you return with your questions we can speak "Zone" talk and you can follow along now.  The Zone Diet combined with the Paleolithic Diet is what we recommend at StoneWay CrossFit. 

So, here is CrossFit Journal 21.  Read it and then if you have any questions email me at coachscott@stonewaycrossfit.com.