stoneway crossfit

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.

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.

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

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

 

2nd Day at The Coaches Prep Course

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!

Friday Day!

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)

Crystals Good Bye Poem

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

Rest Day and Nutritional Thinking

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