Mental Toughness

In CrossFit, mental toughness is maybe even more important than your physical ability or God-given athletic talent. CrossFit requires mental toughness to be able to perform at YOUR peak level. As your performances improve, so too does your mental toughness—both in your workouts AND your everyday life! Some say mental toughness is inherent and some say it is learned. I say it is probably a little of both which means you can still improve yours no matter what level you already possess.

Here are some tips to help you get beyond those difficult points so that you may experience what you never thought possible and increase your mental toughness:
1. Psyche yourself up, not out. Think about what you need to do to complete the task at hand and NOT how hard or heavy it is going to be. Don’t let fear hinder or block your performance.
2. Don’t hang onto prior mistakes or failed attempts—use them as learning devices and stepping stones to success for your next try.
3. Set a goal like a pace time per round, completion of the WOD in under a certain amount of time, getting in a set number of reps completed before resting, giving yourself the best prep for your upcoming race, or even keeping a fellow Invictus member within your sights. Remind yourself of this when you want to stop.
4. Start next round or exercise BEFORE assessing if you need a rest. Getting in at least a couple of reps of the next task not only gives your mind a confidence boost but also gives your body a chance to assess if you still need the break. Sometimes moving in a different way can relieve some of the stress on your tired body parts.
5. The countdown—stick to it! If you do need to rest, no problem, but give yourself “the countdown” of a preset time limit in which you solemnly swear to restart your WOD.

When you realize that what you once thought was impossible is actually not, you will begin to see improved overall performance in your CrossFit workouts. And since mental toughness is a virtue that crosses many mediums, you should easily be able to relate your CrossFit experiences to your daily routine and enjoy improved performance in your quality of life with your newly acquired confidence and toughness.
-Written by Michele Vieux (Crossfit Invicus)

We wanted to see who could row a 2k under 7 minutes. Any takers? Interval training is broadly defined as periods of high intensity work followed by periods of rest or low activity. While improving performance, interval training also burns fat more effectively, and builds/maintains muscle mass better than traditional high volume low-intensity workouts.

WOD
100 Double Unders for time
Rest 2 minutes
1000m Row for time
Rest 2 minutes
*Repeat 2x's

If unable to do double unders, 400 singles instead. Post your times for each task to comments, we want to see them!

Talking Rain

Big ups to Talking Rain for supplying us with several cases of water including ActivWater for the upcoming "Balance Challenge". Ron had the pleasure of meeting Nina Morrison and Sarah Gustat at Talking Rain headquarters. We hope to build our relationship with Talking Rain moving forward.

It's important to drink water throughout the day. A good goal is 8 - 16oz cups a day. When the temperature heats up to the 80's. Your body lose's a lot of water in the form of sweat. It is very important to replenish what you've lost.

Signs you need to drink more water:

1) You are getting headaches as it heats up

2) Cramps when you're working out

3) Your urine is dark yellow

4) You feel light headed

Go get yourself an ice cold refreshing bottle of Activ Water right now!

"Balance Daniel-San..."

Only 3 days until the "Balance Challenge" at Kent Station. For those of you who are planning to workout on Saturday please let us know so that we can assign a time slot for you. We will have WOD's every half hour from 11am to 4pm. Then afterwards we're headed across the street to the Showare Center for the Mixed-Martial Arts event aka "The Uprising". We will be warming up the fighters prior to the fight. If you're interested in purchasing some tickets please let us know.

042909 WOD

For Time:

500m row

5 rounds of:

7 Push Press (115lbs)

10 Pull Ups (chest to bar)

30 Push Ups

End with:

500m row

Check out King Crossfit Athlete Trudy Schug and your four favorite coaches in the Kent Reporter.

http://www.pnwlocalnews.com/south_king/ken/news/43890592.html

HAPPY BIRTHDAY MATEO!!!!

042809 WOD

Row 2000 meters then...

DEADLIFT

5-5-5-5-5

REST AND INCREASE WEIGHT BETWEEN EACH SET.

De-feat {di feet}
–verb (used with object)
1. to overcome in a contest, election, battle, etc.; prevail over; vanquish: They defeated the enemy. She defeated her brother at tennis.
2. to frustrate; thwart.
3. to eliminate or deprive of something expected: The early returns defeated his hopes of election.
4. Law. to annul.
–noun
5. the act of overcoming in a contest: an overwhelming defeat of all opposition.
6. an instance of defeat; setback: He considered his defeat a personal affront.
7. an overthrow or overturning; vanquishment: the defeat of a government.
8. a bringing to naught; frustration: the defeat of all his hopes and dreams.
9. the act or event of being bested; losing: Defeat is not something she abides easily.
10. Archaic. undoing; destruction; ruin.

Origin:

1325–75; ME defeten (v.) < class="ital-inline">desfait, ptp. of desfaire to undo, destroy < class="ital-inline">disfacere, equiv. to L dis- dis- ¹ + facere to do

Defeat can be a beautiful experience. Why? Because it provides us with an opportunity to develop courage. Or, as Confucius said, Our greatest glory is not in never falling, but in rising every time we fall. Anyone who has seen the movie Rocky can never forget the scene in which he continually rises after being knocked down in the ring over and over again. Bloodied and barely able to see, he continues to get up and stagger toward his opponent, while his manager shouts, Rocky, stay down! Stay down! (my favorite movie)
At one time we were all just like Rocky. As infants learning to walk we would just get up after each fall. We were courageous! What happened? Why did many of us change? Well, as infants, our parents encouraged us. That is, they brought out the courage that naturally resided in us. But as we grew and experienced the jeers instead of cheers of our peers, courage somehow got pushed into a corner of our psyche, and eventually we forgot ever having it.
Its time to say: I wont take it any more; Im going to reclaim my courage! The best way to begin is by realizing that defeat or failure is an event, not a person. In other words, if you were to try something new and fail 18 times in a row, you would not be a FAILURE, but a PERSON who has experienced defeat 18 times. Thats a big difference. So, if theres something you want to do and are unsuccessful, dust yourself off and try again! Remember, the only people who never fail are those who never try.

-Courtesy of Crossfit Unlimited

BALANCE CHALLENGE 2009 and Saturday WOD

Just a friendly reminder that the "Balance Challenge 2009" is on Saturday, May 2 at Kent Station. As many of you know, the group WOD will take place at that time so please make sure to let us know when you plan on showing up for the WOD.

042709 WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

042609

Make up a missed workout or rest day.

042509 WOD

Tabata Something Else...

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.

Pics from Friday AM WOD

Good work today Nancy! We'll see you at the "Balance Challenge" next month.

Rainier CrossFit in the house!

9AM WOD

Dan and Brian, trainers at Rainier CrossFit in Puyallup stopped by for our morning WOD. They killed our version of the "Donkey Kong" WOD. Good luck at the CrossFit NW Regional Qualifiers -- King CF will be cheering you on! Also, great job to Erin and first time crossfitter, Nancy!

PM WOD

Awesome job by Iris and Tracy, first time crossfitters! Hope to see you soon.

042309 WOD

For time:

10,9,8,7,6,5,4,3,2,1 reps of
Thrusters M:95 F:65
Burpees
Knees to Elbow

If unable to bring knees to elbows, scale movement by bringing knees as high as you can. If you have it, try going Toes to Bar.

This workout is dependent on how fast you are able to transition between movements. Get to 5's, then sprint to the finish!

Pics & Video from Wednesday WOD

Untitled from Glen Dosono on Vimeo.

Crossed Up by CrossFit

Crossed Up by CrossFit
by Bryan Krahn

042209 WOD

50 Double Unders / 150 singles

5 Rds:
10 Pull Ups
15 KB swings (53#/35#)
20 Sit Ups

50 Double Unders / 150 singles

042109 WOD

Front Squat 3-3-3-1-1-1

Rest 5 to 10 minutes then:

7 Rounds for Time:
3 Hang Power Clean -95 lbs
5 Ring Dips
7 High Box Jumps -(30-38")

Front Squat ME (maximum effort) on the front end. Rest adequately in between sets and take your time to put up solid 1 RM’s at the end. Rest for a few minutes before hitting the MetCon.

Paleo in a Nutshell

042009 WOD

Deadlift 5-5-5-5-5

Post loads to comments.

A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe

Deadlift Setup, Mark Rippetoe ...[wmv][mov]

Proper set-up for the Deadlift

Finisher:

3 rounds for time of:

25 sit-ups on GHD

25 back extensions

Morning WOD's anyone???

King CrossFit will be offering 9am classes Monday through Friday starting Tuesday, April 21st. Please RSVP via email or text message the night before the WOD you plan to attend. Once we move into our new "box" we plan on having WOD's as early as 6am for you early birds. Also, keep in mind that we've added additional evening WOD's on Tuesday & Thursday.

Week in Review

• Great work to the new faces that showed up for their first WOD at King CrossFit this week: Rod, Tracy, Mark, Leah, Cesar, Erin, Auntie Yoli, Tita Baby. Alicia, Evelyn & Kristin.
  
• The "Balance Challenge 2009" is fast approaching (Kick-off Event @ Kent Station, May 2nd) More than 20 people have already registered! Hurry up and register before all the slots fill-up!
• Our "classic" t-shirts in gray are in. Pick one up before they're gone!
• Special thanks to Vener Azurin for taking the time from his busy to certify and provide us with his expertise in First Aid, CPR & AED. Stop by the gym V - we've got a shirt for you!
  
• Getting closer to moving into our new "Box" (facility in CrossFit lingo). We should have a better idea towards the end of April. If all goes as planned, our official move-in date will be May 15th! We'll keep you posted.
  

Weekend Pics

Pics for the week

Great week of WOD's, nice weather & positive energy from all who made it out this week - who could ask for more! Just no more burpee-box jumps please...

041809 WOD

Box Jumps 20" / 12"
400m
Kettlebell Swings 35# / 25#
400m
Burpees
400m
Thrusters 45# / 35#
400m
Jumping Pull-ups
400m

Note: This is a partner WOD. One person will begin with box jumps while the other begins the 400m run. Player 1 will do as many box jumps as possible till the other person gets back from the run, then the players switch. Your rep count is continuous through the entire workout and it is for time also. The team with the fastest time and most reps wins.

041709 WOD

"Jackie"

For time.

1000m row
50 thrusters (45lbs)
30 pull ups

Benefits of the Squat

Every muscle works when you Squat: legs move the weight, abs & lower back stabilize, upper-back stays tight, arms squeeze the bar, etc. The Squat is a full body exercise.

• Builds Muscle. You can use heavy weight when doing the Squat. Heavy weight means more stress. This stress causes a hormonal response: increased testosterone levels. Meaning more muscle.
• Leg Strength. Squats strengthen your legs by working them through a full range of motion. This helps all sports but also daily activities. No more bending over to pick up an object, you can just Squat.
• Hip Flexibility. While you need hip flexibility for Squats, once you have this flexibility, doing Squats maintains it.
• Knee Stability. Squats done with proper technique, with the bar coming below parallel, strengthen your knees.

Squats & Knees. “Squatting deep is bad for your knees”. That’s a myth you’ll hear a lot. Some will advise you to do Partial Squats, staying above parallel, to avoid knee injury. This is wrong info. Wrong.

Your knee joint is strongest in a fully flexed or full extended position, not the positions in-between. Partial Squats only strengthen your knees & quads, not your glutes & hamstrings. This causes muscle imbalances & thus injuries.

Millions of competitive weightlifters Squat deeper than described in this article. If you have knee pain from Squats, you’re using bad technique or you lack ankle/hip mobility. Squatting deep is never the cause.

04/16/2009 WOD

21 - 15 - 9

Burpee Box Jumps

Knees to Elbows

Kettle Bell Swings

Butterfly Sit ups of 40-30-20 may be done as substitute, instead of knees to elbows.

3, 2, 1, GO..........

041509 WOD

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

041409 WOD

Take a look to your right - we've opened up the schedule to add more group WODS...

"Cindy"
20 min AMRAP (As many rounds as possible)
5 pull-ups
10 push-ups
15 squats

041309 WOD

Five rounds for time:

40 Double Unders
20 55lb. Kettlebell Swings
20 Knees to Elbows

BALANCE CHALLENGE 2009

King CrossFit is excited to join forces with RoadRunner Sports Retail, Inc. for the BALANCE CHALLENGE 2009. Event kick-off to be held at Kent Station on May 2nd, 2009 from 11am to 4pm. Please click on the picture below for more information about the event. Register by emailing kingcrossfit@gmail.com and providing us with your name and email address. You can also provide us with that information in the comments section below.

Happy Easter!

Yesterday's modified "Donkey Kong" WOD was a killer but you all did great! We had over 30 people complete the grueling workout. And big-ups to all the newbies: Andy, Brian, Leslie, Analisa, Rowena, Ciara & James!

We're on the Main Site!

http://www.crossfit.com/cf-affiliates/ (See April 11, 2009 post)

King CrossFit getting some recognition on the Main Site. Thanks for the video Ronald!

Here are a couple of comments that people made about Ronald Antonio's video:

"Unbelievable video from King Crossfit. It's great to see people keeping it light and having fun while beating themselves up. It's nice to get away from the heavy metal, all business videos we've been seeing a lot of lately. I loved it. And thanks for the Mos Def. Keep em comin'."
-Windy City CrossFit

"That Is Hilarious!
From the music-and-graphics-synced intro to the final, uh, sound effect, that is a great video.
Great garage gym, too; I'm envious of your setup there. It looks like you've got a great bunch of people having a blast together.
More videos, please!"
-Adam Kayce

Donkey Kong

For those of you that missed the "Donkey Kong" WOD we did with Foundation CrossFit at Harbor Steps last month we will be doing it again at the garage gym. I just wish Ipanema was nearby...that had to be the best $17 steak buffet I've ever had!

041009

Make up a missed workout or rest day.

One of my favorite benchmark WODS

"Christine"


"Christine" from Glen Dosono on Vimeo.

Our official "Trainers" uniform is in!!!

On Saturday Arvin and Allen will be sporting their new uniforms. Hope you can join them for a day of heavy front squats and kettlebell swings.

040909 WOD

“Barbara”

5 Rounds -3 minutes between rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Pictures from Wednesday's WOD

Great work to our newbies, Edmon, Lisa, Dom, Russell & Kyle!

1 in 5 American 4 year olds is obese!

20% of U.S. preschoolers are Obese.

...A striking new study says almost 1 in 5 American 4-year-olds is obese, and the rate is alarmingly higher among American Indian children, with nearly a third of them obese...almost 13% of Asian children were obese, along with 16% of whites, almost 21% of blacks, 22% of Hispanics, and 31% of American Indians...overall, more than half a million 4-year-olds are obese, the study suggests. Obesity is more common in Hispanic and black youngsters, too, but the disparity is most startling in American Indians, whose rate is almost double that of whites...

040809 WOD

"Christine"

3 rounds for time of:
500m row
12 BW deadlifts
21 Box Jumps

Tuesday Morning WOD

We've decided to add a couple of morning sessions per week. Keep your eye out on the WOD schedule as I do my best to update it daily.

Great job to our newcomers, Lorelei Bermudez and Merlita aka Mama Schug (Damian & Erick's mom). Also, welcome back Lana & Sarah.

Happy Bday Rina!

WOD

Three rounds of the following:

20 cal Row
20 reps push press
20 pull-ups
20 reps Kettlebell Swing 55lbs/35lbs
20 reps Box Jumps

no rest...

Paleo Kits

Paleo Kits

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.” –CrossFit.com

040609 WOD

Make up a missed workout or take a well-deserved rest day!

"Helen" at the Park

Awesome turnout today! Had about 25 people participate in today's WOD.
Great work to the newbies:
Joe
Jade
Eric
Neil


Thanks for the picture Charmaine! Why do I look so fresh? I'll do "Helen" with the Kings next time!



"Helen" at the park.



Saturday's team workout was amazing! Can't wait to do it again. And great work Jeff! Hope to see you back soon.



Wednesday's workout was intense - way to bring it guys and girls!

Sunday Workout at the Park

Tomorrow's workout will be at the pull-up bars south of Renton Memorial Stadium. The WOD will be "Helen". One of my favorite benchmark workouts!

040309 WOD

5 Rounds

15 Swings (M:55/W:35)

15 Knee to Elbows

15 Thrusters (M:75/W:65)

It ain’t easy….Scale accordingly.

Get some!

Mercury Found in High Fructose Corn Syrup

A recent study concluded that high levels of mercury have been found in High Fructose Corn Syrup. HFCS makes up the majority of sweetners in everything from ketchup to cereals to candy...it is in everything. We already know the dangers of consuming HFCS and how it relates to insulin levels but now this product has been found to contain toxic levels of mercury.

Mercury Found in High Fructose Corn Syrup

040209 WOD

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

Post time to comments.

CrossFit Football

Former Professional Football Player, John Welbourn has introduced Crossfit Football to the world. Crossfit Football is a strength and conditioning program designed for football players and participants in contact sports. As soon as King CF moves into our new box it will be one of our priorities to be an official affiliate of Crossfit Football.

Check out the website. There are strength training and workouts posted in a three day work cycle with one day rest. We look forward to implementing some of their WOD's at King CF.

Okay-Okay...April Fools!

I'm sure you all figured it out! Anyway, things couldn't be any better for King CF! I guess that's not completely true. All we need is a "BOX" to house our growing membership base. We took another trip with our commercial broker today and I think we are getting closer...

We are also partnering up with Road Runner Sports in Kent Station to do a "Fitness Expo" towards the end of April - more details to follow. As well as working with The MMA Alliance to train some of their cage fighters. Big things are happening at King CF and we're glad you are a part of it. Thank you for your continued support!

We're closing up shop!

Today will be our Final WOD as the owners/founders of King CrossFit have decided to disband due to irreconcilable differences.

The WOD will be your choice of the following:

"Fran"
21-15-9 for time of:
Thrusters (95lbs)
Pull-ups
(If not completed in under 6 minutes, it must be repeated)

"Murph"
2 mile run
100 pull-ups
200 push-ups
300 squats
400 sit-ups
2 mile run
For time.
Partition the pull-ups, push-ups, squats and sit-ups as needed. Start and finish with a 2 mile run. This WOD must be done with a 20 lbs weight vest.

"Eva"
10 rounds for time of:
800m run
30 KB swings (53lbs)
30 Pull-ups

It was a great run while it lasted. Hope you can take what you've learned at King CF and show them how it's done at 24Hour Fitness, Gold's Gym & LA Fitness.