Friday

Please don't let the weight fall on my head...

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

WOD 

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Thrusters (100lb / 65lb)

3 Chest to bar Pull-ups

6 Thrusters

6 Chest to bar Pull-ups

9 Thrusters 

9 Chest to bar Pull-ups

12 Thrusters 

12 Chest to bar Pull-ups

15 Thrusters 

15 Chest to bar Pull-ups

18 Thrusters 

18 Chest to bar Pull-ups

21 Thrusters 

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 

Watch:

Facing Obstacles: Doing the open with cancer

Jess and Cheryl having some CrossFit fun

Wednesday

The birthday girl (Heather) at work

HAPPY BIRTHDAY HEATHER!!!

WOD Schedule

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

OPEN GYM
4pm

CrossFit Essential

6pm

"Heather's Birthday WOD"

AMRAP 20 minutes

4 Ground to Overhead(65/45)

4 Thursters(65/45)

8 Knees to Chest

16 Weighted Lunges(25/10)

Read:

Can Paleo Be Cheap?

by Jessica Kuzma, MS, RD

Thursday

WOD Schedule

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

*No 12pm Class today

12 Minute time limit

2000m row + Thrusters, max reps (#45/#35)

Score= reps of thrusters

*immediately following the row perform as many thrusters as possible unitil 12 minutes ends

Read:

The Serious Business of Sleep

by Whole 9 

Get a Partner!

Tuesday

Things that make you say "WTF"?

“When workout partners no-show!”

– Mike Short

Recipe of the Day

Avocado Banana Smoothie

With a partner complete:
100 Double Unders

80 KB swings #53/35

70 Thrusters # 65/45

60 Sumo DL High Pull #65/45

only 1 person can work at a time, complete in any order, break down between partners as you see fit.

Thruster/Swim WOD
by Greg Amundson

Who's thought about doing a workout including a swim?  If you have you are not alone.  Check out this video with Greg Amundon and think about doing this down at Green Lake or at your local lake or pool

The Broke-Back Comeback!

Quote of the Day:

"I may puke. I may cry. But I will not quit. EVER."

No 6pm Class Tonight!

Saturday WOD at the Wallingford Park

MAP

Coach Katie will be taking you guys back to the roots of StoneWay CrossFit.  Come excited to get your sweat on in the park on Saturday.  Bring a friend!

 

5 Thrusters on the min @ 135lbs... Continue on the minute until you fail, or reach 10 min/50 reps

Rest 10 min

100 push ups for time

The Broke-Back Comeback

by Tara Paproki

In August of 2006, while at the Fire Academy trying to successfully train and test to become one of the

only female fire fighters in Flagstaff, Arizona, I broke my back. I was in full “turnouts” and air-dragging a

rescue dummy when I tripped and fell backwards, landing on my back and airpack with the rescue dummy

on top of me.

Read more.................

Midwestern Sectional WOD #1 Repeat

“The Air Force WOD”

For time:

(m#95/w#65)

Beginning every minute with 4 burpees

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

I know what everyone is thinking, "Burpees again on a Monday?"  The more we face these "Giants" the more we will not fear or dred them.  Remember to set a pace and stick with it.  You know your capabilities.  This Monday I want to hear everyone screaming across the room at one of your brothers or sisters to keep on moving.   

2010 CrossFit Games Midwestern Sectionals WOD #1

 

Athlete Upate:

Our girls did great yesterday at the Mercer Island Rotary Half Marathon.  Linnea ran her first 10K and she showed up with her game face on.  After finishing at 1 hour and 20 minutes she said,"She felt great!"  Linnea has trained for many things over this past year that has been her "First" (i.e. CrossFit, Kirkland Triathalon, and Mercer Island Rotary Half Marathon)  Linnea is 100% CrossFit (Unknown and Unknowable) because she travels in uncharted land with her entire heart.

 (In picture: Linnea with husband Mike and daughter Allysa)

Terry ran her second half marathon on Sunday.  After 13.1 miles she looked so strong and so good!  As I watched many racers run, walk, hoola-hoop, and limp by me, Terry was one of the strongest finisher out there.  After 2 hours and 21 minutes Terry crossed the finish line with a huge smile.  This event was part of her training program I've designed for her.  Big Picture: On August 15th, 2010 she will be participating in the Lake Steven Half Ironman.  

  (In picture: Terry running in her 2nd half marathon)

If any of you are thinking about a first event (i.e. 5K, 10K, Triathalon, etc) give me a call (206) 930-7169 and we'll make a plan. 

Whats all the Fuss about???

Understanding the real battle.

Source: CrossFit Journal

The biggest enemy to fitness is sloth and overindulgence, particularly of high-glycemic carbohydrates.

There is significant debate, as there should be, about how to optimize human performance. There has been a trend, however, to let these debates become divisive by some members of the community. This is a mistake.

Watch the video online here.

This is a great video about what is important. Dont get fooled, there are many different coaching styles and techniques but we are all on the same team...

---

 WOD 12/9/09

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

Sit ups

Dips

Thrusters (60/75)

-Coach Corey

New Paleo Diet Blog

(deadlift alive and well)

New Paleo Diet Blog

The Paleo Diet--the world’s healthiest diet--is based on the simple understanding that the best human diet is the one to which we are best genetically adapted. It is supported by documented scientific evidence and by real-life improvements, even triumphs, of people winning their personal health battles.

The Paleo Diet is based the life work of Dr. Loren Cordain. Dr. Cordain is widely acknowledged as a leading expert on the diet of our Paleolithic ancestors. In numerous publications in the world's best scientific journals, he has documented the dramatic health benefits of eating a diet consistent with human genetic evolution and our ancestral, Paleolithic diet. Learn how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance.

To view blog click HERE......................., courtesy of Paleodiet.com

(Thursters during Fran)

WOD 141109
In teams of 4 complete:
200m run
Over head Lunges
Pushup /Sit up
Rest

While the first person is running, the second person is doing lunges, the third is doing 1push up then 1 sit up and the fourth is resting. Continue each movement (lunges, pushup/situp, rest) until the runner is back. Rotate to the next position.

AMRAP in 20 min. (count repitions for score)

-Coach C

See it for yourself - WOD Video

This is what we do:

Check us out... First Workout is FREE!