Suns out, guns out

WOD Schedule

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

SWAT (Affiliate Team Training)

7:30pm

WOD

WOD Schedule

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

CrossFit Essentials, Day 3

6pm

SWAT

7pm

WOD

_

StoneWay Tribe Athlete Feature: Danielle Palser

Hometown: Prince George, B.C., Canada

Age: 37

Occupation: Sales

When did you first start CrossFitting?

Feb 8th, 2012

When did you first start training at SWCF?

Feb 8th, 2012

Favorite WOD: Full Murph..yay!

 Least Favorite WOD: Nancy..boo

 Tell us about your sports & fitness background.

While in high school, I played competitive volleyball, basketball and track & field. I was also highly involved in the Duke of Edinburgh program which is a multi-country program that fosters personal growth in youth through challenging outdoor expeditions (i.e. build your own snow cave). This also included multiple weekend hiking trips and week-long kayaking trips throughout different parts of B.C. during the year.

I continued to be active during my first stint at University, and even tried to learn how to ride a mountain bike (coincidentally that same year, I was voted, “Worse Mountain Bike Rider Ever”). In my second stint, I finally found  the “cool” kid crowd and they were not active in any way shape or form except on the dance floor at 80’s night in the local bar.

(Side Note: dancing to 80’s music can never ever be remotely considered a work out, but it is always a good timeJ)

By the time I ended up my third stint of school and landed my first mega-corporate gig, I was in no shape, had a variety of bad habits/attitudes AND was completely oblivious to the harm I was doing to myself on every level. Unfortunately, I had surrounded myself with others stuck in similar, whacked out life patterns, so there was no questioning that our lives could look any different than this.

Thankfully, those days are now fading memories!

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?

I had confided in my awesome, amazing friend Karen Gach (Yay Karen!) that I wanted to really learn commitment in 2012 and she started telling me about crossfit. I liked the idea that it wasn’t the same, repetitive movements that are typically found in a gym, but more importantly, the idea of learning commitment AND losing weight was really enticing. Shortly after that, Karen forwarded me a link to the Stoneway Crossfit Bloomspot deal and I went twice a week for an entire year (and yes, I had to force myself at times BUT I never, ever regretted it!)

Unfortunately, I can’t remember my first actual WOD, so either I have the world’s worse memory or it was so intense that I have blocked it out completely.  I will state for the record that I have been sore every day since my first day!
What sort of changes have you seen in your body, health and fitness since starting CF? (before / after)

I have seen some radical changes physically (i.e. “weight loss” check, “muscle development” check, “donating everything in my closet because it’s too big” check), but the change that I really noticed and love is that I no longer feel  limited physically to what I can’t do. I may need to scale it a bit, but I have the physical wherewithal to do it. Talk about feeling like a BA!

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?

I definitely have a heightened awareness of how my mental determination and drive makes me believe that I can kick a** in anything I do. “I don’t stop when I am tired, I stop when I am done” may be an over-used quote but it still resonates with me.

Please share with us any favorite CrossFit / SWCF moments.

I love PRs including my very first toe 2 bar! It was awesome!

Any advice for people just getting started?

Nutrition, nutrition, nutrition! You can do all of these amazing, difficult WODs, but unless you change what you are putting into your body, you will not reap the greatest benefits of those WODs!

I would highly recommend, “It Starts with Food”.

What are your hobbies, interests and/or talents outside of CrossFit? 

I am learning how to play, “The Good, the Bad and the Ugly” on the recorder because I think that would be the awesomest party trick EVER.

WOD Schedule

Happy Rest Day!

-

WOD

“Active Recovery”

The Missing Link: Movement as a Skill

WOD Schedule

8am, 9am

WOD

1.

Watch:

This is Annie Thorisdottir

“More Hill Runs?!” – Andy and Evan

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

“SWAT” (Affiliate Team training)

7pm

WOD

“Hmm…what weight should I do for my squat clean?” – Kara

WOD Schedule

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

SWAT (Affiliate Team Training)

7:30pm

WOD

Anyone sore from Coach Scott’s Bday WOD?!

WOD Schedule

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

CrossFit Essentials, Day 1

6pm

SWAT

7pm

WOD

_

StoneWay Tribe Athlete Feature: Doug Shinstrom

Hometown: Kirkland, Wa

Age: 24

Occupation: Student / Lifeguard

When did you first start CrossFitting? July 2012.

When did you first start training at SWCF? First time training at Stoneway was Scott’s
essentials class July 2012.

Favorite WOD: Karen (150 wallballs) It’s always a good feeling when you can’t walk right the
next day.

Least Favorite WOD: Angie. She’s a real B****.

Tell us about your sports & fitness background.

I grew up play soccer and have been Skiing /snowboarding since I was 4. I dabbled in swimming when I was in high school. Also, I really like to do anything to do with water sports during the summer. Inner tubing is basically one of the best sports created…

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it,
and how did it feel? 

My brother first joined Stoneway and thought I would really like Crossfit workouts. (he was right) I don’t really remember what my first WOD was but it had kettle bell swings, air squats, and pushups. It was awful… but in a good way.

What sort of changes have you seen in your body, health and fitness since starting CF? (before
/ after) 

The biggest thing I’ve noticed is getting stronger. I’ve been able to see gains in all of my lifting. Also, I eat a lot more. Its kind of amazing to see how the amount of food I eat has increased, yet I’ve lost weight.

What sort of changes in your life have you experienced out of taking on something like
CrossFit that were totally unexpected?

The biggest thing is my knowledge of nutrition. I had never thought about it in combination with exercise, but now I know a lot more and can notice differences in my workouts.

Please share with us any favorite CrossFit / SWCF moments. 

My favorite moment is when Scott thought it was a good Idea to put skipping in one of the warm-ups. This also happened to be a day where I was the only person who showed up to that class. So I got the joy of skipping around the block by myself.

Any advice for people just getting started? 

Keep showing up. Getting into a routine of going to Crossfit was one of the best choices I’ve made.

What are your hobbies, interests and/or talents outside of CrossFit? 

I’m kind of a spontaneous person and tend to do random things all over the place. Whether that is hiking, biking, swimming, boating, racing my car, going to a happy hour, doing the Fremont Troll Stroll or the Putt-Putt Pub Crawls. I’ve become a big fan of obstacle course races. I’ve done the Warrior Dash, Winter Pineapple Classic and Tough Mudder and will be doing them again this year. Basically, if it sounds like its going to be fun, I’m in.

StoneWay Tribe loves rest days!

WOD Schedule

Happy Rest Day!

-

WOD

“Active Recovery”