Happy Bday Coach Ron!

ALOHA to James

As parting gift for James from KING CF, last WOD at the box FRAN!
We wish you all the best James. ALOHA!

From Drop Box

From From

Been a tough KING CF week

You guys have been killing it this week.
Here's a recap of this week's workouts so far:
Monday (10-26)
5 rounds of
25 box jumps
20 wall balls
15 kettle bell swings

Tuesday (10-27)
20 minute AMRAP
200m run
21 SDHP
15 pull ups

Wednesday (10-28)
10 rounds of
1o air squats
1o lunges
10 jumping lunges
10 jumping air squats

Thursday (10-29)
Black Jack
20 push ups - 1 sit up
19 push ups - 2 sit ups
etc.....

Now, it's Friday, we have the Halloween / Coach Ron's B-day Party tomorrow night, so let's take it easy today...

10-30-09 FRIDAY
Warm Up
2 rounds of:
10 double unders
followed by:
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.

WOD
Strength Day
Strict Shoulder Press
3-3-3-3-3
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.

FINISHER
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.

Break to Build

10/29/09 WOD

Warm Up

30 Double Unders

Dead Lifts

WOD: Black Jack

Each Pair = 21

For time:

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Up

17 Push-Ups, 4 Sit-Ups

16 Push-Ups, 5 Sit-Ups

15 Push-Ups, 6 Sit-Ups

14 Push-Ups, 7 Sit-Ups

13 Push-Ups, 8 Sit-Ups

12 Push-Ups, 9 Sit-Ups

etc....

4 Push-Ups, 17 Sit-Ups

3 Push-Ups, 18 Sit-Ups

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups

SCALE AS NEEDED. Remember, push-ups are chest to ground and arms fully locked-out at the top -- ain't no half-steppin' at King CF! Standards are the same even when you're on your knees.

Winter Pineapple Classic Update

We've got 4 slots left for the Pineapple Classic. Please let us know if you want to participate. We've got 24 athletes signed-up. This will be a lot of fun! But most of all, it's for a great cause.

Bucking Furpees!

Everyone's favorite bodyweight movement can be performed in many ways. Which one do you like?

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102809

Warm Up
500 Meter Row
Followed by 3 Rounds of
10 Back Extensions
20 Sit Ups

WOD
10 Rounds for time of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges (5 each leg)
10 Jumping Air Squats

Lack of Sleep has Serious Consequences

You know you are supposed to get 7-9 hours of sleep a night, but you often squeak by with 5-6 hours. You wake up, have a cup of coffee, and feel fine. So those lost 2 hours aren’t a big deal, right?

Sleep isn’t just to make you not feel sleepy. If that were so, we would all trade sleep for 10 cans of Red Bull and some Clear Eyes. Sleep is very important for many bodily functions, many of which you might not even realize are effected.

Lack of sleep can cause:

• 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.

To get the best sleep avoid caffeine before bed time and try and get to bed the same time every night. If you cannot get enough sleep at night, naps are better than nothing- but the deep, uninterrupted sleep achieved at night is when most of the above processes happen, so make time for your 8 hours of ZZZ’s.

102709 WOD

Warm-up:
40 double-unders (120 singles)
20 push-ups
15 box jumps
2 rounds

WOD:
AMRAP 20 Minutes

300m Row
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.

7pm Class is now "Express"

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.

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Another Monday

Warm Up
4 Rounds of:
- 25 ab mad sit ups
- 20 push ups
- 15 knees to elbows
- 10 air squats

WOD
5 Rounds of:
- 25 box jumps
- 20 wall ball shots
- 15 kettle bell swings
Finish with 1400m RUN

Happy Monday!!!

Who's Down for Some Flag Football?

If we have enough interest, let's plan on having a friendly flag football game on Turkey Day. Who's down? Reply in the "comments" section below with your name.

Dynamic Stretching

If you finish your warm-up early please do some type of dynamic or ballistic stretching prior to the WOD. Here's a video of elite CrossFitter, Dutch Lowry demonstrating several great stretches.

102409 WOD.jpg

Today's "Helen" times.

PASS- i -ON

Two King Crossfit Members Jovi and Trinh are headed to the Philippines and Vietnam helping rebuild, heal, love orphaned, abandoned and neglected kids!! As a fundraiser they are selling some really cool tees (see below). They are representing Bukas Loob sa Diyos (BLD) Seattle organization. And, they assure you that 100% of the proceeds will be going to the kids.

"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!

Saturdays WOD

10/24/2009
30 Double Undlers (4x singles)
20 Air Squats
20 Lunges
3 Rd

WOD: Helen
400 meter run
21 1.5 pood Kettlebell swing (53lb)
12 Pull-ups
3rds for time

102309

Warm Up
Skill Practice - Power Clean



WOD
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

102209 WOD

Warm-up:
Practice your double-under
Dynamic stretching (you know the routine)

WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 burpees
30 double-unders (150 singles)
40 sit-ups
50 wall balls
40 sit-ups
30 double-unders (150 singles)
20 burpees
10 pull-ups
Finish with a 500m row or 400m run (depending on availability of rower)

Wednesday

Warm Up
1,000m Row
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

WOD
21-18-15-12-9-6-3
KB Swings
Box Jumps
Knees to Elbows

H1N1 Information

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:
• Cancer
• Blood disorders (including sickle cell disease)
• Chronic lung disease [including asthma or chronic obstructive pulmonary disease (COPD)]
• Diabetes
• 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.

What are the emergency warning signs?

In children

• 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

In adults

• Difficulty breathing or shortness of breath
• Pain or pressure in the chest or abdomen
• Sudden dizziness
• Confusion
• Severe or persistent vomiting

Do I need to go the emergency room if I am only a little sick?

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

Are there medicines to treat 2009 H1N1?

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.

How long should I stay home if I’m sick?

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.

What should I do while I’m sick?

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's WOD

10/20/09

Warm Up
500 M Row
25 Air Squats
25 Sit Ups
3rds

WOD: The "18"
Med Ball Cleans-Push Ups
17-1
16-2
15-3
14-4
13-5
12-6
11-7
10-8
.
.
.
.
1-17
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.)

101709 WOD

Warm-up:
10 KB swings
10 wall-balls
10 jumping lunges
3 rounds NFT (not for time)

CrossFit Benchmark WOD - "Annie"
For Time:
50-40-30-20-10 Rep Rounds of-

* Jump Rope Double-Unders
* Situps

Happy Friday

WARM UP
1,000m Row
Perform the following movements very slow during your warm up
25 Push ups
25 OHS (use PVC Pipe)

WOD
4 rounds of
300m Run
20 Thrusters (95#men / 65#women)
20 Pull ups
20 Box jumps

Get it......

Wednesday & Thursday pics & videos

Thursday WOD

10/15/09
Warm Up:
25 Air Squats
25 Push Ups
10 Pull Ups2RDS

WOD: The 400
50 Double Unders (4xsingles)
50 Knees to Elbow
50 Burpees
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...

3,2,1 GO!!!

101409

Warm Up
3 Rounds of:
10 Wall Balls
10 Pull Ups

WOD
5 Rounds of:
40 Air Squats
30 Sit Ups
15 KB Swings

Mon & Tues pics

101309 WOD

Warm up:
50 double-unders (200 singles)
10 knees-to-elbows
15 push-ups
2 rounds

WOD:
15 wall balls
15 burpees
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!

NICOLE's favorite holiday - "Happy Columbus Day to all!"

WARM UP
1,000m Row
2 Rounds of
-25 push ups
-25 sit ups
-25 air squats

WOD

Nicole
400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes

*Note the pull ups completed in each round.

Week of Oct 5th Pics

Rest Day 10/11/09

Saturdays WOD

10/10/09

Warm Up:
24 Walking Lunges
800 M Run
2 RD's

WOD: Tabata
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

Rent the box?

As many of you know, we recently hosted a Poker Tournament Fundraiser for the Liberty High School Basketball Team and a birthday party for Ron Panelo's son, Brody at the "box". Because we only utilize our facility for only a few hours a day, we've decided to open up the box for those type of events. Please let us know if you are interested. A fee schedule and rental agreement will be posted on our blog shortly.

Winter Pineapple Classic 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.

100909

Warm Up:
1000 M Row
20 PVC Clean & Jerks

WOD
AMRAP in 20 min of:
10 Med Ball Cleans
10 Pull Ups
20 Double Unders
(substitute hang power cleans for advanced movement)

100809 WOD

Warm-up:
Obstacle course

WOD:
800m run - rest 2 min
600m run - rest 1 min
400m run - rest 30 sec
200m sprint

Finisher:
100m Sled push

Follow Michelle's road to PALEO

A friend from Middle School and High School, Michelle Gilbert Smith, now residing and Crossfitting in California started a blog about her transition to the PALEO way of life.

Please follow along with her journey by reading her blog. Here is the link:
www.321gopaleo.blogspot.com/

Good luck Michelle. I am so proud of you! We will see you in Aromas, CA for the CrossFit games.

Wednesday 10/07/2009

WARM UP
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.
700m jog
- 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

good luck!

Tuesday WOD

10/06/09

Warm Up:
15 KB Swings
15 Sumo Dead Lift High Pull
15 Weighted Air Squats
(use the the Same KB for all three)
3 RDS

WOD:
800 M Run
20 Push Ups
30 Sit Ups
40 Air Squats
3 Rds
finish with 800 M Run

Get Some!!!

100509

Warm Up:
60 Double Unders (240 singles)
10 Burpees
10 Wall Balls
10 KB Swings
10 Over Head PVC Squats
10 Push Ups
60 Double Unders


WOD:
Chars 25th (+13) B-Day
AMRA in 20min of
25 Box Jumps
13 Pull Ups
300 Meter Run

Happy Birthday Char!

For every KING-maker there is a QUEEN!
Thanks for allowing us to continue to make KINGS!
You will forever be my QUEEN. Happy Birthday, Charmaine! I love you!

100209 WOD

Warm-up:
400m run
10 burpees

WOD:
Teams of two must complete the following as quickly as possible:
1600 Meter R0w
100 KB swings
100 Air squats
100 Push-Ups
100 Double-unders (400 singles)
100 Sit-Ups
1600 Meter Row
(The above tasks are totals for the team of two – partition reps as you see fit.)

Friday 10/02/09

WARM UP
2 Rounds of
25 Ab Mat Sit Ups
15 Knees to Elbows
10 V Ups

WOD
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)

Why Paleo?

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.

Mr. October

10/01/09

Wednesday:
10 Pull Ups
24 Walking Lunges
15 Air Squats
3 Rd's

WOD: "Mr. October"
1000 M Row (only in the Beginning)
10 Sumo High Dead Pull (95lb M/65lbw)
10 Knees to Elbow (scaled 2X Butterfly Sit ups)
10 KB Swings (53lb M/35lb W)
10 Dips
5 RD'S for Time

3,2,1 GO!!!!!

Shin Splints

If you haven't noticed we do a lot of running at our box. For our athletes who have leg pain or always wonder what is a "shin splint" here is a little article I found. The video at the end demonstrates an easy way of reducing the pain from shin splints.

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.
Caveat!

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