Posts Tagged ‘crossfit coach’

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

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

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.

Proper Back Squat, Press and Front Squat Positioning

 

Learning proper positioning on any of the movement coming out of the rack is super important.  Regardless of the movement, either the back squat, press or the front squat positioning bar will set you up for success.  In todays video you will learn how to set the bar up on your back in either the “high bar” position or the “low bar” position for the squat.  The barbell position set up for the press is key also because you want assure wrist safety and barbell efficiency.  The last movement will be the front squat.  Again, wrist safety is the first reason you want to assure the bar is positioned correctly but also that the weight is secured before performing this movement.

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

 

3 Tips Everyone Needs Before They Start CrossFit I Seattle CrossFit Coach in Queen Anne

3 Tips Everyone Needs To Know Before Starting CrossFit

by Coach Scott

The common myth when it comes to CrossFit is that it is only for the ELITE athlete and that you NEED to get in “shape” (whatever that means) before they ever walk into a CrossFit gym.  That is so far from the truth it’s concerning.  That’s like telling your child that telling your child they need to learn how to read on their own before they go to school.  People come to me (Coach Scott at StoneWay CrossFit) to learn how move properly and how to for their specific goals.  After hearing this bothersome myth I couldn’t help but develop 3 tips for EVERYONE before they start CrossFit

1) You don’t need to get in “shape” before you start CrossFit

The reason why this is such a ridiculous answer is because what you were doing before CrossFit was not CrossFit nor was it close to CrossFit.  You can not get prepared for something you have never done doing something completely opposite to what you will do in a new CrossFit gym or with your new CrossFit coach.  Instead of getting in “shape” before you start CrossFit walk yourself in a local CrossFit gym or call them and set up your 1st appointment.

2) ALL legit CrossFit gym offers a FREE class or a FREE consultation

The first thing you want to know when it comes to starting CrossFit is that the coaches genuinely care about you and that you are not just a number.  If your local CrossFit gym does not offer you a FREE class or a FREE consultation then that is not a place you want to spend your time or money at.  In your FREE class or FREE consultation you will be able to see how that specific CrossFit gym runs their program and how they approach each individual.  During this process you will be able to see if this specific location is a good fit for you or not.  Before even checking out this gym be sure to write out a list of things you are looking for in a new gym.  After you have met with your new coach or joined a class you will know right away if you want to start CrossFit or not.  Bring a friend also because when you have a friend it’s easier to say “yes” or “no” with support.

3) Stop trying to control the scene and trust your coach

After you have passed the first 2 tips just let go of any control you want to have and allow your new coach or coaches to lead you.  Once you decide to give this a legitimate trial make sure you do everything your coach tells you.  The thing to remember is that you are not a professional in this field and your coach is.  He/She works with clients 5-7 days a week for 3-8 hours a day and have national certifications, they know what they are talking about.  When you give resistance this prohibits you from getting the full experience.  Now I’m not saying don’t ask questions but I am saying  trust your coach that they do have their best interest for you.

There are so many excuse out there that stop us from achieving our goals and taking that extra step to bettering our self. The only way the impossible things start happening is you believe they are possible.  So stop over thinking it and make the best decision of your life and try CrossFit.  If you enjoy it then continue with it, if you do not love it then never do it but move on to another thing.  As long as you try it and not avoid it you can honestly say you gave it a try.  My ultimate challenge is: give CrossFit a 90 day trial.  In that time period you will definitely know how you feel about it.

If you want to contact me my email is coachscott@stonewaycrossfit.com