How Long Do I Need To Workout For?


This is one of the most common questions I receive from my athletes at StoneWay CrossFit and also athletes online.  The average days per week an athletes trains is three days.  The average length is thirty minutes.   But the real question is, “How long do you need to workout daily to qualify it as a workout?”  You will always get an opinion from someone in the room when asking this question but there is only one answer to this question.


If you look around you there are gyms on every corner for athletes to lift weights or run on treadmills, there are running and bike lanes in your city with runner and riders but there is not one answer to how long and how many days your are suppose to do all of the above.  But the question still lingers.


If weight loss or weight gain is your goal then how much and how long really does matters.  But what if you are just wanting to be active?   You want to be able to do more than you are doing right now.  You are not trying to win a marathon nor are you trying to place 1st in a local weight lifting competition.  So we are getting closer to the answer that we all want to know.  How long do you need to workout for it to qualify for a workout?


The next important topic is about “Intensity.”  Intensity: the quality of being intense!”


Did that all make sense?  Let me elaborate more.  Intensity is something some people are intimidated by simply because they are relating to someone else’s intensity.  The best way I explain this to my athletes is by letting them know that they are not allowed to compare themselves to others intensity.  The way you know if your intensity is high in your training is based off two things, heart rate and breathe.  Now they come as a team not one by itself.  If intensity was based on heart rate you could simply be stressed one day and have a high heart rate.  That would not mean your workout is intense.  They way you know you are working hard is that it’s a hard workout.  If at anytime you think,”This isn’t that bad” then you aren’t working hard enough.  The moment you say,”This stinks” definitely defines your workout as intense.


So, what is the definition to todays discussion, “How long do you need to workout daily to qualify it as a workout?”  Your workout is all defined on you as an athlete.  If you make the effort to go to the gym, track, etc and you push yourself hard for minimum of 20 minutes your workout is long enough.  If you walk/jog for 60 minutes and you don’t feel exhausted then you aren’t using your time efficiently.


4 rounds

1 minute Jogging

1 minute Push-ups

1 minute Sit-ups

1 minute Lunges

1 minute Rest

(20 minute workout)

Try this workout today.  Count how many steps you take, push-ups, sit-ups and lunges (each leg) and then repeat this workout 1 month later.  Be sure to push yourself hard but remembers to slow it down if you ever feel light headed, dizzy or nauseated.

I Hate Squatting


If there is one movement you do not want to exclude in your workout regimen, what do you think that movement is? Bench press? Bi-cep curls? Deadlift? Running?

When it comes to “working out” or “training” it really comes down to functionality.  You want to be better at doing something.  This could be increasing strength, getting faster or simply being able to move better.  Now there are some of those people that train/workout to just look a certain way but we won’t include this crowd because their main goals are not what I mentioned above.  Everyone wants to look a certain way but should never be your #1 goal (in my opinion).

The one movement I firmly believe needs to be in everyones regimen is the squat.   The squat comes in many forms and ways to be implemented but the bare bones of the movement is you getting your hips below your knees.


The squat when implemented correctly benefits the lower extremities in so many way it should never be skipped.  Multiple muscles are used simply by letting the hips go below parallel.  These muscles are the adductors, abductors, hamstrings, quadriceps and glutes (butt muscles).

Other benefits of squat are: increased caloric burn, shaping up your glutes, decrease in body fat,  increase overall strength, hip flexibility, abdominal conditioning and these are only the tip of the iceberg.

To be honest this article could go on for at least 100 + pages of squat facts but the main point of todays article is, “Be sure to Squat!”

Need help on your squat?  Sign up for a free consultation and allow one of our certified and experienced CrossFit Coaches assist you!

Survive 2013

CrossFit in Seattle
We are weeks away from the holiday and you know what that means, tons of “get togethers!”
On average every American gains between 5-15 pounds during this food mayhem.  When we speak about pounds we are talking about “bad pounds!”  All the events that will partake is totally a positive things especially with the huge decrease with social events.  Just over 20 years there was 33% more social events then are happening currently.  People now a days are spending more and more time alone.  So, the social events are incredible!
The problem is that either we americans don’t care about our health or we are just uneducated when it comes to food. Let’s just assume that we all care about our health and are simply uneducated.
To be honest the only way we are able to survive the holiday season while attending all our social events is by knowing to do when we arrive to our events.  Below is very simplistic outline but I 100% guarantee you will survive the holiday season lighter than you started.
Survival Outline
1) Take the “H20” challenge.  During the month of November and December only drink water as your primary source of liquid.  When you arrive to your party only have 1 or 2 (at most) drinks. That way you still can partake and are limit your calories.
2) Exercise 45 minutes daily.  I know what you are thinking, “I don’t have 45 minutes of time in my day!”  That ridiculous!  Wake up a littler earlier and go our for a little jog or join us at StoneWay CrossFit. (www.stonewaycrossfit.com)
3) Eat early.  Before you go to any event that involves food (even in non-holiday seasons) eat prior.  Pick food that will fill you and be healthy.  Foods like this would be: meat, almonds or any type of good fat.
4) Dance.  Definitely be fun and have fun.  If you don’t know how to dance just make it up.  This will count towards your 45 minutes in the day.
5) Small Plates. Whatever you do don’t use a big plate.  If you use a small plate you won’t feel like you need to pile on all the food.  This allows you to have 1-3 plates and not bust a button.
Best of luck to your health in 2014!

Fear of Failure

Why do we fear failure so much?  There are countries where failing is a good thing or it isn’t looked at in a negative way.  Why is it that we fear failure let alone letting others see it happen?  Because it makes us vulnerable.  News flash, we are all humans and make errors it’s  in our DNA.  The question isn’t,”Will I fail?” the question is,”What do you do when you fail?”

There are many quotes and sayings related to “failure” and how it’s a mark of strength simply by how you respond to that.  Take away all the trendy quotes and sayings I would agree 100%.  Regardless who we are we will fail in one way or another, the most important part is how do we respond to it.  I strongly believe a man/woman’s character is reflected by their response to failure.  Do they get up and try again or do they quit?  What do you do?

Taking risks is a good thing.  The only way ideas are born is because someone dares to put it out in the open.  If the idea is lame, who cares, think of another one until it sticks.  The challenge for today is to do something that scares you because fear is what holds you back. 3-2-1………..Go

Step 1

Why are you afraid to fail?

How do you respond to failure?

When you fail what is your immediate response?

Step 2

If you could do anything today but you don’t because you are scared to fail, what would it be?

What steps could you take TODAY to take the chance of failure?

When do you pursue it?

Open 13.2 Coaching Tips

"Don't think if that WOD was hard, rather consider if you could have got 1 more rep!"

CrossFit Open WOD 13.2 has been release and been tested by many around the world already.  Have you done it yet?  If so the first thought of many is “What could have I done different?”  After sitting back and thinking while coaching my athletes I think I have some pretty solid insight to share with the CrossFit community.  Just follow my steps and establish your best “Game Plan!”


Walking into the workout having a “Game Plan” so important because once you are in the middle of it you don’t have to improvise.  As always there are way to make each movement happen faster and this is what I suggest.



-Position the bar 3-4 feet behind the box.  After completing the first two movements you turn 180 degrees and go right into the box jumps

Shoulder to Overhead: 


-Try to not use legs if possible.  Still do a push press but limit the legs being use because you will be exhausting your legs in the deadlift and box jumps

-Right after your 5th rep drop bar to hip take a deep breath then proceed to deadlift



-Use the rubber plate you have.  “More ounce to the bounce!”

-Rebound the bar off the ground.  The bar should  not be at a dead stop at all

-At your 10th rep (upright) let the bar drop


Box Jump:

-Step up and jump down!  The entire workout your legs are going to be working so give them a break by stepping up.

My thought process is that your shoulders and quads will start to get exhausted, then when you deadlift your quad and back will start to exhaust then then quads if your jump up and down.  Therefore, step up your glutes can take some of the load.



Give yourself 20 minutes (minimum) to get your body moving in the right plane that our body will be moving soon along with joints. For example: Deadlift (sagittal plane- up/down or push/pull), Box Jump (sagittal plane and hip, knee and ankle joints), Shoulder to Overhead (shoulder joint, hips, knees and ankles).  This will not only warm you up but help loosen up any tight body parts.

Warm-up Example (a):

3 rounds (not for time)

15 Air Squat

50 Double Unders


1 rounds

5 Shoulder to Overhead, #45

10 Deadlift, #45

15 Box Jumps (5 step ups w/step down, 5 box jumps w/step down, 5 box jumps w/jumping down)


5 Shoulder to Overhead, #135/95

10 Deadlift, #45

15 Box Jumps (5 step ups w/step down, 5 box jumps w/step down, 5 box jumps w/jumping down)

rest 1 minute


2 rounds

5 SOH, 115/75

10 Deadlift

15 Box Jumps (your preference)

rest 10 minutes (minimum)


Perform WOD 13.2!!!!


13.2 Coaching Summary

This is what I think will give you the best outcome to your CrossFit Open performance!  If you ever want to join me at my gym please contact me at coachscott@stonewaycrossfit.com


Good Luck Athletes!

Game Time

There have been whispers. There have been rumors. Ladies and gentlemen, I’m here to tell you — they’re all true and there is STILL TIME!!!!

The Whole Life Challenge is back, and it’s bigger and better than before! The WLC started at CrossFit LA a year and a half ago, and our first time at StoneWay CrossFit. Therefore you can always say that you were among the first to play in Seattle. This time there are around  10,000-20,000 people from affiliates around the world participating!

The Whole Life Challenge is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your commitment to your health and well-being. You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what’s possible for you. The game is played online (and for those of you who have played before — we have a brand new site for you!) AND in your life. You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements. Everyday you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before. This isn’t about getting a perfect score every day, it’s about having a score each day to know how effective you are. Increasing your effectiveness over the course of the challenge is where it’s at! After 8-weeks you will repeat the measurements again to see how you improved and who won!

The best part is, you are welcome to invite your friends and family to play along with you in the game and have them get the same great results that you get!

Here are the details:
Entry Fee: $45 for everyone–all members, friends, and family.
Prelims: Saturday, February 16th (Registration closes 2/22, it has been extended)
Finals: Saturday, April 13th

Athlete registration is open at this LINK and join our time StoneWay Tribe.
Friends & Family may play along with you, but you must be registered first to invite them to join.

Your first step — visit our official Facebook Fan Page and like it! It’s already starting to pick up notice because of our daily post and conversations regarding this challenge!

For more details, talk to a staff member or your coach at StoneWay CrossFit or email me personally, coachscott@stonewaycrosssfit.com!

CrossFit Shoe Gone Good | The RealFlex Transition 2.0 Review

RealFlex Transition 2.0

If you are a CrossFitter than you’ve had the conversation with yourself about what shoe should you wear when you WOD.  Not sure what you’ve come up with but what I look for is support and comfort.  Without these two you wil have a crappy workout because you are going to be distracted by the pains in your feet.  As a CrossFit coach and affiliate owner I feel its my responsibility to let people  know when I’ve found a descent product.


If you look at the shoes above these are one of Reeboks newest cross training shoes. The RealFlex Transition 2.0‘s.  I wasn’t sure how’d I would feel using them and after a while just hanging out in them I was convinced this shoes was both supportive and comfortable.  After putting them on immediately they felt comfortable.  But as many of you know that doesn’t mean anything until you train in them.  My first metcon I tested these guys in was a running, box jump and double under WOD.  They totally passed the test for this type of a metcon.  In my opinion, if there is any olympic lifting I wouldn’t recommend this type of shoe.  If there is any olympic lifting in a metcon I still wouldn’t  recommend them.  For those type of WOD’s I’d stick to a minimalists.  There are many shoes options out there now that it can get pretty confusing on what you should wear.  It really all depends on what you’re doing and what you need in a shoe.  Overall, the RealFlex Transition 2.0 is an awesome shoe for metcons with non-olympmpic lifting and for just hanging out in.


For any questions contact me, coachscott@stonewaycrossfit.com

My Training Lately Sucks | Seattle CrossFit Gym in Queen Anne

Training for me has been the most consistent as the last 6 months.  In the “consistent department” I couldn’t be any more happier.  Now, the “Performance Department” is a completely different situation.  The last 2 months haven’t been as “awesome” as I’d like and to an extent I’ve been puzzled.  There  has NEVER been a time in my life that my performance has felt so lacking and  somewhat revers.   To be honest I have never tested myself to this degree to have ever noticed if the “reversal effect” was present.  To some this may be a huge surprise because I have been a Personal Trainer for almost 7 years and an avid CrossFitter for over 3 1/2 years.  Let me explain.  When I started CrossFit I did whatever what was on the main site.  If it was light or heavy, I did it.  I would also repeat WOD’s (i.e. “Fran”, “Murph”, “Sevens”, etc) and have PR’d everyone of them.  However, I started a new protocol that simply challenges me on a daily basis which has a higher workload.  I definitely questioned my fitness almost on a daily basis, which is exactly what one needs!

In the beginning I would complete each workout  knowing it would be one of the hardest WOD’s I’ve done, but only because it was incredibly heavy!  However, that was awesome because that’s exactly what I needed, especially since I wanted to compete for 2013 “CrossFit Open”.  I have desired strength for the longest time and finally feel I’m on the right path.  So the problem came 2 months ago when I didn’t feel like I was even close to the strength I’ve had in the past, especially in my squat, snatch and jerk.  And………..that’s when I realized I had a problem!  I had been taxing my body so hard without proper recovery.  I solved this by keeping rest days normal, I Increased mobility,  water consumpton, started taking Krill Oil (Omega+) and  getting more sleep.  I am now just starting to feel normal again and also starting to see some gains in performance FINALLY, but it’s been a very slow process.

So, “what’s your point?” I’m glad you asked.  My point is that you wont always perform at your BEST, your body is going to go through these cycles which can be frustrating but  you need to be patient.  If you ever start feeling like you are “hitting the wall” or starting to feel abnormal from your norm, stop and think about what needs to be different in your regimen.  (This statement could stand true to many things in life not just training.)  The great thing about CrossFit is that is that it is always challenging, always changing and you are never comfortable.  However, you still have to take care of your body, the more you challenge it the more you need to nurture it.

CrossFit Open Registration is Here…………

REGISTRATION is LIVE!!!!!!!!!!!!

The new CrossFit season is about to kick off already and you need to be a part of it! This is the best time to up your game and get more competitive than last year. You may not consider yourself a contender but you are. Non of the CrossFit athletes who are in the Top 20 just decided to compete, it took them years of training and focus. 2012 is your year!

Go get it!

Learn 3 Basic Movements to Fitness | Newest Promo Video


Check out my latest video shoot with ATG Stores that we shot a few weeks ago.  See if you can pick up some new tips then share with friends.