Friday's Pictures

07/31/2009

07/31/09

Enough fun in the Sun. It's time to get back to Work!!!!

Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)

WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time

3,2,1 GO!!!!!


Finisher:
40 Wall Ball for time.

Alliance Fights Comes Back to Kent on Aug 22.

To Purchase Ticktes please go to:
http://tickets.showarecenter.com/

Thursday Pics 07/30/09

Pictures from Day 2 of the Slip and Slide.

WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time

We finished it off with Hamburgers and Hot Dogs.

073009 WOD

Warm-up:
Run 700m
30 lunges (15 each leg)

WOD:
Complete 50/40/30/20/10 reps of :

• squats
• Push-ups
• Ab-mat sit-ups
• double-unders (x4 if singles)

Please take a minute or two to view the video clips of the squat, push-up & ab-mat sit-up courtesy of CrossFit One World. These movement seem easy enough, but many of us fail to go low (hips below the knees) on the squat and stand tall. Or bring your chest to the ground and lock your arms out for the push-up. These are the standards at King CrossFit. We at King CF don't care what time you post on this WOD -- do it right and you'll see the benefit!

Fun times at the park!

072909

WARM UP

Skill Practice:
10 min. of Med Ball Clean & Jerks

WOD (Morning)

Every minute for 15 minutes:

Clean Complex:
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).

WOD (Evening)

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 pics

Named WOD's & Benchmarks/PR

If you didn't already notice, the whiteboard with the "named WOD's" and benchmark workouts is finally up. Hopefully, in the next few weeks we can start filling it up. In order to be considered on the board you must:
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.

072809 WOD

Warm-up:
500m row
400m jog (it's hot out there!!!)

WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups

Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)

Monday Pics

07/27/09

WARM UP
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)


WOD
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.

07/26/2009
REST DAY
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.

ENJOY!!!!

Pics from Fri & Sat

072509 WOD

Warm-up:
500 row
25 sit-ups
25 kb swings

WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls

072409

WOD

The "6's"

6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
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 pics

Our 4th day with over 40+ athletes at the box!!!

072309 WOD

Warm-up:
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.

WOD:
"Jackie"
1000m row
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
KB swings

Wednesday Pics

Team WOD

Warm Up
25 PVC overhead squats
25 pull ups
500m row

07/22/09 WOD
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.

Things to think about...

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.

Food
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 Up
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.

Dehydration
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.

Tuesday WOD

07/21/2009

T-Shirst Are In!!!

Get your King CrossFit classic tee's before they are gone! New designs are coming soon.

Tuesday WOD

07/21/2009

Warm Up:
2X
25 Push Ups
25 Sit Ups

WOD:

5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots

For Time!!!!!

3,2,1 GO

The Mind F*#k

This was a blog post I took from Freddy Camacho with CrossFit One World.

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

Monday Pics

07/20/2009

072009

WOD

800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups

Sunday 07/19/09

Rest Day

Enjoy the rest. Get ready to bring it on Monday!!!

Saturday Morning Pics

071809 WOD

Warm-up:
Run 1 mile

WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)

And so on down to 10 of each

Friday's Pictures

07/17/09

Birthday WOD

07-17-09 WARM UP
300m Jog
- 21 Knees to elbows
- 21 KB Swings
300m Jog

WOD
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

Happy Bday Allen "Bionic Man" Velasco

Sexy Back!

Sexy Back! from Glen Dosono on Vimeo.

Wednesday pics & video's

071509 WOD from Glen Dosono on Vimeo.

Untitled from Glen Dosono on Vimeo.

Thursday WOD

07/16/09 WOD

Warm Up
500m Row
15 KB Swings
15 Medicine Ball Cleans
2 RDS

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

Cool Down:
75 Wall Balls-Teams of 2 for Time!!!!
(Break it up however you want)
3,2,1 Go!!!!

071509

Warm Up

2 rounds of:
20 PVC Overhead Squats
20 Box Jumps

WOD

5 Rounds of:
10 Power Cleans
10 Clapping Push Ups
20 Lunges
20 Air Squats

Scale weight and push ups appropriately

Tuesday pics

071409 WOD

Warm-up
3 rounds of:
10 wall ball
10 knees to elbows

WOD
"Helen"
3 rounds for time of:
400m run
21 KB swings (53/35)
12 pull-ups*


*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)
Sit-ups

Liberty Girls Basketball Fundraiser Poker Tournament at King CrossFit

Click on image for link to Evite.

Washington's Strongest Apple

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.

Events:
TIRE FLIP
AXLE PRESS
FARMERS WALK
KEG LOADING

Monday Pics

Great workout after 3 days without CrossFit. Way to bring it boys & girls!

A WOD created after 3 days of "cheat" days

Did you miss us?
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.

07-13-2009
NO WHINING with this WOD

WARM UP
100 Push ups
50 Pull ups

WOD
50 Knees to elbows
3 Mile run
50 Sit ups

CORE
Tabata
Superman to "V"up

07/12/09

Rest Day!!

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.
The workout:
75 squat cleans (100/155 lb.)
150 toes to bar
150 box jumps (20/24 inches)
75 thrusters (95/135 lb.)
35 muscle-ups
150 burpees
150 double-unders
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

07/10/09

Nothing like a WOD to start the weekend. Great Turnout!!!

071009 WOD

Warm up:
30 double unders or 150 singles
15 wall balls
2 rounds

King CrossFit 300 WOD

25 Pullups (jumping pull-ups have to be chest-to-bar, x2 otherwise)
50 Box Jumps
50 Pushups
50 Situps
50 KB Swings(44/35)
50 Cal on Rower (or 50 lunges)
25 Pullups (same as above)
1 Round for Time

07/09/09

WARM UP
- 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

WOD
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.



PRACTICE
- PVC Cleans

Wednesday pics & Tuesday video

Wednesday WOD

07/08/09


Warm Up:
30 Double Unders or 120 Singles
30 Air Squats
30 Lunges

WOD:
500M ROW
21-15-9
Push Press 95lb M/65lb W
KB Swings 53lb M/35lb W
Knee to Elbows (2x for Sit ups)
Finish with a 400 M RUN!!!!

3,2,1 GO!!!!!

CrossFit Chelan style...

Here's a short video of the Antonio cousins and friends warming up before their WOD. By the way, the WOD was:
21-15-9
Burpees
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!

Tuesday Pictures

07/07/09

Monday Pictures

07/06/09

070709

WARM UP

500 Meter Row
30 Med Ball Cleans

WOD

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

070609 WOD

"Christine"

3 rounds for time of:
500m row or 400m run
12 BW deadlifts or 12 SDHP w/ kettlebell
21 Box Jumps

07/05/09
WOD
Rest Day or make up a missed WOD
- You guys really moved a lot of weight yesterday! Take a much needed rest today.

Friday's Pictures

Thursday pics

Great to see members of the Liberty High School basketball team at King CrossFit. Hope to see you guys soon!

070309

WARM UP

500 M Row
15 Wall Balls
400 M Run
15 Wall Balls

WOD

In 15 Minutes do As Many Rounds As Possible Of:

10 Push Ups
10 Kettle Bell Squats (for advanced substitute Med Ball Cleans)

GOALS!!!!

What is the GOAL of Crossfit? Well, its fitness...fitness as defined by the ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. "You are as fit as you are competent in each of these ten skills." Your training, your WOD's are attempting to develope fitness to the extent that it improves each of these ten skills.

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.

July 4th BBQ!!!!

Just a reminder that King Crossfit will be having a July 4Th BBQ following the Morning Workout. We will only have one class on Saturday (9:30am). This is a potluck so please plan on bringing something. This is a good chance to meet other members that you might not normally see. Bring the entire family!!!

We will have a WOD that will end with a BANG!!!!

BTW..
B.Y.O.C (Bring your own chair)

070209 WOD

Warm-up:
2 rounds of
12 KB swings
12 push-ups
12 Box jumps

WOD:
400m run
10-9-8-7-6-5-4-3-2-1 of
Pull Ups (x2 if jumping)
Burpees
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 pics

Happy July to all KINGs and Queens of KING CF

07/01/09
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.

WOD
5x for time
300m Run
10 Thrusters (95/65) further scale the load as needed
15 SDHP (95/65)further scale the load as needed
20 KB Swings

CORE
Tabata V-ups