TGIS!

"Team WOD"
(2 partners per team)

Complete 10 rounds of:
Partner A:
5 Clean and Jerk (#95/#65)

Partner B:
5 push-ups
10 sit-ups
15 Squat
*each partner starts at opposite stations and moves to the next station after their partner is ready to switch stations

New Schedule at StoneWay CrossFit

Weekly Schedule

We are so excited to announce that we will be adding 3 more classes to our weekly schedule.  Currently we have our CrossFit 101 class at 5pm on Monday, Wednesday and Friday, but we will be officially starting our new class at that time.  Our 6pm class has grown abundantly and that excites us tremendously.  If we want to continue to be the top CrossFit coaches we desire to be we think it is very pertinent to open up another class time so we can focus on our clients more efficiently.  So we'd like to encourage anyone who attends the 6pm class who can make the 5pm class to do so.  This is not a mandatory request, but we may request reservations in the near future. 

Weekly Class Schedule

Monday, Wednesday, Friday

6am, 1pm, 5pm, 6pm

Tuesday

6am, 5:30pm

Thursday

Rest Day + Skills Day + Make-Up Day

6am, 5:30pm

Saturday

9am

Rest Day

Starting Thursday March 17th we will be OFFICIALLY scheduling our Rest Day.  There will not be a class held during this day.  However, this day is now designed for everyone to come in and give you a chance to work on a weakness. (HSPU, Pull-ups, Muscle-ups etc)  If you missed a WOD that week come in a make it up.  This is not a "open door" for you to not come in, but it is an opportunity to get better at what you are weak at.  This is also a time for you to work with your Coaches more closely also. 

Training Schedule

3 days on 1 day off (off day-thursday)

2 days on 1 day off (off day-sunday)

Journal

The way that we measure your fitness is simply by using the "Clock", so we want everyone to go out and buy a small note book to record all your WOD's, PR's and anything that will help you remember where to start at.  Everyone has been getting new PR's and smashing the workouts that have returned from the past, but you are not tracking it.  We track all your times and PR's on the whiteboard but this will be the most efficient way for you personally.  Both Coach Corey and Coach Scott do this via blogging and in their own personal notebooks.  We will set aside a place for you to store your notebooks or you can simply take it home and bring each time you come.

We are very excited for all these new additions and we look forward to seeing the great results from you guys!

Ankle Taping and Bracing

3/12/10

Strength

Front Squat

5x5

*”X”= weight does not change. Pick the weight and don’t increase.

Metcon

Complete 3 rounds:

50 Mountain Climbers

18 Double Unders

12 Pull-ups

Ankle Taping and Bracing

by Douglas A Reeves Jr, MD

"Ankle sprains are the most common sports-related injuries in the United States, accounting for an estimated 2 million injuries per year."

Iliotibial Band (IT) Syndrome

3/11/10

Kids at a young age already practice the functional movements we were designed to do without pain

Complete 4 rounds

16 Single DB snatch (8 each arm)

8 burpees

400m run

“CF Lite”

Complete 3 rounds

12 Single DB snatch (6 each arm)

6 burpees

400m run

Iliotibial Band Syndrome

by Jerold M Stirling, MD

"Iliotibial band (ITB) syndrome (ITBS) is the most common cause of lateral knee pain among athletes."

Kettlebells Provide a Great Weight Lifting Workout

3/10/10

Complete 3 rounds of:
AMRAP 5 minutes

4 Deadlift, #135/#225

8 Burpees

12 KB Swings, #53/#35

Rest 1:30

Kettlebells Provide a Great Weight Lifting Workout

By Elizabeth Quinn, About.com Guide

Kettlebell Swing

Example

The Pull Up Exercise: How to Use a Chin Up Bar

3/9/10

Strength

Weighted Push-ups

5-5-3-3-3-1-1-1-1

Weighted Sit-ups

5-5-3-3-3-1-1-1-1

Metcon

“Death by 10 meters”

Complete 1x 10m sprint on the minute of every minute matching the minute. (Example 1st minute: 1 x 10m, 2nd minute: 2 x 10m, 3rd minute: 3 x 10m, etc) Continue until you can’t meet each minute on the minute. Must slap the ground with each 10m completed.

The Pull Up Exercise: How to Use a Chin Up Bar

By Elizabeth Quinn, About.com Guide

Sweat Storm

3/8/10

Complete 3 rounds

1 minute WallBalls

1 minute Power Snatch, #96/#65

1 minute Box jumps

1 minute row

1 minute rest

*total repetitions = your score

The Fish Go CrossFit
by Paul Fournier
Florida Marlins strength and conditioning coach Paul Fournier
brings CrossFit to Major League Baseball players.

Sweat Storm
By Eric Velazquez
A growing fitness sensation, CrossFit—the system that takes functional training to the extreme—isn't for the weak. Follow along as an MF staffer plunges into the fray