Welcome to Fit by Focus's Daily Workouts

scott rodriguez wants you to join foursquare!

2011-12-01T12:00:00.001-08:00

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

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.

Scott R. would like to share Yelp reviews with you

2011-09-25T13:25:00.001-07:00

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:
http://www.yelp.com/e;AREABQ;Yb56Mc7-B-lkogidbjhWVQ

See you on Yelp,

- Scott

To stop receiving Yelp messages click here:
http://www.yelp.com/bn/O7A7UblIvEvVvpKCTwuYaNmG_4O4uz15lDmwP2vaa08zGh3wWhX6VzcjuZHlQPKh/

Welcome to StoneWay CrossFit's Saturday Worktout!

2010-04-30T22:16:00.000-07:00

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

Join the "Looking Better Naked Challenge!"

Today's Nutrition Seminar/Photo Shoot Starts

at 8am
@ StoneWay CrossFit

New Class Schedule

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

Rules:

1) Teams of 3

2) 1 member can work at a time

3) Have Fun!

WAKE UP FRESH GUARANTEED!

by Ajay Mirwani

Need a little extra for your day?

Go to http://www.crossfitendurance.com/ and mix with our WOD's.

Day Six!

2010-02-15T16:11:00.001-08:00

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.

StoneWay CrossFit's Rugby Team in Training-Seattle University

2010-01-24T22:20:00.000-08:00

Seattle Univeristy Girls RugbyTeam @ StoneWay CrossFit

012510

AMRAP 20 minutes

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

Photo Finish and Special Guest

2009-11-28T20:50:00.000-08:00

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

Improving Running Mechanics

2009-11-22T20:29:00.000-08:00

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.

Stone Way CrossFit Crew!

2009-11-01T14:55:00.000-08:00

Sent from my Verizon Wireless BlackBerry

Stone Way CrossFit is Born!!!

2009-10-30T16:18:00.000-07:00

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!

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

2009-10-29T07:17:00.000-07:00

102909

"Twins"

Row 250m

Burpees

Thrusters

Back Extension

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?

2009-10-27T21:52:00.000-07:00

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!!!

2009-10-26T21:20:00.000-07:00

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?

2009-10-25T22:46:00.000-07:00

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!!!!

2009-10-24T08:43:00.001-07:00

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

F by F pm class

2009-10-23T19:21:00.001-07:00

Great workout tonight! Everyone beat their previous times and all the
new comers learned the DB snatch.

Friday 6am Class

2009-10-23T08:30:00.000-07:00

This mornings class was a lot of fun. Everyone showed up while still being pitch black outside and rain still dropping continuously. We all started our warm up with our favorite 400M run followed by squats, and step ups. We learned a new move today formally called the "Snatch". All I have to say is that I was really impressed with everyone from this mornings class. They developed their snatch very fast. Beautiful snatches everyone!
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Got Ambition?

2009-10-22T23:02:00.000-07:00

102309

50' OH Lunges (45lbM/25lbF)

20 DB Snatch: Right Arm (35lbM/20lbF)

15 Push ups

20 DB Snatch: Left Arm (35lbM/20lbF)

15 Sit ups

3 Rounds

Everyone has a goal or some type of ambition, what is yours? It doesn't matter who you are, you have a goal and in some form or way you are moving towards it and if not you need to. We only live once and it's important that we work as hard as we can, play as hard as we can and strive for our goals as hard as we can! Too many people settle for less. Whether it's weight loss goal, performance goal, or overall health goal you need to move in the direction of achieving it.

This video is of the Crossfit NorthWest Regional Qualifiers held in Seattle, WA. Listen to what the WOD is, what the athletes have to say and watch and be inspired. These athletes are from Idaho, Oregon and Washington.

2009 Crossfit Games from Molly Hawkins on Vimeo.

NW Regional Qualifiers

What Should I Eat?

2009-10-22T05:28:00.000-07:00

102209

15 Thrusters 25w/45m

15 Box Jumps 20'' w/ 24'' m

5 Rounds

Zone Meal Plans

by Gregg Glassman, Courtesty of Crossfit, Inc

Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.

Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.

The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.

CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.
The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.

Click below for.........

Zone Sample Meal Plans

How Do You Do a Push-Up?

2009-10-20T22:29:00.000-07:00

102109

Pull-ups

Burpees

Wallballs

Push-ups

21, 15, 9

One of the most abused exercises or should I say cheated exercises is the "Push-Up". Usually it is cheated do to a lack of coach or proper examples. At Fit by Focus we perform push-ups with full extension(chest touches the ground). Also at One World Crossfit my friend Freddie Camacho leads his box the same way. Watch this video and watch Freddie give perfect examples on what is a perfect push-up. Either on your toes or on your knees you can perform a perfect or imperfect push-up. We'll work on this today at class but if you feel the need to practice before class by all means, please!

Coach

Crossfit One World Push-ups from crossfitoneworld on Vimeo.

102009

2009-10-19T23:06:00.000-07:00

200m run

8 dips

10 squats

14 lunges

20 PVC jumps

4 Rounds

See what "Outsiders" are saying about us. What we are doing is not for the "weak" and not for the "weekend warrior". As I continuously say "My girls will mess you up", that is a straight pride saying and I hope all you ladies take great pride in that. Read this Muscle and Fitness article and be excited, encouraged and absolutely inspired!

Click HERE to Read.......

"The Evolution" by Crossfit By Overload

2009-10-18T21:13:00.000-07:00

101909

400m Run

21 KB Swings

15 Push-ups

9 Sit-ups

3 Rounds

*post time in comment

This is the best video that I've seen in a long time. When watching this if you can't help but get excited don't feel alone. I wanted to put down everything I was doing and go to the gym. I hope you enjoy this just as much as I did.

"The Evolution" by Crossfit By Overload from crossfitoneworld on Vimeo.

Is Routine Necessary?

2009-10-18T08:09:00.000-07:00

For most of us having a "to do list", routine, schedule, agenda, or "fill in the blank", is what keeps us same. Whenever our routine gets "out of routine" then, we start to feel unsteady, out of control and no sense of organization. Saying that, that is exactly the opposite of how our workouts are suppose to be. Read this article and start to feel sane with a non-routine workout schedule.

Click HERE.....

101709 and 101809

2009-10-17T08:19:00.000-07:00

Day of Rest or Make up Day

*if you have missed a workout this week or two make them up by doing a WOD today and/or tomorrow

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

By Tim Kontos, David Adamson, and Sarah Walls

For www.EliteFTS.com

David Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we’re pretty passionate about what we do) when the subject of training women with heavy weights came up. I’m in my ninth year at Virginia Commonwealth University (VCU) as the head strength and conditioning coach, and David has been in strength and conditioning for three years. This is a subject we deal with every year regardless of how much training information is available to the public.

The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.

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.

4. Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.

5. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.

And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money).

8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.

If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain…it must be the lifting.

10. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.

These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.

In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.

101609

2009-10-15T22:48:00.000-07:00

What About Cardio?

by Gregg Glassman

Conventional wisdom holds that extended bouts of monostructural training (run, bike, swim, row, etc.), commonly referred to as "cardio", confer distinct and powerful advantage to athletic conditioning. This… Continue Reading, Courtesy of Crossfit, Inc

Thrusters(95lbs/65lbs)

Dips

400m Run

*21, 15, 9

*Post Time

101509

2009-10-15T13:47:00.000-07:00

Introduction

In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for… Continue Reading, Courtesy of Crossfit.com

Skills Day

Double Unders

10-10-10-10-10-10-10-10-10-10

*D.U is two revolution around in one jump. Jump rope needs to land behind feet to count as a revolution.

*FT, but only with proper mechanics and consistancy

101409

2009-10-14T02:29:00.001-07:00

5 Push Press
10 Sit-ups
12 OH Lunges (both arms)

*AMRAP in 20 minutes
* post rounds completed

Working Out Works!

By: Daniel Green

So many women still think that starving themselves is enough to initiate and maintain a weight-loss program, when in fact they are simply setting themselves up for disappointment and ultimate failure. Very few people are able to maintain a "starvation diet," since it by definition leaves the body wanting and unsatisfied, not to mention adversely affecting overall health and actually slowing down the metabolism (see 10 Ways To Increase Your Metabolism, http://www.workoutsforwomen.com/a081_increasemetab.asp). Dieting (or better yet, eating sensible and balanced meals) must be combined with cardiovascular and resistance training to be successful long-term.

Daniel Kirschenbaum, Ph.D., the director of the eating disorders program at Northwestern University Medical School, writes what should be obvious to everyone by now in his book The 9 Truths about Weight Loss: "exercising is critical for effective weight control." We are so used to hearing this by now that we may miss the real importance of that statement. Dr. Kirschenbaum is not writing about weight loss, but rather weight control, or the ability to lose weight and keep it off, which is where so many of us fail. Dr. Kirschenbaum goes on to provide a comparison of active and inactive individuals, offering a list of 50 benefits of exercise. Numbers 1 and 2, respectively: Increase weight loss and Improve maintenance of weight losses. In other words, to lose weight and keep it off you must combine sensible eating with exercise.

What many women leave out of this equation is strength training, which is an essential component of a positive lifestyle change. A strength-training program will help maintain or build muscle tissue, which becomes increasingly important as we get older. Don't be discouraged if you don't see immediate weight loss when you add a strength-training component to your workout. Because muscle is more dense than fat, you will look and feel healthier before these changes are reflected on the bathroom scale. Try instead to pay more attention to the way your clothes look and feel on your body as you add muscle tissue and erase unwanted fat.
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101309

2009-10-13T12:42:00.001-07:00

Run 5K

101209

2009-10-11T22:59:00.000-07:00

Researchers Nix Low-carb Diet (December 17, 2007) — For most of the past decade, there was much hubbub about the Atkins and Zone diets. Both focus on quick, effective ways to lose weight through high-protein and low-carbohydrate foods. Today, many ...read more

"Tabata Mix"

Tire Flip

Push-up

Sprint

Wall Ball

*20 seconds of max effort, 10 seconds of rest- 8 rounds

*for assistants on exercise email, fitbyfocus@gmail.com

Think your in shape?

2009-10-10T23:41:00.001-07:00

If you have ever had the question, "am I in shape?" Then its safe to say that you are not in shape. If you need to question your fitness level then its definitely safe to say that you are not in shape. But, that doesn't mean that you have to deal with those consequences. The secret is getting your body in motion and getting out doing things.

"Crossfit pushes workouts to another level".

Click to read further......courtesy of timesnews.net
http://www.timesnews.net/article.php?id=9015448
Sent from my Verizon Wireless BlackBerry

101009 and 101109

2009-10-10T00:09:00.000-07:00

Day of Rest
Or
Make up a day missed
Sent from my Verizon Wireless BlackBerry

100909

2009-10-09T00:27:00.000-07:00

250m Run

9 Straight Leg Dead Lift

15 Pull-Ups

21 Box Jump "24"

4 Rounds

A Day at the Crossfit Games

Think of it as Bonnaroo with deadlifts and handstand pushups. Or Burning Man with kettlebells, and without all the acid. Okay, I can't vouch for everyone there, but if one of the competitors managed to get through the first day with a brain pulsing with Doc Ellis' dinner mints, then they are capable of any physical feat they choose to tackle, up to and including swimming the Bering Straits buck naked covered in chum in January.

Click HERE to ready further, courtesy of http://www.sportingnews.com/

Meet our newest Family Member, "Bethany"

2009-10-08T08:06:00.000-07:00

We brought "Bethany" home yesterday around 4:00pm. Corey and I arrived at the local tire pound yesterday with hope to walk away with a tire. When Corey asked the mechanic about the tire the Boss man was eager to help. We found our pick and then a fork lift came over to pick it up and put it in my truck. Its safe to say we will revisit our friends.
So, come by The Fitness Lab and introduce yourself to "Bethany".

100809

2009-10-08T07:38:00.000-07:00

Facing Down the Gila Monter, read about how the Crossfit workout converts a newbie. Courtesy of msn.com

400m Run

5 rounds for time

*however long it takes to finish your round, rest for that length then continue

*post each rounds time

6pm Class, Completed.

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

Sent from my Verizon Wireless BlackBerry

100709

2009-10-07T00:20:00.000-07:00

CrossFit started out as an Internet Web site in 2001. Now it's an international fitness phenomenon with affiliate gyms and online afficionados (some say addicts) who say it's actually fun to practice the daily regimen and push themselves to the limit.

Read further..........................Courtesy of Pacific NW

21 burpee

15 Goblet Squat/Front

400m Run

3 rounds

*post time

100609

2009-10-06T09:15:00.000-07:00

Read................Interesting ARTICLE, "The Truths About Crossfit". Courtesy of T.MUSCLE.com

Power Clean

SDLHP

Back Extension

*21, 18, 15, 12, 9

100509

2009-10-04T22:28:00.000-07:00

5 Jack knife push-ups
8 KB Swings
10 Sit-ups
15 squats

AMRAP in 20 minutes

*post rounds
Sent from my Verizon Wireless BlackBerry

100409

2009-10-04T16:32:00.001-07:00

Day of Rest

Fit by Focus Visits Crossfit Hanford

2009-10-03T19:02:00.000-07:00

Fit by Focus paid Crossfit Hanford a visit on October 3rd, 2009. We were greeted by a friendly front desk gal who led us to the back of VQ Fitness Club where Crossfit Hanford was. There was about 1000sqft of real estate with everything you needed from kettle bells, med balls, rings, pull-up bars, C2 rowers, squat racks, barbells with a good size amount of bumper plates, ab mats and enough room to move through your WOD. We were able to hang out with manager and Fire Fighter by trade Mark Younger who was a tremendous host.

The WOD we performed was "Barbara", 20 pull-ups, 30 push-ups, 40 sit-ups and 50 squats. 5 rounds for time.

So if you are ever in Mid-Cal look up Crossfit Hanford and know that you will be taken care of just like Fit by Focus takes care of you!

Coach
Sent from my Verizon Wireless BlackBerry

100309

2009-10-03T07:31:00.000-07:00

Day of Rest
Or
Make up any day you missed

We all love to dine out. Here are some simple steps to make staying In The Zone easier when you're at a restaurant.

Zone Rules for Dining Out

• Never eat the rolls. If you're going to eat carbohydrates, save it for dessert.
• Always choose a low-fat protein entrée and ask to replace any starches or grains with extra vegetables.
• While waiting for dinner, have a glass of water.
• If the low-fat protein you order is significantly greater than the size of your palm, take the excess home.
• Determine whether the carbohydrates on your plate are favorable or unfavorable. If you're eating favorable carbohydrates, have double the volume of carbohydrates compared to the protein portion.
• If dining out is not complete without dessert, then don't eat any carbohydrates during the meal. Order whatever you want for dessert, but eat only half. See Zone recommendations for specific restaurants.

When you're not dining out, and you're too tired to prepare a meal yourself, the Zone can help. Try some of our great products:Zone Bars Delicious Dr. Sears Zone Bars are a great way to deliver Freedom from Hunger for up to three hours while keeping key hormones (Insulin, Glucagon, and Eicosanoids) in a favorable Zone for wellness and weight management. Specially formulated to complement the Zone Lifestyle, the Zone Bar is a revolutionary food product that combines great taste with our Controlled Release Nutrition™ technology to stabilize blood sugar and conserve calories throughout the day.

Courtesy of Zone Labs, Inc
Sent from my Verizon Wireless BlackBerry

100209

2009-10-01T20:25:00.000-07:00

7 pull-ups
25' OH lunges
7 dips

*AMRAP in 20 minutes
(As many rounds as possible)
*OH Lunge: single arm, alternate arms each round

Post time
Sent from my Verizon Wireless BlackBerry

Coach Scott and Corey meet "Helen"

2009-10-01T00:00:00.000-07:00

400m run

21 KB Swing

12 Pull-ups

3 rounds

100109

2009-09-30T21:43:00.000-07:00

Run 5K

*find a hilly route and enjoy!

"Dirty Thirty" Finishers

2009-09-30T19:23:00.000-07:00

Kelly-11:49
Pam-19:30
Amy-19:30
Lucy-15:58
Mary-19:03
Effie-20:54
Sonia-13:06
J.Money-18:11
Brandy-11:21
Nea-24:12
Kim-10:00
Corey-10:11
Crystal-11:08
Scott-9:10
Sent from my Verizon Wireless BlackBerry

4 Block Breakfast

2009-09-30T12:57:00.000-07:00

4 Eggs, 1.5 Piece of Toast, 2 tsp Peanut Butter(natural)
Sent from my Verizon Wireless BlackBerry

093009

2009-09-29T22:03:00.001-07:00

Getting Fit, Even if it Kills You, Courtesty of the New York Times

"Dirty Thirty"
30 Wallballs
30 Push-ups
30 Leg raises
30 Shoulder press
30 Deadlift
30 Burpee
30 Pull-ups
30 Lunges (each side)
30 Sit-ups
30 Double Unders (90 singles)

FT, Post time

092909

2009-09-28T21:33:00.000-07:00

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Continue reading....................Courtesy of Crossfit, Inc

"How much time left?"

7 Clean

9 SDHP

10 Burpee

AMRAP in 20 minutes

*As Many Rounds As Possible

092709

2009-09-27T22:54:00.000-07:00

"Fit by Focus Finisher"

21 Push Press

21 Sit up

21 Air Squats

100 ft Farmer Walk (male-45lbs/female-30lbs dumbbells x 2)

15 Push Press
15 Sit up

15 Air Squats

100 ft Farmer Walk (male-45lbs/female-30lbs dumbbells x 2)

9 Push Press

9 Sit up

9 Air Squats

100 ft Farmer Walk (male-45lbs/female-30lbs dumbbells x 2)

FT(for time)

Click here to read why we do what we do................

092609 and 092709

2009-09-25T22:22:00.000-07:00

Day of Rest

Make up Day (if you missed a workout or two this week, pick one or two and perform it)

092509

2009-09-25T12:05:00.000-07:00

"Tabata Quads"

Thruster

Sit-ups

and

Pull-ups

Squats(air)

*8 rounds each exercise (20 seconds max effort, 10 seconds rest)

*Perform 4 rounds before moving to the next exercise then repeat 1 more round

092409

2009-09-24T05:00:00.000-07:00

Pick a sport to play

Run, Bike, or Row

(25 minutes non-stop activity)

*30 seconds 85-100% max effort, 1 minutes 55-65% max effort

092309

2009-09-23T06:10:00.001-07:00

"Hey hurry up!"

250m run
20 KB swing
20 Push-up
15 Burpees

5 rounds

092209

2009-09-22T08:05:00.001-07:00

Run 5k or bike 10k

*for time

092109

2009-09-20T21:17:00.001-07:00

Tabata sit-ups
*8 rounds of 20 seconds max effort/10 seconds rest

30 clean and jerks(135lbs/95lbs)

*for time

"It doesn't have to be fun to be fun"

091909 and 092009

2009-09-19T05:17:00.000-07:00

Day of Rest

Make up Day (if you missed a workout or two this week, pick one or two and perform it)

091809

2009-09-18T05:17:00.000-07:00

"Plenty Twenty"

20 Box Jumps

20 Jumping Pull-ups

20 Kettlebell Swing

20 Lunges

20 Sit-ups

20 Push Press

20 Deadlifts

20 Wallballs

20 Burpee's

20 Double Unders (x3 if you can do Double Unders)

*For time

091709

2009-09-17T05:00:00.000-07:00

Swim 100m

Run 400m

Row 500m

5 rounds

*however long it takes to finish a round, rest for that amount of time

091609

2009-09-16T08:36:00.001-07:00

50' Burpee squat hop
20 Wallball(20/16lb)
50' OH lunges (45lbs/25lbs)

5 rounds

*for time

"To be strong, you have to think strong"

091509

2009-09-15T15:25:00.003-07:00

Run 5K

*for time and enjoy yourself!!!

"it's doesn't have to be fun, to be fun"

091409

2009-09-14T05:00:00.000-07:00

"Mid-Month Murph"

400m run

50 Pull-ups

100 Push-ups

200 Squats

400m run

091209 and 091309

2009-09-12T05:00:00.000-07:00

Day of Rest
or
Make up Day (if you missed a workout or two this week, pick one or two and perform)

Zone Diet Planning, courtesy of Crossfit, Inc

091109

2009-09-11T00:15:00.000-07:00

15 Wallball
15 pull-ups
15 KB Swing
400m Run

3 rounds

*post time

Zone Diet Planning, courtesy of Crossfit, Inc

Metabolic Conditioning

2009-09-10T00:15:00.000-07:00

V02 max: Maximum amount of oxygen that can be used continuously divided by body mass. Long the gold standard of aerobic fitness, the slight advantage that endurance athletes have over anaerobic athletes in V02 max can be attributable to the low body mass of endurance athletes. I can use a similar definition of strength – by dividing lifts by weight - to show that little guys are stronger than big guys…

To ready further CLICK HERE, article provided by Crossfit, Inc.

Cross Train Mania

2009-09-10T00:00:00.000-07:00

Run 5k

Cross Train Mania 090909

2009-09-08T21:29:00.001-07:00

200M Run
20 Deadlift
20 Push-ups

5 rounds

*scale down as needed
*post time

Cross Train Mania 090809

2009-09-08T10:23:00.000-07:00

400m run

15 Burpees

5 rounds

*post time

Cross Train Mania 090709

2009-09-06T22:37:00.000-07:00

REMINDER: Class meeting at the Fitness Lab 3410 Stone Way Ave, Seattle, WA 98103

200m run

20 Jack knife push-ups (or reg PU on knees)

20 Walking lunges(40 steps) w/shoulder press

20 Goblet Squats

3 rounds

*shouldler press as you stand up

*1 min break between rounds

Cross Train Mania 090509 and 090609

2009-09-04T21:05:00.000-07:00

Day of Rest

If you missed a day or two last week pick a workout that you missed and do it.............for time!

Glycemic Index

2009-09-04T21:00:00.001-07:00

For several decades now, bad science and bad politics have joined hands to produce what is arguably the most costly error in the history of science - the low fat diet. This fad diet has cost millions unnecessary death and suffering from heart disease, diabetes and, it increasingly seems, a host of cancers and other chronic and debilitating illnesses.

Click Glycemic Index to read further. Courtesy of Crossfit, Inc

Cross Train Mania 090409

2009-09-03T21:00:00.000-07:00

50 Thruster(M-45lb, W-25lb)

50 Push-ups

800m Run/Row

* 1 Round
* For time

"Murph" by AM Class

2009-09-03T08:30:00.000-07:00

Cross Train Mania 090309

2009-09-03T00:34:00.000-07:00

Run 5K

"Murph" by PM Class

2009-09-02T23:12:00.001-07:00

Fit by Focus Visits Ironman Canada!!!

2009-09-01T23:37:00.000-07:00

On August 30th, 2009 Fit by Focus visited Ironman Canada to support long time client and friend Dana Robinson-Slote. The event consisted of a 2.4 mile swim, 112 mile bike and 26.2 mile run (a.k.a. marathon). The day started at 515 while Corey, Elijah and myself rolling out of bed (aka my truck) to meet Dana and her crew at the starting line. We all had a chance to chat with Dana but mosty just sit and watch this athlete mentally prepare herself as she finished last minuted business. She made sure her meals were ready, her bike was full of air, her equipment was all in the right places and that she had her wetsuit on and fitting right. There were the last minute pictures taken and then she was off to start the swim with 2,400 of her closest friends. If they were not friends before they were now.

As the gun went off and all the bodies hit the water in sync it was clear that Ironman Canada 2009 was in session. There were supporters as far as the eye could see and cheers as loud as a stadium. After 1:44 minutes went by out of the water came dana. She popped out of the water and started shallow diving towards the shore. At first you would think "what the heck is that girl doing", but as you watched you would noctice that she was quickly getting to shore without having to trouble herself with walking through the wake. As she hit land she was off running and at the same time pulling her wetsuit off to get herself ready for the bike. (112 miles)

Quickly the Fit by Focus crew would leave the beach where we were watching the swim and head to our car to follow our athlete. Instead following her with flow of traffic we back trailed the route in hope to catch her relatively half way and.................we did. It was at Ricter point that we caught up with our athlete who was not only in great spirits but with alot of energy and in great spirits. It was then that we would continue to follow her at about every 10 miles. We would drive ahead and wait for her, then drive ahead and wait for her and we would continue this routine for her entire bike. We attempted to follow her for her last 20 + miles but ran into traffic. It was then that Colin (Dana's husband) remember a shortcut given to him by Lesley Mettler (Dana's Coach, coachlesley.com). This allowed us to get back to town but not in enough time to see her finish her bike.

As we got back to town we were able to meet up with her at her 5 mile mark. Again, Dana continued to be in great spirits and high in energy. This could not be said about many of the athletes we incountered along the way up to this point. She passed us with smiles and determination. Corey and myself ran another 2 miles towards Dana to set up camp so she would have us waiting for her at mile 20. (The run was 13.1 miles out and had a U-turn, so she would come back the same way) The brochure said that this was a grueling point for the athletes mentally, so we made sure we were there ready to cheer her on. The sun started to fall and it quickly became dark. About 2 + hours passed since we set camp and it was then that Corey and I saw our athlete coming towards our way with a head lamp shining bright along with the smile that left us at mile 5. As before spirits were up and determination was evident. Corey and I ran that 2 miles with her and we met up with Colin and family at mile 22 and we sent our athlete off to the finish line.

Right after we sent her off we headed to the car and bolted to the finish line to park and assure we were there at the finish line. We made ourself to the finish line in the front row. The announcer was naming off all the athletes names, home town and occupation. As a small amount of time passed, down the stretch Dana came running towards us, "high fiving" the crowd, smiles on her face and the look of satisfaction/accomplishment. As she crossed the finish line at 14:42 she pulled her "pistols" out of her "holster" and shot them guns off and blew the smoke out.

Down memory lane:

It was October, 2008 and Dana and I had a conversation about how long she thought it would take her. My first response was, "your first goal is to finish". We got passed that conversation and she said," my goal is 15 hours". Her goal 10 months prior was 18 minutes off, but it was 18 minutes off in a good way. She beat her goal by 18 minutes!!!

I am so proud of Dana, I have worked with her for 2.5 years and have seen her grow and develop into the athlete she has always had inside her. Dana is one of the most determined human beings I know, if there is a way, she will find and do it well.

"All me, All day!"
-Dana Robinson-Slote

Cross Train Mania 090209

2009-09-01T21:00:00.000-07:00

Pull-ups

Dips

Burpees

*21, 15, 9

* for time

Cross Train Mania 090109

2009-08-31T21:53:00.000-07:00

100 stair step

100 Jumping Jacks

100 Skips

5 rounds

*post time

*scale down as needed (example: decrease rounds/reps, etc)

Cross Train Mania 083109

2009-08-31T10:06:00.000-07:00

Monthy Physical Assessment

Push-ups

Burpees

Sit-ups

400 meter Sprint

*All events (except the sprint) has a 2 minute limit, complete as my repititions in that time limit

*Post Results in Comment

Cross Train Mania 082909 and 083009

2009-08-29T07:00:00.000-07:00

Day of Rest

If you missed a workout this past week pick 1 or 2 workouts to make up your missed workouts

Enjoy your weekend!

Coach

Cross Train Mania 082809

2009-08-27T22:45:00.000-07:00

400m Run

50 Pull-ups

100 Push-ups

200 Squats

400m Run

*Post times as a comment

Cross Train Mania 082709

2009-08-26T23:01:00.000-07:00

400m Run or 800m Row

15 back extensions

50 bicycles (each side counts as 1 rep)

5 rounds

*back extension can be performed on stability ball or bosu

*bicycles are performed on your back

*if you do not have access to a row machine or a treadmill replace with 150 jump rope skips

Cross Train Mania 082509

2009-08-25T21:37:00.000-07:00

25 DB Swing + 200 yds sprint

25 Squats + 25 Push Press

25 Sit-ups + 25 Push-ups

100 yd Lunges + 25 fwd hops

*3 rounds

What is Fitness?

2009-08-25T19:34:00.000-07:00

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, Crossfit "fitness."

Continue reading and FREE download courtesy of Crossfit, Inc.

Cross Train Mania 082509

2009-08-25T09:44:00.000-07:00

Wall Ball or Thruster

Pull-ups

*21, 15, 9

*Wall ball (6lbs to 20lbs)

*Thrusters (30lbs to 95lbs)

*Pull-ups (use assistance if needed)

email me (fitbyfocus@gmail.com) if you have any questions

Coach

Cross Train Mania 082409

2009-08-23T21:18:00.001-07:00

Warm-up
800 m run

10 Deadlifts (20-50lbs)
10 burpees
50m run

5 rounds

*post time
*novice: 3 rounds

Cross Train Mania............Coming in September!!!

2009-08-22T22:50:00.000-07:00

Important Event Dates

2009-08-22T16:17:00.000-07:00

August 22nd @ 11amMonthly Hike at Rattle Snake Ridge.

If you are new to FBF and you have not hiked Rattle Snake Ridge with us yet, but if you are not new this was our first hike of the year. 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.

August 29th @ 11am, Open House at the NEW Fitness Lab

3410 Stone Way NSeattle, 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 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!" Corey's a perfect example, he's in incredible shape and he is about to collapse each time. So, get those guys you know out of the "wood works" and help them get their fitness back or continue it. My program is unlike any program they have experienced. That I am sure of.

August 31st @ 7pm, End of the month BBQ @ Wallingford Park (after the 6pm class)

Get into your street clothes and see if we can recognize each other. This is a great time to sit down, eat and have conversation with the people you sweat with along with meeting new people who are doing the same workouts just at a different time of the day. 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! Ok, so there it is, all the dates that you need to know. Again thank you for all the hard work and dedication! I'm excited to see you on Wednesday. If you know a friend who may enjoy Fit by Focus please feel free to Forward this email to them.

DON'T FORGET..............ALL Friday's are Friend Friday!!!

Coach

Cross Train Mania 082209 and 082309

2009-08-22T07:00:00.000-07:00

If you missed a workout or two this week pick a workout from this past week to do today and tomorrow.

082109

2009-08-20T23:25:00.000-07:00

15 lunges
15 push-ups
15 plank pike
15 shoulder press
15 renegade row
15 squat hops
15 crunches
200 m/yd Run
4 rounds
*post time
*if you can not run substitute with rowing, biking or swimming for the length it would take to complete the run

Rattle Snake Ridge 8/22 @ 11am

2009-08-20T22:16:00.000-07:00

Every month Fit by Focus has a scheduled group event. Since the weather has been amazing, all of this summers event has been outside hiking. This month's hike will be at Rattle Snake Ridge.

Directions: exit 32 off of I-90

Estimated time for hike: 2 hours

Rattle Snake Ridge is a 4 mile round trip hike. It's a nice challenge but not too crazy. The trail is a switch back type of trail with a slight incline in some areas and an absolute incline in others.

If you have any question regarding the hike please don't hesitate to contact me.......

a)fitbyfocus@gmail.com

b)206.930.7169

I hope to see you on the trail, if you want to caravan let me know.

Coach

082009

2009-08-20T07:00:00.000-07:00

25 Double Unders(jump rope)
25 Sit-ups

5 rounds

*post time
*if you can not do double under multiply by 3 (75 singles)

081909

2009-08-18T12:56:00.000-07:00

21 Pull-ups

21 Dips

21 Burpees

3 rounds

*post time

*novice athletes: 10 repititions of each exercise

*intermediate athletes: 15 repititions of each exercise

081809

2009-08-18T07:00:00.000-07:00

Run 50 m/yds

Run 100 m/yds

Run 200 m/yds

3 rounds

*rest for the length of time it takes to complete each sprint (i.e. run 50 m/yd, time: 45 seconds, rest: 45 seconds)

FBD 081709

2009-08-16T22:38:00.000-07:00

20 Thrusters
20 Squat Hops (get as high as possible)
20 Sumo Deadlift High Pulls
20 Push Press
200m run

*3 rounds
*post time

FBD 081609

2009-08-16T20:02:00.000-07:00

Day of Rest

FBD 081509

2009-08-15T08:33:00.000-07:00

Run 5K

*post time
*scale down as needed or break down to 3 round (for novice)

FBD 081409

2009-08-14T12:34:00.000-07:00

10 squats hops
10 sprints-lengths (back and forth)
10 push-ups
10 lunges (20 steps)
10 sit-ups (all the way up or as far as can)
10 back pedal sprints (keep weight on toes)
10 jumping pull-ups
10 bicycles (left + right = 1 rep) 10 burpees

*3 rounds
*for time

FBD 081309

2009-08-12T22:52:00.000-07:00

Run 400m
21 Burpee's
Bike/Row 500m

3 rounds

*post times

FBD 081209

2009-08-11T21:00:00.000-07:00

2 laps (800m)
75 pulls ups
150 push ups
225 squats
2 laps (800m)

*scale as needed
*novice-25-75-150
*post time

FBD 081109

2009-08-11T07:00:00.000-07:00

400m run (sprint)

4 rounds

FBD 081009

2009-08-10T12:22:00.000-07:00

200m run (to rock and back)
20 Jack knife push-ups (or reg PU on knees)
20 Walking lunges(40 steps) w/shoulder press
*should press as they stand up
20 squat hops
*1 min break (take longer if needed)

3 rounds