083109 WOD

Warm Up
15 Burpees
15 Wall balls
2 rounds


Workout of the Day (WOD)

As Many Rounds As Possible (AMRAP) in 30 minutes:

* 15 Kettlebell Swings (53# M/35# W)
* 25 Ab-Mat Sit Ups
* 10 Double Unders or 50 Single Jump Ropes

The GRANDEST Opening

What a PARTY!
(click on the photo above for all the pictures)





Thank you to those who came and showed the KINGs love on our grand opening. Thanks for all your support. Awesome turnout!!! The new t-shirt design was a big hit. Come and get yours.

Special thanks to:
-ActivWater / Talking Rain
-Alliance Fights Promotion
-Gaspari Nutrition - Tanji Johnson
-R J Habon - For keepin it hoppin, playing the beats
-Road Runner Sports - Kent Station www.roadrunnersports.com
-Soy Clothing - www.soyclothing.com

Lastly and most importantly, thanks to the QUEENS of our lives (our wives). To Char, Rena, Rina, and Roze, without you ladies, there will be no KINGS.

THANK YOU,
Glen
Ron
Allen
Arvin

082809 WOD

Warm-up:
20 push-ups
20 air squats
20 KB swings

WOD
"Nicole"
400m run
Max rep pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Finisher:
If you didn't set a benchmark or PR the other day - you will today!

Thursday Pics

Hope you all enjoyed today's WOD. It was a nice change of pace...

FRIDAY Schedule Change!!!

There will not be Evening Classes this Friday (08/28/09). Morning schedule will remain the same.

Hope to see everyone at the Grand Opening on Saturday.

Thanks.

082709 WOD

Today's WOD will be a surprise...

Here's a sneak peak of one of the exercises we will be doing:

082609 WOD

Warm-up:
Run 700m

WOD:
"Barbara"
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Scale as needed

Finisher:
No one leaves the "box" without a benchmark or PR (personal record) for one of the following:
250m row
500m row
1000m row
2000m row
Max rep pull-ups
Max rep muscle-up
Consecutive double-unders
Max deadlift

We will be purchasing more notebooks for our members to keep track of there daily WOD's, PR's and anything else you choose to document.

08/25/09

Damn you Kelly!!!!

Top Honors goes to Mark K for the Men (26.07M) and Jessi for the Women (23:40M).
Other top great times:
Nick 27:34
David Thai 28:11
Marvin 28:45

082509 WOD

Warm-up:
3 rounds of "Cindy" NFT (not for time)
5 pull-ups
10 push-ups
15 air squats

WOD:
"Kelly"
400m run
30 box jumps
30 wall balls
5 rounds for time

08/24/09

WARM UP
20 Double Unders
20 Med Ball Cleans
20 Push Ups

WOD courtesy of crossfit main site at www.crossfit.com
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

The Spider

King Crossfit hanging out with Anderson "The Spider" Silva. The best Pound for Pound MMA fighter in the World. The picture was taken at the weigh-ins for Saturday night MMA event at the Showare Center (Counter Strike).

Saturdays WOD

08/22/09

Warm Up:
500m Row
25 KB
25 Sit Ups
2RDS

WOD:
15 Wall Ball
15 Pull Ups
15 Double Unders
300M RUN
5RDS for Time

Friday pics

082109

Warm Up

3 Rounds of:
15 Wall Balls
20 Lunges (10 each leg)

WOD

As Many Rounds As Possible in 15 min. of:
15 Box Jumps
15 KB Swings
15 Push Ups

08/20/09

Fran!!!

Congrats to following who got their PR on Fran:
Nick 3:09
Damien 4:16
David Thai 5:02
Clarence 5:13

082009 WOD

Warm-up:
500m row
15 push-ups
15 air squats

WOD:
400m run
21 Thrusters (95/65)
21 Pull-ups
400m run
15 Thrusters
15 Pull-ups
400m run
9 Thrusters
9 Pull-ups

Or if you want to get your name on the board you can do "Fran"
21-15-9 reps for time of:
Thruster
Pull-ups

Wednesday pics

Kekaa Drive WOD

Warm Up
-15 PVC Air Squats
-15 Dips
-15 Pull Ups (band, kips, butterfly, or strict as long as they are NOT Jumping Pull ups)
3 Rounds

WOD - Glen and I did this is Maui and Kekaa Dive is a pretty good hill, we'll use Tillicum St. S., it's flat!
-20 Burpees
-200m RUN
-25 Sit ups
-200m RUN
4 rounds for time

Below is an excerpt of a great website that I follow. www.marksdailyapple.com
For more great read like the one attached, just click on the link above. This topic is about "Strength Training for Women"

“But I don’t want to get big and bulky!”

That’s a common one, and I can’t really blame them. Have you ever seen a women’s bodybuilding competition, especially one where the drug testing bodies are asleep at the wheel? Those women are frightening and incredibly ripped (for my money, the dudes look just as freakish), but more importantly, they just don’t look right. In fact, this is one area in which the underlying gender-specific physiology is limiting (thank god!): women, being testicle-free, do not produce enough natural testosterone to get those bulging pecs (just where do the breasts go, anyway?) and engorged thighs without supplementing with steroids (synthetic testosterone, essentially). Men generally do produce enough natural testosterone (the ultimate muscle-building hormone) to get big, and most of us still have trouble building a significant amount of muscle. Just imagine how difficult it is to bulk up for a woman.

If anyone’s still worried about looking like a female bodybuilder, just take a look at this selection of videos.

Women’s Olympic-style weightlifting at the 2007 Arnold Weightlifting Championships (below): No Arnold look-alikes here, just strong women performing Olympic lifts.

Snatches at the 2007 American Open in Birmingham: I don’t even know if I’d look twice if I saw these women walking down the street. Well, I would, but for a different reason. They simply look like attractive women in good shape.

Here is another example: Watch a 108 lb woman clean and jerk twice her body weight. And another.

These are women whose entire athletic lives are devoted to lifting big and lifting heavy – the very same movements that I’ve prescribed as truly Primal and strength-intensive – and yet they aren’t big and bulky. You’d think if it were likely, or even possible, for a natural woman to build major size without resorting to steroids, you would see it happen with Olympic-style female weightlifters, but you don’t. Time and time again, you don’t.

Now, check out these women.

Armenian bodybuilder Lisa Moordigian shows some sample workout clips: Notice the exercises she does – curls, machine curls, tricep pulldowns, and even more curls. She’s doing nothing but isolation exercises.

Brenda Smith’s killer leg workout (check out her crazy calves!): The closest she gets to a real movement is the lunge, but even her squats are assisted. She’s obviously not interested in learning actual athletic movements or developing real strength; she only cares about stoking that PUMP coursing through her veins.

Look at the bodybuilders’ bodies, their workouts, and their focus. Notice anything? They’re solely focusing on individual muscles to the detriment of the whole. There’s no catlike athleticism, nothing that indicates actual functional strength. Leg extension machines don’t exist in nature.

Seriously, though: men and women should work out the same way. That is, provided they have the same goals of developing functional strength, promoting lean body mass over adipose tissue, and improving health, both men and women are best suited to lifting heavy, hard, and with great intensity. Hormonal differences and diet will alter how this lifting program affects you and how much hypertrophy occurs, but the end result is the same: an increased strength to body weight ratio, which is vital for true Primal health and fitness. You’ll increase musculature, but it’s not going to be superficial, bloated muscle. It’s going to be muscle that makes sense, fat-burning muscle that fits your body and fits your genes. After all, you’re just providing the right environment for your genes through proper diet, adequate sleep, normalized stress levels, and – now – the right kind of movements.

Monday & Tuesday pics

Tuesday WOD

08/18/09

Warm Up:
50 Lunges
50 Sit Ups
2 RD

WOD
400M Run
25 Med Ball Cleans
25 Push Ups
25 KB Swings
3 RDS for Time

081709

WARM UP

4 Rounds of:
10 Pull Ups
15 Push Ups
20 Squats

Todays WOD is from the Crossfit Main Site...ENJOY!!!

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Score number of sit-ups and double-unders

Saturday Morning Pics

08/15/09

081409 WOD

Warm-up:
400m run
Dynamic or ballistic stretching

See video of CrossFit extraordinaire, Greg Amundson doing his stretching routine before the WOD.


WOD:
"Filthy Fifty"

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows (100 ab-mat sit-ups)
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (200 singles)

Scale the reps as needed.

08/14/09

WARM UP
20 Push ups
20 Dips
2 Rounds


WOD
-1400m RUN
9 Pull ups
9 Box jumps
9 Sit ups
-700m RUN
15 Pull ups
15 Box jumps
15 Sit ups
-400m RUN
21 Pull ups
21 Box Jumps
21 Sit ups

08/13/09

Thursday WOD:

Warm Up:
30 Air Squats
30 Situps

WOD:
600M Run
21-15-9
Deadlift (Body Weight)
Burpees
KB Swings (53lb/35lb)
600M Run

Deadlift:
*Stance = hip width
*Grip does not interfere with knees
*Weight in heels
*Back arched
*Shoulders pinned back
*Shoulders over or in front of hands
*Arms straight
*Bar in contact with legs (maintained throughout)
*Stand, hips and knees press back as chest rises
*Rise to full extension
Faults
*Loss of lumbar curve
*Bar goes around the knees
*Bar loses contact with the legs
*Hips rise without chest
*Not rising to full extension

Courtesy Crossfit Baltimore

Wednesday pics & videos

Eric's first muscle-up - Nice Work!

Untitled from Glen Dosono on Vimeo.

Who said the muscle-up was suppose to be graceful...

Untitled from Glen Dosono on Vimeo.

6 year old Mason Panelo showing us how the butterfly kip is done.

Untitled from Glen Dosono on Vimeo.

081209

WARM UP

2 Rounds of:
300 Meter Run
20 PVC Over Head Squats

WOD

10 Double Unders (x4 for single unders)
50 Push Ups
50 Lunge (25 each leg)
20 Double Unders
40 Push Ups
40 Lunge (20 each leg)
30 Double Unders
30 Push Ups
30 Lunge (15 each leg)
40 Double Unders
20 Push Ups
20 Lunge (10 each leg)
50 Double Unders
10 Push Ups
10 Lunge (5 each leg)

Tuesday Pics

081109 WOD

Warm-up:
Run 1 mile
20 push-ups
20 air squats

Rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
Knees to Elbows (x2 for Abmat sit-ups)
Pull-Ups (x2 for jumping pull-ups)
Kettlebell Swings (24/16 kg)

Monday Pics & Video

Jed's First Muscle-up!

Tribute to Hawaii and Hilo's own BJ Penn for submitting the Zoolander last Saturday

WARM UP
2 Rounds
-20 Pull Ups
-20 Sit Ups
-20 Push Ups

WOD
Fight Gone Bad
Athlete 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. This WOD calls for 3 rounds. The clock does not reset or stop between exercises. On "ROTATE", athlete must move to next station immediately for good score. One point is given for each rep, except on the row, where each calorie = 1 point.
-Wall Ball (20#, 14#)
-SDHP (75#, 55#)
-Box Jump (20")
-Push Press (75#, 55#)
-Row
Weight listed above are prescribed for men and women, scale as needed.

Here's a video for inspiration. Coach Glassman breaks down why this is such an effective way to train.

Congrats to Jessi!

Congratulations to Jessi Nemens for taking 1st place in the 2nd Annual Kirkland CrossFit Firefighter and Police CrossFit Challenge!


Jessi teamed up with Nick Rozell for the two person competition. And because two WOD's in one day wasn't enough Nick & Jessi teamed up with members of Sumner CrossFit for the four person competition. Great work...next stop CrossFit Games 2010!!!

080809 WOD

Warm-Up:
500m row
20 push-ups
20 lunges (10 each leg)
50 double-unders (200 singles)

WOD:
300m run
21 Thrusters (75/45)
21 KB swings (53/35)
400m run
15 Thrusters
15 KB swings
600m run
9 Thrusters
9 KB swings
800m run

Friday's WOD

08/07/09
We will be spending some part of the class learning the Kipping Pull Up. For those who have a good kip practice your butterfly.


Kipping Pull Up:
-Use kinetic chain and drive from hips. Use hip snap, just like a kettle swings.
-At top of movement, forcefully push away from the bar, use momentum to reach reverse "C" again.
-Swing should be natural, like getting ready to transition through monkeys bars.
Faults:
-Not enough speed (or "lowering") on the way down.
-No hip snap


Today's WOD:
20 Jumping Lunges
10 Med Ball Cleans
7 Clapping Push Ups
15Min (As Many rounds as Possible.

Thursday and Fridays Pictures

08/06/09

080609

WARM UP

3 Rounds of:
15 Wall Balls
15 Knees To Elbows

WOD

"Baseline"
3 Rounds for time of:
400 Meter Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

08/04/09

Tuesday Pics

Great Turnout!!!

08/03/09

Warm Up:
25 Double Unders (100 Singles)
30 Air Squats
2 Rounds


First half of the Class will be instructional. We will be going over the Push Press and Strict Press.

WOD:
300M Run
21 Sit Ups
10 Push Press
for 15 Minutes (As Many Rounds as Possible!!!!!)

3,2,1 Go!!!!!

Monday Pics

08/03/09



BTW.. No one needed the Aid Unit. A couple of Guys just getting needing their Crossfit fix.

080309

Today we are all about the SQUAT!!!

Air Squat...
Front Squat...
Over Head Squat...
Drop it like a Squat...

We will be working on form and technique today, for those of you that have a good air squat we will be working on your front or OH squat...Then:

WOD

Half of a Cindy
As Many Rounds As Possible in 10 min. of:

5 Pull Ups
10 Push Ups
15 Air Squats

CrossFit Maui Central

Thanks to Lee, Michelle and Kayla at CrossFit Maui Central for a great workout! Had to take a break from our 8 hour a day mandatory seminar. It's boring out here guys -- wish we were home!

Sunday 08/02/09

Rest Day

Upcoming Events:
08/22/09 Alliance Fights Counterstrike Miranda vs. Padilla August ShoWare Center
08/29/09 King Crossfit Grand Opening
09/26/09 Liberty High School Girl's Basketball Poker Tournament at King Crossfit.

Saturday WODS 08/01/09

Warm UP
400m Run
25 Air Squats
2x

WOD
Tabata:
Wall Ball
Pull Up
Push Ups
Box Jumps
Row

20 seconds of work and 10 seconds of rest for 8rds. Must complete the 8 rounds before going to the next workout.


Pictures from Saturdays WOD: