Friday, July 31, 2009
Thursday, July 30, 2009
30 lunges (15 each leg)
Complete 50/40/30/20/10 reps of :
Wednesday, July 29, 2009
10 min. of Med Ball Clean & Jerks
Every minute for 15 minutes:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
Tuesday, July 28, 2009
1. Perform the workout at King CrossFit (not at your home), and;
2. In the presence of at least one other person or videotaped.
We will only record the top five scores/times for men & women.
400m jog (it's hot out there!!!)
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
50 wall balls
20 KB swings
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
Monday, July 27, 2009
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
Sunday, July 26, 2009
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
Friday, July 24, 2009
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
Thursday, July 23, 2009
50 double-unders (200 singles)
If you're early practice your kipping pull-ups.
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
Wednesday, July 22, 2009
25 PVC overhead squats
25 pull ups
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
Tuesday, July 21, 2009
Lack of Energy
Mid-workout energy slumps happen to even the most committed exercisers. You start out good and energized, when all of a sudden your energy plummets and you have to drag yourself through the rest of your workout. There are a lot of things that you do that can affect your energy, taking the proper steps will keep you from heading to the locker room early.
A well-balanced diet is necessary for everyone, but it becomes even more important when you're exercising. If you start to crash mid-workout, what you did or didn't eat beforehand could be to blame. Proper planning of your meals and snacks will give your body steady fuel. Eating too heavy of a meal before your workout can leave you feeling slow and sluggish, while skipping a meal deprives your body of the fuel it needs to finish your workout. Everyone is different but it is recommended to eat a small snack about an hour and a half before hitting the gym.
Rest means both sleep and workout recovery. Make sure you are getting 7-8 hours of sleep a night, or your progress and energy levels will suffer.
Not giving your body enough rest for recovery after workouts can be just as detrimental. Your muscles need time to rest and repair themselves, so take a day off in between strength training session to allow your muscles to heal and your joints to relax. Overtraining can not only lead to fatigue, but it can set your up for injuries.
Lack of Carbs
Carbohydrates are your body's number one source of fuel, powering everything from your brain to your muscles. If there are not enough carbs in your system to provide your exercising muscles with energy, your performance and energy will suffer. Choose healthy carbs like whole grains and fruits and vegetables to fuel your body at all times- during a workout and at rest.
When you exercise, sweating cools your body down, which is why it is so important to replenish that fluid you are losing. It is recommended to drink water before and after your workout, while also drinking a few ounces every 15-20 minutes of exercise. Don’t wait for thirst to set in- if you are thirsty, your body is telling you it is already dehydrated.
The main key to avoiding hitting the energy wall is finding out why you’re hitting it in the first place. Take a good look at your habits, make some changes and keep yourself energized and running strong each time you hit the gym.
Monday, July 20, 2009
The human body is capable of amazing feats of strength and endurance. We’ve heard stories of normal people performing superhuman acts when faced with life or death situations. So why is that the last five reps are so hard... the last 400m run is so slow....five more burpees surely feels like it will kill you??? At some point during any given brutal workout, the brain makes the body stop. Lots of thoughts happen during those brief moments of reflection. Some people think of how much work they have left, or how much damn work they have already done. Some people think about quitting. Some people look at the dry erase board and hope the reps somehow became less. Some people stare at the weight and hope it is somehow getting lighter. Some people actually think that they are going to die. Obviously, the body has plenty left in the tank since we always seem to manage finishing any given workout, walk around afterward, chit chat and then drive home. Some people even do MORE work after a workout.
So what is the issue? It is the "mind fuck." You are suddenly at war with your own body. Intense workouts are very demanding of your physical capability, and let’s face it, they just plain suck to do and you know it before you start. Fatigue weighs heavily on your mindset, and your ability to push your body a little bit farther. Your body is capable, but mentally you are not quite there yet. The mind fuck happens at different stages for everyone, and there are some superhuman athletes out there who definitely don’t experience it as often or as soon as the rest of us mere mortals.
The brain and the body work together beautifully. The body has a great sense of self-preservation.We flinch when startled. We sleep when tired. We eat when hungry. When we begin to think we are unable to go on, the brain shuts down the machine. We simply cease to function and have to reboot the brain to get going again.
So, how do you remedy this situation? Keep training hard. Push yourself a little bit more everyday. Teach your brain that you are not going to die from any given workout. You train the mind right along with the body. In a recent post I stated, “How far are you willing to go to kick your own ass?” You will be willing to go farther as you get stronger both mentally and physically.
Courtesy of Freddy Camacho
Sunday, July 19, 2009
Saturday, July 18, 2009
Friday, July 17, 2009
- 21 Knees to elbows
- 21 KB Swings
Teams of 2
- 7 Thrusters (95# / 65# Rx -or as always scale load as needed)
- 7 Power cleans
- 7 SDHP
7 rounds for each team member for time (Total of 14 rounds as a team).
Each team member should be approx. the same level and able to use the same load.
While one team member does the movements the other member rests.
Switch, once the 3 exercises (7 thrusters, 7 power cleans, and 7 SDHP) have been completed.
TABATA hangs to close.....8 rounds, hang for 20 secs. 10 secs. of rest
Wednesday, July 15, 2009
15 KB Swings
15 Medicine Ball Cleans
WOD: For Time
200M Farmers Walk
50 Box Jumps
50 Sit Ups
50 Push Press (75lb M/45lb W)
50 Sit Ups
50 Box Jumps
200M Farmers Walk
75 Wall Balls-Teams of 2 for Time!!!!
(Break it up however you want)
Tuesday, July 14, 2009
3 rounds of:
10 wall ball
10 knees to elbows
3 rounds for time of:
21 KB swings (53/35)
*the new standard for JUMPING pull-ups at King CrossFit is chest-to-bar. Practice the kipping pull-up or ask one of the trainers for assistance.
Rest as needed then finish off with "1/2 Annie"
25-20-15-10 and 5 reps of:
Double-unders (if singles do 100, 80, 60, 40 & 20 singles)
Monday, July 13, 2009
The 2nd Annual "Washington's Strongest Apple" competition is coming soon!
"Washington's Strongest Apple II"
Saturday July 18
10am-3pm FREE ADMISSION
City of Des Moines Marina
22307 Dock Avenue
Des Moines, WA 98198
36 competitors, including 2 women.
There will be 2 classic car shows, a boat show, and the Farmers Market next to the venue.
The contest is part of the 50th birthday celebration for the city of Des Moines.
The KING CrosssFit mandatory team building-continuing education-outdoor seminar certification-weekend jamboree class-family camping trip was a blast!!!
So, 3 days with no CrossFit, no WODs, full of sweets and carbs. "CHEAT" days are the best! Now let's get back to work.
NO WHINING with this WOD
100 Push ups
50 Pull ups
50 Knees to elbows
3 Mile run
50 Sit ups
Superman to "V"up
Sunday, July 12, 2009
King Crossfit would like to congratulate Northwest Crossfit for winning 1st Place in this weekend Affiliate Cup. The event was held at the 2009 Crossfit Games.
"The final WOD of the Affiliate Cup was a harsh chipper packed with difficult movements.
75 squat cleans (100/155 lb.)
150 toes to bar
150 box jumps (20/24 inches)
75 thrusters (95/135 lb.)
300 walking lunges with 35 lb. plate overhead
CrossFit Calgary was added to the event after a scoring error was discovered, making the final workout a six-horse race.
With the sun blazing down on the Stadium, the six teams tackled the WOD with the knowledge that Northwest CrossFit's strong performance on Friday meant the team only had to finish the WOD to win the title.
No one cared about that from the word "go." Bragging rights were on the line even if the title wasn't.
The final results saw CrossFit Invictus from San Diego winning the event in a time of 31:16.1. CrossFit Calgary finished seven seconds behind, and CrossFit NorCal wrapped up their day just under two minutes later. Northwest CrossFit was fourth.
"It was pretty tough," said Sage Burgener of CrossFit Invictus. "I don't know how we did it. We read each other really well. The boys had to do all the muscle-ups. I got one but I don't really count that... Katie (Mac) and I had to come back on the burpees because they were dying from that."
The overall Affiliate Cup winner wasn't a surprise: Northwest CrossFit. CrossFit Central was second and CrossFit NorCal was third."
Courtesy of Crossfit Games 2009
Friday, July 10, 2009
30 double unders or 150 singles
15 wall balls
King CrossFit 300 WOD
25 Pullups (jumping pull-ups have to be chest-to-bar, x2 otherwise)
50 Box Jumps
50 KB Swings(44/35)
50 Cal on Rower (or 50 lunges)
25 Pullups (same as above)
1 Round for Time
Thursday, July 9, 2009
- 400m Jog
- 15 KB Swings (go up normal weight and go slow, core exercise)
- 15 Pull ups - your choice (strict, kip, butterfly, weighted?)
- 400m Jog
Seven and Seven
- 7 Burpees
- 7 Sit ups
AMRAP for 14 minutes
Teams of 2
One person works while the other coaches, cheers, and keeps track of number of reps. Make sure jumping and clapping on burpees, shoulder blades touch mat and sitting up straight on sit ups.
Switch at 14 minutes.
- PVC Cleans
Wednesday, July 8, 2009
Tuesday, July 7, 2009
Box Jumps (using the picnic table)
200m run/sprint in between rounds
Great job to Alvie and Russ for posting the top times for their respective groups. I owe you guys a t-shirt!
500 Meter Row
30 Med Ball Cleans
10 Rounds For Time Of:
10 Pull Ups
10 Wall Balls
Benefits of Lifting Fast
by Chad Waterbury
Research has shown that lifting fast with good form can be beneficial. The faster you lift the better the results. If you are trying to increase size, fast lifts activate more of the muscle fibers that have the most potential to grow. If you are trying to become leaner, fast lifts do more to crank up your heart rate and by extension your metabolism, than anything else. If you are trying to grow stronger, how many feats of strength can you list that are performed slowly and deliberately?
Even if something looks slow on the outside, you can bet that the person performing the feat is trying their best to get it done as fast as possible. Anything worth lifting is worth lifting fast, as long as you control the weight and don't let it control you. A fast lift with a heavy weight uses more muscle fibers than a slower lift with a lighter weight. But those big, strong muscle fibers fatigue very quickly, usually in 15 seconds or less. Once the muscles fatigue you are left to struggle with the weight using the muscle fibers that are not up to the task.
Your body has two ways of tipping you off:
1. The speed of your repetitions slows.
2. Your form changes, and you either shorten your range of motion or have to cheat to accomplish the full range. At that point, it makes more sense to end the set than to keep going with compromised speed and bad form.
-Courtesy of Crossfit Corona
Monday, July 6, 2009
Sunday, July 5, 2009
Friday, July 3, 2009
This "fitness" is about performing well at any and every task imaginable. Your fitness level can be measured by your capacity to perform well at these tasks in relation to other individuals, even unfamiliar tasks, tasks combined in infinitely varying combinations. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.
What are your GOALS? Why do you crossfit? What are trying to get out of this? Is it to lose weight, look good in that summer swimsuit? Are you trying to get back to being the athlete you once were, are you training for a marathon, mountain climb, fitness competition? Are you a police officer, firefighter, military personnel that relys on crossfit to be ready for any possible physical demand? Do you want to get a great workout, with great people, in a great environment(great coaching I might add) that fosters teamwork, community and positive reinforcements? Did you think you were pretty fit, then realized it did not compare to being crossFIT?
Now more importantly....if you follow our site, joined our Facebook, or friends with any of us here at King Crossfit...WHY DON'T YOU CROSSFIT????
If you need help with your goals, reaching goals, setting goals, setting new goals. Please, feel free to talk to anyone of us here at King Crossfit. Because our goal, is to help you reach yours...WOW, was that CHEEZY or what??? Seriously that was terrible. But in all honesty, the only reason we are here is because you, and what ever we can do to help you reach your goals, just ask.
Thursday, July 2, 2009
We will have a WOD that will end with a BANG!!!!
B.Y.O.C (Bring your own chair)
2 rounds of
12 KB swings
12 Box jumps
Pull Ups (x2 if jumping)
knee's to elbow's (x2 if using ab-mat sit-up)
then finish with 400m run
Rest for 5 to 8 minutes and finish off with a team row.
Groups of 3 or 4
each 1 has exactly 1:45 to row and :15 to switch
after everyone on your team finishes their row, the team with the most Meters wins the race.
Wednesday, July 1, 2009
PRACTICE / WARM UP
- If you don't have your kipping pull up, practice. Ask a trainer for training tips. Ask an athlete that has it down to help you.
- If you have your kips down, help others. If you have the kip, practice the butterfly pulls.
- If you have butterfly, help athletes with kips to do butterfly. If you've mastered the butterfly, practice L-pulls.
- EVERYBODY should practice "strict" pull ups.
Spend a solid 15-20 minutes on this exercise/practice/warm-up. Then we'll do a group stretch.
5x for time
10 Thrusters (95/65) further scale the load as needed
15 SDHP (95/65)further scale the load as needed
20 KB Swings