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StoneWay CrossFit

3410 Stone Way Ave N
Seattle, WA 98103

Coach Scott

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Blog Archive

Thursday, December 1, 2011

scott rodriguez wants you to join foursquare!

scott wants you connect with you on foursquare. You should give it a try! foursquare helps you meet up with friends, discover new places, and save money with Specials. When your friends share where they are, you'll get a message like:

scott r. is @ Motorino Pizzeria (12th St. and 1st Ave.). Swing by and say hi!

And if you choose to 'check in,' you'll get great nearby Tips, like:

Since you're so close to Motorino, scott r. says: It's not on the menu, but ask for the Sorpressa pizza. It's their best!

Signup and Get Started

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Please remember you can always go to your User Settings page to adjust your account and contact info, privacy controls, email preferences and options linking to Twitter and Facebook.

Sunday, September 25, 2011

Scott R. would like to share Yelp reviews with you

Hi Blog,

How's it going? Have you heard about Yelp yet? I am addicted to it!

Yelp is the place to find, review and talk about what's great - and not so great - in your neighborhood and beyond, everything from cool restaurants and bars to doctors and yoga instructors.

Check it out:;AREABQ;Yb56Mc7-B-lkogidbjhWVQ

See you on Yelp,

- Scott

To stop receiving Yelp messages click here:

Friday, April 30, 2010

Welcome to StoneWay CrossFit's Saturday Worktout!

Quote of the Day:
Vacillating people seldom succeed. They seldom win the solid respect of their fellows. Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
- L.G. Elliott

Today's Nutrition Seminar/Photo Shoot Starts

800m Run
150 Burpees
150 Power Snatches
150 Push-ups
150 Squat Hops
400m Run
100 Burpees
100 Power Snatches
100 Push-ups
100 Squat Hops
800m Run

1) Teams of 3
2) 1 member can work at a time
3) Have Fun!
by Ajay Mirwani

Need a little extra for your day?
Go to and mix with our WOD's.

Monday, February 15, 2010

Day Six!



Day Six Down! This work out seemed a little too easy. (fateful last words) The warm ups are getting easier and we are able to push a little harder on the WODs. Zanna is still feeling muscle pain and looking forward to that going away soon.


Sunday, January 24, 2010

StoneWay CrossFit's Rugby Team in Training-Seattle University

Seattle Univeristy Girls RugbyTeam @ StoneWay CrossFit

AMRAP 20 minutes
50ft bear crawls
5 push jerks, #65/#95
10 Double Unders

Saturday, November 28, 2009

Photo Finish and Special Guest

This morning at StoneWay CrossFit was the place to be to start your day! Today's WOD was all about team work and communication.

StoneWay CrossFit was honored to have special guest Heather Farwig join them. Heather Farwig is the athletic trainer for the Sacramento State Hornets womens basketball team. She is visiting Seattle as the Sacramento State Hornets are up for a basketball tournament. The Hornets are scheduled to play the University of Washington Huskies Sunday afternoon.

The group was divided into two teams. Each team had to complete 150 repetitions of each exercise. As a team each team completed 750 repetitions total. The winning team (1) finish at 24:43 and team 2 finished at 24:45. Nice photo finish!!

Thanks Heather for the visiting StoneWay CrossFit!
Sent from my Verizon Wireless BlackBerry

Sunday, November 22, 2009

Improving Running Mechanics

Improving Running Mechanics

by Karl Keissler & John Blauman

We have outlined a model of acceleration mechanics that emphasizes the importance of training the body to handle explosive single-support applications of force (as described in issue 44 of the CrossFit Journal). Moving the body from zero to 20 mph (11.25 seconds per 100 meters) is a seemingly simple yet highly complex task for the athlete to perform. It requires specific strength applied in a purposeful, concerted manner.

When performed properly, it can be a real thing of beauty. When the athlete is untrained or improperly taught, however, it can be devastating to the body. Fortunately, high-velocity running is a skill that can be improved in every athlete, by improving either stride length or stride frequency, or both.

Biomechanics teaches us that human movement can be traced along three planes: the sagittal/ longitudinal (splitting the body from side to side); the frontal/lateral (splitting the body from front to back); and the transverse (splitting the body horizontally, as to account for rotation.) Most people think of high-velocity running as occurring in just one plane--only as moving the body forward in the shortest amount of time. But running is much more than that. We cycle the arms and legs through the front and back, we move our bodies from right and left, and we fight rotation in our trunk.

Continue Reading, courtesy of CrossFit Inc.