Stone Way CrossFit Crew!

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Stone Way CrossFit is Born!!!

ATTENTION: ALL FIT BY FOCUS DEVOUTS

As of recent Fit by Focus has been invited to become an affiliate of CrossFit, Inc.  Fit by Focus has become...............Stone Way CrossFit!!!

To continue following us PLEASE visit http://www.stonewaycrossfit.blogspot.com/

We look forward to seeing you over there!

Contact Us:

coachscott@stonewaycrossfit.com

Coach Scott- (206) 930-7169

Coach Corey- (206) 465-2727

Our Location:

The Fitness Lab

3410 Stone Way N

Seattle, WA 98103

Burpee 101

102909

"Twins"

#1

Row 250m

Burpees

#2

Thrusters

Back Extension

#3

Tire Flipping

*the entire WOD is dependent on group #1 with the row. After the 250m are complete then everyone switches stations

Burpee 101

It is unfortunate that many "self-appointed" fitness gurus deceive the public with expensive, ineffective gadgets and gimmicks. A quick browse of the Internet will lead you to many sites offering "miracle" solutions to fat loss and fitness.

Unfortunately, this nonsense is not confined to the Internet. Each month we can browse the magazine rack at our local bookstore and find a dozen or more fitness magazines all claiming to contain the secret to strength and six-pack abs.

These magazines are loaded with repackaged routines and exercises. Their authors are often guilty of overcomplicating the training process.

By overcomplicating the process, gurus gain control over the public. Many athletes are left lost and confused when scouring through each month's new "training breakthrough". It gets expensive trying to keep up with each magazine and training gadget.

And what about the late night infomercials? For three monthly payments of $29.95 you can unlock the secrets to miracle fat loss and fitness...

Ahh!! These con artists make me sick to my stomach. If you are equally disgusted, I have the perfect solution. Forget about all the gimmicks and enter the world of burpee conditioning.

Read further for more burpee 101..........., courtesy of bodybuilding.com

Can CrossFit Work for My Grandparents?

102809

"Corey"

Walking Lunges, 50 meters

25 Sit-Ups

25 Mountain Climbers

4 Rounds FT (for time)

Crossfit Intro from htLin. on Vimeo.

Senior and Kids

by Gregg Glassman

We get email asking about the appropriateness of our program for your kids but even more concerning your parents and grandparents – our seniors. Let’s start with them.

The needs of the elderly and professional athletes vary by degree, not kind. Where one needs functional competency to maintain independence, the other needs functional mastery to maintain dominance. Improved hip capacity will help a pro ball player’s throw… Click Here to Read Futher, courtesy of CrossFit, Inc

The Paleo Diet Exposed!!!

102709

5 Pull ups
5 Dips
8 Jack knife Push ups
12 KB Swings
AMRAP in 20 minutes
(as many rounds as possible in 20 minutes)

What is the Paleo Diet?

The Paleo Diet is a way of eating in the modern age that best mimics diets of our hunter-gatherer ancestors - combinations of lean meats, seafood, vegetables, fruits, and nuts. By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases.

If you are ready to be lean and healthy, then look around and subscribe to our newsletter. Learn how to lower your risk of cardiovascular disease, cancer, diabetes, obesity, osteoporosis, arthritis, acne, gastrointestinal disease, autoimmune diseases, and more. On this website, and in our books and newsletter, you’ll learn the latest science and practical scientific tips that will lead to optimum health and performance. This truly is the world’s healthiest diet.

Click HERE for further info.............courtesy of http://www.paleodiet.com/

What Is Fitness and Who Is Fit?

102609

400m Run

21 Deadlifts(135lbs/95lbs)

400m Run

15 Deadlifts

400m Run

9 Deadlifts

Deadlift Demo from crossfitoneworld on Vimeo.

What is Fitness and Who is Fit?

Outside Magazine crowned triathlete Mark Allen "the fittest man on earth." Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines "fitness" and being "fit" as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Crossfit's Fitness

For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That's what this issue of CrossFit Journal is about, our "fitness."

Click Here to Read Further, Courtesy of Crossfit, Inc

Get out and move!!!!

10/24/09 and 10/25/09
Day of rest or makeup day
*If you missed a day, make it up.