Final WOD for 2009!

Warm-up:
1000m row
Group stretch

WOD:
21 Double-unders
15 KB Swings
9 Knees-to-elbows

AMRAP for 20:10

Happy New Year!

Wed Pics

Wednesday WOD

WARM UP
2 rounds of:
20 kb swings
20 box jumps
20 ab mat sit ups

WOD
Round 1:
Maximum PULL UPS for 3 MINUTES
Maximum PUSH UPS for 2 MINUTES
Maximum AIR SQUATS FOR 1 MINUTE

Round 2:
Maximum PUSH UPS for 3 MINUTES
Maximum AIR SQUATS UPS for 2 MINUTES
Maximum PULL UPS FOR 1 MINUTE

Round 3:
Maximum AIR SQUATS for 3 MINUTES
Maximum PULL UPS for 2 MINUTES
Maximum PUSH UPS FOR 1 MINUTE


Rest 2 minutes in between rounds

A new twist to some basic bodyweight movements. "Form" and "Full Range of Motion" or they do not count.

Tuesday WOD

12/29/09

Warm Up:
50 Double Unders
15 Back Extensions
15 Burpees
3Rds

WOD: "Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time

Named WOD. Make sure you track your time in your notebooks.

3,2,1 GO!!!

Monday Pics

122809

Warm Up
Burgner Warm Up




WOD
5 Rounds of:
1 Snatch + 10 Overhead Squats
1 Snatch + 10 Overhead Squats
15 Pull Ups

Boxing Day WOD

Warm Up:
2 rounds of:
20 push ups
20 air squats
20 sit ups
20 box jumps

WOD
5 wall ball shots
1400m Run
10 wall ball shots
700m Run
15 wall ball shots
400m Run
20 wall ball shots
300m Run
25 wall ball shots
200m Run

12 Days of Christmas

12 Days of Christmas

400 Times

Twelve Days of Christmas WOD

Warm-up:
1000m row
Group stretch


The Twelve days of CrossFit.

On the first day of Christmas my coach gave to me a 100m sprint.

On the second day of Christmas my coach gave to me two burpees and a 100m sprint.

On the third day of Christmas my coach gave to me a three knees-to-elbows, two burpees, and a 100m spint.

On the fourth day of Christmas my coach gave to me four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the fifth day of Christmas my coach gave to me five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the sixth day of Christmas my coach gave to me six air-squats, five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the seventh day of Christmas seven ring dips, six air-squats, five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the eighth day of Christmas my coach gave to me eight ab-mat sit-ups, seven ring dips, six air-squats, five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the ninth day of Christmas my coach gave to me nine box jumps, eight ab-mat sit-ups, seven ring dips, six air-squats, five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the tenth day of Christmas my coach gave to me ten wall balls, nine box jumps, eight ab-mat sit-ups, seven ring dips, six air-squats, five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the eleventh day of Christmas my coach gave to me eleven med-ball cleans, ten wall balls, nine box jumps, eight ab-mat sit-ups, seven ring dips, six air-squats, five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

On the twelfth day of Christmas my coach gave to me twelve double-unders, eleven med-ball cleans, ten wall balls, nine box jumps, eight ab-mat sit-ups, seven ring dips, six air-squats, five pull-ups, four clapping push-ups, three knees-to-elbows, two burpees, and a 100m spint.

The Paleo Diet Book

If you want to learn more about the Paleo Diet I highly recommend purchasing this book.

For frequently asked questions, click here.

Wednesday's WOD

12/23/09
Warm Up:
25 Air Squats
25 Sit Ups
10 Pull Ups
3 Rd's

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 (53lb/35lb)
50 Walking Lunges or Stationary Lunges
50 Cal Row
For Time. Scale the WOD as needed.

(The Double Unders must be done first and the Row must be done last. Everything else can be done in any order.)

FYI. We did this workout on 10/15/09. Hopefully you wrote down your time and saw improvement.

3,2,1 GO!!!!

122209

Warm Up
Bench Press 5-5-5

WOD
Annie
50-40-30-20-10
Double Unders
Sit Ups

More Paleo...

Click here for more info & resources regarding the Paleo Diet in preparation for our upcoming Paleo Challenge.

122109 WOD

WARM UP
500m row
15 Jumping Squat
50 Double Unders (200 Singles)


WOD
100ft. Walking Lunge (overhead bumper or dumbell)
21 Pull ups
21 Sit ups
21 Push ups
100ft. Walking Lunge
18 Pull ups
18 Sit ups
18 Push ups
100ft. Walking Lunge
15 Pull ups
15 Sit ups
15 Push ups
100ft. Walking Lunge
12 Pull ups
12 Sit ups
12 Push ups
100ft. Walking Lunge
9 Pull ups
9 Sit ups
9 Push ups
100ft. Walking Lunge
6 Pull ups
6 Sit ups
6 Push ups

Saturday

WARM UP
Obstacle course

WOD - HELEN (Rain or Shine be ready)
3 Rounds of:
400m Run
21 KB Swings
12 Pull Ups

Here's a video for a little inspiration.

CrossFit Games 2010

The 2010 CrossFit Games site is up. Check it out here! There will be sectional qualifiers held at the Evergreen State Fairgounds in Monroe on February 27 and 28. We're hoping to field a team to compete at the games in Aromas, California, so if you are interested let Ron Panleo know ASAP.

Do you know where you stand with your CrossFit training? If not, you are probably not getting the most out of this amazing program. Here are the top 6 reasons you might not be seeing results.

1. Nutrition. What should I eat? In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
2. Sleep. The second biggest hurdle to success. Get a minimum of 7-8hrs daily. More if you can. Without it, the body doesn't have time to repair itself, you get run down, give less than 100% at the gym, get sick and miss training. Then the cycle repeats over and over.
3. Intensity. CrossFit workouts are short. If you are going through the motions, you might as well save a few bucks and join Curves. You don't need to yell and scream, go until your hands bleed, or puke after every workout. BUT, nobody ever died from sweat, going without water for 10 minutes, or a calus on their hand. The point is to go as hard as you CAN, not as hard as you FEEL LIKE.
4. Frequency. 3-6 times per week is ideal. 3-6 times per month is a waste of time.
5. Logging. If you aren't logging your work, you are not doing CrossFit, period. One of CrossFit's main beliefs is in "measurable and repeatable results". How can you possibly improve your deadlift if you have no idea what you lifted last time? Are you getting better at pull-ups, or worse? Prove it. Numbers never lie and are the only real measurement that we have as to your progress.
6. Performance Goals. Related to point #5, CrossFit is about performance. If you chase performance, the asthetic that you want will follow. If you chase the asthetic at the expense of performance, you will quickly plateau and stop seeing improvements of any kind. You should CONSTANTLY be challenging yourself to learn a new skill.
   

Friday Morning Video

Friday's WOD

12/18/09

Warm Up:
500m Row
20 Push Ups
15 Box Jumps
3 RD's

WOD:
13,12,11,10,9,8,.....1
Medicine Ball Cleans
Push Press (95lb/65lb)
Sit Ups
For Time

3,2,1 Go...

Clarence Deadlift 405x3

Thursday Pics

121709

Warm Up
3 Rounds of
10 Lunges (each leg)
20 PVC Over Head Squats
10 Back Extensions

WOD
Dead Lift 3-3-3-3-3

Wednesday Video

Mon, Tues & Wed Pics

121609 WOD

Warm-up:
15 knees-to-elbows
15 air squats
25 double-unders (50 singles)
3 rounds

WOD:
For time:
500m Row
21-18-15-12-9-6-3 reps of:
Pull-ups
Box jumps
KB Swing M:24kg F:16kg
Push-ups
Finish with 100 double-unders

Please welcome our newest trainer: Nick Rozell

As many of you know, King CrossFit member, Nick Rozell aka "Firebreather" recently completed his Level 1 CrossFit Cert and we've ask him to join our staff as our newest trainer. Also wanted to congratulate Nick for getting hired on with Central Pierce Fire & Rescue. Great work Nick!

What is the Paleo (Paleolithic) Diet?

In preparation for our Paleo Challenge that we've been talking about, I wanted to re-post the following video regarding the Paleo diet.



In the next several days, we'll be providing you with more information regarding the Paleo diet and details about our upcoming challenge which will begin on Jan 4th. We will offer some fun prizes and 1 free month of unlimited classes.

Tuesday

WARM-UP
2 Rounds of:
25 double unders
20 push ups
15 pull ups


WOD - FOOTBALL
We did this WOD after Thanksgiving. Only a handful of us did it, so let's give it another go.


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.

Monday WOD

12/14/09
Warm Up:
500M Row
25 Push Ups
25 Sit Ups

WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(Courtesy of Crossfit Overload)

3,2,1 GO!!!!

121209

Warm Up
700 Meter Run
500 Meter Row
40 Med Ball Cleans

WOD
AMRAP in 15min of:
7 Jumping Lunges (each leg)
7 Clapping Push Ups
7 Pull Ups

121109 WOD

Warm-up:
10 air-squats
10 burpees
25 doubles-unders
3 rounds

WOD:
"Karen"
150 wall balls for time

Finisher:
No leaving the box without getting your PR or benchmark on one of the following:
250m row
500m row
1000m row

THURSDAY

There will be NO 4:30PM Express Class today.

WARM UP
3 Rounds of:
Suicides

WOD
50 Kettle Bell Swings - 10 Ab mat sit ups
40 KB Swings - 20 Ab mat sit ups
30 KB Swings - 30 Ab mat sit ups
20 KB Swings - 40 Ab mat sit ups
10 KB Swings - 50 Ab mat sit ups

WEDNESDAY WOD

12/09/09

Warm Up:
Obstacle Course

WOD:
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.

(FYI.. Please score each calorie on the rower for the 8 rounds. Not the total calorie generated.)

Finisher:
Pizza

PIZZA PARTY

Wednesday, December 9th
REMINDER:
We will be having our pizza party this evening after the 5pm WOD. Please join us at the BOX to enjoy some pizza and do our part to say thanks to all the service men and women.
We will be buying the pizzas from PAPA JOHNs, all the proceeds from the sale of the pizzas on December 8th and 9th will be donated to the families of the 4 fallen Lakewood officers.
See you guys at the box!

High Knee Toe Touches

120809

Warm Up
3 rounds of
50 Double Unders
20 Mountain Climbers (10 each leg)
10 PVC Pass throughs

WOD
Over Head Squats 3-3-3

Finisher - Tabata high knee toe touches

120709 WOD

Warm-up:
500m row
20 box jumps
20 push-ups
2 rounds

WOD:
10 strict pull-ups (or 15 kipping)
20 burpees
30 KB swings
40 sit-ups
50 wall balls
40 sit-ups
30 KB swings
20 burpees
10 strict pull-ups (or 15 kipping)
Finish w/ 100 double-unders or 400 singles

Finisher:
Tabata squats (Bottom-to-bottom)

Saturday morning Fran

Saturday

WARM UP
- Ballistic and Static Stretches done as a group

WOD
- Starts in "F" and ends in "N"



FINISHER
-Core "Tabata"

Friday's WOD

12/04/09

Warm Up:
35 Push Ups
25 Sit Ups
10 Dips
3 RD's

WOD:
21-15-9
Box Jumps
Knees to Elbows
Wall Ball
500M Row after each Round. (If a Rower is not available 75 Double Unders)

3,2,1 GO!!!!

Support the Families of the Fallen Police Officers

As many of you know, last week we lost 4 Lakewood Police officers to a senseless act of violence. The officers were all married and left a total of 9 children behind. On December 8 and 9 all Papa Johns Restaurants in the Puget Sound area will be donating 100% of their profits to support the 4 fallen police officer's families. To show our support King CrossFit will be providing Papa Johns pizza to our members on December 9th after the 5pm class. I know it's not Zone or Paleo friendly, but it's definitely for a good cause.

Let us know if you plan on being at the box by responding in the comments section below.

120309

Warm Up

Press 3-3-3

Push Press 3-3-3

WOD

1000 M Max Effort Row

What do you think of during a WOD? Me personally...nothing, most of the time I can tell what your thinking, usually its written all over your face....and I love those smiles!!! Here is good article to help get your mind set for that next WOD.

Mechanistic vs Meta-Exercise

120209 WOD

Warm-up:
1000m row or 700m run
15 burpees

WOD
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
for time

FULL RANGE OF MOTION FOR EACH MOVEMENT!!!

Tuesday

WARM UP
2 Rounds of:
25 double unders
20 air squats
15 pull ups

WOD
5 Rounds of:
20 weighted lunges (10 each leg / hold bumper plate overhead)
20 push ups
20 med ball cleans
20 KB swings