Sunday

Rest Day

Tissue Repair

by Kelly Starrett

Dr. Kelley Starrett (and Crossfiter) talks about tissue health and the factors that impede repair. Great information on the use of NSAID's (Ibuprofen)!

Friday

What can't you do with a wallball, right?


DO NOT FORGET THAT SATURDAY'S CLASSES HAVE BEEN MOVED TO 
9AM

Strength-Week 2

Deadlift or Clean

3 x 70%

3 x 80%

3 x 90%*

*max reps

Metcon

Row 150m

10 Wallballs

4-6 repeats

*row 150m max efforts then complete 10 wallballs, rest as long as needed

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.

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

Monday

Strength-Week 1

Press/Push Press

5 x 65%

5 x 75%

5 x 85%

Metcon

"Fran"

21-15-9

Thruster/Pull-ups

This past Saturday was the celebration of our 1 year anniversary and Grand Opening.  It was an amazing day spent with friends and family.  We had our traditional "Team WOD" and had 22 teams partake.  After all the teams had finished everyone cooled down and shared food with good conversation.  We also had the privelage of having visitors from Maple Valley CrossFit, CrossFit nine, and Mercer Island CrossFit.

Much thanks to everyone who came out to support us!

October Burpee Challenge

40

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

Friday

Strength

Press (strict)

3-3-3-3

Metcon

3 rounds

30 Clean and Jerk

400m run

October Burpee Challenge
30

Thursday

Strength

Back Squat

7-7-7-7

Metcon

"Tabata huh?"

Medball Clean

30 second rest

Superman/floor back extension

30 second rest

Air Squat

30 second rest

Plank Pike

"Squatting To Restore Spinal Motion and To Poop" with Kelly Starrett - video [wmv] [mov]

Wednesday

(Me and my new BFF, Kelly Starrett at the Movement and Mobilty Certification)

Complete 2 rounds of:

20 Burpees

30 Box Jumps

40 Sit-ups (weighted)

30 Double Unders

20 Burpees

Rest-1:30

October Burpee Challenge

28

StoneWay CrossFit moves to Dravus/Queen Anne News

The funny thing about StoneWay CrossFit is it's not actually on Stone Way.

Owner Scott Rodriguez just moved the gym, which used be next to The Fitness Lab on Stone Way, to a warehouse-like space at 2 Dravus Street, just off Nickerson near SPU.

Tuesday

5 rounds of:

20 Toes to Bar

200m Farmers Walk

20 Wallballs

October Burpee Challenge

27

Monday

Strength

Deadlift

5-5-5-5

Metcon

150 KB swings

October Burpee Challenge

26