Friday, October 30, 2009
We wish you all the best James. ALOHA!
|From Drop Box|
Here's a recap of this week's workouts so far:
5 rounds of
25 box jumps
20 wall balls
15 kettle bell swings
20 minute AMRAP
15 pull ups
10 rounds of
1o air squats
10 jumping lunges
10 jumping air squats
20 push ups - 1 sit up
19 push ups - 2 sit ups
Now, it's Friday, we have the Halloween / Coach Ron's B-day Party tomorrow night, so let's take it easy today...
2 rounds of:
10 double unders
5 air squats
5 pull ups
5 kb swings
Do these movements very, "VERY" slowly. Most of you probably have sore legs from Wednesday's WOD, and sore arms from yesterday's WOD, so go slow and stretch out those achy muscles.
Strict Shoulder Press
We'll have 2 racks set-up. 1 for men and another for women. This exercise will not be timed. Just cycle in. Concentrate on form, core tight and arms locked out.
1,400m JOG (NOT RUN / not timed) rain or shine, let's finish with 2 laps around the building. Again, this is just to get the legs going from all the legs exercises from Wednesday.
Thursday, October 29, 2009
Wednesday, October 28, 2009
Tuesday, October 27, 2009
- Disruption of the response fat cells have to the food you eat and the calories you burn. In other words, fat cells don’t break down properly, or at all, when you do not receive enough sleep.
- Hormone levels are disrupted, causing hunger, weight gain, irritability, delayed or slowed motor function and mental process.
- Sleep loss can cause lack of desire and motivation.
- The brain solidifies learning and memories created through the day during sleep. If this process is cut short or delayed, the brain does not retain this information correctly or in its entirety.
- Muscle fibers torn during exercise heal during rest and sleep. Sleep is a must to make sure you are receiving all the benefits from your workouts.
40 double-unders (120 singles)
15 box jumps
AMRAP 20 Minutes
21 Sumo Deadlift High Pulls
15 Pull Ups
If all the rowers are taken go for a 200m run instead (to the Stop sign & back). SDLHP are all about timing, so make sure the hip opens up and drives the bar up hard and fast, not the arms pulling the bar up.
Monday, October 26, 2009
What does that mean? The WOD will start promtly at 7:10. So please warm-up and stretch as soon as you arrive. Cool down exercises & static stretching will be done at the trainers discretion or on your own. That mean's you will be in-n-out in 35 to 40 minutes.
Sunday, October 25, 2009
Saturday, October 24, 2009
"We stop searching for purpose, we become it..Passion is the desire to touch and be touched, the desire to reach, pass on to the world what you love, and through that opening, the world passes into you.."
PASS- i -ON- $25 each + $5 shipping (outside of Seattle area); cash and checks made out to Trinh & Jovi Legaspimail to:
7010 SE Curtis Dr Snoqualmie, WA 98065
- Black or Gray tee, 100% cotton- Available in men's (S-3XL) and women's (S-XL) sizes
- Will be delivered in mid-November- 100% proceeds goes to the kids!
- Green Bamboo & Fui My Orphanages, Vietnam
- Domus Mariae, Philippines (http://www.domusmariaefoundation.org/)
A little bit goes a long way. Thanks for your support!
Thursday, October 22, 2009
Skill Practice - Power Clean
2K Row for time
The Spot Reduction Myth
Written by Calvin Sun
I was recently asked by a new client if I could recommend any good ab exercises to help flatten her stomach. This is an unfortunate misunderstanding of human physiology perpetuated by late-night exercise equipment infomercials.
Exercising a muscle or a group of muscles more, for example the abdominal wall, does nothing to help reduce the amount of fat that just happens to be stored around it. Performing hundreds of sit-ups will do nothing to make your stomach any flatter. The truth is that you cannot spot reduce body fat, unless of course you pay a surgeon to perform some rather invasive procedures.
Numerous studies have been conducted over the years to disprove this myth. One study postulated that elite tennis players should have significantly less fat in their dominant arm versus their non-dominant arm. Researchers found that the dominant arm of the tennis players had significantly more girth due to exercise-induced hypertrophy yet the amount of subcutaneous fat on both arms was identical. Another study utilized a “27-day intense sit-up training program.” Researchers measured fat cell diameter at the abdominal, subscapular, and gluteal region. They found that there was no difference in the rate of change amongst the three sites, indicating there was a lack of specific adaptation to the abdominal region.
This is not to say exercises that work the “core” are useless. Core work should be done with the focus on increasing midline stabilization, not obtaining a 6-pack. If fat loss is your goal, focus on your nutrition instead of new sit-up variations. Try cutting out refined carbohydrates like bread, pasta, cereal, rice, grains, and sugar in favor of fresh fruits and vegetables. For further reading, pick-up a copy of “The Paleo Diet for Athletes” by Dr. Loren Cordain or “Mastering the Zone” by Dr. Barry Sears.
Courtesy of Crossfit Invictus
Practice your double-under
Dynamic stretching (you know the routine)
10 pull-ups (go strict if you can, if not, chest to bar kips)
30 double-unders (150 singles)
50 wall balls
30 double-unders (150 singles)
Finish with a 500m row or 400m run (depending on availability of rower)
Wednesday, October 21, 2009
2 Rounds of:
- 20 Push ups
- 20 Weighted overhead lunges (10 each leg) - use appropriate bumper plate overhead
- 10 Push press (115# men / 65# women) - scale as needed, use dumbbells if necessary
Knees to Elbows
The information below is from www.cdc.gov. Follow the link below for additional information. As we enter the flu season, let's keep each other healthy by following some of their suggestions. As always, washing our hands is always a good idea.
At KING CrossFit, we have available for your use, disinfectant spray and hand sanitizers. Please use them to prevent the spread of the flu.
What should I do if I get sick?
If you get sick with flu-like symptoms this flu season, you should stay home and avoid contact with other people except to get medical care. Most people with 2009 H1N1 have had mild illness and have not needed medical care or antiviral drugs and the same is true of seasonal flu.
However, some people are more likely to get flu complications and they should talk to a health care provider about whether they need to be examined if they get flu symptoms this season. They are:
- Children younger than 5, but especially children younger than 2 years old
- People 65 and older
- Pregnant women
- People who have:
- Blood disorders (including sickle cell disease)
- Chronic lung disease [including asthma or chronic obstructive pulmonary disease (COPD)]
- Heart disease
- Kidney disorders
- Liver disorders
- Neurological disorders (including nervous system, brain or spinal cord)
- Neuromuscular disorders (including muscular dystrophy and multiple sclerosis)
- Weakened immune systems (including people with AIDS)
Also, it’s possible for healthy people to develop severe illness from the flu so anyone concerned about their illness should consult a health care provider.
There are emergency warning signs. Anyone who has them should get medical care right away.
- Fast breathing or trouble breathing
- Bluish skin color
- Not drinking enough fluids
- Not waking up or not interacting
- Being so irritable that the child does not want to be held
- Flu-like symptoms improve but then return with fever and worse cough
- Fever with a rash
- Difficulty breathing or shortness of breath
- Pain or pressure in the chest or abdomen
- Sudden dizziness
- Severe or persistent vomiting
No. The emergency room should be used for people who are very sick. You should not go to the emergency room if you are only mildly ill. If you have the emergency warning signs of flu sickness, you should go to the emergency room. If you get sick with flu symptoms and are at high risk of flu complications or you are concerned about your illness, call your health care provider for advice. If you go to the emergency room and you are not sick with the flu, you may catch it from people who do have it
Yes. There are drugs your doctor may prescribe for treating both seasonal and 2009 H1N1 called “antiviral drugs.” These drugs can make you better faster and may also prevent serious complications. This flu season, antiviral drugs are being used mainly to treat people who are very sick, such as people who need to be hospitalized, and to treat sick people who are more likely to get serious flu complications. Your health care provider will decide whether antiviral drugs are needed to treat your illness. Remember, most people with 2009 H1N1 have had mild illness and have not needed medical care or antiviral drugs and the same is true of seasonal flu.
CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other things you have to do and no one else can do for you. (Your fever should be gone without the use of a fever-reducing medicine, such as Tylenol®.) You should stay home from work, school, travel, shopping, social events, and public gatherings.
Stay away from others as much as possible to keep from making them sick. If you must leave home, for example to get medical care, wear a facemask if you have one, or cover coughs and sneezes with a tissue. And wash your hands often to keep from spreading flu to others. CDC has information on “Taking Care of a Sick Person in Your Home” on its website at http://www.cdc.gov/h1n1flu/guidance_homecare.htm
Tuesday, October 20, 2009
500 M Row
25 Air Squats
25 Sit Ups
WOD: The "18"
Med Ball Cleans-Push Ups
Start w/ Med Ball Cleans First!!!
(King Crossfit was going to do a special birthday WOD for Damien but the rep scheme was way too high. So we just cut the reps in half.)
Saturday, October 17, 2009
Friday, October 16, 2009
Thursday, October 15, 2009
25 Air Squats
25 Push Ups
10 Pull Ups2RDS
WOD: The 400
50 Double Unders (4xsingles)
50 Knees to Elbow
50 Push Press (75lb M/35lb W)
50 Box Jumps
50 KB Swings
50 Walking Lunges or Stationary Lunges
50 Cal Row
Scale the Reps and weight as needed.
Party like a Rock Star...
Wednesday, October 14, 2009
Tuesday, October 13, 2009
50 double-unders (200 singles)
15 wall balls
15 box jumps
Then - 400m row
Do 4 rounds of the movements. When completed you will hammer out a 400m row to stop the clock. Your legs will love you afterwards.
3, 2, 1 GO!
Monday, October 12, 2009
2 Rounds of
-25 push ups
-25 sit ups
-25 air squats
*Note the pull ups completed in each round.
Sunday, October 11, 2009
Saturday, October 10, 2009
24 Walking Lunges
800 M Run
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.
GO HARD.. REST LATER
Friday, October 9, 2009
King CrossFit will be participating in the Winter Pineapple Classic on Saturday, November 14, 2009. It is a 5K team run with obstacles followed by a Hawaiian luau. And most importantly, this is all for a great cause -- the fight against blood cancers like leukemia and lymphoma. Let us know if you are interested and we will put you on the list of participants.
Thursday, October 8, 2009
Wednesday, October 7, 2009
Please follow along with her journey by reading her blog. Here is the link:
Good luck Michelle. I am so proud of you! We will see you in Aromas, CA for the CrossFit games.
While doing the warm ups, please keep in mind that you are not being timed. This is the time to practice proper form. Do your warm ups SLOW, practice full range of motion for every rep. Make sure all the muscle groups are warmed up for the WOD.
- 10 strict pull ups (if unable to do strict, do 15 kipping pull ups, if you use the band, try using a smaller band - challenge yourself, weighted pull ups - anyone?)
- 10 wall ball shots
- 10 box jumps
700 m jog
WOD - KAREN Kettle Bell and then some....
3 rounds of
- 50 kettle bell swings
- 25 ab mat sit ups
Tuesday, October 6, 2009
Monday, October 5, 2009
Saturday, October 3, 2009
Teams of two must complete the following as quickly as possible:
1600 Meter R0w
100 KB swings
100 Air squats
100 Double-unders (400 singles)
1600 Meter Row
(The above tasks are totals for the team of two – partition reps as you see fit.)
Friday, October 2, 2009
2 Rounds of
25 Ab Mat Sit Ups
15 Knees to Elbows
10 V Ups
5 Rounds of
20 Wall Ball Shots (20# @ 10' for men, 14# @ 10' for women)
2 Muscle Ups (substitute pull-ups at 10:1 for muscle ups)
10 SDHP (95# men, 65# women)
Reclaim your health by understanding the diet that is genetically coded in all humans, the Paleo Diet.
We have a modern snap shot into the effects of the Paleo Diet with the last 84 tribes of Hunter Gatherers on earth. These Hunter Gatherer tribes have survived relatively untouched since the dawn of time; we know these groups are muscular, strong and healthy. They have perfect eyesight and straight teeth and are free from diabetes, obesity, cancer and other problems plaguing the modern world. Since we are genetically identical to our ancestors of 2 million years ago and for the last 7 million years we have been genetically coded to eat a certain way, a diet that is based on animal based proteins, fruits and vegetables and healthy fats is the key to health. A modern diet based on grains, processed foods and sugars has taken us down a path of sickness, illness and obesity.
Thursday, October 1, 2009
What are shin splints?
Shin splints are injuries to the front of the outer leg. While the exact injury is not known, shin splints seem to result from inflammation from injury to the tendon (posterior peroneal tendon) and adjacent tissues in the front of the outer leg.
Shin splints represent one member of a group of injuries called "overuse injuries." Shin splints occur most commonly in runners or aggressive walkers.
What are the symptoms of shin splints?
Shin splints cause pain in the front of the outer leg below the knee. The pain of shin splints is characteristically located on the outer edge of the mid region of the leg next to the shin bone (tibia). An area of discomfort measuring 4-6 inches (10-15 cm) in length is frequently present. Pain is often noted at the early portion of the workout, then lessens only to reappear near the end of the training session. Shin splint discomfort is often described as dull at first. However, with continuing trauma, the pain can become so extreme as to cause the athlete to stop workouts altogether.
What causes shin splints?
A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch).
Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.
How were shin splints treated?
Previously, two different treatment management strategies were used: total rest or a "run through it" approach. The total rest was often an unacceptable option to the athlete. The run through it approach was even worse. It often led to worsening of the injury and of the symptoms.
Currently, a multifaceted approach of "relative rest" is successfully utilized to restore the athlete to a pain-free level of competition.
What is the multifaceted "relative rest" approach?
This multifaceted approach includes:
Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness.
Icing reduces inflammation.
Anti-inflammatory medications, such as ibuprofen (Advil/Motrin); naproxen (Aleve/Naprosyn), are also a central part of rehabilitation.
A 4-inch wide Ace bandage wrapped around the region also helps reduce discomfort.
Calf and anterior (front of) leg stretching and strengthening addresses the biomechanical problems discussed above and reduce pain.
Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary.
Stretching and strengthening exercises are done twice a day.
Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:
A level and soft terrain is best.
Distance is limited to 50% of that tolerated preinjury.
Intensity (pace) is similarly cut by one half.
Over a three-six week period, a gradual increase in distance is allowed.
Only then can a gradual increase in pace be attempted.
The amount of injury that occurs prior to any rehabilitation program plays a significant role in determining the time frame necessary for complete recovery.
Shin Splints At A Glance
Shin splints are a type of "overuse injury" to the legs.
The pain is characteristic and located on the outer edge of the mid region of the leg next to the shin bone (tibia). It can be extreme and halt workouts.
The diagnosis requires a careful focused examination.
A multifaceted approach of "relative rest" can restore a pain- free level of activity and a return to competition.
The "relative rest" approach includes a change in the workout, ice, rest, antiinflammation medications, stretching exercises, possible change in footwear, and gradual increase in running activities.
Courtesy of MedicineNet.com
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