020910 WOD

Warm-up:
500m row
50 double-unders

WOD:
10 rounds for time of:
10 Hang Squat Cleans (barbell 115/75 or dumbell as shown in video)
10 clapping push-ups
(Scale accordingly, i.e. if you decide to use a barbell do 8 HSC, 8 clapping push-up for 8 rounds )

Hang squat clean: [wmv] [mov]

Monday

WARM UP
Skill practice for 15 minutes before the WOD begins.
Try to practice something you are not proficient at. Here are some suggestions.
- pull ups, kipping, butterfly
- double unders
- overhead squats
- hand stand push ups
- rope climb
- med ball cleans

WOD
BALLS, BALLS, BALLS & BALLS
5 Rounds of:
- 20 wall ball shots
- 20 Russian side to side (10 on each side)
- 20 med ball cleans
- 20 ab mat sit ups with med ball on your chest

RULES:
The idea is for the medicine ball not to hit the mat/floor for more than 1 (one) second. You can rest it on your feet, you can rest it on yourself, but never rest it on the floor for more than a second during the WOD.
Make sure you select a medicine ball with appropriate weight to perform all 4 movements above.
Everyone should aim for 10' target for wall ball shots.
Concentrate on obliques when doing side to side, make sure med ball touches mat before proceeding with the other side. Both feet should not touch the floor.
Do not curl the medicine ball on the cleans. If unsure of this movement, please ask one of the coaches or an experienced crossfitter for assistance.
For med ball sit ups, try to keep the medicine ball overhead if possible, if not able to hold weight overhead, rest against your chest and perform a regular ab mat sit up with proper form (shoulders touch mat on down position and sitting straight up in the up position).
MISC:
If the medicine ball is seen resting on the mat/floor during the WOD, the athlete must do 3 burpees as penalty, before he/she can resume the WOD.

Gotta love them BALLS!
-

Saturday Morning Zumba!

Fancy foot work by Level 1 Certified Zumba Instructor, Ron Panelo (in the background). MC Hammer would be jealous...

Great turnout for Zumba at King CF!

Saturdays WOD

02/06/10

Warm Up:
500m Row
30 Sit Ups
30 Push Ups
30 Double Unders
2 RD's

WOD:
400M Run
50 Push Ups
12 Wall Balls
400M Run
40 Box Jumps
12 Wall Balls
400M Run
30 Burpees
12 Wall Balls
400M Run
20 Overhead Lunges
12 Wall Balls
400M Run
10 Air Squats
12 Wall Balls

3,2,1 Go!!!

Paleo Dessert Winner!

Sorry for the delay in choosing a winner. You all did a great job and we had a difficult time choosing only one winner. However, we did come up with a consensus that Will Imfeld's carrot cake was the most unique in taste, so he came in 1st place. Congrats to Will - you just won 10 pts which will be applied towards the "Fit as a King" Paleo Challenge!

Everyone else came in 2nd place with 5 pts going to all those who participated in the contest.

Gretchen
Jade
Jen
Damian
Melyssa
Kim
Cindy
Ryan Montero
Did I miss anyone?

I wish I took pictures of all the desserts - they looked as delicious as they tasted!

We appreciate the effort you put into this, but most importantly we were able to raise $150 for the Haiti Earthquake Relief fund.

Finally, for those of you who particapted in the Paleo dessert contest would you be kind enough to post the recipe for your dessert in the comments section below?

Paleo Diet on King 5

020510

Warm Up
Deadlift 5-5-5-5-5

BAD DEADLIFT CHECK LIST:
-Heels wider than hips: CHECK
-Knees pronated: CHECK
-Head and neck cranked back: CHECK
-Rounded back: CHECK
-Victory scream: CHECK
-Depletion of oxygen: CHECK



-DUMBBELL DENTAL EXAM:........CHECK!!!

WOD
AMRAP in 10min of
40 Double Unders
40 Air Squats

020410 WOD

Warm-up:
1000m row
Group stretch

WOD:
15 knees to elbows
15 KB swings
15 Ring dips
5 rounds for time

Wednesday

Warm Up
3 rounds of suicide drills with (3 burpees)

WOD
For time, perform the following movements:
100 pull ups
100 push ups
100 sit ups
100 double unders

Video from Mon & Tues WOD