And the winner of the t-shirt contest is...

Drum roll please...

Marcus Antonio aka "Mek" for "Drop it Like a Squat". Our future t-shirts will have that slogan among a few others we thought were worthy to put on our shirts.

033109 WOD

5 Rounds

15 Deadlifts (95 Lbs)
12 Hang Power Clean
9 Front Squats
6 Push Jerk

A Clean & Jerk broken apart by movement. Tough, no doubt. Scale accordingly so you can make it through the WOD in one piece.

Get some!

033009 WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

What a weekend...

Great job to all the new peeps (see below) who stopped by this weekend! And to Andrew's crew from Foundation CF for stopping by for a quick WOD!

Nick
Cara
Michelle
Lana
Sarah
Julianna
Ed
Kenny
Krissy
Pamela
Margaret
Oliver
Marc
Paolo
Justin

Also want to congratulate Allen & Arv for completing their Level 1 CrossFit Certification this weekend at Rainier CrossFit in Puyallup. Good work boys! Is that a beer I see you guys holding?

Big things are about to happen at King CF! Keep it locked to www.kingcrossfit.com for updates!

From Puyallup Level 1 Cert - Mar 2009

032909 WOD

15-12-9
Row (cal)
Hang Power Clean (75)
Thrusters (75)
Pull-ups
KB swings (52/35)
Box Jumps

032809 WOD

10 Sumo Deadlift High pull (52/36)
10 KB Squats (52/36)
10 KB swings (52/36)
10 Pull-ups
5 rounds for time

I love this...

We might have to put this slogan on our t-shirts!

032709 WOD

10 rounds for time of:
10 Pull-ups
10 Ring dips


King CrossFit has partnered up the MMA Alliance to assist their fighters in their training and hope to be major sponsors in the very near future. Show them some love and purchase some tickets for their upcoming event at the Showare Center next to Kent Station.

032609 WOD

25 Double Unders
15 SDHP w/ a KB 24/16kg
15 Push Press/Push Jerk (do pp to failure then pj) Grace weight (135lbs) if possible
5 Choice (work on a skill) Muscle-Up, pull up, handstand push-up, etc...
3 rounds (not timed)

032509 WOD

5×5 Bench Press

5-10m Rest

12 minutes AMRAP

250m row
12 KB swings
10 Box Jumps
8 Pull-ups

Yes, bench press. A lot of people don’t like programming it, however, I still feel it is an important pressing movement to keep in your arsenal in case you need it. Use a spotter or bail out bars, especially at the above set/rep scheme where power application under fatigue is kicking in. Rest a few minutes then blast through the MetCon portion for and end to the madness. Post times to comments.

3-2-1…GO!

You will NEVER look like this at King CF...

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.


To Sum it all up:

Practice what you suck at!!!!!!!!

032409 WOD

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

King CF on the big screen...

This weekend King CF had the pleasure of meeting Sevan Matossian, director/producer for various independent films including "Every Second Counts" and "Pulling John".

We met them at the Harbor Steps in Downtown Seattle during our WOD on Saturday and convinced them to stop by our "box" on Sunday for our morning session. Keep an eye out on the CF main site. You might see us doing our thing...

032309 WOD

Row (Calories)
Thruster (2 x 25)
Pullups
KB Swing (24/16)
21-15-9

Happy Birthday Glen!!!

032209 WOD

"Baseline Gone Bad"

Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 Rounds for Time. Rest 1 minute between rounds.

Quite a few people with only 2 rowing machines so the rule was that you had to do at least one of each and if the rower was busy you could run. Like FGB we rested for 1 minute between each set and that was one fast minute.

Harbor Steps & Ipanema

Click on picture above to view more pictures.

Gym is closed on Saturday, March 21

We'll be at the Harbor Steps in Downtown Seattle doing "Donkey Kong" with our friends at Foundation CrossFit and gettin' our grub on at Ipanema. Hope to see y'all on Sunday!

032009

Make up a missed workout or rest day.




031909 from Glen Dosono on Vimeo.

This is how we get buff!

This is the trainers' workout when y'all leave the gym. Don't hate - we gotta get our workout on too...

031909 WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

DEADLIFTS Prior to the WOD

The King Crossfit 300

25 Pullups
50 Box Jumps
50 Pushups
50 Situps
50 KB Swings(35)
50 Cal on Rower
25 Pullups
1 Round for Time

Just a reminder to get your Brackets Completed

We Are King...

King CrossFit from Ronald Antonio on Vimeo.

Who's Down to do a WOD at Harbour Steps on Saturday?

Andrew Bueno, with Foundation CrossFit graciously invited us to join his crew on Saturday, March 21 @ 11am to do a WOD at the Harbour Steps in Downtown Seattle. Click on the following link for more information. http://foundationfitness.blogspot.com/2009/03/donkey-kong-rodizio-part-deux.html

Here's a video of the WOD we'll be doing.



We can meet up at my (Glen's) house and carpool. Everyone must wear there King CrossFit t-shirt. If you don't have one - you better get one! A photographer from The Seattle Times will be there so we need to represent. We will have lunch at Ipanema afterwards. Let us know if you can make it...

Funny stuff...

Sorry not CrossFit related, but gave me a laugh!

See more funny videos and funny pictures at CollegeHumor.

031709 WOD

Row 250
25 Pullups
25 Box Jumps
25 Push Press (75)
4 Rounds for Time

Taking Seconds

In our sport, power output is the name of the game. We’re trying to do as much work as possible in as little time as possible, chasing reduced WOD times at ever-increasing loads.

This pursuit has some quirks. Becoming a good CrossFitter is not simply a matter of flying out of the gate and keeping a breakneck pace. In some instances, this practice can be detrimental to overall power output, causing excessive metabolic waste buildup and slower overall times. In other instances, it can be the difference between a decent time and a truly great performance. The key to good WOD times is recognizing the fundamental attributes of a given workout and modulating pace accordingly.

Determining the proper pace for any given workout depends on the relationship between load, volume, and your maximum effort results for the movements involved, as well as your desired time.

Let’s say that I’m trying to determine proper pacing for “Angie”, a bodyweight suffer-fest requiring 100 pull-ups, 100 pushups, 100 sit-ups, and 100 squats. First, I need to establish a target time, presumably a personal record. I did this yesterday, choosing twenty minutes as my goal.

On a per repetition basis, this means I would need to do 400 reps in 20 minutes, or one rep every three seconds. Unless I happened to possess the superhuman ability to perform 100 unbroken pull-ups, 100 unbroken pushups, 100 unbroken sit-ups, and 100 unbroken squats, this is out of the question, as I would have to be working constantly. Therefore, I’ll need to examine the workout on more piecemeal basis.

I can break my twenty-minute goal into quarters, looking to complete each set of movements within five minutes. This works out nicely, dictating that I complete 20 repetitions each minute for each exercise. Suddenly, my goal looks much easier to achieve, and doesn’t demand a non-stop effort.

I know that I can bang out sets of 10 pull-ups indefinitely, assuming I have adequate rest between sets. Further, I know that 10 pull-ups takes me about 15 seconds, and I need to complete two of these sets per minute to meet my prescribed pace of twenty reps per minute. This effectively leaves me with 15 seconds of work followed by 15 seconds of rest, repeated for five minutes.

I’ll repeat this process for each of the remaining movements. Simply, I’m looking to pick a set/rep/rest scheme that keeps me below my lactic acid threshold while simultaneously meeting my time goal. Should I exceed my lactic acid threshold, my sets of 10 will turn into singles in very short order, and my WOD time will grow exponentially. You may have to get a bit creative to shoehorn your reps into your time goal, but doing so will help you maintain a consistently high power output.

After I've determined my breakdown for each movement, I hit the START button on my Ironman and actually attempt to keep my defined paces. After each set, I keep to the prescribed rest period, forcing myself to resume exercise when the rest is over.

"Angie" was done in 19:06.

Some folks may scoff at my analytical approach to exercise, but it offers some gems, regardless of your ability to add, divide, and plan. First, keep a watch on your wrist, and prescribe your rest times. All of us have experienced the time-distorting effect of lactic acid buildup, taking prolonged rest breaks with the distinct impression that they lasted all of ten seconds. Avoid this time-robber by keeping your eyes on the watch.

Second, stay below your lactic acid threshold. If you have to strain for a rep and it wasn’t the last one, it wasn’t worth it. You’re imposing neurological fatigue, ensuring that your next set will be shorter than the one before it. You may also fail to complete the rep despite all that effort, leaving you in the same position as an individual who never attempted the rep in the first place.

Obviously, the end goal of CrossFit is to do everything unbroken and at high speed. There are about four CrossFitters in the world who do this consistently, and I’m betting you’re not one of them. These men and women push their limits, but they have an acute understanding of where those limits are, allowing themselves to work as hard as possible without hitting the wall.

Intelligent planning will allow you to set personal record after personal record. You may not feel like a hard-charger every time you hit the gym, but your fitness will skyrocket.

The Plan:

1. Pick a target time.
2. Divide your target time into smaller segments, determining the number of reps you must complete per segment to meet your target time.
3. Determine the number of reps you can complete while staying below your lactic acid threshold, and establish an approximate time for each of these sub-threshold sets. Multiply this time by the number of sets you must complete within each segment. This gives your working time per segment.
4. Subtract your working time per segment from the total time per segment to establish your available rest period.
5. Allocate this rest period as necessary.
6. Give it hell!

-Courtesy of Again Faster.

It's that time of the year...

MARCH MADNESS IS HERE!


Join our online NCAA March Madness Bracket Group. The group password is: gohuskies.

http://kingcf.mayhem.cbssports.com/e?referrer=MKTG_BM_INVITE

The winner will get a "classic" King CrossFit T-shirt. Good Luck!

WOD

7 BB Thrusters (75)
7 Pullups
7 Box Jumps
7 Burpees
5 Rounds for time

Videos for the week...

Here's a video of Allen doing "Black Jack" and me (Glen) doing "Lucky 13"
When all was said and done Allen did 210 push-ups & 210 sit-ups. My workout consisted of 78 pull-ups and 78 kettlebells swings (52lb). Rare footage of me actually working out...Thank you Sarah!



Here's a short video of the Sunday morning crew doing the team workout that was posted on Saturday.


031509 Team Workout from Glen Dosono on Vimeo.

WOD 031509

"Lynne"
5 rds for max reps:
bench press, BW
pullups

Scale as needed. After completing the bench immediately start on the pullups. You may rest in between rounds. Total reps at the end of the WOD is your score.

WOD 031409

Team WOD

200m row
air squats
KB swings (44/26)
With a team of 5 athletes, 3 are working & 2 are resting. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, kb swings & air squats.

Morning Crew A:
Brian
Scott
Armin
Jon
CJ
4426 (17 minutes)

Morning Crew B:
Ronald
Donna
Mia
Mek
Rolin
4827 (17 minutes)

Afternoon Crew A:
Trudy
Rena
Sarah
Clarence
Kevin
4386 (17 minutes)

Afternoon Crew B:
Arvin
Charmaine
Cathy
Reha
Jocelyn
4224 (17 minutes)

Sunday Morning Crew:
Melyssa
Galan
Rhonda
Jackie
Rachael

031309 WOD

100 Rope Jumps
50 Lunges
50 Situps
50 Pushups
100 Rope Jumps
40 Lunges

And so on down to 10 of each.

WOD 031309

75 lb barbell
Press - Push Press - Push Jerk
Pullups

Reps of 21-15-9 for Time
Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups

Good Posture Through CrossFit

Best way to avoid bad posture is not to have it in the first place. Bad posture happens due to inactivity and lack of variety in movements. A sedentary lifestyle that revolves around extended hours in the car, on the couch and sitting at a computer contributes to inadequate posture. Why is this so? Because not all movements are equal and that repetitive movements will cause muscular imbalances, compensations, tension and pain. Participating in a variety of movements allows us to maintain good posture and strong muscles.

What is the best way to avoid bad posture. Be active and do a variety of movements over the course of the day and week.

Variety is the key word.

If you stick to one type of movement there is a good chance that imbalance will follow and injury and pain will result.

Best way to avoid bad posture.

• CrossFit combines constantly varied movements at high intensity. It focuses on putting the athlete in correct positions and teaching proper mechanics.
• Engage in variety of activities and movements
  • Stretch
  • Run
  • Weight Lifting
  • Gymnastics
  • Do pull ups and play on the monkey bars
  • Hike
  • Climb things (rock climbing, jungle gyms, anything else that you can think of)
  • Swim
• Pay close attention to your diet and eat well
• Poor posture results from not moving around so perform some form of exercise everyday.
• Ditch the shoes and try to walk bare foot. Shoes weaken our feet so go bare foot to keep them strong.

Courtesy of CrossFit Balboa

The Evils of Undertraining

If you’re not making progress at CrossFit, you’re not trying hard enough. More specifically, you’re not trying often enough.

Coaches and athletes are quick to blame nutrition, sleep, and overtraining for lack of progress. While these factors can certainly slow your journey to speed, strength, and power, I’d bet they aren’t the principal reason you’re still languishing in the CrossFit minor leagues. You just don’t workout enough.

Contrary to the popular ideal, working out three days a week is a shitty path to fitness. While a tri-weekly program will sustain weight loss, muscle size, and (perhaps) strength, it will not enhance recovery ability, metabolic capacity, and power output beyond set levels.

The name of the game, whether you’re a CrossFitter, a cyclist, or an Olympic weightlifter, is to train as hard as possible as often as possible. This places ever-increasing stressors on the body and mind, forcing adaptation. Training below this threshold—whether you’re sandbagging or just staying at home—causes stagnation or worse.

The rub in our formula—train as hard as possible as often as possible—is the word “possible”. Fear of injury, general fatigue, and conventional wisdom dictate a cautious approach to training, causing athletes to underestimate the limits of possibility. Forever training within the margins, they fail to make progress.

Keep in mind that “as hard as possible” may vary from day to day, based on accumulated training load, but your perceived intensity must always be at 100%. Simply, you need to give every ounce of your being every time you’re in the gym. It may not result in world-record times every day, but it will result in progress.

“As often as possible” is easier. Get out of bed and get to the gym. The effects of consistency are absolutely astounding. You’ll make progress, even if you neglect just about everything else. I’ve seen this first-hand. Those who climb the record boards at King CrossFit are those who show up. They may drink their weekends away, supplement a solid Zone lunch with Twinkies, and sleep six hours a night, but in the end, they’re in the gym. They have great gym days and bad gym days, but most importantly, they have gym days.

Next time you decide to skip your workout, don’t. Get up and get your WOD done. You’ll make progress—guaranteed.

I like these video's...

The previous post with the video trailers from "Every Second Counts" may be a little hardcore for many of you, so check out the following two videos especially if you are hesitant to try CrossFit or don't know what the heck it's about - enjoy...

Every second counts...

Can't wait for this movie/documentary to come out. This stuff gets me pumped!





http://media.crossfit.com/cf-video/OPT_EverySecondCounts_Trailer.wmv

031209 WOD

WOD Options:

A.
Run 400 or Row 400m
50 Situps
50 Jumping Pullups
50 Air Squats
Run 400 or Row 400m
40 of each
Run 400 or Row 400m
30 of each
Run 400 or Row 400m
20 of each
Run 400 or Row 400m
10 of each

B. ".COM"

C. Make up a missed workout or rest day.

R.I.P. - "Mask"

Tapout founder "Mask" killed in early morning auto accident
by Dann Stupp on Mar 11, 2009 at 4:45 pm ET

"Mask," one of the popular real-life characters from MMA apparel giant Tapout, died early this morning in a automobile accident in California.

Mask, who's real name is Charles Lewis Jr., died when his red Ferrari Modena crashed into a utility pole in Newport Beach at approximately 1 a.m. local time.

The driver of a second car, an older-model white Porsche that is believed to have been traveling at a high rate of speed next to Lewis' car, has been arrested on gross vehicular manslaughter while intoxicated, a Newport Beach Police Department representative told MMAjunkie.com (www.mmajunkie.com).

Lt. Craig Fox of the Newport Beach Police Department could not confirm the identity of the deceased male until the Orange County Sheriff's Department notifies next of kin. However, sources close to Lewis told MMAjunkie.com he was the one who died in the accident.

Lt. Fox said it's not known if either the male occupant (Lewis) or a female companion was driving the Ferrari. After the Ferrari hit a curb and smashed into the pole, the female was ejected from the car and was transferred to the Western Medical Center in Santa Ana, where she remains in stable condition, according to Lt. Fox.

Lewis was pronounced dead at the scene.

According to Fox, a Newport Beach Police officer was on patrol in the area and witnessed both the Ferrari and the Porsche "spinning out of control on Jamboree Road between Bison Avenue and East Bluff Drive."

"It was damaged very badly," Fox said of the Ferrari, which nearly split into two pieces. "The male was pronounced dead at the scene."

The Porsche initially fled the scene, but police soon located the damaged car a few blocks from where the Ferrari crashed.

"The damage appeared related to the accident (on Jamboree Road)," Fox said.

Leaving the Porsche were 51-year-old Jeffrey David Kirby of Costa Mesa and 32-year-old Lynn Marie Nabozny of Newport Beach, who were both detained.

"Through their investigation, [police officers] were able to determine the male was the driver of the Porsche," Lt. Fox said. "He was arrested for gross vehicular manslaughter while intoxicated. He was booked ... on a $1 million bail."

Nabozny was arrested for public intoxication and later released.

"There were skid marks found at the scene," said Lt. Fox, who confirmed investigators were still sifting through the crash scene as of noon PST today. "It appears there were maybe high rates of speed involved, but they don't know what led up to the collision. The officer (who witnessed the crash) didn't see that. He barely saw the after effects of what appears to be the possible collision."

Lewis will be remembered as one of MMA's first and true entrepreneurs.

Lewis founded Tapout Clothing Inc. in 1997 with a trunk full of T-shirts and a few thousand dollars of start-up money. Over the past decade, he and his partners have made the company the biggest apparel success story in MMA.

Tapout, which grossed just $30,000 in sales in 1999, pushed that number to more than $100 million in 2008 alone. The company now has licensed retailers (including the likes of Dillard's and Champs) around the world.

A longtime comic-book fan, Lewis and his colleagues, "Punkass" and "Skyscrape," went the make-up-and-costume route soon after launching the company from a San Bernardino apartment. The costumes, grassroots-marketing efforts and an often-praised work ethic made the crew celebrities in their own right.

When not hosting their own TV show on Versus to spotlight up-and-coming fighters, the Tapout members could often be found cageside at major MMA events, including the UFC, which the company sponsors.

* * * *

UPDATE (March 11, 6:30 p.m. EST): Tapout on Wednesday released the following statement: "It is with heavy hearts and great sadness that we must regretfully confirm the passing of our beloved friend, brother and co-founder Charles 'Mask' Lewis following a car accident that occurred last night. We are currently in the process of setting up a memorial service in his honor and will release more details as they become available.

"Many thanks to all for the outpouring of blessings and well-wishes during this incredibly difficult time."

Champions

At CrossFit, our focus is on functional fitness. Here are pictures of three athletes at the top of their game. We post these pictures to show the wide range of what people consider "fit" and "healthy". We pose the question, "Which of these athletes will be most adaptable to the widest range of physical challenges?" Further, "What if the challenges were random and given without any warning or prep time at all?"


Michael Rasmussen, Tour de France Cyclist


Greg Amundson, CrossFitter extraordinaire


Ronnie Coleman, Bodybuilder 8x Mr. Olympia

031109 WOD

Happy Birthday Taia!

WOD Options:

A.
35 lb DB Thruster
Pullups
Ring Dips
52lb KB Swing

Reps of 15-12-9 for Time

B. ".COM"

C. Make up a missed workout or rest day.

CrossFit Shoes

First, please watch this clip of Brian McKenzie on running shoe technology: [Windows Media Video]. He makes some great points here.

There's a huge difference in how much a type of shoe you wear affects exercise. There are cross-trainers, runners, flats, lifestyle, tennis, "driving" shoes, boots, dancing shoes, etc. What are the best?

Running shoes have a roll to them from left to right and front to back to make a run more safe and more comfortable. It's the same with cross-trainers. Basketball shoes are flat, but don't provide much grip and the ankle support can hinder more than help. That, and they're heavy.

In the world of CrossFit it's got to be the flat. It can be any type of shoe you please, but the smaller/thinner the sole, the better. Why? Refer to the video. Also, you get a better sense of the ground when you do that. Ever see Arnold back in his golden days working out? He's barefoot. Watch any number of CrossFit videos online, classic body building/strongman and you'll see people without shoes on (unless, of course, they're wearing proper lifting shoes). These athletes can feel the ground which provides better proprioception, or one's sense of spacial awareness, improving one's use of the body. Essentially the following shoes are glorified socks.

Here are some suggestions:

Onitsuka Tigers (Buy)

Let me start with the shoes I've actually seen in action. I own a pair of these bad boys and they feel good. They're used for everyday wear as well as when I workout. I can move lightly like I'm barefoot and the thinner sole provides me enough comfort in movement and exercise.*

Converse Chuck Taylor All-Stars (Buy)

the high tops

the lows

The classics. You've seen these worn by millions of folks and there's a good reason for it! Another pair of shoes I own and these are my favorite strength workout shoes. They are completely flat and they have built up the proprioception in my foot to know when one part of the sole lifts. It keeps me stable throughout the lifts.

Puma Speedcat (Buy)

These are purposely designed with breatheable material, with appropriate flexibility to allow the driver precise movement and input at clutch, brake and throttle pedals. Same concept as the previously mentioned Tigers- flat, light-weight and thin sole. These come in both leather and suede, but you'll obviously want the suede ones if you plan to get them to workout in.

Nike Free (Buy)

If you remember prior to the release of these shoes, Nike first experimented with the Nike Prestos. They were lightweight runners made for everyday use. Frees come in 7.0, 5.0 and 3.0- the difference being the thickness of the heel. The only problem with these is that the 3.0's are very rare to find now.

Adidas Goodyear Race (Buy)

Goodyear Tire Co. collaborated with Adidas to create a racing shoe because they were the hot fad a couple years ago. Obviously the sole is the tire material. These are basically the same version of the Puma Speedcats.

Puma H-Street

* Review

Vans (Slip-on/"Spicolli", Authentic, SK8-Hi, the below pictured Half-Cab or any other skate shoe) (Buy)


These are just like the Converse Chucks, just a different brand. It does have a thicker sole, but that may be beneficial for some. These grew in popularity with the skate world because it allowed them to keep a proper footing on their skateboards because it stands so flatly. DC Shoes are very popular amongst the Californian CrossFitters too. They prefer the Spartan model.

Adidas Samba (Buy)
or any other indoor soccer shoe


Google POSE Running. The concept is about running as you would completely natural (see: naked). There is NO HEEL STRIKE when barefoot. Therefore, you wear a shoe that would do the same. Vibram Five-Fingers, anyone?

I hope that you see the similarities between the shoes I listed. Below I've posted some links and articles for you to read. Let me know if you try any of these!

Further Reading:

* CrossFit Endurance
* CrossFit Message Boards - Clothes & Shoes
* MSN - Working Out Barefoot
* Yahoo! Answers - Sneakers Vs. Barefoot
* Runner's World - Message Board
* CrossFit Message Boards - CrossFit Running Shoes

All pictures from Zappos.com

WOD 031009

WOD Options:

A.
25 Air Squats
20 Calories Rowing
15 Box Jumps
10 Pullups
5 Burpees
3 Rounds for Time

B. ".COM"

C. Make up a missed WOD or rest day.

030909 WOD

Happy Bday Arv!



WOD Options:

A. “BLACK JACK”

Each Pair = 21

For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

Seems easy enough...give it a try!

B. ".COM"

C. Make up a missed workout or rest day.

Bruce Lee was a CrossFitter...for real!

I always thought Bruce Lee was a visionary, but I didn't know he was CrossFitting back in the day...

Check out this article on Bruce Lee's training regimen - functional training at it's best...

http://zenhabits.net/2009/03/how-to-get-bruce-lee-like-strength-without-ever-going-to-a-gym/

T-shirt Contest

We'll be placing another order of Men's and Women's classic t-shirts. We will also have a contest for the best slogan/motto for our next t-shirt design. Whoever comes up with the best slogan/motto will win a free t-shirt. Here are a few ideas:

• "Flat On Your Back In 20 Minutes Or Less"

• "Your Workout Is Our Warmup"

• "Suck It Up Buttercup"

• "Check Your Ego At The Door"

• "Do You Swing?" (with a picture of a kettlebell) Brian Billones submission

Thank you again for your support and we look forward to seeing some of your creative ideas. Just post it in the comments section below or on our Facebook members wall.

Starting him off young...

Brody Panelo training for the 2025 CrossFit Games!


Go Brody Go! from Glen Dosono on Vimeo.

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

crazy hops...

Me (Glen), Damian & Brian piled a couple of boxes and several bumpers plates and successfully cleared 42 inches. I think we could have gone a little higher but the bumper plates were getting unstable. We'll try another day...

030709 WOD

WOD Options:

A. "Lucky 13"
12 KB swings /1 pull-up
11 KB swings / 2 pull-ups
10 KB swings / 3 pull-ups
9 KB swings / 4 pull-ups..
so on and so forth until...
1 KB swing / 12 pull-ups
For time.

B. ".COM"

C. Make up a missed workout or rest day.

IT'S OKAY TO FIGHT!!

We have been told for years that fighting is morally and ethically wrong. That it is never the answer. This belief has threatened our country’s security and now we see the effects it can have on our children. Fighting is not wrong in the cause of self defense. It is not wrong for our nation to proactively protect itself nor is it wrong on a personal level to respond with physical force when threatened. When I was young and in school a little boy hit me in front of the teacher. He was reprimanded and sent to detention. On the way out of school he told me he was going to do it again the next day. When I told my parents about the incident, they told me if he tried to hit me again, I was to hit him. Actually, they said hit him hard enough that he will never want to hit you again. I did and he didn’t. A couple of years ago my wife went to pick up one of our boys at preschool. She found him hiding under a desk. When she asked him why he was hiding he said he was hiding from one of the other boys who had choked him several times that day. When my wife approached the teacher she was told that the boy "was having trouble at home and just acting out." While I sympathize with the child who was having trouble at home, this was somehow supposed to excuse him attacking my son. That night we taught our son a simple Krav Maga self defense technique. He in turn shared his new knowledge with his teacher. His teacher made it very clear to him that under no circumstances was he to defend himself. He was to get her attention instead ( with a child’s hands wrapped around his throat) and she would take care of the problem. We of course relieved him of that notion.

Think of the different lessons these two stories teach. In the first, my parents taught me not only that I had a right to defend myself but that the responsibility for my safety rested with me. In the second, the opposite lesson was taught. My son was told his safety was someone else’s responsibility and under no circumstances was he to defend himself. If you have been taught the first lesson, you react instantly to someone threatening your safety. If you have learned the second, you look for an authority figure to help you when threatened. If there is no authority figure to stop the attack you waste valuable time deciding what to do and how to react. We are complicit in the victimization of children by predators if we are teaching children to look for an elusive authority figure for help.

A few months ago, we watched in shock, the video of poor Carly Bruscha simply allowing someone she doesn’t know to walk up, grab her arm and pull her away. She looks confused and frightened on the video. It takes only an instant for her abductor to move her out of the cameras eye. What a different video we might be seeing if at the instant she was touched by the man she launched into him biting, kicking and using everything she had to keep him away from her. I heard a retired FBI agent say, that they knew of no case where a child who was fighting back was killed in the course of an abduction. The reverse is not true. If abducted the outcome is almost universally bad. But to demand that children discard their moral right to protect themselves is a lesson that should not be taught in any school or in our society. Children need to know it is morally and ethically right to fight and defend themselves the instant they are physically threatened. On a news program this morning, they ended the story by saying there is "evidence the little girl fought her attacker to the end." The problem is she didn't fight in the beginning.

Building good character goes hand in hand with a belief in the right to self defense. Your children must know when and where to apply the defensive skills you teach them. That responsibility falls squarely on your shoulders and on theirs. If you build good character, then self defense will be exactly that—defense. It will be a reaction to an act of violation, and every child has the right to defend himself if violated. Our children need to be given permission to fight. Yes, they ALSO need to be taught good judgment so they know when fighting might be wrong.

-Jeff Martin

Weather for Weekend & Daylight Saving...

If you plan on working out this weekend please dress accordingly. And don't forget to set your clock 1 hour ahead on Sunday morning.

030509 WOD

WOD Options:

A.
5x5 Front Squats
Rest for 5 to 10 minutes then...

AMRAP (As many rounds as possible) 10 min
300m row
25 pushups
15 sit-ups

B. ".COM"

C. Make up a missed WOD or rest day.

Dynamic Stretching & The CrossFit Warm-Up

The beginning of you warmup should include 5 mins of dynamic stretches, gradually increasing the range of motion and intensity until all joints and muscles are warm. Here is an article from James Madison University showing some dynamic stretching examples. Enjoy!
Dynamic Stretching

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Here's a video of Greg Amundson's stretching routine. Greg was one of the original Santa Cruz CrossFitters and an incredibly gifted athlete. Matter of fact, he was one of the trainers at Ron P's level one CrossFit Certification this past weekend.

Next up...the muscle up!

The muscle-up is arguably one of the toughest exercises to do - most gymnasts would beg to differ. Since many of you are starting to pick-up the kipping pull-up, now it time to step it up with the muscle-up. Watch the following video's to see how it's done. Remember, it's all technique...and a little bit of strenghth!


Achieving the Muscle-up from Patrick Cummings on Vimeo.

030509

Rest or make up a missed WOD.



Boyz and Roze - way to work hard on yesterday's "ciabatta" oops did I say...I meant "tabata"

030409 WOD

WOD Options:

A.
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

B.
"Tabata Something Else"...(for those who missed it last month)
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

C. Make up a missed workout or rest day.

Future home of King CF???

More details to follow...

King CF Schedule for the week...

Wednesday the 4th:
4:30pm group WOD
5:30pm group WOD

Thursday the 5th:
5pm group WOD
6pm group WOD

Saturday the 7th:
9:30am group WOD
10:30am group WOD

Sunday the 8th:
10:30am group WOD
11:30am group WOD

Please kindly confirm the day and time you may show up. Thank you.

030309 WOD

WOD Options:

A.
21-18-15-12-9-6-3 rep rounds of:
Pull-ups
Back Squats, 95#-m, 65#-w
Shoulder press 95#-m, 65#-w
Sit-ups

B. ".COM"

C. Make up a missed workout or rest day.

More on the kipping pull-up...Pt. 2

I guess a lot of the regular King CrossFitters took me seriously when I said that the "jumping pull-up" would be obsolete in two weeks. I'm not ashamed to say that it took me well over a month to perfect the "kip". Much props to Kevin Ofrancia, Ronald Antonio, Brian Billones, Galan Ruelos & Damian Schug for picking it up so fast.

500m row benchmarks & PR

Most everyone who stopped by for a workout this weekend did a 500m row benchmark:

Damian Schug - 1:32.4
Galan Ruelos - 1:44.0
Brian Billones - 1:47.0
Jeff Castro - 1:58.0
Armin Guzman - 1:59.0
Clarence Yuen - 2:08.1
Scott Powers - 2:12.0
Rozelle Panelo - 2:12.6
Rena Dosono - 2:18.3
Charmaine Velasco -2:24.0
Sarah Varona -2:28.6

Other Benchmark/Personal Record (PR)
Christian Tinder - 1:32.2
Ron Panelo - 1:36
Glen Dosono - 1:37

We'll be doing more benchmarks in the days to come. Here are a few ideas: 250m row, 1000m row, 2000m row, Max rep pull-ups, L-sit hold. Let me know if you can think of any others...

030209 WOD

Workout Options:

A. "Jackie"
1000m row
50 Thrusters (45lb bar)
30 Pull-ups
For time

B. ".COM"

C. Make up a missed workout or rest.

Where was Ron P this weekend?

Congrats to Ron Panelo for completing his CrossFit Level 1 Certification in sunny San Diego this weekend. Good work Ron!

030108 WOD

WOD Options

A.
1.)
400m run
50 squats
40 sit-ups
30 pull-ups
20 push-press (75lbs)
10 burpee box-jump
400m run

B.) Team Workout
300m run
120 Thrusters
300m run
120 Pull-ups
300m run
120 box jumps
300m run

B. ".COM"

C. Make up a missed workout or rest day.