Thursday

Coaches WOD, proof that your coaches do what you do

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

Weighted Pull-ups
5-3-3-3+

"Death by 10 meters"
10 meters on the min. Every minute, add 10 meters.  Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Read:

Training Methodology

by Doug Berninger

Saturday

For 25 minutes:
In teams of 4, two partners will run 100 m sandbag relay for 6 rounds (300 M each), while the other two partners complete an AMRAP of:
5 Power cleans (135/95)
10 Wall Balls

Two partners will write their total cumulative rounds on the board before exiting the gym to take over sandbag sprints.
Post total rounds of 5 power cleans, 10 wall balls.

A Great Read about Team WODs

Something came up before the workout on Friday - people were concerned that in a workout partnership they might be holding their partner back. There are several things to work on in the team WODs that don't have to do with "the workout." Teamwork consists of knowing what you are capable of contributing and doing the absolute best you can in that capacity. If one member is capable of shouldering more of the burden, that is their contribution to the team. Sometimes doing the best that you can in a team effort means making sure that the entire team is taken care of, regardless of what you may be capable of. It helps to think about what it takes for the team to finish the best they can as opposed to how I can finish the best I can.


October Burpee Challenge

Complete: 24

Saturday

October Burpee Challenge

15 + 2 (day of the month)

Team's of 2 WOD

Run 400m

150 Deadlifts

150 Lunges

100 Knees to Elbows

100 Inch Worms

Run 400m

Saturday

September Endurance Challenge

Rest Day

Kelsey doing handstands in Spain

"Team WOD"
Buy-in
(everyone)
2 x 400m run or 500m row
rest-1:30

Complete 4 rounds of:
200m run
(runner dictates how long each round lasts)
Push Press
Weighted Sit-ups
Farmers walk

Kirkland Triathlon

Saturday

September Endurance Challenge

Rest Day

(Coach Corey and Coach Scott at the Kirkland Triathlon, 2006)

Team Field Trip

No 8am Class

Today we are meeting up at the Kirkland Triathlon at Carillon Point to cheer on all our athletes participating.  We will not have class today in lieu of the event.

For further info on the Kirkland Triathlon click, HERE!

CrossFit Swim Workout

Team WOD-ALAPALOOZA

Saturday

September Endurance Challenge

Run:

"Death by 10 meters"

Rules:

On the minute of every minute complete 10 meters reflecting the minute you are on

(1st minute = 10m, 2nd minute = 20m, 3rd minute = 30m, etc).

How ever much time is left in the minute that is the rest period.  Continue until you can not complete the minute.

"Team WOD-ALAPALOOZA"

40 Rounds of:

5 Burpees

10 Med Ball Squats

5 Pull Ups

In teams of 2 you will complete 40 total rounds only 1 person works at a time alternating each round! The other teamate will hold a med ball overhead while other is completing there round!

The Most Advantageous Exercise Seattle Has To Offer

by Jared Wilmers

This is an article we had written up recently about our programming and what we offer as a Seattle Gym.  When people in Seattle are looking for "CrossFit in Seattle" or "Seattle CrossFit gyms" our protocol is highly desired do to the unique description of our program.  There are not a lot of gym that are offering functional movenments ONLY in their program nor the diversity that we (StoneWay CrossFit have to offer).  Not only do we focus on strength and body composition reformation, but we focus on safety, nutrition, gymnastics, track and field along having 100% fun!  So take a second to read this article and pass it to all your friends and family members who you think need StoneWay CrossFit in there lives.  (FYI, that's everyone!)

High Performance Pregnancy

Saturday

September Endurance Challenge

Run: 4 x 200m + 2 x 400m best possible average 90sec rest per 200, 2min rest per 400 (do not go 2 sec slower per worst 200 and 3 sec slower per worst 400 or foul).

2 minute recovery
Foul: maximum pushups 1 round

"Team WODTASTIC"

25m OH Lunges*

20 Burpees*

25m OH Lunges*

20 Burpees*

80 Pull-ups**

90 Squats**

100 Calorie Row**
*each member complete reps

**members share reps/calories

High Performance Pregnancy

by Andrea Nitz

Andrea Nitz is the founder of CrossFit Mom, and explains why executing a wide variety of functional movements at relatively high intensity is also good for pregnant women.

“Is it safe to exercise while pregnant?” is an age-old question. In earlier times, pregnant women were told to stay in bed and rest, due to their “delicate” condition. Even today, some doctors will tell their pregnant patients not to do anything more strenuous than walking.

As CrossFitters, we see things differently.  We know what we are doing is good for our body, so how could it be bad for our baby? As many studies have shown, it’s not. It is actually very good for the kid. All of the great things that you are doing for your cardiovascular system by exercising, you are also doing for your baby’s. Having trained many pregnant clients and been forced to develop safe, specific maternity-oriented exercises and rules as a trainer at CrossFit Brand X in Ramona, Calif. (also the HQ of CrossFit Kids), I have seen for myself that babies born to CrossFitting moms have a number of similar traits that make for a smoother transition to life outside the womb. Click here to READ FURTHER, courtesty of CrossFit Inc.

Wallingford Park WOD

Saturday

Things that make you say "WTF"?

“When people ask me how many more sets I’ve got left while I’m in the middle of a lift. Can’t you wait for me to finish my eight reps, you moron?!?!”

– Michael J. Urso

8am Class is at the Wallingford Park

Recipe of the Day

Cocoa Nib Cookies

"Team WOD in the Park"

Complete 3 rounds of:

50 Max jumps (one arm only needs to reach)

40 Squats

30 Sit-ups

20 Push-ups

400m run

*each partner must participate in each movement and for the amount of reps prescribed

*partners can work at the same time, however when they get to the run, one partner goes to left and around the track and the other parther goes to the right and around the track

Triple Extension Is Important for All Athletes

by Mike Rojas

Nowadays, speed training is all the rage in almost every sport. You can find “coaches” marketing weekend camps or group training at schools and parks everywhere. Because it’s so heavily marketed to teams and groups, you feel like you’ll be left in the dust if you don’t do it.

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."

Are We Different?

Saturday

Quote of the Day

"Teamwork: Simply stated, it is less me and more we."

-Unknown

"Team Angie"

for time:

150 pull-ups

150 push-ups

150 sit-ups

150 squats

(Teams: 1 guy/1gal)

Rules:

1) Each partner must establish how many of the reps he/she will do at each station before the workout begins

2) Once you or you partner finishes before the other, you make sure you are there counting each rep and cheering until done, then proceed to the next station.

How do we differ from the traditional Globo gym? What do you think?

Are you CrossFit?

Saturday

Quote of the Day

"Life reflects your own thoughts back to you"

-Napoleon Hill

We're training at Wallingford Park today

"Wallingford Park WOD"

(Teams of 2)

a)

Complete 1 round

400m run/10m Bear Crawls

*partner B completes as many 10m Bear Crawls as possible

*each partner run once

b)

2 minutes

Burpees/Static Push-up position

*partners alternates as often as possible, team counts total burpees

c)

3 minutes

Squat Hop/Static Squat hold

*partner alternate as often as possible, team counts total squat hop

d)

1 mile run

(4 laps)

*member run together

What does it really mean to "be CrossFit"? 

I had this video sent to me awhile ago and I couldn't stop laughing the first time I saw it, nor can I stop now.  So as a great Coach I thought I would pass it along your way.  See if you can see yourself in any of this dialogue.

CrossFit Endurance FAQ

Quote of the Day

"Jerks, Snatches and Good Clean fun!" 

"Team WOD"

(teams of 2)

100 KB Swings, 1.5 pood/1 pood

25 burpees

100 toes to bar
200m run

100 Push Press, #65/#45

25 Burpees

100 Air Balls, #20/#12

CrossFit Endurance FAQ

Many of you have been talking to me about CrossFit Endurance (CFE) and asking me if this program is for you?  As I have told many of you, If you have been doing CrossFit for more than 4-6 months you are ready.  Click on the LINK and read about all the benefits and drawback.

I have appreciated all the inquiries about CFE, keep the questions coming and we'll get you accross the finish line.

We are Meeting at The Wallingford Park, Seattle WA- Saturday

Quote of the Day

"Go home - Get 25-30 dips - then come back in here and you will have about 3 dips on my rings."

-Coach

We are meeting at Wallingford Park today for our Team WOD.

"Team WOD"

AMRAP 20 Minutes

400m run

21 Sit-ups

15 Squats
9 Burpees

*Each athlete will perform as an individual but will be given a group to combine score with at the end

All Other Things Being Equal

by Paul Eich

The CrossFit fairness doctrine.

Local Event: Sign Up TODAY!

Firecracker 5000, July 3rd (mid-night)

This is a great race to participate in if you don't mind running at midnight. It's such a fun race that will always be remembered.

CrossFit for Every Body

Quote of the Day

"Always two there are, a master and an apprentice"

-Yoda

"Saturday Satisfaction"

Complete 4 rounds of-

1 minute Row (M/5)

1 minute Thrusters, #75/#55

1 minutes 10 meter sprints

1 Sumo Deadlifts, 135/95

1 minute Rest

CrossFit for Every Body

by Jonathan Sabar

Previously considered the domain of firefighters and Navy Seals, CrossFit is quickly becoming the workout of choice for office workers and soccer moms. But what is CrossFit, and how can it help us mere mortals reach our fitness goals?

Good Coach, Bad Coach

Quote of the Day

"My body is a vehicle for the mechanics of my sport."

 - Gabrielle Reese

800m run

200 Double Unders

100 Box Jumps

50 Pull-ups

25 Over Head Squats, #45/#65

5 Tire Flips, #253

400m run

All weights and movements can be scaled to your ability. Both team members will complete the runs and tire flip together. Teammates will complete the rest of the movements with one member working at a time.

Good Coach, Bad Coach

by Mark Eaton

As many of you know we take great pride in our program and how we conduct it.  We desire to see everyone rise to their own potential therefore we don't let you quit, don't let you talk down on yourself and most important we help you visualize what we already see in you.  There are many characteristics of a good coach and a bad coach and in this article is it exposes those very characteristics. 

When I talk to friends and I recommend they try a CrossFit gym in their area these are the virtues I tell them to look for.  Whether you live in Seattle or across the country read over this article and make sure you have a "Good Coach" and not a "Bad Coach". 

Team Results:

Today was a lot of fun. Great job to everyone who came out. It was hot and rough today but everyone handled their own.

Have a great weekend!

Team 1- Patty/Emilee-20:52
Team 2- Nea/Aaron-27:08
Team 3- Kelsey/Andy-18:50
Team 4- Nea/Aaron-27:08
Team 5- JA/JuliegDan-24:23

Team WOD Saturday!

Quote of the Day:

"Champions choose to accept help from others."

-Meier and Hiskey

"Saturday Teamwork!"

In Teams of 2 You Will Complete:

60 Front Squats, 115/75

400m Run

60 Push Press/Jerk, 115/75

400m Run

60 KB Swings, 1.5 pood/1 pood

Carry your KB 800 meters!

Only one person will work at a time during barbell/kb work. Both teammates will run together, and both must be back before they can start the next part. Team will carry the heaviest kb used for the 800 and will take turns carrying it!

CrossFit the Beginning

TGITWS-Thank God It's Team WOD Saturday!

Quote of the Day:

"Nobody ever drowned in sweat."

-USMC

"Team WOD"

Complete 4 rounds of:

Box Jumps, 24"/20"

Weighted Sit-ups, #45/#25

200m Run

Characteristics of a World-Class Trainee

by Andrew Thompson

“A trainee must learn first to be quiet, then to be alone, then to face and examine himself, then to recognize

and speak truth, and finally be with others, unaffected by circumstance or surrounding, of single mind.”

—Jason Dougherty

My experiences with athletics, academics, physical training, and military service have exposed me to many types of leaders, students, and trainees. There is a lot of discussion about what makes good leaders, teachers, and coaches, but......Read More.

Team WOD Saturday!

Quote of the Day

”Any fool can criticize, condemn, and complain and most fools do.”

-Dale Carnegie

"Team WOD"

120 Clean and Jerks, 65/95

120 Burpees

120 Deadlifts, 115/205

120 Wallballs, 12/20

*teams of 4

*each member will work at the same time at a different station

CrossFit Journal 64

CrossFit Endurance Reading Material

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.