Posts Tagged ‘seattle crossfit’

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.

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

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

Seattle Marathon Update | Catching Up

Marathon training is going amazing as always.  I’m still on track for hitting my mark when it comes to my event on November 27th, 2011.  I have however fallen behind on my updates, video updates and just overall blogging so I apologize for the delay.  My current training status is Week 7/Day 1 and I am so ready for this event.  This current feeling hit me on my Week 6/Day 2 “Long Interval” day.  After acknowledging that feeling I have felt overly tired coming into this current week and actually ending this week.  Next week if officially my “Tapering Week” and I’m excited for that.  Not sure how I will handle going 75-85% of max effort in all I do.  But as far as I understand “I need to respect my taper week”.  Straight from the mouth of Joe Bauer- www.allaroundjoe.com.  Whenever an Ironman gives me advice I take it.

 

Quick review of last week: Week 6

Day 1- “Tabata Hill run”

20 seconds sprint up hill, rest (walk down the hill), immediately sprint back up

-8 rounds

*legs were toast but not enough not to do  “Anne” 10 minutes later (Doubler Unders/Sit-ups: 50/40/30/20/10)

Day 2- 10 x 600m run

*Felt great until round 5 and immediately felt tapped out

Day 3- 5K

Time-22:11

*ran with a “Garmin” and was able to keep my pace steady and fast along with pacing John Gayman (he’s fast)

_

As I near my event I am 100% nervous but that’s only because I have never done something like this and once I pass mile 14 I will be in “No Mans Land”.   But regardless, I think anything in life is like this, if it’s new it’s scary.  My fear is always failure but, I need to get over that because failure is inevitable in life.  The only thing I can do it try and the worst thing that can happen is I don’t finish.  Life will go one.  So, when I now approach the Seattle Marathon I have nothing to lose if I just go out and run.  As you can see I have been thinking about this for a bit.

I do have a new focus for my “Race Day”.  I have decided to do a WOD (Work Out of the Day) immediately after my race. Brian Mackenzie advises to immediately go to the gym after your race and do I simple body weight workout.  So, I will finish my marathon and move into a workout to help break down any type of lactic acid build up.  I’m assuming it’s not going to be awesome but I will feel a lot better the next days following.  So, this is my question to you…..Would you like to meet me at the finish line on November 27th, 2011 to do a workout?  You will find out what the workout will be a few days prior to the event.