Tuesday, June 30, 2009
25 Push Ups
25 KB Swings
4 Person Team (If 5 person team include a rest station)
Row for Calories
In "28" Minutes count the number of Calories, Wall Balls, Pull Ups, and Box Jumps your team accumulated. Everyone must rotate to a different station after 15 Calories.
Monday, June 29, 2009
Overhead Squats - 5-5-5
Overhead Squats Practice 15 - 20 minutes:
Start with PVC and work your way up to the Olympic bar.
This is one of my favorite videos, Nicole weighs about 115lbs, the weight she is lifting is 95lbs...lets see if you can beat her.
4 rounds of:
400 Meter Sprint
rest 3-4 minutes in between rounds...runs are MAX effort each round!!!
Add times of each round for total time.
Sunday, June 28, 2009
Saturday, June 27, 2009
10 Jumping Squat
50 Double Unders / 100 Singles
100ft. Walking Lunge
21 Pull ups
21 Sit ups
21 Push ups
100ft. Walking Lunge
18 Pull ups
18 Sit ups
18 Push ups
100ft. Walking Lunge
15 Pull ups
15 Sit ups
15 Push ups
100ft. Walking Lunge
12 Pull ups
12 Sit ups
12 Push ups
100ft. Walking Lunge
9 Pull ups
9 Sit ups
9 Push ups
100ft. Walking Lunge
6 Pull ups
6 Sit ups
6 Push ups
Practice PVC Clean
Friday, June 26, 2009
Thursday, June 25, 2009
Wednesday, June 24, 2009
Great work to all the ladies who participated in our First Annual Balance Challenge! We enjoyed introducing CrossFit to you every Wednesday's (and Saturday's for many of you) for the past 8 weeks. Hopefully you learned some new things and benefited from the CrossFit workout program.
I'd like to congratulate Brenda Windhorn for winning the Balance Challenge contest! You look great! And to Lori Bentler for coming in 2nd place! Those extra workouts at the "box" have really paid off. Keep it up ladies!
Now that it's over, what are we going to do with ourselves on Wednesday's? Well...it's not over - we'll be at the "box" in Downtown Renton, Monday through Saturday. So, if you're feeling like you need a kick in the butt with your training you know where to find us. Speaking of which, I want to give a quick shout-out to the following ladies who have made a commitment to their health and well-being: Kim Powers, Brenda Windhorn, Kristen Little, Amy Weimar, Jade Garrison, Julianna Dauble, Erin McDonald, Merlita Schug, Trudy Schug, Melyssa Schug, Lisa Black, Lori Bentler, Linda Oberst & Tracie Russell. We love seeing you at King CrossFit on a consistent basis! For those of you who can't make it to the box for whatever reason, take what you've learned and implement it into a home workout program. And if you have any questions, feel free to give us a call or shoot us an email.
And finally, I'd be remiss not to mention our biggest advocates, Trudy Schug and the whole Schug crew. Thank you for coordinating this successful event and hopefully we can do this again soon!
1 mile run
100 kettlebell swings
400 jump ropes
1 mile run
Tuesday, June 23, 2009
Carbs are found in fruits, veggies, beans, dairy, foods made from grain, and sugar.
There are 3 types of carbs: simple, complex and indigestible (or fiber)
Simple carbohydrates are made of 1 or 2 sugar units and are broken down quickly by the body. Certain simple carbohydrate foods, like sugary donuts, cookies, cereals and granola bars can cause surges in blood sugar that increase your appetite and your risk for fat storage.
You know how when you are stuck at your desk and are starving and the only thing you can get your hands on is a candy bar, so you eat it? And maybe it fills you up for a second, if that, and then you want more food? That’s because candy is made of simple carbs that digest quickly, so your blood sugar soars, making you hungry again almost immediately.
Simple carbs have their purpose. Sometimes people need sugar to enter their blood stream fast, like diabetics. For the vast majority, however, you want to get your carbohydrates in the complex form.
Complex carbs are made up of many sugar units and are found in both natural and refined form. They are structurally more complex, so they take longer to break down in the digestive system. Complex carbs enter the blood stream gradually and trigger only a moderate rise in insulin, or blood sugar levels, which stabilizes appetite and results in less of the carbohydrates being stored as fat. Unrefined, or "whole grain" carbs are found in brown rice, whole wheat pasta and bread, and bran cereals. They also contain vitamins, minerals and fiber, which promote health.
The third kind of carbohydrates are indigestible, also known as fiber. The body cannot break down fiber into small enough pieces to absorb, so it isn’t an energy source, but it offers many nutrients and keeps you very full and…ahem…regular.
Generally, the less the food is processed, the more complex the carbohydrate is and the more fiber it contains. White rice is processed rice where the shell is taken off, which is where all the nutrients are. All brown rice is, is rice with the shell left on, so it has a lot of minerals and a lot of fiber.
A lot of companies are jumping on the whole wheat, whole grain bandwagon to try and push their products. In order to make sure they are actually a whole grain product, the first word on the ingredient list must be "whole." Legally, a manufacturer can call something wheat, without it being whole wheat, and in most cases it can be just as processed as white. When checking the ingredient list, make sure the first word is whole.
Carbs are not bad. Even simple carbs are not bad, they just have a specific function. Your body needs carbs to run properly. Carbohydrates are not the enemy, they are essential to keep your body running properly and to keep your appetite even to aid in weight loss. Picking the proper kind of carbohydrate is what’s important.
How to Run Properly (Tips by Maria O'Brien)
Step 1: Make sure your head and neck are properly aligned. Look forward while running, and focus on the horizon, moving your eyes back and forth occasionally to keep your neck from getting stiff. Avoid staring at your feet or the ground. Not only does this affect your posture, you might bump into something as you run.
Step 2: Keep your shoulders relaxed, level and low as you run. If you feel tension in your shoulders, or if you've been raising and tensing them, drop them and shake your arms out to relive the tension.
Step 3: Make sure your arms are not swinging across your chest. They should move front to back, the same direction as your legs. Avoid clenching your hands, and occasionally focus on relaxing your arms, which should be bent at the elbows.
Step 4: Stand tall as you run, keeping your core engaged and maintaining good posture with your back. Avoid slouching or allowing yourself to weaken in the torso.
Step 5: Allow the balls of your feet to hit the pavement first, rather than your toes or heels. Roll forward onto your toes and push off from the ground with effort. Keep your stride steady.
- Watch Olympic athletes run to get an idea of top running form and how to run properly.
- Don't bounce as you run. Avoid landing on your heels, as this is a natural way to brake or slow down.
- 10 Burpees
- 10 Heavy Kettle bell swings
Team WOD - Teams of 4
5 rounds for time of:
- 100 meter sprint
- 100 pull ups
- 100 air squats
- 100 dips
- 100 meter sprint
All athletes sprint, when all members of the team have completed sprint, only one person is working at a time, and you can't move to the next exercise until rep scheme has been completed for that movement and finish with the sprint.
Monday, June 22, 2009
300 M Run
20 Air Squats
20 Push Ups
15 Dead Lifts 185lbs men/135lbs women
50 Box Jumps
50 Air Squats
50 Push Ups
(Scale as needed.)
or Challenger WOD :
7 Dead Lifts 185lbs men/135lbs women
50 Box Jumps
7 Dead Lifts 185lbs men/135lbs women
50 Air Squats
7 Dead Lifts 185lbs men/135lbs women
50 Push ups
15 Sit Ups
10 Knees to Elbow
Sunday, June 21, 2009
HAPPY FATHERS DAY to all the Dads outs there.
Thanks to our wives for allowing us the opportunity to follow this dream...
The only reason we are KINGS is because we married QUEENS.
Saturday, June 20, 2009
Anyway, just want to share this video with you of two guys approaching "FGB" a little differently. These guys are some strong mo-fo's! The video takes a while to load, but for you hardcore crossfitters it's a good one to watch!
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
- 20 Sit Ups
- 25 Jump Rope
"Fight Gone Bad"
We haven't done this WOD since the good 'ol garage days...
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:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- 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.
Friday, June 19, 2009
Range Of Motion
Yesterday the topic was competition and how it is what drives Crossfit. Competition is what drives up the intensity. We aren’t talking about intensity as in the funny faces you make, how loud you scream, how much you sweat, or whether or not you meet pukie at the end or during your workout. We are talking about your power output. The amount of work you are capable of doing in the shortest time as possible.
A huge part of achieving maximum work (Force x Distance) is to move in the full range of motion (ROM) of the movement. We accept some flaws in your movements when you are “going for it.” The occasional chin not getting over the bar during a pull-up.... The bar not totally overhead on a press movement....The hip not below parallel on any squat movement.....Or how about the push-up not chest to deck or with the arms not fully locked out. That shit drives me crazy when I see it! A few missed reps is gonna happen even to the most elite of Crossfitters. Also, sometimes the ROM in any given movement might be tinkered with for scaling purposes.
If you are throwing full ROM out the door right at the beginning of your workout so that you can get a better score, you are cheating yourself. This is even worse if you are posting a time on the board and ten times worse if you are bragging about your time. In those cases it is worse because you are cheating those who look at your score. I haven’t seen this happen too often at our gym, but it does happen. You can look at some of the athlete profiles that were posted on the Crossfit Games site as an example. The scores some people claimed for benchmark workouts were insane. I looked at some of the profiles and just figured, “This guy/gal has to be the next Crossfit Games Champion!” Some of those athletes didn’t even come close to placing at their own regional qualifiers. Now this may have happened for a number of reasons, but someone holding you accountable to full ROM can really change your end result.
So how do you focus more on your ROM during a workout? You may not even realize that you are missing full ROM. Your One World trainers are always barking at you guys and gals when you are missing your reps. The problem there is that you have your workout ears on. You are hearing us, but you aren’t hearing us. It’s hard to process what someone is saying to you when you are in the round of 15 of Fran and you just want to curl up in the fetal position and die. Want an eye opener? Ask someone to judge your reps during a workout. You have your judge count for you. Your judge will not count any weak ass reps! The judge will tell you when you are done with the required amount of reps. Also, try filming your workout. I have filmed almost every Fran workout (and many others) I have ever done. This benefits me twofold. First off, I arm chair quarterback myself and strategize for the next time. Second, if I see the reps were bad, I toss the workout out. It keeps me legit. Try it sometime.
There is a formula for a good strength and conditioning program. Technique first, then consistency, and then ratchet up the intensity. I challenge all of you in Crossfit One World Land to turn down the intensity just a tiny bit and concentrate a bit more on full range of motion. The payoff in the long run will be huge.
Courtesy of CrossFit One World.
Thursday, June 18, 2009
Wednesday, June 17, 2009
Tuesday, June 16, 2009
Monday, June 15, 2009
Hope you enjoyed your rest day! Now, it's time to get back to work.
As CrossFit athletes, we are always told about "high intensity", basically getting the heart rate up. Nothing gets my heart rate revved up more than the CrossFit "F" word. It is somewhat the measure of a CrossFitter! It is flaunted all over CrossFit boxes, like the phrase, "what do you bench?" in a traditional globo gyms. Master the "F" and you will be the envy among fellow CrossFit athletes. It looks simple enough, just a couplet, just 2 movements, but never underestimate how it will dismantle and humiliate you.
Last time I faced "F," I was taken out for several weeks. I was borderline sick prior to my attempt, taken to the limit, posted descent time (per my standards), and came down with the flu. "F" is relentless!!!
- Grab a PVC pipe and perform several shoulder dislocates
- 800m slow jog
- 30 sit ups (concentrate on ab muscles and good posture)
- 30 push ups
- 30 air squats
Here is your WOD.........
The nasty"F" word - "F"RAN
- Thrusters (95/65)
- Pull ups
So after conquering "F"ran, you'll have an answer to the question, "What's your "F"ran?
Here's a little youtube video for a little inspiration!
Sunday, June 14, 2009
The coach's of King Crossfit would like everyone to enjoy the rest day.
This is a great article on the importance of a rest day:
Rest and Recovery After Exercise - Improve Sports Performance
After Exercise Rest - Why Rest Days Improve Sports Performance
Courtesy of Crossfit Performance.
Saturday, June 13, 2009
Melyssa and Trudy Schug performing air squats (perfected at King CrossFit) after a half-marathon on Saturday. As we sweated our butt's off doing "Cindy" at the box, Mel & Trudy decided to take a "stroll in the park" and run a half-marathon. Good work ladies!
Friday, June 12, 2009
Double-Unders (x2 for singles)
Remember, this is just a warm-up. No need to kill it. Practice the double-under for the WOD.
Complete the following for time:
* Row 1000m
* Run 800m
* 100 double unders
* Row 500m
* Run 400m
* 50 double unders
3 sets of 12 of the following:
KB Swings (53/35)
Thursday, June 11, 2009
Our first month at the box has been a huge success! We've come a long way since the garage gym. Thank you for your support!
Wednesday, June 10, 2009
- 400m row
- Take a “Med Ball” for a walk (400m, select appropriate weight)
- 30 slow push ups (chest hits mat on the "down" position / full extension on the "up" position, elbows locked out – do it very slowwwwwww)
- Burpee Box Jump
- Pull ups (Burpee Pull up for challenge)
For even more challenge, wear a weight vest!!!
Start with 300m run, perform the first set of movements 21 reps, 300m run, perform exercises 15 reps, run 300m, finish with the 9 rep exercises.
Get to work.....
Stretching sucks. It does. There, it's been said. You can't brag about your best stretching time, you don't get to write your stretch PR on the wall, and there is no immediate "Fran"-like gratification that you are really tough. And despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness, increasing flexibility potential remains the ungreased squeaky wheel of most athletes' training programming. According to the ten general physical skills list, flexibility is allegedly as important as power or strength. So why don't we take it more seriously? Because, typically, we simply fail to frame flexibility in terms that are important to us: increasing performance.
Stop kidding yourself. Lacking flexibility in crucial areas has a crushing impact on your athletic abilities; to say nothing of the host of pains and problems that inflexibility predisposes you to. If you know you have tight hips, calves, hamstrings, quads, thoracic spine, or shoulders and aren't actively, aggressively striving to fix them, then you must be afraid of having a bigger squat, faster rowing splits, or a more explosive second pull. Or, you must be very lazy. Because if you are tight and a CrossFitter, you are missing a huge opportunity to get better, stronger and faster. Simply put, not stretching is like not flossing, and the results are not pretty.
By: Kelly Starrett
CrossFit Journal July 1, 2007
Tabata. (Not Ciabtta. 13 Burpees for anyone who makes the mistake or even jokes about it.)
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.
Wall Ball (instead of Squats)
and Coach's Surpise
Tuesday, June 9, 2009
Monday, June 8, 2009
Sunday, June 7, 2009
Friday, June 5, 2009
Growing up as a kid, I never wanted to be Shaolin monk Kwai Chang Caine (David Carradine), I always wanted to be Bruce Lee. All my friends had pictures of Bruce Lee on there walls, Bruce was a ripped mass of FURY and REVENGE, he would flex his back, crack his knuckles and jump on your rib cage. I don't think I knew a single person growing up that had a Kwai Chang Caine or David Carradine picture on there wall...Maybe the occasional Chuck Norris, but never David Carradine.
None the less...I always watched Kung Fu, whenever it was on TV, I even watched the "New" episodes of Kung Fu with Kwai Chang's son.
Kung Fu and David Carradine never had the ASS KICKING that Bruce Lee would handout, the moves were slow, the kicks and punches were never devastating and Kwai Chang maybe had a 2 pack...But I still watched. And although my friends and I would never admit to being big fans of Kung Fu, we would find ourselves trying to "take the pebble from my hand grasshopper".
David Carradine, who became a TV icon on the early 1970s western series "Kung Fu" and had a long career in the movies, has been found dead in Bangkok, Thailand. He was 72.
Carradine was found hanged in his hotel room yesterday, the Thai newspaper The Nation reported on its website, citing unidentified police sources. He was believed to have committed suicide.
The actor, who was in Bangkok to shoot a movie, could not be contacted after he failed to appear for a meal with the film crew on Wednesday, the newspaper said. His body was found by a hotel maid at 10 a.m. this morning.
REST IN PEACE David Carradie...
I can honestly say, in looking back at my childhood, you were one of heros...and right now I wish I had one of those posters.
Thursday, June 4, 2009
- Row 250m
Perform the movements below for 3 rounds:
- 20 Thursters using PVC pipe
- 20 Kettle Bell Swings (use slightly lower weight than normally used)
Concentrate on form over speed during warm up. Focus on your core when doing thrusters and KB swings. Warm up exercises are not timed. Loosen up, you are about to hit it hard........
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Air Squat
We haven't done a named WOD in a bit. This is a tough one. Make sure you break it up.
Wednesday, June 3, 2009
Virtual Fran: 21-15-9
Use a PVC for Thrusters
Jumping Pull Ups
In 2 person teams:
One rows 250m
One throws wall ball shots.
Continue to switch between stations until one person reaches 100 wall balls.
"Not standing tall and completing reps is quite often laziness in an athlete to complete the motion. Most often seen during a set of high rep air squats. However, the real problem with not standing tall arises when we allow the hip flexors to get so tight as to restrict complete range of motion. This shortness is often seen as the inability to fully open the hip in an explosive movement like the clean or snatch. Forcing complete extension of the legs and hips is more than just legitimate, it is mandatory for elite performance and optimal health."
Courtesy of Crossfit Santa Cruz
Tuesday, June 2, 2009
This isn’t dangerous. Wrestling lions is dangerous. Climbing mountains is dangerous.
This is a walk in the park.
You can stand there and scream, loading a thousand YouTube videos, a thousand screenshots of undereducated idiots throwing around barbells and calling it CrossFit. It doesn’t make you right. It makes you a YouTube-watching naysayer.
What you’re lacking is honest proof. Statistics. A spreadsheet, a number, a definitive outcome, an analysis of variance showing that what we’re doing carries an outsized risk of injury.
Frailty, immobility, and disease are the result of refusing to stand, of allowing fear to dictate the bounds of fitness.
Of course, you’ll never find it, because it doesn’t exist. Instead, you’ll type hate mail on the nearest message board, insisting that thrusters break wrists and burpees break backs, that the clean and jerk is an abomination, the kipping pull-up an affront to humanity.
Good luck. While you hold forth from the mountaintops, we’ll be pressing on, recognizing a singular truth that has escaped your narrow worldview: risk and reward go hand-in-hand.
If you want the world’s safest fitness program, you’ll have to forego fitness. You’ll strap into a lever-controlled, pulley-modulated padded seat, moving through a predetermined range of motion, and you’ll stay fat. If you want to get fit, you’ll have to stand up, and the second you do, you’ll be subject to gravity.
Gravity is a risk, and it would just as soon have you on your ass as on your feet. It would just as soon snap you in two as leave you whole, twisting your ligaments from their tenuous foundations or leaving them intact.
Fortunately, gravity is also the supreme creator of athletes, the silent resistance that makes bones dense and muscles strong. It rewards every second of fight, every moment we refuse to succumb to its pull. The more advantage we give it through increased loads and coordinated movements, the more it gives back.
Of course, the risks grow in lockstep, the hundred pound injury a mere trifle to the tragedy of its three hundred pound cousin. With every fight, there is the spectre of failure, insignificant or catastrophic.
However compelling, these possibilities pale in comparison to the risk of stopping. Frailty, immobility, and disease are not the result of working too hard, of waging war against a barbell. They are the result of a padded seat. They are the result of refusing to stand, of allowing fear to dictate the bounds of fitness.
The true danger lies in non-participation.
Load your videos, and cite the miniscule incidence of rhabdomyolysis. Write letters to your constituency, warning them of the dangers of CrossFit, of our singular drive to massacre, maim, and kill. Yell and parade, and make as much noise as you can, and hope that the volume hides your lack of evidence. Time will prove you an idiot, fighting a force as inexorable as gravity.
-Courtesy of Jon Gilson
Monday, June 1, 2009
Dining out when trying to follow a healthy eating program and trying to lose weight can be a big challenge. The lack of control you have over ingredient quality and huge portions can make frequent restaurant eating a very unhealthy habit. Making smart decisions about what to eat in a restaurant requires that you follow the same guidelines you do when planning your meals at home. Aim to eat a balanced meal that contains lean protein, nutrient-rich carbohydrates and healthy fats. Ask about how your meals are prepped and ask for modifications as necessary.
Following are some tips that will help you eat healthy when eating out.
- Do not go to the restaurant really hungry. By the time your meal actually arrives at the table, you will likely be famished and then overeat or load up on bread. Plan to have a healthy snack about an hour before you go to the restaurant.
- As you wait for your dinner, enjoy some sparkling water with lemon. Avoid pre-meal cocktails.
- When ordering an appetizer, stay away from large servings (some appetizers contain all the calories you should be eating in the whole meal). Share it or order one that is only a few bites.
- Avoid fried appetizers, breads and dips. If you feel you may be tempted by rolls, ask that they be removed from the table.
ORDERING YOUR MAIN MEAL
- The biggest problem with eating out is usually the serving size. Most restaurants will serve much more food than you need. Put the excess to one side of your plate before you start eating. The extra portion can be taken home.
- Ask to have sauces and dressings on the side. Ask your server for a balsamic and olive oil dressing. Stay away from creamy, thick ones. One tablespoon of dressing is all you should need.
- Order half-sizes or the smallest size. If you sit down to a plate overflowing with food, chances are you'll clear your plate. Ask for less and you'll eat less
- Start your order by choosing your protein first. Opt for low-fat sources such as chicken or seafood that is grilled, poached or broiled. Your protein serving should be approximately the size of the palm of your hand. Then build the rest of your plate with vegetables and whole grains.
- Ask for streamed vegetables, not fried or cooked with added fats. Don't feel apprehensive about making these special requests. Dining out while trying to follow a healthy diet shouldn't be stressful!
- Ask for the rice, pasta or fries that come with your meal to be replaced with extra steamed vegetables or a side salad (dressing on the side).
- Avoid rushing. Take your time to enjoy your meal
- Remember to count the drink calories you are consuming. If you have wine, stick to one glass only. Skip sugary sodas.
- Try skip dessert, but if you decide to order one, share it. By the end of a meal, a couple of bites of dessert are usually all you need, but if you order one just for yourself, you'll likely eat the whole thing.
Fast-food courts and eating on the run can easily sabotage your healthy eating intentions. Whenever possible, find a fresh food place to buy your meals. Take the time to find a few close to you.
- Sandwiches: Choose one that has whole grain bread, lean protein such as skinless turkey or chicken (roasted, avoid processed deli meats), and lots of veggies such as dark green lettuce, sliced cucumbers and tomatoes. Skip the added fats like mayo and margarine.
- Salads: Include a variety of vegetables, legumes and lean proteins and choose a light herb dressing (or keep your own at your office/home so you know the ingredient quality).