Monday WOD

11/30/09

Warm Up:
25 Double Unders
25 Air Squats
25 Push Ups
3rds for Time

WOD: Fight Gone Bad
In this workout you 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. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

112809

Warm Up
1200 Meter Run
Followed by 2 Rounds of:
15 PVC OH Squats
15 Pull Ups

WOD
7 Rounds of:
21 Sit Ups
14 Push Ups
7 Sumo Dead High Pull

Black Friday WOD

For those of you who missed out on the King CF Turkey Bowl, we've got a treat for you. This is a "Football" WOD I picked-up from CrossFit One World website. Unfortunately, you aren't actually playing football but I promise you this is just as fun!

This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:

• A touchdown is scored when a three man team completes 60 wall balls and 60 burpees. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the whole team must complete a 250m row or 200m run for the extra point.
• A field goal is scored when the three man team completes 60 KB swings and 60 box jumps. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

Huge bonus points if you perform this workout wearing some sort of clothing supporting your favorite football team.

Turkey Bowl 2009

WEDNESDAY

WARM UP
2 Rounds of:
25 air squats
25 pull ups

WOD
5 Rounds of:
250m ROW (SPRINT)
25 knees to elbows

KINGs meet coach Glassman

3 of the 4 KINGs met COACH Glassman (CrossFit founder) last Saturday. It was great to hear him speak about how CrossFit was started and where our sport is headed. One of the purposes of his trip is just to visit with Northwest affiliate owners. His words definitely encouraged us to keep striving to become better trainers and solidified our belief that CrossFit is the way to get FIT.
Thanks COACH!!!

From Drop Box

150 Burpees

Congratulations to Mark Kaseumsouk for having his name drawn in the 150 Burpee Challenge (actually he should thank Mason Panelo for picking his name from the hat).

The coaches would like to thank the following members who participated in the WOD:
Tim
Melissa
Katie
Mark T
Michael F
Jessi

Great WORK!!!!

Tuesday WOD

11/24/09

WARM UP:
500m Row
25 Push Up
25 Sit Up
2RDS

WOD: Filthy Fifty
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings (35lb/26lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45lb/35lb)
50 Back extensions
50 Wall ball shots (20lb/12lb)
50 Burpees
50 Double Unders
for Time
(FYI will not be doing the Back Extensions.)


This workout will be scaled for most of you. Coach Glen, Ron, Allen, and Arvin will determine your Rep Scheme . Once Completed please make sure you track your time. This is a named WOD which means will do it again.

112309

Warm Up
Cleans 3-3-3

WOD
AMRAP in 12min
7 Deadlift
5 Cleans
3 Push Jerks



CLEAN INSTRUCTIONS:

Preparation
Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

Execution
Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.

Return
Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.

Patience
Do not jerk the weight from the floor; arise steadily then accelerate. In the clean, the barbell is lifted from the floor to the shoulders. The lift is complete when the feet are in line and the bar is under control.

Saturday morning WOD

As you know, this WOD will be done in the comfort of your own home as we will be attending an all day CrossFit seminar.

The WOD is everyone's favorite - 150 burpees for time. If you don't have a timer click here for an online timer.

If you complete this workout you will be eligible to win a King CrossFit t-shirt or 50% off of December dues.

In order to win the t-shirt you must do the following after you complete the WOD:
1) You must post your time in the comments section below. And DO NOT post as "Anonymous", please type your name; and
2) You MUST attend one of the classes on Monday.

We will put everyone's name in a hat and select a winner after the last class on Monday.

No class on Saturday morning

King CrossFit apologizes for the late notice regarding the cancellation of our Saturday morning classes. We will be attending an all day seminar at Bellevue CrossFit with special guest and founder of CrossFit, Greg Glassman. Please do check the website on Saturday morning as we will post a bodyweight workout that can be done in the comfort of your own home.

The following video, which is narrated by Greg Glassman, shows the evolution of CrossFit. From its grass roots beginnings to the present and most importantly how CrossFit will revolutionize the future of the fitness industry.

For those of you who remember the garage days, all I have to say is we've come a long way baby! And thanks for joining us for the ride - we greatly appreciate your continued support.

112009 WOD

Warm-up:
1000m row
50 double-unders (200 singles)

WOD:
You will perform four movements, one minute each. You will rest one minute between each movement. Tally reps for each movement. The four movements constitute one round. Perform three rounds for total reps. The movements are:

-Thruster (M95#/W65#)
-Push-ups
-Box jumps
-Knees-to-elbows

November 18th, WOD Results

From Drop Box

From Drop Box

From Drop Box

11/19/09 WOD

WARM UP
2 Rounds of:
20 Walking Lunges (10 each leg)
20 Knees to Elbows
20 Push ups

WOD
4 Rounds of:
20 Wall balls
15 Pull ups
10 Burpees

Stop Eating Grains

Article courtesy of www.marksdailyapple.com

Grain Relapse
I find that grain bashing makes for a tasty, but ultimately unsatisfying meal.

You all know how much I love doing it, though. But no matter how often I sit down to dine on the stuff (and I’ve done it with great gusto in the past), I always leave the table feeling like I left something behind. Like maybe I wasn’t harsh enough about the danger of gluten, or I failed to really convey just how much I hated lectins. If I didn’t know better, I’d think the mere mention of grains was eliciting a crazy insulin-esque response and throwing my satiety hormones all out of whack. I was filling up on anti-grain talk, but I just couldn’t fill that void for long.

Well, I’ve got the hunger today, and this time I aim to stuff myself to the point of perpetual sickness. I don’t ever want to have to look at another anti-grain argument again (yeah, right). If things get a little disjointed, or if I descend into bullet points and sentence fragments, it’s only because the hunger has taken over and I’ve decided to dispense with the pleasantries in order to lay it all out at once.


So please, bear with me.

Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains. Believe me – I’ve searched far and wide and asked everyone I can for just one good reason to eat cereal grains, but no one can do it. They may have answers, but they just aren’t good enough. For fun, though, let’s see take a look at some of the assertions:

“You need the fiber!”
Okay, for one: no, I don’t. If you’re referring to its oft-touted ability to move things along in the inner sanctum, fiber has some unintended consequences. A few years back, scientists found that high-fiber foods “bang up against the cells lining the gastrointestinal tract, rupturing their outer covering” which “increases the level of lubricating mucus.” Err, that sounds positively awful. Banging and tearing? Rupturing? These are not the words I like to hear. But wait! The study’s authors say, “It’s a good thing.” Fantastic! So when all those sticks and twigs rub up against my fleshy interior and literally rupture my intestinal lining, I’ve got nothing to worry about. It’s all part of the plan, right?

Somehow, I’m not convinced that a massive daily infusion of insoluble grain fiber is all that essential. And that “lubricating mucus” sounds an awful like the mucus people with irritable bowel syndrome complain about. From personal experience I can tell you that once I completed my exodus from grains, the IBS completely stopped. If you’re not yet convinced on the fiber issue I’ll refer you to Konstantin Monastyrsky’s Fiber Menace. Anyway, there’s plenty of fiber in the vegetables and fruit I eat. Which takes me to the next claim:

“You need the vitamins and minerals!”
You got me. I do need vitamins and minerals, like B1 and B2, magnesium and iron, zinc and potassium. But do I need to obtain them by eating a carb-heavy, bulky grain? No, no I don’t. You show me a serving of “healthy whole grains” that can compete – nutrient, vitamin, and mineral-wise – with a Big Ass Salad. What’s that? Can’t do it? Thought so.

“But it forms the foundation of the governmental food pyramid!”
You know, I should have just started the entire post with this one. I could have saved my fingers the trouble of typing and your eyes the trouble of reading. Governmental endorsements are not points in your favor, grain-eater; they are strikes against you. An appeal to authority (unless that “authority” is actually a preponderance of scientific evidence, of course) does not an effective argument make. Conventional Wisdom requires consistent, steady dissection and criticism if it is to be of any value.

There’s a reason grains are first and foremost on the list of foods to avoid when following the Primal Blueprint: they are completely and utterly pointless in the context of a healthy diet. In fact, if your average unhealthy person were to ask for the top three things to avoid in order to get healthy, I would tell them to stop smoking, to stop drinking their calories (as soda or juice), and to stop eating grains. Period. Full stop. They really are that bad.

I’ve mentioned this time and again, but the fundamental problem with grains is that they are a distinctly Neolithic food that the human animal has yet to adapt to consuming. In fact, cereal grains figured prominently in the commencement of the New Stone Age; grains were right there on the forefront of the agricultural revolution. Hell, they were the agricultural revolution – einkorn wheat, emmer, millet, and spelt formed the backbone of Neolithic farming. They could be stored for months at a time, they were easy enough to grow in massive enough quantities to support a burgeoning population, and they promoted the construction of permanent settlements. Oh, and they were easily hoarded, meaning they were probably an early form of currency (and, by extension, a potential source of income inequality). And here’s the kicker: they were harsh, tough things that probably didn’t even taste very good. It also took a ton of work just to make them edible, thanks to their toxic anti-nutrients.

Toxic anti-nutrients? Do tell.
Living things generally do not want to be consumed by other living things. Being digested, for the most part, tends to interrupt survival, procreation, propagation of the species – you know, standard stuff that fauna and flora consider pretty important. To avoid said consumption, living things employ various self defense mechanisms. Rabbits, for example, with their massive ears, considerable fast-twitch muscle fibers, and nasty claws, can usually hear a predator coming, outrun (out-hop?) nearly anything, and (in a pinch) slash a tender belly to shreds. Blue whales are too big to fit into your mouth, while porcupines are walking reverse pincushions. Point is, animals have active defense mechanisms. They run, fight, jump, climb, fly, sting, bite, and even appeal to our emotions (if you’ve ever seen a puppy beg for a treat with sad eyes, you know that isn’t just accidental cuteness) in order to survive. All the while, predators are constantly evolving and generating adaptations.

Plants, though, are passive organisms without the ability to move, think, and react (for the most part). They must employ different tactics to ensure propagation, and they generally have to rely on outside forces to spread their seed. And so various methods are “devised” to dissuade consumption long enough for the seed to get to where it’s going. Nuts have those tough shells, and grains have the toxic anti-nutrients, lectins, gluten, and phytates. (Of course there are some obvious exceptions. Fruits are tasty, nutritious, and delicious so that animals will eat them whole and poop out the seeds, preferably into some fertile soil. The seed stays intact throughout the digestive process; it is indigestible by design. No seed “wants” to be digested, because this would defeat the purpose. They “want” to be swallowed, or borne by the wind, or carried by a bee to the next flower, but they do not want to be digested.)

Some animals are clearly adapted to grain consumption. Birds, rodents, and some insects can deal with the anti-nutrients. Humans, however, cannot. Perhaps if grains represented a significant portion of our ancestral dietary history, things might be a bit different. Some of us can digest dairy, and we’ve got the amylase enzyme present in our saliva to break down starches if need be, but we simply do not have the wiring necessary to mitigate the harmful effects of lectins, gluten, and phytate.

Lectins are bad. They bind to insulin receptors, attack the stomach lining of insects, bind to human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity”. Fun stuff, huh?


Gluten might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the proteins giladin and glutenin. Around 1% of the population are celiacs, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous. We’re talking compromised calcium and vitamin D3 levels, hyperparathyroidism, bone defects. Really terrible stuff. And it gets worse: just because you’re not celiac doesn’t mean you aren’t susceptible to the ravages of gluten. As Stephan highlights, one study showed that 29% of asymptomatic (read: not celiac) people nonetheless tested positive for anti-gliadin IgA in their stool. Anti-gliadin IgA is an antibody produced by the gut, and it remains there until it’s dispatched to ward off gliadin – a primary component of gluten. Basically, the only reason anti-gliadin IgA ends up in your stool is because your body sensed an impending threat – gluten. If gluten poses no threat, the anti-gliadin IgA stays in your gut. And to think, most Americans eat this stuff on a daily basis.

Phytates are a problem, too, because they make minerals bio-unavailable (so much for all those healthy vitamins and minerals we need from whole grains!), thus rendering null and void the last, remaining argument for cereal grain consumption.

What, then, is the point to all this grain madness? Is there a good reason for anyone (with access to meat, fruit, and vegetables, that is) to rely on cereal grains for a significant portion of their caloric intake?

The answer is unequivocally, undeniably no. We do not need grains to survive, let alone thrive. In fact, they are naturally selected to ward off pests, whether they be insects or hominids. I suggest we take the hint and stop eating them.

WEDNESDAY WOD

11/18/09

Warm Up:
500 M Row
15 Pull Ups
15 Box Jumps

WOD:
50 Double Unders
25 KB Air Squats
15 KB Swings (53lb/35lb)
15 Situps
5rds for Time

Congrats Nick!

Congratulations to Nick Rozell for attaining his Level 1 CrossFit Certification this past weekend at Rainier CrossFit in Puyallup!

111709

Warm Up
Deadlift 5-5-5

Wod
AMRAP in 12min
5 Medball Push Ups
5 Medball Cleans
10 Medball Lunges (5 each leg)

111609 WOD

Warm-up:
20 OHS w/ PVC
10 back extensions
3 rounds

WOD:
Ten rounds for time of:
12 Burpees
12 Pull-ups

Winter Pineapple Classic

What a blast for such a great cause. Next year we would like to have more members join in on the fun. Its still not too late to make donations. You have until Dec 4,2009 to make pledges. Please visit: Winter Pineapple Classic

King Crossfit would like to thank the following members who participated in this years Pineapple Run:
Trinh Legaspi
Clarence Yuen
Melyssa Schug
Kyle Smith
Kara Huertas
Karlie Drexler
Marizel Yuen
Jade Garrison
Mark Kaseumsouk
Rhea deJesus
Scott Powers
Leah Lessard
Damien Schug
Alicia Smith
Michael Foote
Brant Weber
Russel Lessard
David Thai

111309 WOD

Warm-up:
Suicide Drill w/ 3 burpees
7 rounds

WOD
For time:
800m Row
21-18-15-12-9-6-3 reps of:
Wallball
KB Swing
800m Row

Thursday WOD

11/12/09

Warm UP:
500M ROW
25 KB SWINGS
10 Pull Ups
3 RDS

WOD:
21 Medicine Ball Cleans
21 Knee to Elbows
21 Push Ups
22 High Knee Toe Touches
20 AMRAP

111109

Warm Up
Front Squat 3-3-3



WOD
2 min. double unders
1 min. sit ups
90 sec. double unders
45 sec. sit ups
60 sec. double unders
30 sec. sit ups
30 sec. double unders
15 sec. sit ups

111009 WOD

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

WOD:
500m row
9 burpees
12 pull-ups
15 box jumps
3 rounds for time

Since we only have 6 rowers please get started promptly.

Monday

WARM UP
2 rounds of:
25 double unders
25 push ups
25 sit ups

WOD
Teams of 3
- 250m row
- push press
- kb swings
One person rows, while one person performs push press, and the third team mate does the kettle bell swings. Rotate stations once the person rowing reaches 250m. Once 300 push presses and 300 kettle bells swings have been completed, record your time.

Saturday

Warm Up:
500m Row
15 Push Ups
20 Lunges
2 RDS

WOD:
40 Double Unders
15 Knees to Elbow
15 Burpees
10 Thrusters (95lb/65lb)

20min AMRAP

Friday WOD Results

From Drop Boxtable style="width:auto;">

From Drop Box

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From Drop Box

110609

Warm Up
Deadlift 3-3-3

Wod
Complete 21/15/9 of the following:
-Medball Cleans
-Clapping Push Ups
-Box Jump

Thursday WOD Results

From Drop Box

From Drop Box

DJ ASIA in da HOUSE

From Drop Box

110509 WOD

Warm-up:
1000m row

WOD:
5 rounds for time of:
2 muscle-ups or 15 pull-ups
20 wall balls
8 Sumo dead-lift high pull (115 for men / 52lb KB for women)

Wednesday

WARM UP
3 rounds of:
30 double unders(4:1 singles)
15 knees to elbows
15 air squats

WOD
-10 KB swings
1,400m run
-20 KB swings
700m run
-30 KB swings
400m run
-40 KB swings
300m run

From Drop Box

From Drop Box

How to Maintain Muscle While Losing Weight - from www.marksdailyapple.com

“Losing weight” is insufficient terminology. It’s too vague, too unspecific. When a person sets out to lose weight, just what are they trying to lose? Bone density? Muscle mass? Organ weight? Of course not – they’re generally looking to lose adipose tissue. People want to burn body fat, and they want to do it without negatively impacting the more beneficial sources of (corporeal) gravitas. Simply put, you want to lose fat, not muscle. The only problem is that the popular methods for shedding weight often result in excessive (but really, any amount is excessive) muscle loss, too. I’m talking, of course, about precisely the practices I rail against in the Primal Blueprint – Chronic Cardio, ultra low-cal/low-fat ascetic dieting, and other trappings of Conventional Fitness Wisdom. Granted, adhering to any, individually or in concert, will probably help you lose weight, but a ton of it will come from your lean mass (not to mention bones and organs). That said, if you’re going for skinny-fat chic or the waiflike, undernourished look, feel free to run fifteen miles a day and live off canned tuna and rice cakes. The scale will drop, and you won’t be weighed down by that pesky musculature any longer.


But you don’t want that (do you?). You want a strong, lean body. You want to maintain your agility, your power, your strength, and your agreeable appearance. You want to burn fat while maintaining (or even building upon) your existing muscle. Heck, if you’re mostly interested in burning fat, you need the muscle. Muscle is a hungry, wasteful thing. It craves protein and fat to run effectively, along with a bit of glycogen every now and then to fuel up. Next to the organs and the brain, your muscle mass is one of the biggest consumers of energy in the body, and the more you have, the better your fat loss. It’s a delicious cycle – the right kind of exercise spares muscle and burns fat, and more muscle with reduced body fat allows you to do the right kind of exercise.

To make sure you’re losing the right kind of weight, you have to chart your progress. It’s a little more complicated than just watching your total weight, though. In fact, you don’t even really need the scale anymore. Well, you can keep it around, but don’t get too comfortable; your meetings will be fleeting and infrequent from here on out. Spend a little quality time alone, if you must. Get your fill of each other, because you’re going to be using an entirely different set of barometers to monitor your weight loss: eyes, ears, belts, and weights.

Eyes
Check yourself out. Don’t hover in front of the mirror, though. Strip down to the bare essentials and take full body snapshots, making sure to space them out every few days. A lot of people tend to obsess over minor daily fluctuations, but you’re not going to see a whole lot of visual differences that quickly. Five days, six days, or definitely a week, however, can be enough time to notice a difference in a direct comparison. Look out for misshapen lumps, sagging chests, flabby underarms – all signs that you’re losing muscle and maintaining fat.

Ears
If you’re doing it right, you should be getting noticed. Whether it’s a significant other, a co-worker, or friends, people will compliment you. Heed their words. When people say, “You’ve lost weight!” (and they’re not your grandmother clicking her tongue in disapproval) and, “You look stronger and healthier!” it means you’re on the right track. Take it as a sign.

Belts
Losing fat and maintaining muscle means dropping pants sizes. Using an extra notch on the belt is good. Having to buy an entirely new belt is better. Using a hole punch to create new holes because you can’t afford a new belt is pretty bad – but at least you’re still losing fat.

Weights
The best way to ensure you’re maintaining muscle mass is to chart your progress in the weight room. Muscle loss is accompanied by a reduction in strength, so if you find yourself failing to hit the marks you used to destroy with ease, you’re probably eating muscle. It’s a bad sign if you’re dropping weight and doing fewer pull-ups than before.

(You can also use body fat testing to get actual numbers, but I’m a big fan of the above methods. How you feel, look, and lift is going to be enough of a marker for most people.)

Okay, those are a few ways to monitor your progress (or lack thereof), but what about actually doing it? What should we be eating, and how should we be exercising? Short answer: follow the PB way. Eating a high-fat, moderate protein, low-carb diet is pretty crucial in our everyday life, and it’s no different now. Minimizing our insulin load while filling up on fats, meat, and veggies is just as important. Likewise, lifting heavy things and running really fast every once in awhile are keys to promoting fat mobilization and muscle maintenance. You could even just check out the last post I did on building muscle and for the most part all that stuff will apply, too.

But there are a few specifics that bear repeating, and a few areas where today’s advice differs slightly from that of the previous muscle-building post.

Intermittent Fasting
IF is perhaps your greatest tool when losing weight and maintaining muscle. It increases insulin sensitivity (good for mobilizing adipose tissue), promotes the secretion of growth hormone (a muscle sparing, fat burning hormone), and reduces body fat. What’s not to love? It’s almost like the human body’s response to IF was designed specifically for our current predicament. Hmm, I wonder if Grok ever found himself in a situation where food was scarce and muscle mass was precious… For extra benefits, exercise in a fasted state and wait at least an hour before you eat something.

Avoid Excess Chronic Cardio
I know, I know, those words probably still sound like sacrilege to a few of you, but it’s true that constant, Chronic Cardio is catabolic – it retards muscle growth, interrupts protein synthesis, and can even reduce existing muscle mass. Too much exercise (especially highly stressful long distance steady state stuff) releases cortisol, a vitally important “flight-or-flight” hormone that can be incredibly damaging in unnaturally large amounts. In Grok’s day, cortisol would have kicked in when he needed it to jog his senses and get him focused on surviving a momentary threat; nowadays, we’re pelted with stress from all angles, and our body doesn’t differentiate between artificial stress (like work, traffic, or money) and “real” threats. Chronic Cardio is just another unnaturally stressful situation we subject ourselves to, and cortisol is happy to help – except all that help packs on the pounds and eats away at our muscles.

Make Sure You Sprint
Besides, sprinting (or really, any exercise that stimulates lactate production) is a great way to increase growth hormone production and burn body fat while maintaining fast twitch musculature. GH, fasting, sprinting, fat mobilization… it all seems to fit together, huh?

Lift Heavy Things
You fail to move it, you’ll lose it. You can’t forget about lifting, whether it’s with a heavy barbell or your own weight. Resistance training increases bone density, which is an important factor in healthy body weight, and it (obviously) also increases (or maintains, depending on your diet/intensity) muscle mass. Oh, and I probably don’t even have to say it, but heavy lifting (especially compound exercises like squats and deadlifts) also stimulates growth hormone production.

Don’t Go Overboard on the Food
You’re not trying to pack on weight – even if it’s muscle – so there’s no need to stuff yourself. When you’re not fasting, just eat normally. Eat your fill, and stop when you want. Just keep those carbohydrates low, no more than 50g or so for most people, and don’t obsess over calorie counting (in either direction). Focus on saturated and monounsaturated fats (with some fish oil to supplement) and take in about a gram of protein for every pound of lean body mass.

Again, you’d be pretty safe just following the normal Primal eating and exercise plans, getting plenty of rest, minimizing stress, and fasting once in awhile, but I figured a quick and dirty guide with a few clarifications would help ensure you achieve fat loss without sacrificing muscle mass. It’s just too bad that most of the mainstream assumes muscle loss accompanies weight loss – if they even consider it. Let’s hope a few outsiders stumble upon this and realize weight loss doesn’t have to be a compromise.

2 Crossfitters and 1 chalk bucket

WOD Results November 3rd 2009

From Drop Box

From Drop Box

110309 WOD

"Cindy"

5 pull-ups
10 push-ups
15 air squats

AMRAP for 20 minutes

SPD Officer gunned down while on duty

Our heartfelt condolences go out to Jen Morris as she lost a colleague with the Seattle Police Department on Saturday. Oftentimes we fail to realize how important our civil servants are to us. They risk their lives for us on a daily basis. If you have a moment please say thank you to the following King CrossFit athletes:
Jen Morris - Seattle Police Department
Jed Tan - Federal Way Police
Scott Powers - State Trooper
Kyle Smith - State Trooper
Brent Mertens - State Trooper
Nick Rozell - Maple Valley FD
Tim Smith - Renton FD
James Moquin - Renton FD
Ryan Montero - Kent FD
Marvin Oakrum - Kent FD
Jessi Nemens - Kent FD
Kim Powers - King County Corrections

Halloween Party Pictures

Thanks to all who attended our Halloween party / Coach Ron's bday party. Awesome costumes, great music (Thanks J-Tyme) and most of all great company! Can't wait til next year!

Open Gym Today from 5pm to 7pm

Hard to believe, but all 4 trainers are sick today. We will, however, have an open gym from 5pm to 7pm. There will not be a 7pm class today. Thank you for your understanding.

110209

Warm Up
4 Rounds of
15 Burpees
20 Sit Ups
20 Lunges (10 Each Leg)

WOD
4Rounds of
400 M Run
50 Air Squats