crossfit seattle

CrossFit is not for Everyone

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Before I start I want to make a very clear statement: “CrossFit is for EVERYONE!” Just keep reading and my hope is that you will realize it is for you also!

 

What do you imagine when you think of a “CrossFit Gym/Box” or the athletes within those walls?

The reason this topic has come up is because the mass population is intimidated by the stereotypical idea of CrossFit.  The fear of elite fitness workouts, the “beach bodies” and fear of failing is initially what keeps us normal folks from taking the first step towards CrossFit.  Is any of this familiar to you?

 

I have great news!  The people  inside the walls of  StoneWay CrossFit are just like you.  They are normal human beings who have a normal life and have  goals as you do!  They want to lose weight, increase strength, achieve that six-pack, get ready for their wedding, feel comfortable with their shirt off, feel comfortable in their swim suit, get in the best shape of their life, look amazing for their upcoming class reunion and the list goes on.

 

The Truth about  StoneWay CrossFit:

-It’s hard (mentally and physically)

-There’s a learning process.

-There are beginners classes (Any legit gym will have a “Fundamentals/Essentials” program)

-CrossFit coaches are trained professionals

-ALL CrossFit gyms (that are legit) offer a FREE consultation with a certified CrossFit Coach before having you ever spending a dollar

-In a consultation, you will discuss: goals, injuries, fears, expectations

-Thinking “I am out of shape” Will never change, even athletes that have been training for years think this. CrossFit is constantly varied and you will feel this way even at your best

-The CrossFit community is unlike any thing you have ever been a part of

 

There are so many things that keep people from trying CrossFit and it’s simply because of the misconception of CrossFit.  I have been a personal trainer for over 7  years and I have been practicing the CrossFit methodology personally for over four years and using it with  ALL my clients for over three and a half years.  My clientele has ranged from ages 10 to 80 years old and there has never been one person who could not do CrossFit

 

Tough Love

CrossFit is not for everyone! The purpose of this statement is because the CrossFit intensity, dedication and training is not for everyone.  When I say it’s not for everyone I’m simply referring to the individual who is not willing to put themselves through the regiment program.

 

When you walk into StoneWay Crossfit for a class you will be given a warm-up, and a workout, For example,  Each day we practice a formal introduction as a group that I call the “Ice Breaker”  be expected to participate and encourage all the athletes in your class.  For some individuals this is too much interaction and accountability.  That is why I say,”CrossFit is not for Everyone!”

 

I firmly believe StoneWay CrossFit  is 100% legit and  anyone who walks though our doors will realize CrossFit is for them.  Our coaches hold each of their athletes to standard which simply means they care about their athletes safety and progression.

 

If you are still on the fence thinking, “Is CrossFit for me?” Please contact me and I will personally  show you a version of CrossFit that would work for you. Or I will connect you with a local CrossFit gym that I believe will help you.

 

Contact me at coachscott@stonewaycrossfit.com

Pre-Coaches Prep Course | CrossFit Training Program

Have you ever thought about coaching? Maybe even a little bit?  Starting in January I will be holding a “Pre-Coaches Prep Course” series for athletes who have ever entertained the idea about coaching.  The series will be held weekly lasting between 50-60 minutes in length.  The class with be 100% hands on.  No coaching experiences required at all, however the only thing that I ask is that you have been doing CrossFit for minimum of 8 -12 months.  This course is not for beginners.

(Pre-requisites: Completed “CrossFit Essentials” or some type of ONRAMP, 8-12 months CrossFit experience and has a desire to be a leader)
Course Format and Requirements
Each class we will cover 3 of the 9 foundational movements of CrossFit.  We will work through the progressions, points of performance and assisting in developing a coaches eye that can spot faults.  We will walk through the “set-up” of the movement, doing the movement and  then correcting the movement.  We will work in a big group and I will teach the session as if it is everyones first day.  We require that each participant who applies for this course have an intermediate understanding of CrossFit so there is no need for me to introduce the movements.  Before arrival read through the Level 1 Training Guide especially pages 104-113.
Purpose and Goal
There is a huge demand for qualified, competent, caring and motivating coaches that have a desire to be 100% badass! At StoneWay CrossFit ALL our coaches resemble this.  The only way an individual can develop this “badass” status is by being around “badass” coaches, obtaining all the experience they have learned and developed.  Our goal is to help start the pathway for any up and coming coach that fits our requirements. We want to give them the tools to become a top notch “badass” coach!
How do you sign up and What is required?
 The steps:
1) Write up a proposal letter on why you want to be a coach and why this is the best step for you.  Give a brief background on your fitness experience including how long you have been doing CrossFit. We will be choosing a limited amount participants.
2) Cost- $0.  This is our 1st official “Pre-Coaches Prep” I expect these spots to fill up fast.  For a limited time, we are offering 8 FREE spots who meet the requirements.
3) Required: Attend ALL classes.
4) Contact me at coachscott@stonewaycrossfit.com

To Rx or Not, That Is The Question!

CrossFit Rx StoneWay CrossFit WOD

Should I Rx?

When you started CrossFit, how many of you had no clue was “Rx” meant?  Exactly!  None of us knew what “Rx” was when we were noobs!  If we did, we would probably try to “Rx” everything. The question is: SHOULD we try RX’ing everything?  Absolutely not.  My point is that as CrossFit is becoming more and more popular, and that everyone and their brother is wanting to do CrossFit, most are skipping the basic fundamentals.  They see guys and girls doing “muscle-ups” so they think they should do them.  Again, absolutely not.  The best example I can provide to anyone wanting to be “Billy Badass” at StoneWay is that of the fourth grader wanting to skip grades so they could be the “cool eighth grader” and be will the older kids.  Fundamentally that doesn’t make sense, right?  That kid isn’t even on the same maturity level, nor is he capable of starting algebra when he hasn’t even mastered division.  That is exactly how it is when you jump right in with CrossFit and try to “Rx” everything.  Your body physically isn’t at that maturity level, but with patience and practice all the fundamental movements will prepare you for more volume in your workout.At StoneWay CrossFit we have two options for our workouts: WOD A) and WOD B).  A) is for our athletes that are 6 months or older at CrossFit (but especially here at StoneWay CrossFit) for that length.  This is not by any means indicating that just because a member has been at the box for six months that they can “Rx” everything.  What we are saying is that this is the time when they can start to think about it.  WOD B) is for ALL our newest members, six months and younger.  This workout, however, is titled differently: We call it “Rx-Lite”.

“Rx-Lite” can be easily misunderstood as being easy but this is very far from the truth.  In our CrossFit workouts there are 3 factors to consider — the movements, the repetitions and the amount of weight prescribed.  Everyone’s workout will be the same in class for any specific day; the only things that will change for individual athletes is the repetitions and the weight.  (For example see below)

Example:
A)
“Fran”
21-15-9
Thrusters, 95/65
Pull-ups

B)
“Rx-Lite”
“Fran”
15-12-9
Thruster, 65/45
Pull-ups (Use band, jumping or ring rows)

The rules of “Rx-Lite” go like this:  If you are 6 months or younger this will be your workout description.  If you ever come to the point where you feel that “RX-L” is easy, then your coach will tell you to go harder because there is ALWAYS a way to make it more grueling.  If “Rx-Lite” is easy, you are doing something wrong. Every workout the rep scheme will be different from A) but you don’t need to worry about that.  If the weight you are prescribed is too light then we can up your weight but your reps will stay the same.  The goal behind all this is to train your body to build up it’s work capacity and allow your body (cardio/respiratory endurance) to mature. If you ever workout next to a guy or girl doing burpees and it looks like they aren’t even tired and you are on your fifth burpee and you are about to die this would be a great example of how your work capacity increases as you mature in CrossFit.  It’s not that it is easy for them —  it’s that it takes more work for them to FEEL the work.  If you are in the “RX-L” (6 months or less) you will always go off the “Rx- Lite” WOD and you will NEVER do A).  If you are 6 months or older you will ALWAYS have the option to do A) or B) “Rx- Lite”.  Some reasons may be that 1) you took a break and you are getting back into the swing of things, 2) you just got done being sick or 3) you just having an “off day”.  All reasons are legit.

The purpose of this article is to make a point that all athletes are different and are at different development levels.  Being able to understand this point is very key; if you can realize that just because “Joe Blow” is next to you Rx’ing the WOD doesn’t mean that you are supposed to Rx this WOD, then you are in the right mindset.  If you can remember that maturity is key and that work capacity reflects ALL the work that you have put in to yourself, then you will develop into a top notch athlete.

Holiday Survival Guide and Free Fitness Plan

CrossFit in Seattle

Want to survive during the holiday and not be a statistic wanting to lose the 20 extra pounds gained during holidays?  I knew you wanted to different from your friends.  During this time of the year is seems to be socially accepted to party like it’s 1999 (That’s a “Prince” reference for all you youngsters), over drink, eat and gain 5-20 pounds.  Deep down inside everyone want to skip working out and not maintain a reasonable diet but that’s not how our bodies work.

FACT: If you eat more calories then you burn on a daily basis you will gain weight!  So don’t be surprised when 2013 shows up and you have extra weight in areas you didn’t have just weeks before!!!

If you ask any of my clients or athletes at my box they’d tell you I’m all about planning for success.  There’s know way to achieve goals (in general) if you don’t plan to succeed.  If you don’t care about weight or extra fat then stop reading NOW!!!

Now for you who actually give a care I have put down some really simple points on ways to enjoy the holiday parties and stay in shape.  Also below is a full week workout plan.  Now you won’t  have any legit excuses on why you gained weight this year.

2013 Survival Guide

1) Prior to arriving to any dinners, parties or “Happy Hours” make sure you eat.  NEVER show up to any of these functions starving.  All inhibitions goes straight out the door!

2) Make a point to exercise/do something physical for minimum 30 minutes per day.  This could be running around at the park with your kids, football with the family, walks after dinner or actually making an effort to go out in the garage or hit up your box and do a WOD.  (See WOD’s below)

3) Pick ONE day of the week to let it all out!  That means during the week don’t pig out, don’t over eat in the sugar category, don’t starve yourself but eat balance meals (40% Protein, 40% Fat, 20% Carbs).  When you decide to go all out make sure it’s this day and only this day.

4) Don’t get smashed!  Don’t over drink and cram tons of sugar down your throat.  Beer and Liquor is straight sugar that results in FAT.  Don’t try to argue with me saying,”But what about the clear drink or the wine?”  Allow yourself the leisure to drink just DON”T GET SMASHED!!!

5) Start making goals for 2013 today!  Not to start 2013 but what you want to do by 2013 or at least have started by 2013

6) Take pictures of yourself TODAY!!!! Yep, I said it.  Want to remember what you looked like before the holiday parties start?  You better because if you eat and splurge like you have permission then you are giving yourself permission increase your waistline!!

Now don’t get me wrong I want you to enjoy the time with your family and friends without being controlled by the fear of weight gain.  The only way to do this is to make a plan on how you eat, drink and exercise.

Workout Plan for 2013

Monday

“Base Line” 

400m run

50 Air Squats

40 Sit-ups

30 Push-ups

20 Burpees

*Beginners: 1 round

*Intermediate/Advance: 2 rounds

Tuesday

5 rounds

15-30 Box Jumps

200m run

15-30 Push Presses

Wednesday

15 minute running clock complete as many rounds as possible

30-60 Walking Lunges

10-20 Pull-ups

30-60 Double Unders or 120-180 Single Skips

Thursday

Go out for a low intensity walk or jog for 25-40 minutes

Friday

10 rounds

100m run

10 Goblet Squats (use a weight and hold in front of chest)

5 Broad Jump Burpees (do a burpee then jump forward)

Saturday

30  “Christmas Survivors”

Using 25-45 lb dumbbells

Push-up + Hang Clean + Push Press (all movements with DB)

*Try to be 10 minutes

Sunday

Rest Day

Why is there a range for weight and reps?

If you are a beginner use the far left number, if you intermediate/advance use the far right number. (For example: 15-30 reps)

 

It is my hope that you walk into 2013 feeling better than you have ever felt and that will simply be because you planned to survive this holiday!

 

For further workout explanations or questions, Email me at coachscott@stonewaycrossfit.com

CrossFit Shoe Review | Reebok CrossFit U-Form Oly Lifter’s

Reebok U-Form Olympic Lifting Shoes

Reebok CrossFit Olympic Lifting Shoes

Lifting with a purpose has always been my focus ever since starting CrossFit.  Prior to CrossFit my goal was to be lean but never with a specific focus, like being stronger and faster.  This October I took the plunge and started using a new olympic lifting shoes and my lifting has NEVER been the same.  My first pair was not the Reebok CrossFit U-Form Oly Lifter’s but they did the job, but now my lifting and comfort is day and night!  A new focus comes into play when you make the plunge from not using Oly shoes to using Oly shoes and that is the fact that you now have a solid piece of real estate to push your heels off of (bottom of your feet).  There are many things you have to think about when you are for example squatting, you need to push your knees out, keep your chest open, keep eyes forward and driving through the outside of your heels.  The last thing you need to think about is if your feet are moving in your shoes and that you can drive your heels into the ground.  The Reebok CrossFit U-Form Oly Lifter’s by far allow for this to happen!

Why Should I Wear Oly Lifting Shoes?

The reason I push ALL my athletes in this direction is because we all can use some extra support and to honest that in a nutshell is the reason.  An Oly weightlifting shoe will give you something solid to push off of. A unique trademark to the weightlifting shoe is a raised heel.  Back in the day old school lifter used bowling shoes with piece of wood glued to the bottom of them.  This style of shoes have developed over 100+ years so the designs are amazing now.  We have such advantages now because companies actually make shoes specifically for weightlifting.   It’s common knowledge that every sport has specific clothing apparel design so the fact that there are weightlifting shoe should be no surprise.  If you were a track runner you would have nothing but shoes with spike and this situation is no different so give the  Reebok CrossFit U-Form Oly Lifters a chance with the unique heel raise.

CrossFit For Dummies

What does all that jargon on the whiteboard mean?

Before you start reading, this I am in no way calling anyone a “Dummy!”  However, I know it feels (or has felt) that way when we’ve had to ask our coach a question about anything CrossFit related, so be sure to forward to this to a friend.  We’ve all been a newbie at one point or another, and it’s good to remember to be patient when someone new asks you a question.  Even when it’s the most obvious thing!

This blog post is dedicated to all the new CrossFitters out there that have walked into a CrossFit gym and had no clue what all the jargon meant.  I remember one of my first Kettlebell WODs had weight that was at 1.5 poods.  My first thought was, “What the crap is this?”  I asked my buddy Corey (My best friend with whom I started CrossFit who now owns Mercer Island CrossFit) and turns out he was clueless just as I was.  So what did we do?  Yep, we headed straight to google.com to figure out what the heck a “pood” was.

To save all you new CrossFitters some time, here is a list of some terms we use within the gym to help you get started:

CrossFit Terminology Made Easy

Terms:

WOD– Workout of the Day

AMRAP– As many rounds as possible or reps as possible

Metcon– Metabolic Conditioning (aka Metcon)

POOD– Weight of the kettlebell. (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)

Box– CrossFit gym

Chalk– Helps with grip and studies show it increase strength;)

“Tabata”– Named after Dr. Tabata who design an interval typed of workout doing 20 seconds of moving and 10 second of rest for 8 rounds. (Total of 4 minute per exercise)

“CrossFit Total”– Strength WOD that includes your 1RM (Rep Max)

Rack Position– Bar resting on your collar bone and anterior deltoids (front shoulder) support by hands.

Back Squat– Squat with barbell on your back.

Front Squat– Squat with barbell in the “Rack Position” (see above).

Overhead Squat– Squat with barbell held overhead.

HSPU– Handstand Push-up

Double Unders– Jump rope skill.  You jump once and the rope makes 2 revolutions

Power Clean– Olympic Lift.  Barbell starts on the ground and end in the rack position (see above).

Hang Clean– Olympic Lift. Barbell starts by hanging from your hips and end in the front squat position.

Squat Clean– Olympic Lift. Barbell starts on the ground and ends in a front squat.

Power Snatch– Olympic Lift.  Barbell starts on the ground and ends up over head.

Hang Snatch– Olympic Lift. Barbell starts by hanging from your hips and ends up over your head.

Squat Snatch– Olympic Lift. Barbell starts on the ground and ends up in the overhead squat position.

Burpee– Gymnastic move that you drop to the ground, do a push-up, jump into a squat and then jump. Best overall movement of CrossFit because it has the move range of movement.

Box Jump– Jump onto a box

Wallball Shot– Using a medicine ball drop into a front squat position and standing up using the momentum to push to ball to hit the target on the wall.

This list isn’t EVERYTHING you will encounter, but it’s a great start.  At the very least you won’t look like a deer in the headlights when you see Olympic lifts or acronyms on the whiteboard.

I repeatedly tell my athletes to ALWAYS train with a coach and NEVER resort to doing it on your own.  For example, if your child is potty training, do you let them teach themselves or do you help?  You help.  Anyone can pee on their own, but it will be a lot more effective if someone told them where and how, right?!  Of course I’m right!  Same thing goes for lifting.  Our job is to teach you what you need to know to reach your goals, and then help you get there. So after reading this, I hope you head to the box and feel more confident about hitting the WOD.  Don’t be “that guy” who has no clue — be “that guy” who has done his homework and is ready to learn more.

For more tips about starting CrossFit and finding a box, check out “3 Tips Everyone Needs Before They Start CrossFit” or simply email me,

coachscott@stonewaycrossfit.com

 

Ladies You Need To Lift Heavy | Beauty and Strength

2012 CrossFit Games Female Athletes (Fittest Women on Earth)

This post is to all my female clients, friends, family members and strangers that I have never met who think CrossFit/Lifting weights will make them bulky.  Over all the years that I have been a personal trainer/coach (almost 7) I have always had to have the conversation regarding weights and getting bulky.  75% of all my consultation with female clients always start with a question or statement like this,”Will weightlifting/CrossFit get me bulky?” or “I don’t want to get bulky!”  To be honest if I was a female and all I saw as role models were “female body builders” I too would be skeptical.  Regardless, lets have the conversation together.

To keep this post short and sweet this is what my response would be to YOU the female in fear of the “Bulk”: 

(Your names), it’s impossible to “bulk” up.  You don’t have the levels of testosterone that a male has to give you that “bulked” effect.  The only reason you see bulky women is because they are purposely wanting to look like that.  Strategies would include steroids, caloric surpluses or some other supplementation for that effect.  So in the meantime let’s worry about the “bulk” thing when it happens and deal with it then.  (Side note: we won’t ever be dealing with this issue)

Here is a list of things I want you to focus on as you start training: 

1) Eat.  Be sure to have 3-5 small meals a day.

2) Macronutrients.  Eat your macronutrients in this order. Protein, Fat and Carbohydrates.

3) Train and Rest. Schedule 4-5 days a week to train in the week never exceeding 3 consecutive days and schedule a minimum of  2 rest days in a 7 day cycle.

4) Lift Heavy. The body benefits more than you can imagine.  Benefits include: rapid fat loss, increase definition, decrease aging process, increased 24 hour caloric burn (up to 100 calories post workout)

5) Hydrate. Drink water, eliminate soda, juice and (anything that dehydrate your or has sugar)

 

Below is one of the best videos I’ve seen that gives 100% visual proof that women who train will not “Bulk Up!”

For any questions or suggestions contact me at coachscott@stonewaycrossfit.com

3 Step Solution To Change | Seattle CrossFit Coach

 

I can’t believe it’s already September! You know what that means: summer is over, back school, fall is here, football games are in full swing and the weather is turning crisp.  All this adds up to one thing – your training is going to be affected! Whenever there is a change in our routine, the important things in life go through a test. Regarding training you need to ask yourself one question – how important is that to you? For many it has been a routine for years with ups and downs that can be predicted. For others, this is a new found love that is in its honeymoon phase. It is important that you think about it day in and day out. It doesn’t matter what is going on, you are going to get your work out in because it’s that important to you.

 

How is this new season going to affect you? Are you going to start working out again? Are you going to let the dark mornings and cool evenings prevent you from getting to the gym? Or are you going to keep pushing forward and training like you have done all summer long? Whatever your plan is, I have a three step process that is bullet proof, but only if you are motivated.

3 Step Bullet Proof Solution To Working Out

1) Write down on a calendar what your plan is for every day of the month

Once you mentally commit yourself and then psychologically commit you are now setting yourself up for success.  If you have decided (mentally) you are not going to start training then your calendar will reflect that decision also.  So when you mentally prepare and then psychologically prepare you now ready for change.  Change is good.  Dictionary.com defines change as:  to make the form, nature, content, future course, etc., of(something) different from what it is or from what it wouldbe if left alone.

2) Start Tracking You Nutrition

Everyone cringes at this step because 99.9% of people who are striving to make changes don’t like it when their diet is  messed with.  So, don’t worry I’m not asking you to change ANYTHING with your diet.  All I’m telling you to do is start tracking what you eat everyday no matter what is its.  My whole point in this is getting you to think about what you put in your body day in and day out.  The more conscience we are about what we are putting in our bodies as fuel the better decisions we make no matter what season we are in.

3) Follow An Already Structured Program

This is the MOST crucial part of my 3 step solution.  Find a program you respect or are interested in and then use it.  If you need a program to follow online for FREE go to my website www.stonewaycrossfit.com/blog.  I post a daily workout Monday through Saturday.  The power behind this step is taking ALL control out of your hands and letting someone lead you.  What I also highly recommend is finding a local program with classes and then join it. That is the best solution compared to following anyone online.  The reason is because everything is already planned out, scheduled and has a professional coaching you. This is way better than any other workout partner because you won’t get an early morning phone call telling you that he/she can’t make it today.  The best part is that there will be many “workout partners” in any class you take that you won’t even know but this will help you way more than you will ever know.

So, what do we do now?  Something is what we do!  If you are deciding to stop being lazy, continue training but to a higher lever or just re-awaking that inner athlete that we all have somewhere deep down inside you need to start something ASAP!  Who knows if your mental motivation will trump your psychological motivation if you don’t act on it TODAY!! If you need any assistance, phone consult or just an extra push contact me TODAY!!!

coachscott@stonewaycrossfit.com, @scottmrodriguez or Scott M. Rodriguez

The CrossFit Games Movtivates Me To Train – New Training Cycle

Read the rest of this entry »

You Matter! Stop Neglecting Yourself!

 

Yeah I’m talking to you!  You matter and you better start acting like it!  I work with clients day in and day out who let other “things” control their schedule or if they will get into the gym or not.  Don’t get me wrong I’m not being 100% insensitive right now I’m simply stating facts and I understand life happens but, you are only effective when you are fully taken care of.  When you are fully taken care of that is the ONLY time you will be fully capable of taking care of others.  So what am I getting at?  I want you to realize that you are just as important as your boss who wants you to work overtime/god awful hours, your kids who needs everything at every moment of your day, your friends who “Needs” something ASAP, etc.  What I am not saying is to neglect the people you love but find a balance.

 

Awhile ago things at the box (my CrossFit gym) were getting pretty busy and the time in the day seemed to just disappear.  Each day I felt like I was so far behind that I didn’t have time to train or give myself some “me time”.  But a good friend of mine threw out a few encouraging words which simply stated that I need to take care of myself and set aside time each day.  Ever since that talk things have never been so awesome!  I’m still super busy but I set aside time each day assuring I get my workout in.  I’m so proud to say that nothing gets in the way of my workout simply because I have schedule everything around it.  Now your “thing” may not be working out but it may be reading, running, knitting, painting, date nights with your significant other, girls/guys night out, or (you fill in the blank).  You get what I’m saying.  You are so important in so many ways that it’s a waste to neglect yourself for days, months or even years.  It’s such an excitement for me when I meet with a client who wants to get back on track with their fitness and put time into their self.  It’s also a bummer to me because I know that they have wasted years of neglecting their self that has led to the point they are at now.  Below are my Top 3 guidelines I give to my all my clients on how to stop neglecting themselves.  I am using fitness examples, if fitness is not your issue put yours in my guidelines.

 

Top 3 Way To Avoid Neglecting Yourself

1) Put your workouts in your personal and professional calendar.  Once you update your calendar personally and professionally everyone will be able to see that you are busy during that blocked out time.  The ability of creating boundries not only helps you stand up for yourself but conditions others around you.

2) Establish Some Accountability.  The ability to establish a form of accountability not only keeps you focused but decreases the chances of any type of failure.  I highly recommend finding a person who you look up to regarding fitness and grasp on to them like a leach.  This is also a great reason to find a trainer who is qualified to work with.  If you are paying someone there is a huge chance you will make each and everyone of your sessions.  If you miss it you just paid for it, literally!

3) Post Reminders.  In every spot in your house that you are constantly at post little sticky notes reminding yourself how important you are and that you matter.  The more you re enforce this new standard the faster you are going to believe it and that faster you are going to realize you deserve to be happy.

 

Here’s the testimony of one of my long time clients who is a mother of four children and who was busy raising kids for 20+ years and then starting investing back in herself.  Not only did her fitness increase but her performance did also.  She started running (5K, 1/2 marathon), doing Sprint Triathlons, then doing a 1/2 Ironman and overall starting investing in herself again!  Meet Terry!

Testimonial – Terry from stonewaycrossfit on Vimeo.

 

If you’d like to contact me email me at coachscott@stonewaycrossfit.com

Follow me @scottmrodriguez