King CrossFit Pull-up Standard from Glen Dosono on Vimeo.
Arvin Agosa demonstrates the new pull-up standard at King CF.
Sunday, May 31, 2009
Saturday, May 30, 2009
Friday, May 29, 2009
05/29/09 Fridays WOD
200M Farmers Walks (weight will be scaled as needed)
21-15-9
Deadlift (Body Weight)
Kb Swings (53lb Men/35lb Women)
Burpees
200M Farmers Walk
3,2,1 GO!!!!
T.G.I.F
Pictures from Today's WOD
Pictures from Thursday's WOD
21-15-9
Deadlift (Body Weight)
Kb Swings (53lb Men/35lb Women)
Burpees
200M Farmers Walk
3,2,1 GO!!!!
T.G.I.F
Pictures from Today's WOD
Pictures from Thursday's WOD
Thursday, May 28, 2009
REST DAY
Make up a missed WOD, go for a walk or jog, play with your kids, ride your bike, do yard work, learn a new sport.....spread the word about KING CROSSFIT.
THROW AWAY THE SCALE!!!
Yes, you heard me. Get rid of that darn thing. And for that matter why are you looking at that BMI chart. For some reason you are convinced that is a better measure of your success than your weight. But ... it is the same thing. Neither take into consideration your body type, bone structure, or your muscle mass.If you are working out on a regular basis you have more muscle.
Does muscle weigh more than fat? Well, not exactly ... I mean a pound of muscle weighs a pound AND a pound of fat weighs a pound. So why do you always hear muscle weighs more than fat? Think of it this way - A pound of muscle is denser, firmer and takes up less space. Isn't that really your goal ... to be firmer and take up less space?
If you want to measure success there are better tools than the scale. Some are listed below:
THROW AWAY THE SCALE!!!
Yes, you heard me. Get rid of that darn thing. And for that matter why are you looking at that BMI chart. For some reason you are convinced that is a better measure of your success than your weight. But ... it is the same thing. Neither take into consideration your body type, bone structure, or your muscle mass.If you are working out on a regular basis you have more muscle.
Does muscle weigh more than fat? Well, not exactly ... I mean a pound of muscle weighs a pound AND a pound of fat weighs a pound. So why do you always hear muscle weighs more than fat? Think of it this way - A pound of muscle is denser, firmer and takes up less space. Isn't that really your goal ... to be firmer and take up less space?
If you want to measure success there are better tools than the scale. Some are listed below:
- How do your clothes fit
- Tape measure
- Body fat percent
- Cholesterol
- Improved level of activity
- How you feel (mood, do you sleep better, etc.)
This time when you embark on a weight loss program change your attitude. Instead think of it as a fitness journey. Here are some things that will contribute to your success.
- If you must weigh yourself do so only once a month.
- Take your measurements and record them once a month.
- Add more activity into everything you do. This means park further from the store, take the stairs, do a little jig while running the vacuum, swing with your kids rather than sitting on the bench watching... be creative and most of all have fun.
- Walk or crosstrain with another form of aerobic exercise 5 to 7 days a week.
- Add strength training to your program two to three times a week.
- Keep a log/or journal of all fitness activities, measurements, food intake, and most of all how your are feeling.
- Quit dieting. Make healthy food choices, eat 4 or 5 times a day, and drink at least 64 oz. of water each day. I add 8 oz for every 20 minutes of exercise.
- Find a friend or group for support, King Crossfit is a great place to find motivation.
MOVE! FOCUS ON FITNESS AND FUN RATHER THAN WEIGHT LOSS!
-Courtesy of Crossfit Corona
Wednesday, May 27, 2009
Massaging Muscles Facilitates Recovery After Exercise.
". . .The massaged muscles recovered an estimated 60 percent of the strength after the four-day trial, compared to restoration of about 14 percent of strength in muscles that were exercised and then rested.
Similarly, the massaged muscles had fewer damaged muscle fibers and virtually no sign of white blood cells, the presence of which would indicate that the body was working to repair muscle damage, when compared with the rested muscles. The massaged muscles weighed about 8 percent less than the rested muscles, suggesting that the massage helped prevent swelling, Best said. . ."
Click here for complete article.
". . .The massaged muscles recovered an estimated 60 percent of the strength after the four-day trial, compared to restoration of about 14 percent of strength in muscles that were exercised and then rested.
Similarly, the massaged muscles had fewer damaged muscle fibers and virtually no sign of white blood cells, the presence of which would indicate that the body was working to repair muscle damage, when compared with the rested muscles. The massaged muscles weighed about 8 percent less than the rested muscles, suggesting that the massage helped prevent swelling, Best said. . ."
Click here for complete article.
Tuesday, May 26, 2009
Tuesday 05/26/2009 WOD
After a weekend full of BBQs and desserts, let's get to WORK.......
Fran's cousin "FRANK"
-10 Thrusters (95lb. men / 40lb. women)
-10 Pull ups
-10 Knees to elbows (Challenge: toes to bar)
-300m run
5 rounds for time
Fran's cousin "FRANK"
-10 Thrusters (95lb. men / 40lb. women)
-10 Pull ups
-10 Knees to elbows (Challenge: toes to bar)
-300m run
5 rounds for time
Keep Nutrition Simple - Doesn't get any easier than this!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
from CrossFit.com
from CrossFit.com
Monday, May 25, 2009
A DAY OF...
...in remembrance of...
...in memory of...
...in honor of...
...because of your sacrifice we THANK YOU!
052509 HERO WOD
"MURPH"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
or Murph-lite( 1/2 Murph) or Smurph ( 1/4 Murph)
or do WOD as a Team of 2 - 4
3...2...1...GO
...in memory of...
...in honor of...
...because of your sacrifice we THANK YOU!
052509 HERO WOD
"MURPH"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
or Murph-lite( 1/2 Murph) or Smurph ( 1/4 Murph)
or do WOD as a Team of 2 - 4
3...2...1...GO
Sunday, May 24, 2009
Sunday WOD
15 Min:
7 Medicine Ball Cleans
7 Wall Balls
Count your rounds..
3,2,1 GO!!!!!!
Can you say Lyoto Machida?
7 Medicine Ball Cleans
7 Wall Balls
Count your rounds..
3,2,1 GO!!!!!!
Can you say Lyoto Machida?
Friday, May 22, 2009
Function over Aesthetics
Anywhere you look these days, you’re bound to see images of lean, beautiful people in the media enjoying their lives and selling you every product under the sun. Our society has put the image of a svelte, toned individual on such a high pedestal that it has become an obsession for countless individuals. As a result of this, the multi-billion dollar fitness industry has exploded as so many people get in front of the mirrors in gyms across America doing bicep curls to try to look pretty.
Please don’t misunderstand me and think that I’m saying improving your physical appearance is a poor or misguided goal to have. I think it’s an excellent aim to want to lose a little fat or gain a few pounds of muscle and increase your overall level of health, and I realize that everyone who walks through our doors has a different and valid reason for doing so.
Rather, I’m saying that our brand of high-intensity workouts utilizing compound, multi-joint exercises (and not in the fashion of bicep curls with both arms) such as squats, deadlifts, and presses will lead to a much greater level of fitness and health than any circuit of machines at a traditional gym. And here’s the best part—the aesthetics will come with it. They always do. Your body will transform as you become stronger, leaner, and faster, and you’ll be developing the whole package of fitness while doing it.
The difference with our brand of training is that while training on a machine or in a way to isolate a muscle will work that muscle and make it look nice, that’s not how the human body is programmed to work. Our muscles work in concert with one another, and for the best results, that is how you should train. Training your muscles in isolation is kind of like buying a Lamborghini with a Geo Metro engine or going on a date with Paris Hilton. They both look nice, but when you go searching for the substance there’s just nothing there. That’s why you can see a big, buff guy injure himself picking up a 70 lb. box (something any of our ladies can do) because he has never trained to deadlift properly.
So the next time you’re up to your neck in a beast of a workout and you happen to get a lucid moment and wonder why you’re training the way you are, just know that you are stepping closer to your goals, and in a much more effective and valuable way than those guys and gals watching TV while they leg press.
-Written by Mark Riebel
Please don’t misunderstand me and think that I’m saying improving your physical appearance is a poor or misguided goal to have. I think it’s an excellent aim to want to lose a little fat or gain a few pounds of muscle and increase your overall level of health, and I realize that everyone who walks through our doors has a different and valid reason for doing so.
Rather, I’m saying that our brand of high-intensity workouts utilizing compound, multi-joint exercises (and not in the fashion of bicep curls with both arms) such as squats, deadlifts, and presses will lead to a much greater level of fitness and health than any circuit of machines at a traditional gym. And here’s the best part—the aesthetics will come with it. They always do. Your body will transform as you become stronger, leaner, and faster, and you’ll be developing the whole package of fitness while doing it.
The difference with our brand of training is that while training on a machine or in a way to isolate a muscle will work that muscle and make it look nice, that’s not how the human body is programmed to work. Our muscles work in concert with one another, and for the best results, that is how you should train. Training your muscles in isolation is kind of like buying a Lamborghini with a Geo Metro engine or going on a date with Paris Hilton. They both look nice, but when you go searching for the substance there’s just nothing there. That’s why you can see a big, buff guy injure himself picking up a 70 lb. box (something any of our ladies can do) because he has never trained to deadlift properly.
So the next time you’re up to your neck in a beast of a workout and you happen to get a lucid moment and wonder why you’re training the way you are, just know that you are stepping closer to your goals, and in a much more effective and valuable way than those guys and gals watching TV while they leg press.
-Written by Mark Riebel
HAPPY BIRTHDAY ROZE!!!!
052209 WOD5 Rounds for time
7 x Wall Ball Men 20#, Women 12#
9 x Burpee
12 x Thruster Men 95#, Women 65#
Wednesday, May 20, 2009
King CF newest member!
King CrossFit welcomes our newest member, IFBB Pro and American Gladiator, Tanji Johnson.
Check out this video of Tanji casted as "Stealth" on NBC's revival of the American Gladiator.
Here's another video of Tanji doing her thang at the Arnold Classic.
Check out this video of Tanji casted as "Stealth" on NBC's revival of the American Gladiator.
Here's another video of Tanji doing her thang at the Arnold Classic.
05/20/09 WOD
The Bo Derek "10"
This is everyhing including the kitchen sink. This is to prepare for the beach, summer time is right around the corner. The idea is to do 10 movements, alternating between the upper body and lower body. 10 reps for each movement for 10 rounds for time (100 of everything). This is a tough one, so scale as needed and make sure to check your ego at the door!
-10 pull ups
-10 lunges
-10 push up
-10 box jumps (20")
-10 push press (bar @ 45lb)
-10 air squats
-10 KB Swings
-10 thrusters (bar @45lb)
-10 sit ups
-10 burpees
Ready 3,2,1......GO!
This is everyhing including the kitchen sink. This is to prepare for the beach, summer time is right around the corner. The idea is to do 10 movements, alternating between the upper body and lower body. 10 reps for each movement for 10 rounds for time (100 of everything). This is a tough one, so scale as needed and make sure to check your ego at the door!
-10 pull ups
-10 lunges
-10 push up
-10 box jumps (20")
-10 push press (bar @ 45lb)
-10 air squats
-10 KB Swings
-10 thrusters (bar @45lb)
-10 sit ups
-10 burpees
Ready 3,2,1......GO!
CrossFit vs. the globo gym
Article below from Crossfit Journal. Sept. 1, 2002.
“The ideal gym would be located close to home or work, well equipped, clean and manned by knowledgeable and helpful staff. Our ideal gym would also not be overly crowded yet available to friends and family that we’d like to workout with. An ideal gym would be supportive of hard-core fitness a la Crossfit. As long as we’re dreaming it might also play only the music we want to hear.
Many of us are blessed with gyms we love dearly. If that’s your situation, great! For the rest of us our gyms are very different. Often the drive to the gym is 20-30 minutes coming and going, the music is worse than annoying, the staff are less than worthless, the place is packed with selector-ized equipment for which we’ve no use and the few pieces of equipment that you want to use and in near constant use.
Commute, parking, filth, rust, crowding, music, staff and members each can make what for us is an essential activity difficult or impossible. The “Spa” (big tip-off) in our neighborhood has over the years banned Olympic Lifting, all jumping, plyometrics, walking lunges and believe it or not- have as a matter of policy fostered an antagonistic attitude to serious training. No grunting, sweating, yelling or dropping weights allowed.
Our experience in not unique.
In part the problem is one of business model. Your average neighborhood health club or gym is predicated on a low to minimum wage, unskilled staff supervising hapless members. The idea is to fill the space with machines, staff it with high school kids and let “Muscle and Fiction” provide the technical guidance. The predominant model in commercial facilities is the bodybuilding model: all machines and isolation work. Machines and isolation movements require little or no knowledgeable instruction or coaching whereas serious Strength and Conditioning requires less equipment and considerable expertise on the part of the coaches.
You can see this in the National Strength and Conditioning Association’s, landmark Essentials of Strength and Conditioning where schematics of a university strength and conditioning facility and a commercial health club are shown. The schematics speak volumes. You’ll notice that the commercial facility is littered with equipment whereas the university strength and conditioning facility is sparse by comparison.
This has led some people to create a garage gym with everything you need.
Thank you CrossFit for that!
At KING CrossFit, we don't care how much you bench press or how big your biceps are. We have no machines, no mirrors, no cables, no chrome, and no gimmicks. CrossFit is not a bodybuilding program; we train for life, not looks. We leave the vanity and ego outside our gym and we focus on encouragement of one another and TEAMWORK. Our workouts will humble any ego that slips through the door. This atmosphere fosters positive peer influence, camaraderie, motivation and friendly competition. KING CF builds a sense of belonging and FAMILY. We offer a high level of personal attention with the addition of quality coaching that yields an intensity level that is unparalleled to all other gyms.
“The ideal gym would be located close to home or work, well equipped, clean and manned by knowledgeable and helpful staff. Our ideal gym would also not be overly crowded yet available to friends and family that we’d like to workout with. An ideal gym would be supportive of hard-core fitness a la Crossfit. As long as we’re dreaming it might also play only the music we want to hear.
Many of us are blessed with gyms we love dearly. If that’s your situation, great! For the rest of us our gyms are very different. Often the drive to the gym is 20-30 minutes coming and going, the music is worse than annoying, the staff are less than worthless, the place is packed with selector-ized equipment for which we’ve no use and the few pieces of equipment that you want to use and in near constant use.
Commute, parking, filth, rust, crowding, music, staff and members each can make what for us is an essential activity difficult or impossible. The “Spa” (big tip-off) in our neighborhood has over the years banned Olympic Lifting, all jumping, plyometrics, walking lunges and believe it or not- have as a matter of policy fostered an antagonistic attitude to serious training. No grunting, sweating, yelling or dropping weights allowed.
Our experience in not unique.
In part the problem is one of business model. Your average neighborhood health club or gym is predicated on a low to minimum wage, unskilled staff supervising hapless members. The idea is to fill the space with machines, staff it with high school kids and let “Muscle and Fiction” provide the technical guidance. The predominant model in commercial facilities is the bodybuilding model: all machines and isolation work. Machines and isolation movements require little or no knowledgeable instruction or coaching whereas serious Strength and Conditioning requires less equipment and considerable expertise on the part of the coaches.
You can see this in the National Strength and Conditioning Association’s, landmark Essentials of Strength and Conditioning where schematics of a university strength and conditioning facility and a commercial health club are shown. The schematics speak volumes. You’ll notice that the commercial facility is littered with equipment whereas the university strength and conditioning facility is sparse by comparison.
This has led some people to create a garage gym with everything you need.
Thank you CrossFit for that!
At KING CrossFit, we don't care how much you bench press or how big your biceps are. We have no machines, no mirrors, no cables, no chrome, and no gimmicks. CrossFit is not a bodybuilding program; we train for life, not looks. We leave the vanity and ego outside our gym and we focus on encouragement of one another and TEAMWORK. Our workouts will humble any ego that slips through the door. This atmosphere fosters positive peer influence, camaraderie, motivation and friendly competition. KING CF builds a sense of belonging and FAMILY. We offer a high level of personal attention with the addition of quality coaching that yields an intensity level that is unparalleled to all other gyms.
Tuesday, May 19, 2009
05/19/2009 WOD
7 Rounds for time:
7 Burpees
7 Box Jumps
7 Cleans (scale as needed: Medicine ball squat clean, 135lb ,115lb,etc..)
3,2,1 GO!!!!
HOW ARE YOUR SQUATS????
The Pronated Squat - So Ugly, So Dysfunctional
Written by C.J. Martin
Pronating (rolling to the arch of your foot) while squatting is an ugly beast. On the descent (or sometimes only on the ascent from the bottom) we see the knees cave in toward each other and the weight roll to the arch of the foot. Any hope of proper hip, knee and ankle alignment is gone. The result is an increased likelihood of knee injury and drastically decreased ability to generate power.
The pronated squat (or valgus squat - meaning that the knee drops inside the base of the foot) is symptomatic of a lack of hip and pelvic control. Muscle imbalances (too much quad and too little glute) and poor activation of the glute medius is typically to blame. Repeatedly grooving this nasty and deficient pattern can set you up for all sorts of maladies. When the knees cave in, pressure is shifted to the medial aspect of the knee (the inside of your knee) and all the precious ligaments that keep your knee from buckling in. Those cues you hear, “push your knees out” or “press into the outside edges of your feet,” are designed to ensure that everything stays nicely aligned in an optimal position.
But it’s not just the potential for injury that should scare you into assessing your squat. The bigger issue is efficiency. A proper squat is one that recruits the most powerful hip extensors (the glute max and hamstrings). But these monsters are virtually shut down when your knees cave together. Don’t believe me? Stand up from your computer right now, roll to the arch of your foot and draw your knees together and try to contract your glutes (i.e., squeeze your cheeks). It’s not easy. Now push your knees away from each other and roll to the outside ridge of your foot and squeeze your cheeks. It’s like magic. Those big powerful caboose muscles are what we want to power us through the squat, and they simply don’t work when the knees are rolling together and the feet are pronating.
-Courtesy of Crossfit Invicus
7 Burpees
7 Box Jumps
7 Cleans (scale as needed: Medicine ball squat clean, 135lb ,115lb,etc..)
3,2,1 GO!!!!
HOW ARE YOUR SQUATS????
The Pronated Squat - So Ugly, So Dysfunctional
Written by C.J. Martin
Pronating (rolling to the arch of your foot) while squatting is an ugly beast. On the descent (or sometimes only on the ascent from the bottom) we see the knees cave in toward each other and the weight roll to the arch of the foot. Any hope of proper hip, knee and ankle alignment is gone. The result is an increased likelihood of knee injury and drastically decreased ability to generate power.
The pronated squat (or valgus squat - meaning that the knee drops inside the base of the foot) is symptomatic of a lack of hip and pelvic control. Muscle imbalances (too much quad and too little glute) and poor activation of the glute medius is typically to blame. Repeatedly grooving this nasty and deficient pattern can set you up for all sorts of maladies. When the knees cave in, pressure is shifted to the medial aspect of the knee (the inside of your knee) and all the precious ligaments that keep your knee from buckling in. Those cues you hear, “push your knees out” or “press into the outside edges of your feet,” are designed to ensure that everything stays nicely aligned in an optimal position.
But it’s not just the potential for injury that should scare you into assessing your squat. The bigger issue is efficiency. A proper squat is one that recruits the most powerful hip extensors (the glute max and hamstrings). But these monsters are virtually shut down when your knees cave together. Don’t believe me? Stand up from your computer right now, roll to the arch of your foot and draw your knees together and try to contract your glutes (i.e., squeeze your cheeks). It’s not easy. Now push your knees away from each other and roll to the outside ridge of your foot and squeeze your cheeks. It’s like magic. Those big powerful caboose muscles are what we want to power us through the squat, and they simply don’t work when the knees are rolling together and the feet are pronating.-Courtesy of Crossfit Invicus
Monday, May 18, 2009
Muscle-up at the new Box
The Results are in...the top 4 males and top 4 females in the NW have been crown. Great job to all the athletes who participated, it was definitely inspiring. The only downside was that we did not have anyone representing KING. With the new box, we should have plenty of time to train for the 2010 games.
Click the link to see the results: http://www.nwqualifier.com/results.php
Sunday, May 17, 2009
1st Weekend WOD at the New Box!!!
(click for more pics)Fun times at our new digs! Great work for first time CrossFitters: Sonya, AnnMarie, Tana, Jovi & Trinh. Hope to see you guys soon for another WOD.
REST DAY
Make up a missed WOD, go for a walk or jog, play with your kids, ride your bike,
do yard work, learn a new sport.....spread the word about KING CROSSFIT.
do yard work, learn a new sport.....spread the word about KING CROSSFIT.
Saturday, May 16, 2009
NW Qualifiers are TODAY!!!
Come check out the best of the NW...
Athletes from Alaska, Idaho, Oregon, and Washington will be competing today in the NW Qualifiers for the 2009 Crossfit Games. The top 4 male and female athletes will represent the GREAT NW in Aromas.
The competition starts at 9am and will end with awards at 6pm. The Qualifiers are being held at Hangar 30, Magnuson Park, Seattle, $5 is the entry fee. We will be leaving for the games after the last class session today around 12pm (for those who want to caravan).
These are the ELITE athletes in the NW, we can see the intensity, strength, will-power, and overall fitness that it takes to be one of the fittest people in the NW. So that for next year...we can REPRESENT!
Who knows...the 2010 Crossfit Champ could be in this picture...
or maybe....
Friday, May 15, 2009
05/15/09 WOD
Run a 5k
Enjoy the sunshine.
Post your time on comments. Improve your time the next time we do this WOD.
T.G.I.F
Enjoy the sunshine.
Post your time on comments. Improve your time the next time we do this WOD.
T.G.I.F
Thursday, May 14, 2009
051409 WOD
"Filthy Fifty"
50 Box Jumps
50 Jumping pull-ups
50 KB swings
50 Lunges
50 Knees to elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
50 Box Jumps
50 Jumping pull-ups
50 KB swings
50 Lunges
50 Knees to elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
Balance Challenge - Week 2 pics
Another great turnout. Love the effort ladies! Look forward to seeing you at our "box" next Wednesday.
Wednesday, May 13, 2009
Open for Business!!!
The new "Box" is ready to go! We worked our butts off the last couple of days (Actually Allen did) to make it look like a real CrossFit facility. Check out the pictures! We look forward to seeing you all again for our first official WOD in YOUR new digs!
Tuesday, May 12, 2009
Sunday, May 10, 2009
Pics at the New "Box"!!!!
click for more pics
Just a couple of days before we move into YOUR new BOX!!! We may need some help moving equipment on Tuesday & possibly Wednesday. Let us know if you are available.
Saturday, May 9, 2009
Friday, May 8, 2009
050809 WOD
Warm-up:
500m row
2 rounds of:
10 pull-ups
10 push-ups
10 air squats
WOD
3 rounds for time of:
400m run
21 KB swings
12 Box Jumps
Core:
Tabata sit-ups
20s work / 10s rest for 8 rounds
500m row
2 rounds of:
10 pull-ups
10 push-ups
10 air squats
WOD
3 rounds for time of:
400m run
21 KB swings
12 Box Jumps
Core:
Tabata sit-ups
20s work / 10s rest for 8 rounds
Thursday, May 7, 2009
Saturday morning workout at the park...
There has been a schedule change for Saturday, May 9th and Sunday, May 10th.
We will be at Renton Memorial Stadium on Saturday morning. The first WOD is at 9:30am. There will be no classes on Sunday - it's Mother's Day!!!
We will be at Renton Memorial Stadium on Saturday morning. The first WOD is at 9:30am. There will be no classes on Sunday - it's Mother's Day!!!
05/07/09
WARM UP:
BACK SQUATS
5x5
WOD
2 Rounds for time
35 Squats
35 Knees To Elbows
35 Squats
35 Situps
35 Lunges
35 Knees To Elbows
BACK SQUATS
5x5
WOD
2 Rounds for time
35 Squats
35 Knees To Elbows
35 Squats
35 Situps
35 Lunges
35 Knees To Elbows
Wednesday, May 6, 2009
050609 WOD
Three 1 minute rounds for time:
1. Thrusters 95 lbs
2. Box Jumps 20" box
3. Double Unders
4. Push Ups
5. Calorie Row
*Rest 1 minute between rounds
**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. 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.
Thanks to CF Football for this WOD.
1. Thrusters 95 lbs
2. Box Jumps 20" box
3. Double Unders
4. Push Ups
5. Calorie Row
*Rest 1 minute between rounds
**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. 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.
Thanks to CF Football for this WOD.
Tuesday, May 5, 2009
SCALABILITY
If you've spent time reading the CrossFit HQ website, you would have seen videos and photos of the CrossFit 'super stars' demonstrating incredible feats of strength, speed and fitness. Some of you might be discouraged by this, but it is important to focus on your OWN feats.
One of the main concepts behind CrossFit is "scalability" -- meaning the workouts are written for the elite athlete, but you can scale them to fit your needs. Not only is that not "wrong" to do, but it's important for your growth as an athlete. You have to start somewhere right?! Scaling means you can adjust the weight, the number of rounds, the number of repetitions of each exercise, or even the exercise itself. Box jumps might become step ups. Pullups might become band pullups or jumping pullups.
Ultimately the most important ingredient for progress is the amount of effort you put into a workout. No matter how much weight you are lifting and the modifications used, if you give 100% you will experience great results and in time you too will be a CrossFit superstar!
One of the main concepts behind CrossFit is "scalability" -- meaning the workouts are written for the elite athlete, but you can scale them to fit your needs. Not only is that not "wrong" to do, but it's important for your growth as an athlete. You have to start somewhere right?! Scaling means you can adjust the weight, the number of rounds, the number of repetitions of each exercise, or even the exercise itself. Box jumps might become step ups. Pullups might become band pullups or jumping pullups.
Ultimately the most important ingredient for progress is the amount of effort you put into a workout. No matter how much weight you are lifting and the modifications used, if you give 100% you will experience great results and in time you too will be a CrossFit superstar!
050509
WOD
Squat Clean 3-3-2-2-1-1-1
CLEAN INSTRUCTIONS:
Preparation
Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.
Execution
Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.
Return
Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.
Patience
Do not jerk the weight from the floor; arise steadily then accelerate. In the clean, the barbell is lifted from the floor to the shoulders. The lift is complete when the feet are in line and the bar is under control.
Squat Clean 3-3-2-2-1-1-1
CLEAN INSTRUCTIONS:
Preparation
Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.
Execution
Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.
Return
Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.
Patience
Do not jerk the weight from the floor; arise steadily then accelerate. In the clean, the barbell is lifted from the floor to the shoulders. The lift is complete when the feet are in line and the bar is under control.
Monday, May 4, 2009
050409
Sorry I didn't post anything for Saturday & Sunday - I'm still trying to recover from a crazy weekend!
King CrossFit had a great turnout at Kent Station for the Balance Challenge despite the weather. Special thanks to those who braved the wind and rain and stopped by for a workout.
Also wanted to thank our sponsors/partners Road Runner Sports, New Balance, Nike, Under Armour, Saucony, Pacific Health Labs, Feetures, Tan Works Salon, Coldwater Creek, Mizuno, Talking Rain Water, New Visions, Just the Thing, Jamba Juice and Wright Stock.
And I can't forget to mention Roger Habon on the "one's and two's" with the perfect blend of workout mixes! We owe you bro!
The day was far from over, as we packed our equipment up and headed to the Showare Center for the first sanctioned professional mixed-martial arts cage match in King County. We had the privilege of meeting several great fighters as well as Bob Sapp aka "The Beast". We made our equipment available for the fighters to warm up and sat cage side to "pin" the cage door (open and close the cage door for the fighters). What an awesome experience! Big ups to Ryan Montero and the whole MMA Alliance crew.
King CrossFit had a great turnout at Kent Station for the Balance Challenge despite the weather. Special thanks to those who braved the wind and rain and stopped by for a workout.
Also wanted to thank our sponsors/partners Road Runner Sports, New Balance, Nike, Under Armour, Saucony, Pacific Health Labs, Feetures, Tan Works Salon, Coldwater Creek, Mizuno, Talking Rain Water, New Visions, Just the Thing, Jamba Juice and Wright Stock.
And I can't forget to mention Roger Habon on the "one's and two's" with the perfect blend of workout mixes! We owe you bro!
The day was far from over, as we packed our equipment up and headed to the Showare Center for the first sanctioned professional mixed-martial arts cage match in King County. We had the privilege of meeting several great fighters as well as Bob Sapp aka "The Beast". We made our equipment available for the fighters to warm up and sat cage side to "pin" the cage door (open and close the cage door for the fighters). What an awesome experience! Big ups to Ryan Montero and the whole MMA Alliance crew.
Friday, May 1, 2009
Rest and get ready for a busy weekend!
Agenda for Saturday:
First, stop by Kent Station between 11am and 4pm and support King CrossFit and Road Runner Sports as we bring "Balance" to your life!
Second, buy your tickets to "The Uprising" at the Showare Center across the street from the Kent Station. King CrossFit trainers will be warming up the fighters to do battle.
Finally, don't forget to DVR the Pacquiao v. Hatton fight - should be a classic!
First, stop by Kent Station between 11am and 4pm and support King CrossFit and Road Runner Sports as we bring "Balance" to your life!
Second, buy your tickets to "The Uprising" at the Showare Center across the street from the Kent Station. King CrossFit trainers will be warming up the fighters to do battle.
Finally, don't forget to DVR the Pacquiao v. Hatton fight - should be a classic!
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