Posts Tagged ‘crossfit’

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!

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?

CrossFit is not for Everyone



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

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,!

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)

Thrusters, 95/65

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.

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. 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  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!!!, @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.

I Am a Seattle Marathon “Finisher!!!”

Mile 18 in the Medic Tent get my IT Band Taped

I have not blogged since I ran the marathon last Sunday so It’s hard to get the words to rolls off my head and type with ease.  Since I am blogging I have officially survived the marathon without dying:)  Not that was ever a concern but for dramatic purposes I thought I’d put that little zip in today.  Acutally, as my wife Katie and I were driving the night before she did ask me,”What if you can’t do it?  What will you do?”  Of course as a man I told her,”I won’t have that problem!”  In reality I had butterflies in my stomach the entire week because everything I had trained for over the past 8 weeks was now going to be tested.  Was CrossFit Endurance legit?  Was I prepared enough?  Did I eat properly enough to do what I was about to do?  Was my body going to shut down on the course?  What would I do if I didn’t finish?  All these questions were running through my head the week prior to the marathon and on the morning of the event.  But once the horn went off It was “Game Time”.

Preview Video: Seattle Marathon Preview (Night Before)

Once the race started I made sure I was with or slightly ahead of the pacer.  I had decided I wanted to finish the marathon in 4 hours and if I was going to do that I needed to keep a 9:08 minute mile.  My friend Meg Gayman told me no matter how good I feel stay with the pacer and ONLY if I feel like a “Rockstar” at mile 20 should I increase my pace.  So I stuck to her advice and did not leave that pace.  Everything was going perfect, if anything it felt like I was going a tad bit slow.  I was noticing that my breathing rate was very mellow almost so mellow that I could have a conversation.  Even though everything was feeling great I constantly had the thought in the back of my mind just waiting for “something” to happen but so far everything was solid.  We had crossed the I-90 bridge and it was raining slightly but when we flipped a U-Turn after crossing the bridge and came back across the wind had picked up along with the intensity of the rain.  It was at this time I thought,”What the heck am I doing out here?”  I was just passing the 8 mile mark at this time.  As I passed the 11 mile mark the rain has stopped and I was heading towards Seward park.  Again, everything was perfect.  I was running with a girl I had notice had a great pace going over the I-90 bridge so I had decided to just pace her and that was a great idea.

Some of my concerns starting the race were: blisters, dehydration, foot or feet hurting, stomach issues, having to stop to have a bowel movement.  None of those fears happened.  Thank goodness.  The entire time I was running I was waiting for something to happen simply because of all the stories I have heard.  At this point I was at mile 12 and I was still in the clear.  As I passed mile 13 I was on track for my 4 hour marathon and possibley finishing sooner if I could keep this pace.  Then the unexpected happened.  My left knee started to feel some intense pressure that I was able to push through until mile 14 that I needed to stop and walk.  This was the most unforseen thing to me and so very dissappointing if not flat out humbling.  I would then pick up my pace again for 5-10 minutes then I was back to my walk.  I was at mile 18 when I went to the medic tent to get taped.  My IT band flared up and the tape was suppose to add some support which it did.  I think if I had my old patella band I think it would have helped also.  After the taping I was able to run a little longer but was then back to walking.  This is how the rest of my race went.  Run (or should I say hobble) then walk.

Prior to the race I threw out an invite to my friends to join me on the course and I was so lucky to have a few take me up on that offer.  To this day I am convinced that I would had never finished like I did without their support.  Here is my list of people and when they joined me: Chery Creasey (16 mile), Erik Bee (17 miles), John Gayman (19 miles), Terry Rosencrantz (21 miles), Lily Rosencrantz (21 miles), Tara Peterson (22 miles), Jessica Seyfert (25 miles) and Jessica Fleming (25 miles)  Thank you to you all for your support and encouragement.  It was a very humbling experience having to walk and not have the ability to run.

What an amazing day!  The rain was pouring, it wasn’t too cold and I got to have some of the best support I have ever had.  Even though I didn’t finish my marathon within 4 hours I am so proud to say that I am a “Marathon Finisher!”  I ended finishing at 5 hours and 33 minutes.

Damn it feels good to be a "Finisher!"

CrossFit Endurance Summary

The main purpose of this experiment was to see if using the CrossFit Endurance protocol along with the CrossFit protocol enough to train for an endurance event (i.e. a Marathon).


In my conclusion I think this is solid program training for a marathon.  The only think I would do different is start my training earlier.  When I decided to train for the Seattle Marathon I was 2 months out.  The other thing I would do is focus on mobility, stretching and recovering more efficient (i.e. Taking full rest days).  In my training I made every workout and didn’t miss 1 training session.  This the first time ever that I trained for an event and my training was solid!  There has never been one doubt in my mind about this program but now I have just confirmed everything.


Thank you to everyone who has followed my journey and given me so much support!  Now, time to get ready for the 2012 CrossFit Open.