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StoneWay CrossFit

3410 Stone Way Ave N
Seattle, WA 98103

Coach Scott
coachscott@stonewaycrossfit.com
206.930.7169

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Monday, July 27, 2009

FBF visits Crossfit Vancouver!!!

Fit by Focus visited Vancouver B.C. for the Crossfit Level 1 Certification course. The weekend was full of classroom time, hands on demostraton and "moving" (so they called it). "Moving" simply was defined as a hard workout. In a total of 2 days there was 3 full workouts combined with the hands on demostrations plus application.

Workout #1 was Tabata Squats. For everyone who is not familar with Tabata squats, here is a brief introduction to Tabata squats. You have only 8 rounds (no big deal right?). You have 20 seconds to complete as many squats as you can (drop your butt all the way to the ground), rest 10 seconds, then continue. Again, you have 8 rounds. This is a total of 4 minutes.

Workout #2 was a workout known as "Fran". "Fran" consists of running 400m, thrusters, pull-ups and then running 400m.
400m
350 Thrusters (95lbs)
350 Pull-ups
400m
Thankfully I was in a group of 7 so we only had to do roughly 48 repetitions of the Thruster and Pull-ups.
Workout #3 consisted of Running 200m, Kettlebell Swings (50lbs), Push-ups and Resting. Again, this was a team effort. The Thruster station, Push-up station and Resting station were all dependent on the Running station. However long it too the Runner to run 200m that's how long we were swinging the kettlebell, doing push-ups or resting. Time limit was 10 minutes. Our team had a total of 477 repetitions.
For everyone who is not familar with Crossfit and simply wants a brief description on what Crossfit is, this is the tip of the iceberg of Crossfit: A continuous varied, functional movement, high intensity fitness program. If you are desiring to increase your work capacity this is the program for you.

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