CruxFitness

Stone Way CrossFit

2009-11-03T22:11:00.000-08:00

Crux Fitness has been offically invited to join the CrossFit family!!

We are now know as Stone Way CrossFit.

Please continue to follow the WOD's, read the articles and check out the photos at http://www.stonewaycrossfit.com/

-Coach Corey

Who is this kid?!?

2009-10-30T13:30:00.000-07:00

I saw this video on Freddie's page from over at CrossFit One World

How about today we just do a workout of a 5 year old.... sounds easy, right?

This is impressive, crazy... and when the kid is on the table flexing, its just scary!

OK, the real WOD:

Tabata Something Else:

20 seconds of work, 10 seconds rest for 4 minutes. Complete 4 minutes of pushups before going to pull ups, etc.

Pushups
Pullups
sit ups
squats

Your lowest reps each round is your score

-Coach Corey

how to eat well

2009-10-29T14:12:00.000-07:00

Terry & Corey Flippin' out

The diet is usually referred to as the "Paleolithic Diet" referring to the Paleolithic or Stone Age era. It is also referred to as the "Stone Age Diet", "Cave Man Diet" or the "Hunter-Gatherer Diet". More romantic souls like to think of it as the diet that was eaten in the "Garden of Eden" and they are correct in thinking so.

The basic principles of the Paleolithic Diet are so simple that most high school students can understand them. Within 15 minutes from now you will grasp the major elements. At the technical level, Paleolithic Diet Theory has a depth and breadth that is unmatched by all other dietary theories. Paleolithic Diet Theory presents a fully integrated, holistic, comprehensive dietary theory combining the best features of all other dietary theories, eliminating the worst features and simplifying it all.

Keep reading: Introduction to the Paleolithic Diet

By: Dr. Ben Balzer

Workout for Thursday:

"Twins"
With a partner
Row 250m /burpees
Thrusters/ back extensions
Tire Flip
Each station lasts as long as it takes the person rowing to finish 250m.

-Coach Corey

2009-10-28T19:34:00.001-07:00

The official start of Stone Way CrossFit!!!
Here is the crew, the coaches and the first day!

The Olympic Lifts, a.k.a., Weightlifting

2009-10-26T22:22:00.000-07:00

There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, powerclean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning. The Olympic lifters are without a doubt the world’s strongest athletes.
These lifts train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. The explosiveness that results from this training is of vital necessity to every sport. Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object as is commonly required in nearly all sports.

In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively. Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed,
coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.

Sadly, the Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and technical nature. CrossFit makes them available to anyone with the patience and persistence to learn.

CrossFit Foundations from the CrossFit Journal

Workout of the Day:

As Many Rounds As Possible in 20 Mins
(AMRAP)

5 Dips
5 ring rows
8 Pike Pushups
12 Kettlebell Swing

-Coach Corey

Dont let the name fool you

2009-10-26T08:37:00.000-07:00

The Deadlift. Perhaps one of the most effective and efficient movements there is... here is how its done:

Deadlift Demo from crossfitoneworld on Vimeo.

Workout for Monday:

21 Deadlifts
400m run
15 Deadlifts
400m run
9 dead lifts
400m run

for time!

-Coach Corey

Results from Tuesdays WOD

2009-10-23T16:09:00.000-07:00

Great workout Tuesday! Warm up with a little bit of running. Line drills, forward and backwards.

15 Box Jumps

Explode, throwing the arms up and make to land soft.

15 Thrusters

Make sure to keep those elbows up!

Drive throught the heels

The whole crew hard at work!!

WOD:

15 Thrusters

15 Box Jumps

15 SDLHP

5 Rounds

Results:

Everyone did awesome! Its so fun to coach you guys.. cant wait for Saturday AM!

-Coach Corey

CruxFitness Video WOD

2009-10-21T22:04:00.000-07:00

If a picture is worth a 1000 words... a video is like the whole encyclopedia, volume A - Z!

Check out what a normal workout at CruxFitness looks like...

Workout for Thursday 10/22/09

5 Rounds
15 Thrusters #25w/45m
15 Box Jumps - 20'' w/ 24'' m
15 Sumo Deadlift High Pull #25w/45m

-Coach Corey

What Is Fitness and Who Is Fit?

2009-10-21T11:16:00.000-07:00

If it takes you more that 3 seconds to try to come up with what it means to be fit you NEED to read this article. This will change how you think about fitness and most importantly how you workout!

Article by: Greg Glassman

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."

FREE ISSUE of the CrossFit Journal, just click on "Download the PDF"!

Workout of the Day

Row 250m

21 pull ups

row 250m

18 pull ups

row 250m

15 pull ups

row 250m

12 pull ups

-Coach Corey

Force, Distance and Time

2009-10-20T13:21:00.000-07:00

Force, Distance and Time
By: Greg Glassman

Velocity, acceleration, kinetic energy and momentum all derive from force, distance and time. From a rock, to a rocket ship, to a galaxy, everything that moves is discussed in terms of force, distance and time. But when it comes to the human body, most scientists stop talking about force, distance and time and start talking about other things that do nothing to improve performance.

Continue reading from The CrossFit Journal.

Results from Murph

Tuesday's Workout of the Day:

5 rounds - for time

200m run

8 ring dips

10 squats - 95m/65w

14 lunges - 45m/25w

20 PVC jumps

-Coach Corey

Tabata.... results

2009-10-19T22:06:00.000-07:00

Improved work capicity is the result, the method - functional movements performed at high intensity.

Tabata Something Else:

from August

Leila: ring row 11/sit ups 10/ push ups 9/ squats 10
Katie: ring row 11/ sit ups 12/ push ups 8 /squats 10

New Results: 100% improvemnt across the board!

Not only have the reps increased, the range of motion is greatly increased. The girls are squatting deeper and the over all Work was increased because of the greater range of motion!

WORKOUT of the DAY:

"Tabata Something Else"

20 seconds on 10 seconds off, go as hard as possible for 20 seconds rest for 10. Do 8 sets, which is 4 minutes for each of the following:
Pull ups (ring row)
Push ups
Sit ups
Squats

The workout will last exactly 16 minutes. count the LOWEST repetitions for each round as your score.

post reps to comments

-Coach Corey

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

2009-10-18T16:45:00.000-07:00

Saturdays Class 10/17/09

As a coach I hear this question all the time. This is a great article about that exact concern that Scott found.

By Tim Kontos, David Adamson, and Sarah Wall
For www.EliteFTS.com

We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:

1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.
2. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!
3. For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.

To read the rest of the article check out Fit By Focus's blog!

Workout of the Day

5 rounds

15 pullups

15 Power cleans 135/95

-Coach Corey

Cleaning... its not just for the dirty

2009-10-15T08:18:00.000-07:00

Workout of the day:
Power Cleans

Do one clean the first minute, two the second minute, three the third min... continue as long as possible.

Men - #135
Women - #65

This video is about as good as it gets if you need to see proper form on the PowerClean:

Post rounds and weight to comments
-Coach Corey

You should meet Helen

2009-10-14T09:28:00.000-07:00

HELEN:
400m run
21 kettle bell swings
12 pull ups

3 rounds - For time!

3, 2, 1.. GO!!!

Post times and comments

-Coach Corey

Body Image

2009-10-10T15:13:00.000-07:00

Everyone has an opinion about their body image... most people have some ideas about what they would like to change.
This video deals with this exact question, and honestly, its probably the hardest I have laughed in months!

The implications made by the animators is hysterical! By the end of the video I was almost on the floor!

Enjoy, laugh at yourself a little bit... and if your ready to do something about how you look, try the workout.

Workout of the Day:

60 Seconds each
KB swing
Sumo DL High Pull
Front Squat
Wallball Shots
200m run
rest

-Coach Corey

like a kid in a candy store

2009-10-08T18:21:00.000-07:00

I remember Christmas morning growing up, the anticipation of what I might find under the tree... Well flash forward to yesterday.... as we drove up to Industrial Tire Service the feeling for Christmas morning came rushing back!

As I was running from one huge pile to another Scott was taking pictures of all the tires like a Japanese tourist!

These bad boys must have been 9ft around... the ones behind me, 4ft tall... I'd say a thousand pounds... at the least!

After looking around we made our pick and the forklift loaded it into Scotts truck. With not an inch to spare we drove it back to the Lab and started flippin!

Its heavy... really heavy. Its hard to grip, hard to lift, hard to move. Its dirty, awkward, and probably kinda dangerous... and just like a kid who got exactly what he wanted on Christmas morning, I love my new "toy", the only difference is, I'm tired (literally)of playing with this toy after about 30 seconds!

Workout for Thursday:

"300"

2 Rounds

Row 50 pulls

25 pushups

25 back squats

25 shoulder press

25 O.H. Lunges

-Coach Corey

Work hard, play hard

2009-10-06T22:26:00.000-07:00

Workout of the day Tuesday 10/6/09

18-15-12-9

Thrusters
22'' Box Jumps

Sumo Deadlift High Row

Run

Push yourself... hard!

-Coach Corey

Look at ALL the options

2009-10-02T13:26:00.000-07:00

CruxFitness and Fit by Focus along with a good friend Dana have created a schedule for the next year. Look it over, think about it and pick some which one (or more) you want to do! Post to comments what you are going to do and see who will be doing the event with you

Dont see anything you like? WASHINGTON TRIATHLON CALENDAR Find your own and we will coach you, train you, and support you the whole way!

2009

OCTOBER
10/18 Jan’s Hike
10/24 – Pumpkin push 5K - Sewart Park $35

NOVEMBER
11/15 Wiki Pineapple run 2 person teams $50/person
11/29 Seattle HALF Marathon $75

DECEMBER
TBD

JANUARY 2010
1/1 – Tripp – N – Dipp
1/18 Mt. Vernon half Marathon, 10k, 5K $35, $15, $12

FEBUARY
TBD

MARCH
Methow Winter Tri (bike 7.5, ski 12.4, run 5) $40

APRIL
4/11 Elma Tri over Easter
4/19 Mt Si Relay (57mile relay w/ 10 legs, 5 person teams)

MAY
5/14 – 16, 2010 – Chelan Training Weekend
5/24 Onion Man Triathlon

JUNE
6/27 Sunriver, Oregon: Pacific Crest Sports Weekend Half Iron Duathlon

JULY
7/17& 18 – Chelanman Triathlons, Half Marathons
Olympic, Half Iron, Sprint, Half marathon, 10k

AUGUST
8/15 Lake stevens half iron man
8/28 Ironman Canada 2010 (booster)
-----

Workout of the Day

Back Squats 5-5-5-5-5

----

5 rounds:

10 box jump 20''
10 Dips
10 pullups
12 KB Swings

Have a GREAT weekend!

-Coach Corey

Out with the old....

2009-10-01T11:21:00.000-07:00

... and welcoming in the NEW!
The old fitness assessment that we used was somewhat specific. We measured 400m run, push-ups, sit-ups, and burpees.

Just as life is not specific, our goal, is to be exceptional generalist.

I want clients who are good at all things and not specialized at anything. I can confidently state that you are deficient to the point that you specialize; meaning, if you are extremely strong, you will be somewhat deficient at flexibility or agility and perhaps accuracy. The more you train and the faster you get at running a marathon the weaker you will be at lifting heavy weight.

The new fitness assessment will incorporate a wide range of things found in all variations of workouts and daily life. Each person will have one month to complete all of the requirements to achieve Level 1 - Skilled Beginner status!

There will be multiple levels of Fitness each one with more challenging Standards!

GET EXCITED - I am!!

Workout for Today:

For Time:

25 Lunges

20 Pullups

50 Box Jumps

30 Burpees

20 Double unders

30 KB Swings

50 situps

30 Pushups

20 Back ext

20 Wall Ball

50 Squats

-Coach Corey

What is Health?

2009-09-30T09:15:00.000-07:00

I.W.C.O.B.T.A.M.D

Increased Work Capacity, Over Broad Time and Modal Domains

Health can now be concisely and precisely defined as increased work capacity across broad time, modal, and age domains. Work capacity is the ability to perform real physical work as measured by force x distance / time (which is average power). Fitness is this ability in as many domains as possible.

Science is about measurement and prediction. Without measurable, observable, repeatable data concerning the fundamental physical units of kinematics (mass, distance, and time or MKS) there is no science of human performance. This is true of the planets, automobiles, and exercise.

CrossFit’s prescription for achieving this fitness is constantly varied high intensity functional movements. We can accurately predict improvements in work capacity across broad time, modal, and age domains through this prescription. We have tens of thousands of examples at this point.

HEALTH = Increased Work Capacity over a LIFETIME

Source: CrossFit Journal

Workout for Today:

3x - go as heavy on each as you can

5 push press

10 Deadlift

15 Thrusters

20 Overhead Squats

-Coach Corey

Video WOD

2009-09-29T12:09:00.001-07:00

If you missed Saturdays workout, dont worry!

Now you can see what to and GO DO IT!

21-15-9-6

for time:

Kettlebell swings
Back Squats
Sumo Deadlift Hi Pull
Back Ext

-Coach Corey

Triathlons and Half Marathons

2009-09-28T08:26:00.000-07:00

This was a great weekend for CruxFitness!

Crystal Fink completed the Bellingham Bay half Marathon!

Her times was 2 hours 1 minute.... ONE minute behind her goal of sub 2 hours!!! She was only 1 minute off her goal! (but she did get in a pretty gnarly bike crash a few weeks ago that kept her from training for a couple weeks)

The awesome part is that she improved her 1/2 marathon time by over 20 minutes!

Great job Crystal, You did AWESOME!

Also this weekend

Scott and I completed the Black Diamond Sprint Triathlon!

This was a totally fun event! 1/2mi swim/11mi bike/2.8mi run.

This was both of our first year for this triathlon and it was great. Scott and I have both seen dramatic improvements on our swim and also our over all performance thanks to CrossFit workouts! The proof is evident, you cant argue with the clock!

A huge congrats to ALL the athletes who went out and did something this weekend!

Black Diamond Tri - water 2 hours before the start

-Coach Corey

World Class Fitness in 100 Words

2009-09-25T19:24:00.000-07:00

This is World Class Fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

...and on that note, Scott and I will be doing the Black Diamond Triathlon this sunday! Start time 9am.... come out and watch or better yet, sign up and do it yourself. LEARN and PLAY NEW SPORTS.

Workout of the Day:

(for time)

5 Rounds
10 Deadlifts (guys 135/girls 95)
10 Burpees

Have a great weekend!

-Coach Corey

NO MORE GREENLAKE

2009-09-23T14:02:00.000-07:00

All classes are now at the Fitness Lab!

Hope to see you there

-Coach Corey

Dedication - some have it

2009-09-18T20:45:00.000-07:00

Leila knows that even a honeymoon is a perfect place to workout! CruxFitness goes to tropical!

Over head squats on vacation, Im SO proud!

Saturdays workout 9/19/09

Fight Gone Rookie

3 rounds, exactly 1 min rest between rounds

20 reps per movement

Burpees

Pike Pushups

Sumo Deadlift High Row

Squat Hops

Thrusters

-Coach Corey

GRAND OPENING

2009-09-17T10:46:00.000-07:00

This Saturday is the official Grand Opening & Open House for the new Fitness Lab.

All day (9-3pm) there will be FREE classes for you to try. Come to one, a few or all of them! The more people the better, so bring a friend, family member or a complete stranger and come experience the new Fitness Lab studio. I will be teaching a class called Crossfit 101, to explain the basics of Crossfit, what it is and why it works followed by a classic Crossfit Workout!

The Fitness Lab is now a 4,000 sq ft facility with yoga room, cardio area, and weight room, complete with Kettle bells, dynomax balls, Olympic lifting area and much more…

The classes are all day long and include the following:

9:00 Priscilla Bell’s Indoor BootCamp
10:00 Lunges for Dummies with Lesley & Joe
11:00 Crossfit 101 + WOD with Corey McGee
- 5 mile Group Run with Dillon Kreider
12:00 Yoga with Christine Hills
- Injury Screening with Eric Kruger, PT
1:00 Cross Train Mania with Scott Rodriguez
2:00 Golf Clinic with Sean Ferguson

The Fitness Lab:
www.thefitnesslab.biz

4031 Stone Way N
Seattle, WA 98103-8011

Hope to see you there!

-Coach Corey

Can YOU do Crossfit?

2009-09-12T14:42:00.000-07:00

A CrossFit Grandma
By Mary Conover

About 3 1/2 years ago, at the age of 69, I was fretting because I couldn't pick up my 13-pound granddaughter. I figured that in order to get her into my lap, I would have to wait until she could climb there! My police officer son, who keeps fit, strong, and happy with CrossFit, urged me to contact Coach Greg Glassman because he wanted a life-altering best for his mom. That contact and his unspoken confidence that I wasn't "too old" were some of my son's sweetest gifts to me, especially because the gift goes on and on every day!

A couple of weeks later I walked into a world foreign to me. Actually, I paced up and down in front trying to figure out what I was getting myself into as I surreptitiously glanced in the window of a somewhat daunting Brazilian Jiu Jitsu center where Coach Glassman, in those early days, had a little rectangle of CrossFit floor space where he and Lauren worked their magic. I finally made it through the door after Coach noticed me loitering outside! On that day I developed a bond with the Gravitron (with lots of help) and could squat only with poor form, and only to the highest plyometric box. Sit-ups followed the squats, and by the time I had done five sit-ups, I knew that one of the components of my quads had given up... actually failed! My first workout was over! When I informed Coach that I couldn't do one more sit-up, there followed the only time in my now long acquaintance with him, that I found him speechless, if you can imagine that!

To be continued...

Source: Crossfit Journal

Workout for Saturday - for time:
21-15-9
Front Squats (#135 men/ #65 women)
400m Run

Times so far:
Corey: 8:57 as Rx
Crystal: 10:27 #45
Kelly: 11:30 #45
Linnea: 15:25 #25
Brandi: 10:57 #35

-Coach Corey

How do you fatten a cow?

2009-09-11T11:10:00.000-07:00

...feed it lots of low-fat grains.

How do you fatten a human.... the same way.

Unfortunately for us, we have been taught that low fat foods and grains should be our primary source of energy, aka food. This has led to epidemic rise in obesity for America.

-Enter The Zone

By Barry Sears

Workout of the Day (for time)

3 Rounds

Run 800 meters

15 Ring Dips

15 Over head Squats (#65 men/#45women)

15 Wall ball shots (#20 men/#12women)

-Coach Corey

Irongirl 5k & 10K - This Saturday

2009-09-08T14:52:00.001-07:00

Its not too late to sign up for the Iron Girl this Saturday at Greenlake!!! All girl 5k & 10K run/walk.

Amenities:
The Aflac Iron Girl event will feature a post-race catered Breakfast Café, new performance technical shirts, personalized race bibs featuring each participant’s first name, new tag timing, many exciting post-race giveaways, age group awards for the top three finishers in each category, new custom finishers medals, music and much more.

Its for a good cause:
Through your fundraising efforts all funds will be used locally to support the Seattle Children’s Hospital. Make your event extra special by racing in support of pediatric cancer treatment and research.
Learn more and start fundraising at www.active.com/donate/SeattleCH

Hope to see you there!

-Coach Corey

Thursday Workout

2009-09-04T09:22:00.000-07:00

Partner Pulls

Thursdays Workout is a challenging one.

Ring Dips

Max rounds in 20 minutes:

2x 100 meter sprints

15 Ring dips (or dips using a chair/bench)

15 Clean & Jerks (15 to 25 lbs)

15 Squat hops

Post rounds to comments

Scott: 8
Kim: 5
Terry: 4.5

-Coach Corey

Assess the Situation

2009-09-02T08:44:00.000-07:00

Burpees during the assessment

Results should be measurable.

I start every month off with a “Fitness Test”. This is because it proves that what we are doing gets results, the numbers don’t lie!

This is how to measure Fitness. We will do a set workout find how much “work” (F*D/T = W ) that person can do in a set amount of time. Then one month later do the same workout and compare results. If we assume the person weighs the same and has the same amount of time but is able to do more twice the repetitions, we have doubled their work capacity!

I will let the results speak for themselves:

Katie:

Pushups 36/60, Sit ups 77/91, Burpees 33/38, Run 3:02/2:13

Leila:

Pushup 40/82, Sit ups 60/68, Burpees 24/33, Run 3:06/2:44

Gillian:

Pushups 51/76, Situps 40/114, Burpees 22/39, Run 3:56/3:16

Crystal:

pushups 44/77, situps 82/92, burpees 39/42, Run 2:10/2:08

Scott:

Pushups 95/101, situps 79/82, Burpees 50/44, run 1:49/1:50

Want to play along…

Max repetitions in 2 minutes: Push ups, Sit ups, Burpees. Then.25mile run fast as possible.

Post reps and times to comments.

Ironman Canaday 2009

2009-09-01T07:29:00.000-07:00

What in the world does it take to become and Ironman....

...Dana knows.

Ironman Canada 2009, featuring Dana coming soon.

Partner Workout of the Day

2009-08-28T15:24:00.000-07:00

Check out CruxFitness First Partner WORKOUT!!!

Partner Pull

Thrusters

Lunges

Ring Dips

Burpees

Its time to TRI

2009-08-25T14:50:00.000-07:00

Check out Dana and what she is about to accomplish!!

http://becauseicanironman2009.blogspot.com/

CV, FM, HI

2009-08-24T14:48:00.000-07:00

Constantly Varied Functional Movements performed at a High intensity

or CV, FM, HI

Life is not specific or slow, it is not predictable. Life involves a huge variety of tasks to be performed on a daily and weekly basis; these tasks start by rolling out of bed and are ongoing all day. At any given moment you may need to be ready and able to do something you have never prepared for!

So any program that is routine, for example: back and bi Mondays and Wednesdays. Then Chest and tri’s on Tues and Thursday… and shoulders on Friday is a lame excuse for a workout program.

Also, just as lame, using machines to try and recreate a natural and functional movement. Ex: going from leg curl to leg extension machine to try and build strength when you could just do a squat!

Finally, intensity, or the lack there of… if your workout lacks intensity your body will lack results. Intensity is different for every person, but you know it when you have it! It will make a few rounds of average work feel like a train just blew through the gym and left you in a sweaty ball curled up on the floor… but don’t worry, just like weight, intensity increases over time and can only be set by one person – YOU.

(3 seconds after finishing a workout called Grace! 6:28 seconds of fun)

See for yourself what happens when you combine constantly varied functional movements performed at a High intensity!!!

-Coach Corey

Septembers Class NOW OPEN!

2009-08-23T23:46:00.000-07:00

Sing up NOW!!

WHEN: September all month long

M/W /F 6am or 6pm

T/TH 7am or 5pm

Sat - 9am

WHERE: Greenlake, Wallingford Park, The Fitness Lab

COST: $249

Hike Rattle Snake Ridge

2009-08-21T08:26:00.000-07:00

August 22nd @ 11am Monthly Hike at Rattle Snake Ridge

This is a great hike we have done as a group once before. It's is 4 miles total 2 each way. It is very fun and enjoyable and pretty easy over all.

There is a lake so we can all have a picnic at the end of the hike if you would like.Bring friends, family, neighbors, pets... pretty much anyone you can!

-Coach Corey

Another Key Point about Functional Movements

2009-08-21T08:23:00.001-07:00

Functional Movements:

Are naturally occurring
I only have to help you UNLEARN the wrong way to move and overcome muscle imbalances.

Proper form is natural.

Workout for the day:
Dead lift 5 sets of 5 at max weight you can lift 5 times without stopping

Run 3 miles - for time

-Coach Corey

Upcoming Events!

2009-08-17T21:56:00.000-07:00

Important Upcoming Dates:

August 22nd @ 11am
Monthly Hike at Rattle Snake Ridge
It's is 2 miles up and 2 miles down. Very fun and enjoyable. There is a lake so we can all have a picnic at the end of the hike if you would like. Of course bring friends and family!

August 29th @ 11am
Open House at the NEW Fitness Lab
3410 Stone Way N
Seattle, WA 98103
*(behind the kite shop/subway sandwiches on the corner. There are 4 parking spaces in the front of the studio, additional street parking and pay parking available)

This is HUGE guys, because this will be your new home for the winter! Its an awesome place so make sure to come check it out.

At OPEN HOUSE we will do our meet and greet and take those before and after photos along with measuring our body fat calipers and tape. Invite your friends to be a part of what you are doing right now and share with them the fitness you are achieving. Invite some guys to workout and see if they can hang with you ladies. As I said in the beginning of my program, "your workout will be as hard you make it!" So, get those guys you know or some of your friends and help them get their fitness back or continue it. I am sure that you would agree, this program is not like anything they have done before and they will see results they have never experienced!

August 31st @ 7pm
End of the month BBQ @ Wallingford Park
(come at 6 to do the Workout of the Day with Scott and his fit class)

This is the perfect chance for you to meet the people in Scotts M/W/F class and hangout out have some good food and fun with other people that are going through some of the same things you are!
Bring a favorite dish of yours or simply bring something you know others will enjoy. I don't have any specific requirement, as long as it's awesome! Of course this is also open to friends and family.

... of Core Importance

2009-08-08T06:29:00.000-07:00

The Core Muscles are where all movement is generated. Core to extremity, or C to E is how our bodies are designed to work and how they must work for us to move properly! So before anyone can stand up, squat, throw a ball, or even pick up the remote we must engage our core, at least to some degree.

There are two parts that make up the core, the stabilization system and the movement system. The core must operated as a functional unit first the stabilizing then moving. Just like with all aspects of fitness and strength, we must develop the foundation, stabilization muscles, before we move on to the strength, movement. It is estimated that 85% of American adults have some decrease in the core muscles. This is a prime cause of low back pain, pressure on disk and compressed lumbar spine. Make sure to train the core starting with foundational movements before progressing to more difficult ones.

Workout of the day:

4 Rounds, 60 seconds each movement, no rest between each:

Deep Squats

Pushups

Walking Lunges

Sit ups

Sprints

Reverse crunch

1 minuet rest

-Coach Corey

Active Recovery

2009-08-06T22:12:00.000-07:00

Active recovery is an awesome tool to help relieve muscle soreness improve flexibility and increase blood flow which will actually remove toxins from the muscles.After workouts involving heavy lifting, such as deadlift max, or a series of workouts that have left you "feeling the pain", take a few minuets to repeat that same movement that left you sore, but with no weight. For example, the deadlift use a broom stick go through the full range of motion practice form and breathing, keeping a tight core, do 3 to 5 sets with 20 to 40 reps depending on your fitness level. This should get your heart rate into phase 1, 65-75% of HR max. Repeat this process for all the muscle groups that are sore. Finish off with 15 to 20 minuets of stretching and self-myofascial release.

WORKOUT of the Day:
Warm up" 3 rounds of 10 reps
Walking Lunges
Squats
Jump Rope
.25mi run

Workout 60 sec. each x 3 rounds:

Ring Row
Overhead Squats
Situps
Jumping jacks

Go hard!

-Coach Corey

Sign up for August Class, its not too late

2009-08-02T20:38:00.000-07:00

Its not too late to sign up for August Fit Class the 5pm class is open. Tues/Thus at 5pm and Sat at 9am.

Check out the details:

Chain Reaction

2009-08-01T21:42:00.000-07:00

The Kinetic Chain: Nervous System, Skeletal system and Muscular System

The elements that make up the system that moves your body is called the Kinetic Chain. The 3 parts to the Kinetic chain must work together to accomplish movement. If any one part of the chain does not work correctly it will affect the other components and more importantly affect over all movement. Understanding the Kinetic chain or working with some one who does will allow you to efficiently move to meet whatever your fitness goal may be.

Workout of the Day*: Sit-up/ Pull-up/ push-up combo:

Max rounds in 20 minuets
21 Sit-ups
12 Pull-ups
12 push-ups*scale as needed ex: push-ups from the knees and jumping pull-upstrack total rounds completed

-CoachCorey

What is OPT?

2009-07-31T23:03:00.000-07:00

What is OPT model and why is it important?

OPT stands for Optimum Performance Training and is the concept that incorporates all forms of training as part of a progressive system with each step building on the previous one. This includes flexibility, cardio, core, balance, strength, agility, speed, resistance training. Each one adding an element to your over all General Physical Preparedness (GPP).One reason it is so important to understand the OPT model, or at least have a trainer who does, is because so many people today have muscular imbalances, Postural distortion and relative flexibility. To over come this OPT model broken down into three building blocks. Stabilization, Strength, Power.

Within each of the three blocks there are phases of training that should be mastered before moving on to the next step.
As a trainer my goal is to systematically progress each of my clients through these phases to help them reach their optimum level of performance. As a client, it is important for you to know that you are being well taken care of by your personal trainer.

TODAYS WORK OUT

15-12-9-6

Overhead squats

GI Jane pushups

Medicineball Powercleans

Ring Dips

Jumping pullups

-Coach Corey