Don't wish it was easier, wish you were better..........

Valentines Day Team WOD | CrossFit Mainsite

2012-02-14T19:53:00.000-08:00

Monday Are Awesome! | Mainsite and a PR

2012-02-14T15:44:00.000-08:00

Saturday Team WOD | Queen Anne Gym

2012-02-14T15:43:00.000-08:00

CrossFit in Queen Anne | Training with Friends

2012-02-09T20:46:00.000-08:00

CrossFit in Queen Anne

2012-02-07T17:25:00.000-08:00

Am WOD (6am)
1)
Back Squat
5 reps
215/250/290

2)
3 rounds of:
300m row
Bear crawls (4 lengths of the gym)
15 wallballs(#20)

Time-9:08

PM WOD (2pm) w/Corey and Tony

Monday | CrossFit Training | Mainsite WOD

2012-02-07T06:38:00.001-08:00

Today had a double workout. My goal by 3/1/12 is to be 10lbs lighter. Hopefully I can get a tad bit faster. Think it can happen?

1)
"2/6/12 Mainsite"
Amrap 12 minutes
12 box jumps, 24
6 thrusters, 105
6 bar facing burpees

Rounds-8 + 2 reps

2)
"2/6/12 SWCF Mainsite"
3 rounds of:
30 double unders
1 minute plank
30 double unders
1 minute plank (side)
30 double unders
1 minute plank (side)
Time-13:38
*ouch!

Find your weaknesses, become friends with them then beat them to death -chris spealler
Sent from my iPhone

Gangster Rap Friday | CrossFit in Queen Anne

2012-02-03T18:39:00.000-08:00

Today was a double day and 100% awesome!!! I trained at 1pm with Corey and then at 5pm with my StoneWay CrossFit crew Coached by "All Around Joe" Joe Bauer.

1pm WOD

2/3/2012
CrossFit Mainsite

3 rounds of:
10 Deadlifts, #275
50 Double Unders
Time-
Scott-3:40
Corey-4:28

5pm WOD
StoneWay CrossFit Mainsite
1.
2 repeats of:
500m row
1) 1:38
2) 1:42

2.
AMRAP 11 minutes
1 hill run
20 Front Squats, 115
10 Push Presses, 115

Rounds: 2

Thursday | CrossFit Mainsite 2010 and 2011 | February 2, 2012

2012-02-02T15:38:00.000-08:00

Today was a turn back the clock set of WOD's. Since today's (2012) mainsite WOD was a "Rest Day" we (Corey, Tony and B) went to the archives of February 2nd, 2010 and 2011.

Today's WOD:
2010
Overhead Squat
1-1-1-1-1-1-1-1
155/175/185/195/-/-/205

2011
"Griff"
800m run (forward)
400m run (backwards)
800m run (forward)
400m run (backwards
Time-11:51

Monday, Tuesday and Wednesday

2012-02-02T11:05:00.001-08:00

Monday
Back Squats
215/230/265/285

1000m row
3:35

"Helen"
8:57

Tuesday
1)
"Filthy Fifty"
22:57

2)
"Tyler"
5 rounds of:
7 muscle-ups
21 SDLHP, #95
Time-14:51

Wednesday
"Mainsite" January 31st, 2012
30 HSPU
40 Pull-ups
50 KBS, #53
60 Sit-ups
70 Burpee
Time-13:14

Find your weaknesses, become friends with them then beat them to death -chris spealler
Sent from my iPhone

scott rodriguez wants you to join foursquare!

2011-12-01T11:59:00.000-08:00

scott wants you connect with you on foursquare. You should give it a try! foursquare helps you meet up with friends, discover new places, and save money with Specials. When your friends share where they are, you'll get a message like:

scott r. is @ Motorino Pizzeria (12th St. and 1st Ave.). Swing by and say hi!

And if you choose to 'check in,' you'll get great nearby Tips, like:

Since you're so close to Motorino, scott r. says: It's not on the menu, but ask for the Sorpressa pizza. It's their best!

Signup and Get Started

Please remember you can always go to your User Settings page to adjust your account and contact info, privacy controls, email preferences and options linking to Twitter and Facebook.

Scott R. would like to share Yelp reviews with you

2011-09-25T13:25:00.001-07:00

Hi Blog,

How's it going? Have you heard about Yelp yet? I am addicted to it!

Yelp is the place to find, review and talk about what's great - and not so great - in your neighborhood and beyond, everything from cool restaurants and bars to doctors and yoga instructors.

Check it out:
http://www.yelp.com/e;AREABQ;6wPELK78dHz_X011ad3ptw

See you on Yelp,

- Scott

To stop receiving Yelp messages click here:
http://www.yelp.com/bn/QeZsFcnGIqIlQ8kmRN_vLIIIZgHbZ_lJY-ytqGrd2bLJBiGNHObZVjwHS0Et-iHl/

Monday 7/18

2011-07-18T09:41:00.001-07:00

Push jerk
5/3/3
155/175/185(4)

Metcon
Amrap 15min
3 power snatch(95)
6 hspu
9 walball(20)

Rounds-7 +8 reps

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

4/19-Mt. Shasta fitness center

2011-04-19T13:24:00.001-07:00

3 set max strict pull-ups
20/12/11

21-15-9
Burpees
Pull-up
Deadlift(65%), #275
-10:32

100 shoulder tap push-ups
-4:27

*I felt like I got smoked today!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

40 seat box jumps

2011-04-18T20:25:00.001-07:00

http://www.youtube.com/watch?v=8DYF351Xf1M

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

4/18

2011-04-18T20:24:00.001-07:00

Bench press-#135
35/13/
*strong like ox first round, weak as crap the 2nd:)

Max back squats-#170
22/20/

Amrap 10 minutes
5 clean and jerks(#135)
10 bench dips
15 air squats
Score: 8 rounds

40 seated box jumps(25)
3:34

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

4/4-4/9

2011-04-11T16:38:00.001-07:00

Monday
Back squat
5,5,5+
205/230/250(18)

5 rounds
1 power clean, 150
1 front squat
1 push press
1 back squat
1 rack jerk
1 round of "cindy"
4:45

10 wall walks
1:01

Tuesday
Max hspu x 3
17/17/17

5 rounds
10 wb
10 bj
200m run
10 kb swing
10 l. Burpee
16:22

Wednesday
WOD 11.3
Amrap 5 min
Squat clean, 165
Push jerk, 165
19 rounds+ 1 squat clean

Thursday
3 rounds
800m run
50 back ext.(Ghd)
30 toes to bar
20:46

Friday
WOD 11.3
25 rounds

Saturday
Team Wod
21:23

Great week!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/28-4/3

2011-04-04T12:56:00.001-07:00

Monday-3/28
Push press: 5,5,5+
155/170/175

Amrap 15min
10 deadlift(205)
10 wallballs
10 box jump
10 burpee
Rounds: 6 rounds, 10 dl, 6 wb

Max plank: 3x
3:00/1:30/2:00

Tuesday-3/29
Front squat: 5,5,5+
185/205/225x3

25 pull-ups
15 power cleans(135)
200m run
20 pull-ups
12 power cleans
400m run
10 pull-ups
9 power cleans
600m run
Time-10:43

50 Lateral Burpees
Time-3:17

Wednesday-3/30
WOD 11.2
Amrap 15 minutes
9 deadlift(155)
12 push-ups
15 box jumps
Rounds-11rd, 2 bj(419)

Thursday-3/30
Rest Day

Friday-4/1
WOD 11.2
405

Saturday-4/2
Rest day

Sunday-4/3
Ohs(125)
6-9-12-15-18
Toes to bar
Time-14:09

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/22-24

2011-03-28T12:32:00.001-07:00

Tuesday
Back squat
5,5,5+
205/225/250 x 13

2 rounds:
20 back squats(170)
40 lunges
60 kb swing(70)
13:35

40yd single leg jumps
.28s

Thursday
WOD# 1
Amrap 10min
30 double unders
15 power snatches(75)
7rd 30 double unders, 2 p.snatch.

Friday
Max tire flips jump thrus (400+)
3 x 60s rest
7/7/7

3 rounds:
400m run
21 kb thrusters(44)
12 hspu
25:45

100 push-ups
2:40

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/20 and 3/21

2011-03-22T15:38:00.001-07:00

Monday
1) 1600m run
5:56

B. 100 OHS(95), 5 lateral burpees when bar drops below clavical
9:53
*first set I connected 30 reps. My goal was sub 10:00. For some reason I thought I could pull off 50 reps for the 1st set. Nope:)

2) 100 double unders
1:01

Tuesday
1) Bench press max (20 minute cap)
#245
*attempted 250 but a no go

B.
10........5..........1
Thrusters(95)
Push-ups
Burpee blaster
14:42
*thrusters were the gasser but it was the burpee blaster that took most of the time. The push-ups just were exhausting.

2. 100 abmat sit-ups
3:01

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Last weeks training

2011-03-20T14:39:00.001-07:00

Monday
4 x 800m run
2:53/2:55/2:52

A)
5 rounds of:
5 wall climbs
10 toe to bar
20 box jumps(24")
Time-11:09

B)
5 rounds:
50 air squats
7 hspu
10 burpees
Time-11:02

Tuesday
18-15-12
Deadlift, #95
Hang power clean,#95
Push press,#95
Time-4:32

Wednesday
WOD. #1
Amrap 10 min
30 double unders
15 power snatches, #75
Rounds-6rd, 30 double unders+ 8 pws

Thursday
Rest Day

Friday
WOD# 1
Amrap 10 min
30 double unders
15 power snatches
Rounds-7

Saturday
Rest Day
*shoulder sore(right)

Sunday
A)
4 rounds
5 muscle-ups
15 wallballs
250m row
Time-10:15

B)
4 x handstand walk, 20'

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/10

2011-03-11T10:50:00.000-08:00

a.m. WOD
EWOD
21-15-9
Hang Power Snatch, #95
Box Jump, 25"
True Push-ups
*first time I used more than a 20" box and I connected at least 10+ at a time. The snatch felt good, it's burned after 10 reps but I just kept in my hands.

p.m. WOD
"Tabata Thursday"
20:10 x 8 rounds
Push-ups
Sit-ups
Chin-ups
Mountain Climbers
total score-501 reps

3/9

2011-03-09T21:11:00.000-08:00

Double Unders
3 x 60 seconds
98/104/105

400m run
3 rounds of: 3 front squats + 1 push jerk, #185
200m run
2 rounds of: 3 front squats + 1 push jerk, #185
200m run
1 rounds of: 3 front squats + 1 push jerk, #185
time-11:53

3/8

2011-03-09T06:07:00.001-08:00

Workouts of the day, a.m. and p.m.

a.m.

a) max tire flips in 60 seconds, #400+

1 minute rest

10/11/12

b) 7 rounds of: 7 chest to bar/14 goblet squats(#53)

time-6:41

c) 300yd shuttle + 50yd forward + 50 backwards w/#50 vest

p.m.

amrap 3 minutes: 15 kb swings/5 hspu

1 minute rest after a 200m run

3 rounds/2 rd + 15 kb + 1 hspu/2 + kb + 2 hspu/2 rd+ 14 kb

--
Coach Scott
www.stonewaycrossfit.com
www.mercerislandcrossfit.com
206.930.7169

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Monday's are the Best to get it done!

2011-03-07T15:52:00.001-08:00

Push Jerk

(20 min cap)

5 x 135

3 x 155

1 x 185

1 x 195

1 x 205 (pr!)

*technically it was a jerk more of a push press but it was over my head and I definitely can do more once I get the technique down.

1a.

6 rounds of:

5 clean and jerks, #135

25 wallballs, #20

time-16:01

100 ab mat sit-ups

time-2:33

--
Coach Scott
www.stonewaycrossfit.com
www.mercerislandcrossfit.com
206.930.7169

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

2011-03-04T16:59:00.001-08:00

2/2
"Fran"
21-15-9
Thruster(95)
Pull-ups
Time-2-33

2/3

5 rounds of:
150m farmers walk, #44
20 push-ups
7 single arm kb push press, #44
7 single arm kb push press, #44
Time-12:45

Overhead squat
5 x 95
5 x 135
3 x 175
1 x 195(pr)

2/4
5 rounds of:
800m run
30 kb swings, #70
7 hspu

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

3/2

2011-03-02T23:51:00.000-08:00

"Fran"
21-15-9
Thruster, #95
Pull-ups
Time-2:33
*new PR!!!

It was great today, I got to do "Fran" with Corey and Jessica. We did it in a unique way, we all did it by ourself. Instead of racing each other we cheered each other on as we did it. Not a bad way to do it. Jess was a rockstar, she was sick yesterday and still did "Fran", wow!

We then proceeded to do "OPT Flight Simulator", pretty much Double Unders from HELL!

"OPT Flight Simulator"
5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5
Time-16:29
*it is designed to do all unbroken, i was able to do some unbroken but not all. When I say not all I simply mean it was super ugly:)

Thought for the Day

2011-03-02T09:19:00.001-08:00

The Charles
Schulz Philosophy

The
following is the philosophy of Charles Schulz,
the creator of the 'Peanuts' comic
strip.

You don't
have to actually answer the questions. Just
ponder on them. Just read the e-mail straight
through, and you'll get the
point.

1.. Name the
five wealthiest people in the
world.

2.. Name the
last five Heisman trophy
winners.

3.. Name the
last five winners of the Miss America
pageant.

4.. Name ten
people who have won the Nobel or Pulitzer
Prize.

5.. Name the
last half dozen Academy Award winners for best
actor and actress...

6.. Name the
last decade's worth of World Series
winners..

How did you
do?

The point
is, none of us remember the headliners of
yesterday. These are no second-rate achievers...
They are the best in their fields. But the
applause dies. Awards tarnish. Achievements are
forgotten. Accolades and certificates are buried
with their owners.

Here's
another quiz. See how you do on this
one:

1.. List a
few teachers who aided your journey through
school.

2.. Name
three friends who have helped you through a
difficult time.

3.. Name
five people who have taught you something
worthwhile.

4.. Think of
a few people who have made you feel appreciated
and special!

5.. Think of
five people you enjoy spending time
with.

Easier?

The
lesson:

The people
who make a difference in your life are not the
ones with the most credentials.. the most
money... or the most awards. They simply are the
ones who care the most!

Pass this
on to those people who have made a difference in
your life, like I did.

"Don't
worry about the world coming to an end today.
It's already tomorrow in Australia !

"Be
Yourself, Everyone Else Is
Taken!"

Life may not be the party we expected, but while we're here, we may as well dance.

3/1

2011-03-01T21:23:00.000-08:00

4 rounds of:

15 SDLHP, #95

400m run

50ft Burpee Broad Jumps

Time-13:05

2/28

2011-03-01T06:37:00.001-08:00

"CrossFit Total"
1 rep squat (310) Pr!
1 rep press (150)
1 rep deadlift (375)
*deadlift was super weak today
1 rep clean (201) Pr!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Friday

2011-02-25T19:19:00.001-08:00

11am-Coaches WOD(corers 1st WOD home and 2nd overall WOD here.)
"Pain storm"
Amrap 12 min
3 ground to OH(135)
7 push-ups
7 burpees
7 squats
Rounds- 11

Then......

1 mile run
7:13

4pm-Jess's bday WOD
1 min burpee blasters
1 min wallballs(20)
1 min ring dips
1 min push press(65)
1 min rest
Total-234

Happy birthday Jess and im so glad to have Corey back home!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

2/23(Wednesday)

2011-02-24T06:41:00.001-08:00

8am

Zercher Squats

10, 8, 5+

135.155.185(15)

18-15-9

sdhp(95)

thruster(95)

200m run

Medball Clean(20)

Wallball(20)

time-15:03

4pm

AMRAP 20 minutes

4 ground to overhead(65)

4 thrusters(65)

8 knees to chest

16 OH Lunges(45)

rounds-13 3/4

Awesome day!

--
Coach Scott
www.stonewaycrossfit.com
www.mercerislandcrossfit.com
206.930.7169

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Tuesday 2/21

2011-02-22T14:31:00.001-08:00

Tire flip
3 x 60s max flips
60s rest
9, 10, 9

100 OHS(105)
*5 burpee penalty for a dropped bar
Time-14:30

100 ab mat sit-ups
3:31
* I can do" fran" faster than I can do 100 s.u.

Today was hard but alot of fun! Danielle came down to the box to do her WOD and she ended flipping tires with me in the snow. Plus, it was great having her and Stephen pushing me.

Thanks guys!

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Monday(2/21)

2011-02-22T06:22:00.001-08:00

Power clean and jerk
5x 155
5x 160
5+ x 165(6)

"Written"
7 rounds
15 kb swing
15 p. Clean(95)
15 box jumps(20")
Time-17:34

3pm
"Murph"
1 miles run
100 pull-ups
200 push-ups
300 squats
1 mile run
Time-33:18, w/body armor (#20)

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

One day away from a "rest day"

2011-02-10T06:02:00.000-08:00

Wednesday

Strength-Deadlift
5-3-3-3+
275/315/345/365(7)

50 squats
then....

"Diane"
21-15-9
Deadlift(225)
handstand push-ups
7:16

Last week and starting this......

2011-02-08T13:57:00.001-08:00

Thursday(2/3)
3 rounds:
20 oh lunges(45)
15 kte
20 dumbbell swings(55)
5:03

Friday(2/4
21-15-9
Squat snatch(95)
Kte(rings)
9:37

Monday
Overhead squat
5-3-3
135/155/165

5 rounds:
9 ohs(105)
12 toes to bar
6 ring push-ups
6:47

Tuesday
Thrusters
5-3-3-3-1
135/145/155/165/180

3 rounds of:
7 hspu
7 power clean(hang)
7 thrusters(105)
4:23

100 sit-up(ab mat)
2:38

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

1/31 - 2/2

2011-02-02T19:39:00.001-08:00

Monday
GTOH. + 5 burpees
5:23

Tuesday
Deadlift
5/5/3/3
245/275/315/345

10 rd of:
10 deadlift, 185
15 push-up (on bar)
8:58

Wednesday
1000m row
3:37

21-18-15-12-9
Power snatch(65)
Wallball(20)
Kte
12:47

100 squats
1:29

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

Week of WODs

2011-01-27T14:59:00.001-08:00

Monday
(Am)
3 rounds of:
10 deadlifts (275)
50 double unders
Time-3:59

(Pm)
21-15-9
"Elizabeth"
Squat clean(135)
Ring dips
Time-8:14

Tuesday
3 rounds of:
800m run
2 min rest
3:07/3:06/3:04

Wednesday
3 rounds of:
12 muscle ups/75 squats
Time-9:08

Thursday
7 rounds of:
7 lateral lunges (each side)
7 hspu
7 kb swing, 2 pood
7 sit-ups
7 box jumps, 20"
7 knees to chest
7 single kb push press, 44
Time-20:56

Coach Scott
206.930.7169
www.stonewaycrossfit.com

"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous

1/17-1/21

2011-01-21T20:35:00.001-08:00

Monday

"Karen"

150 Wallballs

time-9:12 (pr)

Tuesday

4 rounds of:

400m row

20 push-ups

400m run

time-15:11

Wednesday

Amrap 15 minutes

3 muscle-ups

5 power snatches (#95)

7 box jumps

Rounds-14 + 1 muscle-ups

Thursday

21-15-9

Pull-ups

Ball slam(#20)

time-2:48

Friday

12pm

"Fight Gone Bad"

3 rounds of:

1 minute wallballs

1 minute sdlhp

1 minute box jumps

1 minute push press

1 minute row

1 minute rest

total score: 360 (pr)

6pm

3 rounds of:

10 deadlifts (#315)

50 sit-ups

time-8:01

--
Coach Scott
www.stonewaycrossfit.com
www.mercerislandcrossfit.com
206.930.7169

Results aren't Guaranteed, They are Earned!

1/10-1/14

2011-01-15T08:56:00.001-08:00

Monday
2K row
7:36

Tuesday
5 rounds of:
5 kb snatch(L), 35
5 kb snatch(R)
10 kb swing
10 goblet
*plank every round
8:30

Wednesday

1 c/j, 155
1 rd "Cindy"
2 c/j
1 rd "Cindy"
Etc.......
10 c/j
1 rd "Cindy"
Time-17:25

Thursday
"Taylor's bday WOD"
10:38

Friday
"Badger"
30 squat clean, 95
30 pull-ups
800m run
23:42

PM
Push Press
5-5-5
115/135/155/165

Amrap 7 min
7 burpees
7 kb hi pull
Rd-12

1/5-earlier WOD

2011-01-06T06:20:00.000-08:00

100 Double Under
30 muscle-ups
100 Double Under
Time-10:17
Sent from my Verizon Wireless BlackBerry

This week 1/3-1/5

2011-01-06T06:07:00.001-08:00

Monday
100 burpees
*150m run every 25 burpees
Time-8:02

2 min max double unders
#-131

Tuesday
Press
3-3-3-3-3-3-3
95/115/120/125/130/135/140

2 min max double unders
#132

Wednesday
Amrap 15 min
2 power clean, #165
4 hspu
8 wallballs
Rounds-13

2 min max double unders
#-121
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Coaches WOD

2011-01-01T01:03:00.000-08:00

"The Seven"
7 rounds of:
7 hspu
7 thrusters, #115
7 KTE
7 Deadlift, #205
7 Burpees
7 Pull-ups
Time:25:45
(Last time-49:55, Rx)
*I scaled today and I was pumped to get a sub 30 min.

Everyone at the Coaches WOD was Jess, Jonah-Kai, Amanda(CrossFit nine), and Chris.
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12/29

2010-12-30T06:08:00.000-08:00

AMRAP 3 minutes
5 box jump
7 medball clean, #20
5 burpees
1 minutes rest
4 total cycles

Total rounds completed 17
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Catch up.....Again!

2010-12-27T21:41:00.001-08:00

12/21
Rest Day

12/22
"12 days of Christmas"
100m run
2 Box Jumps
3 HSPU
4 Snatches, #95
5 Push-ups
6 V-ups
7 Kb swings, #53
8 Double Unders
9 ring dips
10 thrusters, #95
11 pull-ups
12 Burpees
Time-22:46
*awesome!

12/23
"Tabata Bear Complex"
Deadlift, #45
Hang Clean
Front Squats
Push Press
Back squat
4 rounds
Total score-347
@ CrossFit Redding

12/27
Deadlift
5-5-5
275/375/345
1 reps
385
10 reps
225
20 reps
#135
*felt good warming up
*deadlifted at Mt. Shasta Fitness (no bumpers/chalk)
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Week 12/20-12/23

2010-12-22T16:26:00.001-08:00

12/20
"Seven"
7 rounds of:
7 hspu
7 thrusters, #135
7 knees to elbows
7 deadlifts, #245
7 burpees
7 kb swing, 2 pood
7 pull-ups
Time-49:55

Ok, I know in the past I said I would never lay on my back but I had to on monday. I literally "saw the light" when do that WOD. I got through 2 rounds in 6 minutes, the I did 4 rounds at 20 minutes but then I fell apart. It took me 30 minutes to finish 3 rounds. I will attack this wod and I will get atleast sub 30 (I hope). So I'll retest this in 2 months. (2/20/11)

Tuesday
Rest Day

Wednesday
"12 days of Christmas"
1 100m run
2 Box Jumps, 20"
3 Hspu
4 snatches, 95
5 push-ups
6 V-ups
7 Kb swings, 53
8 double unders
9 ring dips
10 thrusters, 95
11 pull-ups
12 burpees
Time-22:46
Jess-26:53

This was a lot of fun. It didn't get hard til the 9th day of Christmas. Jess and I did this and we were at 10 minutes at 9 ring dips then it took us 10 minutes to finish the last 3 days of Christmas. The WOD is just like the song. We repeated it over and over again.
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2nd Day at The Coaches Prep Course

2010-12-19T00:35:00.000-08:00

It is now Wednesday (3 days post of The Coaches Prep Course) and I feel already so much more empowered. Now it could be me being around such a group of quality coaches that rubbed on me a ton or it's that I brought back so many tools back. The truth is.......both are true.

Ok, so on Day 2 we spent 3/4 of the day on programming. If the day couldn't have got better it totally did. We went over "keeping a constantly varied program", "how to detect a biased or targeted program", "how much strength WOD should be present" and "what type of trends have been going on in the CF community". All of this was so solid that I would have paid for just this day. I said the same for Day 1 also so I guess I really got twice the value that I paid. Let alone the time was so worth it.

I feel like I got more fired up being a coach and that this has made me a better coach. Not only did I take away great tips on how to improve my coaching, I feel more balanced. Being around Chris Spealler not only helped for coaching but I think overall. The first thing I talked to him about when I had a chance to chat with him was how he kept a balanced life, as a husband, father, business owner, and a CrossFit athlete? His answer was awesome. He said he has a very supportive wife and they have made a decision together that this is what their life is to be right now. That was just 3 hours into the seminar on a break and that conversation was another building block to the weekend.

So what do I feel now?
I feel like I have gotten another spark in me. I absolutely love coaching but as anything there needs to be a balance. Leaving Texas this weekend I got more love for what I do. I have always loved coaching and have never lost it but I feel like I have more to give that I never thought I had. I'm excited!

1st day of The Coaches Prep Course

2010-12-18T21:56:00.000-08:00

(Chris Spealler doing "Seven", 19:06 PR)

Ok, as I sit down I have to write down all that I remember about today's course before I forget. First of all it was dyn-O-mite!

Chris Spealler (CrossFit Park City/3rd place CrossFit Games) opened up the morning with the intro at CrossFit Strong and what to expect from this weekend of The Coaches Prep Course. Then Adrian Bozman (CrossFit San Francisco) went over "Point of Performance" (what to look for and how to cue these areas). A lot of talk but it quickly turned into application on the floor.

We had so much time on the floor today and we were engaged the entire time. We worked on the all the 9 CrossFit fundamental movements and we watched for fault/errors in each others movement and how we conducted our instructional session to the group. We got back so much feedback. The first day is over and I already feel I've got my money worth.

I specifically taught the "Medball Clean" because I feel I suck at teaching this movement. I worked with Spealler on this then the next time I had the chance to teach this movement I did. I was coached by Adrian Bozman on this session and this is what I need to work on: 1) using less words to fill the gaps of instruction (no, "ok", "uh", etc, 2) demonstrate what I want and what I expect then talk. Don't talk and demo at the same time, 3) As I teach the movement don't get stuck in the beginning/progressive stages but get to the full movement then give the group some repetitions to practice this "new skill".

Post class
At the end of the day we were able to watch Spealler, Bozman, and Carswell do their workout. Spealler did "Seven" and Pr'd his time at 19:09 (old time +20:00). This Cat is amazing, he's a flat out machine and he was floored after it. I left and he was still on the floor. All I could do was give him a "hi-five" and give him props. No words could express how stoked I was to see him do this WOD. Hindsight I wish I would had ask to jump in with him.
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WODs and Texas Trip

2010-12-17T20:52:00.001-08:00

12/13(monday)
'Filthy Fifty"

12/14
5 rounds of:
5 deadlifts(#275)
10 burpees
Time-3:11(PR!)

12/15
Strength
Back squat
5 x 225
3 x 245
3 x 255
2 x 275

Metcon
"Annie"
5:47(PR!)

12/16
Rest Day
*flew to dallas

12/17
21-18-15-12-9-6-3
Wallballs, #20
SDLHP, #75
Corey-9:20
Scott-10:25
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Coaches WOD 12/10

2010-12-12T13:25:00.000-08:00

"Nate"
AMRAP 20 minutes
2 muscle-ups
4 HSPU
8 KB swings, 2 pood
Rounds: 14 2/3

10 minutes after.......

3 rounds of:
(Teams of 2)
20 HSPU
50 Squat hops
8:28
*i got destroyed. My team was waiting for me:(
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This week of WODs

2010-12-09T23:15:00.001-08:00

It's been a great week! I feel there has been variety all week but there's a huge need for Strength. I have hit a heavy WOD mid week and will end tomorrow with a very hard WOD. "Seven" is on tap tomorrow for our "Coaches WOD". Last time I attempted this I didn't finish do to time. I started this before my 5pm class and I wouldn't have finished with time to start class on time so tomorrow with be interesting. I had 3 rounds done at 21:00 or so. I bet tomorrow will be a 30:00-40:00 minute WOD. Yikes!

I'll post after tomorrow's WOD.

Monday
Rest

Tuesday
5 rounds of:
250m run
30 squats
20 sit-ups
10 push-up
Time-11:11

Wednesday
"Allison's Bday WOD"
2 rounds of:
29 deadlifts, #225
15 KB swings, #53
14 burpees
29 hang clean, #135
15 KB swing, #53
14 burpees
29 sdlhp, #95
Time-27:28

Thursday
"Nancy"
5 rounds of:
400m run
15 Overhead squat, #95
Time-12:26 (New PR!)
Old time:13:01
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Coaches WOD

2010-12-03T20:04:00.000-08:00

AMRAP 30 minutes
5 deadlifts(#275/#155)
9 push-ups
12 box jumps

Scott-19 rounds
Jessica-19 rounds
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12/2

2010-12-02T21:17:00.001-08:00

Overhead Squats
5 x 135
3 x 155
1 x 175
1 x 185-New PR!!!!
*old PR #175

11/24-12/1

2010-12-01T22:09:00.000-08:00

Back in the saddle!

Wednesday
"Angie"
100 pull-ups(3:28)
100 push-ups
100 sit-ups
100 squats
Time-12:57

Monday(11/29)
"Jackie"
1000m row
50 thrusters(#45)
30 pull-ups
Time-6:57

Tuesday(11/30)
21-18-15
Ground to Overhead
Medball clean
Sit-ups
Time-7:43

Wednesday(12/1)
10am
"Helen"
400m run
21 kb swing(#53)
12 pull-ups
Time-8:21

4pm
"Grace"
30 clean/jerk
Time-2:32
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"Fran" in the new box!

2010-11-16T16:37:00.000-08:00

"Fran"
21-15-9
Thrusters(#95)/Pull-ups
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Monday(11/15)

2010-11-16T08:46:00.001-08:00

5 rounds of:
10 medball cleans
10 rotational push-ups
Time-3:06
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Thursday, 11/11

2010-11-11T11:57:00.000-08:00

Time-11:15

This should improve next time I do this WOD.

DL-#165
Box Jump-21"
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Tuesday, 11/9

2010-11-09T15:11:00.000-08:00

10am
Press-
3 x 70% (#100)
3 x 80% (#110)
3 x 90% (#125)*
*max reps-7

"Randy"
75 power snatches
Time-4:35(#75)

2pm
"FGB"
Score-#306

Fun day!
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Thursday, 11/4

2010-11-04T18:00:00.001-07:00

Strength-W3
OHS
5 x 120
3 x 135
1 x 150*
*max reps-4

Metcon
Kettlebell
Sit-ups
*perform each movement on minute of every minute
(Minute 1: 1 kb swing, 1 sit-up, Minute 2: 2kb swing, 2 sit-ups, etc)

Rounds completed: 17
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Monday, 11/1 and 11/2

2010-11-02T19:58:00.000-07:00

Ok, here I go again. I need some type of consistency in my work day and this definitely needs to be on my schedule. I'm going paleo today until Thanksgiving, along with that I want t make sure I'm logging what I'm doing and not skipping out.

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
*run 200m every "even" round of the HPC
Time-8:35

11/2
Strength
Press(139.5)
5 x 105
5 x 115
5 x 120
*8 reps

Metcon
21-15-9
OHS
Knees to chest
Time-5:03
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Finally back!

2010-09-07T21:25:00.000-07:00

Today at the box:
Strength
Deadlift
5 x 245
5 x 280
5 x 320*
*15 reps

Metcon
40 push press, #95
10 pull-ups
40 SDLHP, #95
10 pull-ups
40 Double Unders
10 pull-ups
40 power cleans, #95
10 pull-ups

Time-12:21
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Tuesday's Route

2010-08-09T22:44:00.000-07:00

Tuesday's 5K route:

Out the lab around the kite shop
Right @ 35th
Left @ wallingford ave
Left @ 45th ave
Left @ stoneway ave
Right @ 35th
Left @ troll ave
Left @ 34th
Left @ carr ave
Left @ 35th
Turn left into alley
*back at the lab

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Sunday and Monday's WOD

2010-08-09T22:43:00.000-07:00

Sunday
AMRAP 20 minute
7 back squats, #185
10 OH lunges(left), #45
7 burpees
10 OH lunges(right), #45

Rounds completed- 8 + 7 squats

Monday
AMRAP 20 minutes
7 SDLHP, #95
7 Hang Clean, #95
7 Push Press, #95

Rounds completed-13 1/3
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Weekly Paleo Update:

2010-08-08T10:27:00.000-07:00

I'm officially on day 7 and the smoothies are awesome! I wanted to find a way to get maximum green vegetables and enjoy what I am taking in and the smoothies do that. The great thing about the shakes is that I can put vegetables, fruits, nuts, avocados, etc in it and as long as I offset the stronger taking vegetables with a sweet fruit it will take 100% awesome!

Today's shake ingredients:
1c papaya nectar (trader joe juice)
1c water
1 bell pepper (yellow)
1c broccoli
2 mini apples
1 roma tomato
Handful of butter cup lettuce
4 strawberries
1 banana
6-8 ice cubes

Since I eat pretty close to this anyways it hasn't been as hard as it was the 1st time I did this. I'm officially 6 full days Oreo + Ice Cream Free. I feel real good. Energy levels have been decent without the mid-day crash @ 3pm which happens every day. But since being 100% Paleo I haven't had them.

On Monday I weight in at 167.4 and a few days ago I was at 164 but we'll see on Monday what mr scale says. Overall I feel less heavy which is a huge deal to me. When I feel heavy I feel more sluggish than anything else.

The biggest thing I want to see is how this effects my strength positive or negative along with my endurance in my metcons. I'm going to re-test this week so it'll be fun to see.

Moving forward!
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Tuesday/Wednesday/Thursday

2010-08-05T19:22:00.000-07:00

Monday
"Angie"
100 of:
Pull-ups
Push-ups
Sit-ups
Squats
Time-13:51

Tuesday
Back Squat(274.5)
5 x 205
3 x 235
1 x 260
*7 max reps

Wednesday
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time-26:43

Thursday
Press(w4)
5 x 55
5 x 70
5 x 80

Deadlift(w4)
5 x 150
5 x 190
5 x 225

PM
AMRAP 12 minutes
7 deadlifts (#275)
14 pistol squats
21 double unders

Rounds completed: 5 1/2

7pm-Run
From home to green lake swim area (roughly 2.2-2.5 miles)
Time-14:53

Ready to eat some fajitas tonight!

Paleo Fajitas
Extra meat
Extra vegetables
Extra guacamole
Extra salsa
No cheese
No tortillas
No beans
No sour cream
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Monday

2010-08-02T23:27:00.000-07:00

"Angie"
100 pull-ups (4:19)
100 push-ups
100 sit-ups (3:48)
100 squats (2:11)

Time-13:51
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Linnea's Testimony

2010-08-02T23:23:00.000-07:00

For all you who are still thinking about doing the Kirkland Triathlon, read this testimony and be inspired!

By Linnea:
13 months ago I joined Fit by Focus' Fit Camp, four months later, Fit by Focus became StoneWay CrossFit! Scott you sneaky sneak!

When I asked Scott if I could work out with him, I was desperate! I weighed over 261 pounds and was tight in a size 22 jean and commonly wore a size 3x t-shirt! I knew it was bad that first day at Fit Camp when I could not run around the track (400m) without stopping SEVERAL times, especially on the "hill"! I mention the hill because it's half the size of the "hill" SWCF's climb out of the driveway to run your 400m! But in my condition that "hill" in the park, killed me every time! When I finished the workout on that first day, I called everybody I could and told them "I did it!" and wanted SO much more!

Often times I would secretly cry in the middle of a workout because I was so hot and so out of breath, but even more than that emotional barriers were being broken! I began to realize who I was again and began to find an inner strength I have never known before!

Two months into the Fit Camp, Scott encouraged me to do the Kirkland Sprint Triathlon! I asked him privately, "do you really feel I could do this? Or are you just being nice?" and he said "Yes! Without a doubt, I KNOW you could do this!". I trusted him and went for it! The morning of I was SO nervous! Looking around, all I saw were "athletes" with GREAT bodies, then me! I wanted to hide in a corner and get away! But my family and friend were there cheering me on, there was not backing down! Then the voice in my head "Yes! Without a doubt, I KNOW you can do this!". The gun went off, and there I went, slowly, slowly thru the water, then the bike and then finish with the run!

I FINISHED in 2 hours and 28 minutes! I came in 8th from last, but the point is, is that I DID it! I have had many personal accomplishments since that day, but none will ring truer than that first sprint tri one cold September morning in 2009! I am currently at 220 pounds and wear a size 14 jean and large t-shirt! I begin training this week for the Kirkland Sprint Triathlon in September and it is my hope to blow my last time out of the water, literally! I can not thank Scott enough for his commitment to my success and for believing in me! So to encourage you, if Scott say's you can do it, you can! Without a doubt I KNOW you can!

"Don't judge those who try and fail, judge those who fail to try!"
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Paleo Chocolate Recipe

2010-07-31T17:53:00.000-07:00

Supplies needed:
6-12 Fig
Cocoa Mix (Baked)
Almonds or Almond Flour
Knive (to chop figs)
Or blender

Blend/mix cocoa and almonds then add fig. Or if you have a blender blend them all together. Scoop it out with your fingers

This recipe is really up to you and your liking. I mix 6 almonds, 2 tsp cocoa and 3 figs that makes 3-4 small balls.
*make sure you take the pit out of the fig.
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Week Results

2010-07-31T15:47:00.000-07:00

Monday-Rest

Tuesday-
"Death by Clean and Jerk"
9 rounds completed

Wednesday-
Strength: 70%/80%/90%
Back Squat(274.5)
190/220/250
*max reps-10

Metcon:
100 Burpee's
Time-5:34
(I may have done 10 extra because I lost count)

Thursday
Strength-75%/85%/95%
Press
105/120/130
*max reps-6

Friday

Conditioning
Swim
12 x 100m
Rest-1:00

Saturday
Deadlift(376.5)
75%/85%/95%
280/320/*360
*max reps-9

Metcon
7 rounds of:
21 strict presses, #65
21 GHD Back extentions
Time-14:38.
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Fridays Results:

2010-07-23T19:36:00.000-07:00

"Double Helen"
1200m run
63 KB Swing, #53
36 Pull-ups
800m run
42 KB Swing, #53
21 Pull-ups
400m run
21 KB Swing, #53
12 Pull-ups

Time-21:10

PM-WOD

30 Muscle-ups
for time
Time-7:36

"Tabata Handsand Hold"
20 seconds on
10 seconds off
8 rounds
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IMG01464-20100715-1502.jpg

2010-07-17T06:20:00.001-07:00

So I had the chance to hang at West Sacramento CrossFit friday morning and it's a really cool box. Jeff and Rick are solid guys.

It was really cool because it was a strength day. We did a version of "CrossFit Total" with 5 reps. It struck my curiosity because I want to test a few thing, like what I could pull comfortably.

My press felt awesome, my deadlift felt strong and my squat felt controlled. I hadn't tried 5 reps of my deadlift over #370 since sectionals and I yesterday I pulled #375. Felt good!

Ever since starting the Wender 5/3/1 program I have felt a ton more comfortable with my squat. I can go deep and come out of it strong. Plus, it's always good to do good away from home.

Fridays Results:

Press
5/5/5/5/5
115/125/130/135/140
Deadlift
5/5/5/5
275/315/370/*375
*pr
Squat
5/5/5/5
225/245/255/265
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Wednesday, 7/14

2010-07-14T12:35:00.000-07:00

Absolutely challenging today. Transition to strength and heavy back squat in the metcon was awesome. The back squats didn't handle me it was the double unders (as always though).

I got this Metcon from Kelsey who has been participating in the Competitors class up in Lynnwood CrossFit.

End notes: practice is all it takes to get better. Don't expect to be awesome without a ton of practice.

I love CrossFit and how it humbles me every single day!

Strength-Week 1
Back Squats
5 x 180
5 x 205
*5 x 230
*max reps-25

Metcon
5 rounds of:
5 back squats, #225
1 minute Double Unders
Rest-2 minutes

Double Unders:
1st-56
2nd-71
3rd-62
4th-60
5th-55
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Tuesday, 7/13

2010-07-14T10:29:00.000-07:00

5 rounds of:
15 thrusters
400m run

Time-25:21

25 Box Jumps, 22"
500m row
400m run
50 box jumps, 22"
1000m row
800m run
25 box jump, 22"
500m row
400m run

Time-21:03
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Sunday, 7/11/10

2010-07-11T11:59:00.000-07:00

I trained out of Mercer Island
CrossFit today and it was nice to sweat and be shirt less. Plus it's stinkin muggy.

This WOD wasn't too rough, it was the pull-ups that caught up but wasn't too crazy. This was a lot of fun and I think the StoneWay CrossFit crew is going to love this this upcoming week. (I.e Tuesday)

After that I did double under for time. I was on the CrossFit Endurance site and saw a workout w/out socks. So I tried it and now I have blisters at the tip of my big toes. I hit a PR today with consecutive "double unders". I got 77 before my shoulder quit on me. Oh yeah when the rope hits your toes, it stings!

21-18-15-9-6
100ft
Pull-ups
Sit-ups

Time-7:57

Complete 2 rounds:
100 Double Under
Rest-1:30

1:18(77 consecutive) new PR/1:58
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Friday Day!

2010-07-10T00:39:00.000-07:00

Today was a great day to get in a few workouts. When you have some down time might as well lift weights, right? I did my first half of workouts this morning. It felt good to lift heavier weight. I don't want to get in the habit of just doing metcon's and no strengths so I make a point to get my strengths in no matter what.

There are so many things that I want to do. I want to get strong, follow CrossFit Endurance programming and get better at my metcon's. The great thing is I think I can do it all. My strength won't get too crazy but I want to have the capacity to throw around some heavy weight and be relatively light in weight myself.

Goals:

Ultimately I would like to weight between 155-160 and be a solid wrecking machine. Once I get my nutrition down to 100% awesome, I will be that wrecking machine!

Onward!

10am

Strength

Power Snatches

5/5/5/5

results: 95/105/115/115

Metcon

20 Back Squats, #225

40 Toes to Bar

60 KB Swing, #53

time-8:51

6pm

Metcon-

"JD"

5 rounds of:

12 deadlift, #155

9 Hang Cleans, #155

6 Push Jerks, #155

time-13:27 (20 seconds slower than my 1st time)

July 4th, Sunday

2010-07-07T23:30:00.000-07:00

Mt.Shasta holds the Biggest Small Town fun run in the entire country. So that's pretty awesome to say you have been too. I ran the 5 mile race and it was terrible. Running 5 miles is no es bueno.

David and I started together at the front and once the gun went off everyone was out the gate. David was WAY ahead of me and for the 1st time I was pretty sure David was going to beat me this year, but.............he slowed down less than a mile into the race. We were about to our 1 mile mark and I finally passed him. Before the 1 mile mark I passed a girl puking. Right at the mile marker was the traditional Belly Dancers, they are always a joy to look at (i'm totally joking).

As the race went on I kept a pace that eventually slowed down but I was running hard the entire time. I found people to pace and people to stay with. But this race hurt. I was pretty sure I was tapped out about 4 miles but I kept on going. I was about 800m short and I flat started sprinting but that lasted maybe 250m until my legs started slowing down but it was the last 200m that I went all out. I even had a person racing me and he got me at the end but I went 100% all out. After all was said and done I finished at 36:00, 5th in my age group.

If you ever are thinking about a fun race, you should check out Mt. Shasta's 4th of July's fun run @ http://www.mtshastarunners.com/!

Friday

2010-07-05T22:53:00.000-07:00

Clean
3-3-3-3-3-3-3
Scott-135/145/155/165/180(x2)
Krod-65/65/65/65/65

10 rounds of:
10 pull-up
10 dips
10 sit-ups
10 squats

Krod-8:28 (7 rounds)
Scott-12:42
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2010-06-29T20:45:00.000-07:00

I used a #20 vest for the first time ever in a workout and that makes it super brutal. A lot of fun at the same time. I started off by pacing myself but very fast did I discover that I was going as hard as I could. Pull-ups were easy, my goal was going to be 20 per round but 15 seemed to be what I could squeeze out of myself.

Metcon-
AMRAP 20 minutes
400m run
Max pull-ups
w/20lb vest

Pull-up completed-90
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Monday

2010-06-29T08:13:00.001-07:00

I PR'd my back squat today! I am an official member of the #300 club. Last time I had 300 on my back I went straight down, so this is a good feeling. I had a spotter for the last set, I think I could have tried #310 and maybe could have got it up but I didn't try do to a meeting I was late for.

The metcon was tough, #50 DB are awkward and heavy for me. I didn't remember if the workout was 5 rounds or 3 rounds so I did 5 rounds. Then I found out that I did a little extra credit because I only needed to do 3 rounds. No worries. I think I was at 8 or 9:36 at 3 rounds. Miko Salo did it in 5 minutes, pretty humbling!

Strength:
Back Squat
5 x 195(65%)
5 x 225(75%)
3 x 250(85%)
3 x 265(90%)
1 x 280(95%)
1 x 290(98%)
1 x 300(101%)PR
1 x 305(103%)PR!

Metcon:
5 rounds of:
15 DB Thruster, #50
30 GHD sit-ups

Time-17:36

Sunday, 6/27

2010-06-27T09:43:00.000-07:00

(Tony Berger visiting from CrossFit Unleashed)

Strength-
Press
5 x 40%(#55)
5 x 50%(#70)
5 x 60%(#85)

Metcon-
5 rounds of:
50' OH Lunges, #45 barbell
21 Burpees

Time-11:01

Conditioning-
3 x 800m run
1:30 min-rest

5:36(800m+)/3:33/3:30
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Friday: 6/25

2010-06-25T19:16:00.000-07:00

"DT"
Complete 5 rounds:
12 deadlift, #155
9 hang clean, #155
6 push jerk, #155

Time-13:06

"That WOD was nothing but heavy!"
-scott
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Crystals Good Bye Poem

2010-06-23T22:49:00.000-07:00

Why Do I love Crossfit?

by Crystal Fink

I love Crossfit because it is the only time during the day that the only thing running through my mind is the number of reps I have completed

I love Crossfit because I am competing with myself to go hard, faster, stronger everytime I am there

I love Crossfit because now I can do pull-ups, power cleans, ring dips, and deadlifts and handstand pushups

I love Crossfit because it is a community of people holding you accountable to reach your goals

I love Crossfit because it challenges me physically, mentally and emotionally

I love Crossfit for the pride not only of myself but from my Coach

I love Crossfit because I am in the best shape I have ever been in

I love Crossfit because I will never again have smooth hands, but I will forever have strong calloused hands of an athlete

I love Crossfit because it is the only thing that I have ever done where I have bled, sweat, and felt like dying but never gave up

I love Crossfit for the feeling of nervousness you get right before a WOD

I love Crossfit because no matter what workout you are doing it is NEVER easy

I love Crossfit because I crave it everyday… yes I am addicted

I love Crossfit for those first 30 seconds after you have completed the WOD and you know that you have given all of yourself

I love Crossfit for the RX next to my name

I love Crossfit for the bonds that I have created with my Coaches, my fellow athletes and my students that will last forever no matter what Coast I am on.

Thank you for being a part of my Crossfit community. A special thanks Coach Scott for completely changing my life both on a fitness level and personal level. He introduced me to Crossfit and helped fuel my love and passion for it. I wouldn’t be here without you. Also a huge thanks to Corey for being a great coach as well as taking me on as a Coach at Mercer Island Crossfit. This last year has been amazing and I am going to miss everyone so much!

With love, respect, and gratitude,

Crystal

Wednesday:

2010-06-23T22:42:00.000-07:00

Strength:
Deadlift-(369, 1RM)
1) 40% x 5-#150
2) 50% x 3-#185
*3) 60% x 1-#220

Metcon:
30 wallballs, #20
30 ground to over head, #95
30 KB swings, #53 (1.5 pood)
30 OHS, #95
30 burpees

Time-10:54

Conditioning:
"Grace on Crack"
AMRAP 10 minutes
Clean and Jerk, #135

Reps completed-78
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Tuesday Results:

2010-06-23T08:19:00.000-07:00

Kbrett and I did this today. I did this awhile ago and had a time over 17 minutes so my goal was to get a sub 17:00. It felt great but like last time the pull-ups exhausted me.

Good stuff, like always!

Metcon-
1 mile run
100 deadlifts, #70
75 pull-ups
50 V-ups
25 burpees

Time-16:22
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Monday, 6/21

2010-06-21T15:38:00.000-07:00

Strength-
Bench Press-(202.5, 1RM)
1) 75% x 5-#150
2) 85% x 3-#170
3) 95% x 1-#190 (max reps-15)

Metcon-
Complete 5 rounds of:
50' Dumbbell Overhead Lunges, #45
21 burpees

Time-14:49

The strength was a decent strength workout but the metcon was tough. I wasn't sure if I was going to scale or Rx, so I decided I'd start Rx and if I needed to drop I would. It was a slow workout but I was glad I Rx'd. There was a few times I wanted to drop but I knew if I pulled my core in and dug deep I could pull this off.

Great transition from heavy to bodyweight!
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Team WOD:

2010-06-20T18:19:00.000-07:00

I did today's workout with Terry and we rocked it. It was the fastest time of the entire group. It was fun. I used #115 for the OHS since I really need OHS practice. Overal fun and challenging!

800m run
200 double unders
100 box jumps
50 pull-ups
25 OH Squats, #115
5 tire flips, #253
400m run

Time-17:13
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Thursday and Friday:

2010-06-19T13:40:00.000-07:00

This week has been crazy busy with not a lot of down time to train but I've tried to get it in when I can. The last 2 days have felt great! I'm feeling strong indeed. I'm feeling thicker also so I'm trying to figure what's going on. I haven't been eating 100% clean so that could be the extra thick feeling.

I need to start playing with OHS a lot more simply because they are still a weakness. My other weakness is rowing so I have been starting my warm ups with a 1000m row and so far it feels great.

Thursday:
Press- (139.5 1RM)
1) 75% x 5-#105
2) 85% x 3-#120
*3) 95% x 1-#130(max reps-5)

Friday:
Strength
Squat-(265.5, 1RM)
1) 75% x 5-#200
2) 85% x 3-#225
*3) 95% x 1-#250 (max reps-25)

Metcon:
AMRAP 20 minutes
2 weighted pull-ups (#30)
4 HSPU
8 OHS, #95

Rounds-9 2/3
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Wednesday:

2010-06-16T20:15:00.000-07:00

Snuck this in at the last part of the day. Wow, I should never forget how she feels.

"Elizabeth"
21-15-9

Power Clean, #135
Ring Dips

Time-4:10
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Monday, 6/14

2010-06-14T21:02:00.000-07:00

Bench Press-(202.5, 1RM)
1) 70% x 3-140
2) 80% x 3-160
3) 90% x 3-180 (max reps-16)

Metcon:
"JT"
21-15-9

HSPU
Ring dip
Push-ups

Time-17:20

This took forever! Great combo with the bench workout. The 1st round felt decent but the rest of the workout tapped me out. Those stinkin HSPU's, they slowed me rapidly down.

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Friday, 6/11/10

2010-06-11T22:53:00.000-07:00

"I'd have to say it was a good day"
-Ice Cube

Strength:
Squat-(265.5, 1RM)
1) 70% x 3-185
2) 80% x 3-210
*3) 90% x 3-240(20 reps)

Metcon:
21-18-15-12-9
Power Snatch
200m run w/medball (#20)

Time-10:19

Conditioning:
"Barbara"
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest-3 minutes

Time-27:13
2:54/2:54/2:54/3:07/3:18
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Late Update: Wednesday, 6/9

2010-06-10T23:14:00.000-07:00

Today was one of those days I absolutely got my butt kicked. I was in round one and I knew this was going to be a long workout. The run was not a problem it was my recovery time to loosen up my lower back. I knew this would blow my back up and I was absolutely right because after round 2 my lower back was on fire!

Thanks to Kelsey who coached me through my last round. Nothing like mental numbness to get you through.

Metcon-
5 rounds of:
21 front squats, #135
400m run

Time-25:15

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Rest Day and Nutritional Thinking

2010-06-10T16:12:00.000-07:00

CrossFit Journal 21

Stumbled across this video in my travels across the internet. This is some seriously aspiring stuff. Need to tighten up my diet some.

On the food end, I'm letting myself fail too much when the opportunity presents itself. I'm not even afraid of Fran or Nancy or Kelly, or any of those girls anymore even though they wipe me clean everytime. It's making better decisions in the food area. I have been so busy lately that I allow that to effect my nutrition.

For June, I will be committing to clean eating no matter where I am at. Regardless of what is on the menu, if there is no smart choices I will wait till I get home or start bringing food I know I will eat to potlucks, etc.

365 Day Of Exercising

365 Days Of Exercise - Watch more Funny Videos

Tuesday: 6/8/10

2010-06-08T23:50:00.000-07:00

Today was fun. I did my strength in the morning in between sessions and then I did my metcon at CrossFit Seattle today and had a lot of fun. We started the WOD with a 1 mile run and you can imagine the response by everyone to that was "what? I'm not a runner". They have a good group of people at Level 4 and a great Coach (Scott). He's been coaching since the beginning of CrossFit so he has had a lot of exposure to many coaches and programs.

Strength: Week 2
Press- (139.5 1RM)
1) 70% x 3- #95
2) 80% x 3- #110
*3) 90% x 3- #125 (reps-4)

Metcon-
@ CrossFit Seattle: Level 4

1 mile run
100 Deadlift, 2 pood
75 Pull-ups
50 V-ups
25 Burpees

Time-17:17

Monday-6/7

2010-06-07T22:59:00.000-07:00

Week 2

I officially kicked off Week 2 of the Wendler 5/3/1 program. I have been really encouraged by this program. What really excites me is how this is going to help our box (StoneWay CrossFit). We have people of all ages training with us so this strength program is affecting everyone.

I did my strength in the morning and then followed by the Metcon 1 hour later. My dead felt amazing today. Definitely heavy but also light. Wierd, right?!

Strength-Week 2

Deadlift

#1 3 x 260lb (70%)

#2 3 x 300lb (80%)

#3 3 x 330lb (90%)

*{12 max reps}

Metcon

Complete 5 rounds of:

5 one arm Deadlift (left)

5 one arm Deadlift (right)

10 box jumps, 24"

10 pull-ups

Time-8:09

Sunday-6/6

2010-06-06T22:47:00.000-07:00

Strength

Bench-(202.5, 1RM)

1) 65% x 5-130

2) 75% x 5-155

*3) 85% x 5-175 (15 reps)

Metcon
AMRAP 3 minutes
10 ring dip
10 push-ups
10 DB bench press
Rest-1:30
3 cycles Repeat

Rounds completed:
2 1/3, 2, 2

Friday-Back Squat

2010-06-04T19:57:00.000-07:00

Strength:
Week 1
Back Squat
Warm-up: 5 x #130 (50% of 1 RM)

Set #1- 5 x #170 (65%)
Set #2- 5 x #200 (75%)
Set #3- 5 x #225 (85%)= 20 reps
*last set perform max reps

Metcon:
"Karen"
150 Wallballs, #20
Time-12:26

Today was a bitter sweet day. I felt super great on my strength and like tail for my metcon. I was super slow. I added 4:30 minute to my old time so I totally un-Pr'd this WOD.

I then have to remember that bad days come and go. We'll get back on the horse tomorrow.
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Wednesday: 6/2

2010-06-02T15:14:00.000-07:00

I'm really psyched about this 5/3/1 program that I didn't want to take a "strength day" rest but I did. So I didn't jump the gun too fast. Tomorrow is my squat day and that's gonna be a hard one for me I think. We'll find out tomorrow.

I did StoneWay's metcon today. It was a burner in the legs. The KB swing and burpees were just recovery for the squat hops. I had #'s in my head on how many rounds I was shooting for. Each round I completed 4 2/3. The first round I was 3 reps from completing 5 rounds but close doesn't count. The KB felt super lite and burpees felt great.

Again I can't express how excited I am about the strength training. One of my vulnerabilities are strength so I hope to catch up on some ground in this area. Time will tell.
Strength:
Rest Day

Metcon:
AMRAP 3 minutes
5 KB swings(#53)/5 burpees/10 squat hops
*complete 4 cycles

Rounds completed
4 2/3, 4 2/3, 4 2/3, 4 2/3
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Tuesday

2010-06-01T21:35:00.000-07:00

Strength:
Deadlift- #369 (working weight)
Warm-up
3 x 5 (#185)

Set #1-65%: 240
Set #2-75%: 275
*Set #3-85%: 315 (12)
*max reps

Strength: extra (2 hours later)
Sumo deadlift
5x5
155/199/211/264/264

Metcon
Teams of 3
Air ball (wallball w/out the wall)
Weighted sit-up
200m run
4 rounds
Time- 13:39

I went to Level 4 today and jumped in for another strength then a metcon. This was the first time I did sumo deadlift and it was a lot of fun! My adductors are gonna love it tomorrow. I go over and usually train with Scott (he's a great guy and coach) and I always walk away with something new from him. He works close with Dave Werner and Mike Bergner so you get an idea of how knowledgeable he is but more important how he coaches is great.

Today was day 2 of the Wendler 5/3/1 strength program. I got 315 x 12. I think I had at least 1 or 2 more left but the grip was getting away from me. I love the deadlift!

Today was a great training day, it was fun and I learned a few new things.
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Monday-Starting 5/3/1 Program

2010-05-31T14:26:00.000-07:00

I started the Wendler 5/3/1 Strength Program today (Elite Fitness System). I'm pumped to think of the strength gains i'm about to achieve through this program. My current 1RM press is #155. We'll see what that looks like in a month or 3.

Did today Memorial Day WOD and felt every bit of it. I'm much appreciative for all the men and women who have and will give their lives for my freedom.

Strength:
Press- (139.5 1RM)
1) 75% x 5- #105
2) 80% x 5- #115
*3) 85% x 5- #120 (reps-6)
Perform as many reps as possible

Metcon:
"Daniel"
50 pull-ups
400m run
21 Thrusters, #95
800m run
21 Thrusters, #95
400m run
50 pull-ups

Time-14:46

Saturday with "Fran"

2010-05-29T11:43:00.000-07:00

I've been following the main site here and there because as a coach I need an outside programming and that's what CrossFit.com has done for me for over a year and a half. Anyways, I did back squats (5-5-5-5-5) yesterday and today's WOD was "Fran" so that's what I did. I finished up my training today and was able to squeeze in a short metcon. I've also noticed that I've been doing my strength workouts and long metcon workouts but I've been lacking in my short metcon, so I need to get those in the mix.

"Fran"

21-15-9

Thruster

Pull-ups

Time-2:52, PR!

(Old-2:58)

Yes! I freakin PR'd "Fran"! Last time I did her I stopped for a few seconds to breath and this time I didn't stop at all. I dropped off the bar and saw 2:52 and I was psyched out my mind! The only people in the gym were myself and Priscilla Bell (Bell Curve Fitness). The music playing was "99 Problems", Jay-Z and Pantera.

It was a great diverse atmosphere again. The gym was almost vacant, music in the background and and it was me against the barbell and pull-up bar.

Friday

2010-05-28T21:04:00.000-07:00

(kelly, myself and adam after finishing my bday WOD, 5/10/10)

This was a pretty busy day for me and I was really lucky to squeeze in 2 workouts. The back squat felt heavy today but then again i did "Murph" (300 air squats) and "Badger" (180 squat cleans, #95) this week. But I knew I needed a heavy squat. I topped off at #255 (5 reps) which is relatively 85% of my 1 RM. I'd like my 5 RM back squat to be a bit heavier but I'm pretty happy right now.

The girls "Bday WOD" was pretty rough. Who designed that thing? (Oh yeah, I did)

Back Squat
5-5-5-5-5

225/235/245/255/255

"Kim and Crystal's Bday WOD"
Complete 3 rounds of:
26 knees to elbows + 43 Double Unders
43 sprawls + OHS (#65)

Time-18:46