Team WOD:
3000m ROW
100x Thrusters M #95/ F #65
Movement standards:
* Starting position from clean
* Full squat hip bellow parallel
* Full extension of the legs and knees on the top with locked elbows, head through the arms. The judge needs to see at least partial ear.
* The bar can be dropped and reset through clean for next rep
300x American Kettlebell Swing M #1.5 pood/ F #1 pood
Movement Standards:
* The kettlebell has to reach over the head with locked elbows done by powerful hip drive
* Full extension of knees, hip, and arms
* Head through the arms
FORMAT:
A TEAM OF THREE ATHLETES WORKING AT THE SAME TIME (AT LEAST 1 FEMALE and 1 MALE)
1 ATHLETE WORKING AT ONE STATION, AFTER A MINUTE ALL ATHLETES WILL ROTATE TO THE NEXT EXERCISE.
2 JUDGES WILL BE ASSIGNED FOR EACH TEAM (one counting thrusters, other KB swing).
MAX TIME ALLOWED TO FINISH ALL REPS and METERS IS 20 MINUTES.
WHEN REPS OR METERS FOR THRUSTERS, SWINGS OR ROW ARE FINISHED, THAT STATION WILL BE A REST STATION.
TIME IS CALLED WHEN ALL REPS AND METERS ARE COMPLETE.
SCALING IS ALLOWED.
Saturday, January 30, 2010
Friday, January 29, 2010
Happy Friday
WARM UP
2 rounds of:
-20 back extensions
-20 knees to elbows
WOD
40 wall balls / 10 double unders
30 wall balls / 20 double unders
20 wall balls / 30 double unders
10 wall balls / 40 double unders
as always,4:1 for singles
2 rounds of:
-20 back extensions
-20 knees to elbows
WOD
40 wall balls / 10 double unders
30 wall balls / 20 double unders
20 wall balls / 30 double unders
10 wall balls / 40 double unders
as always,4:1 for singles
Having Trouble Losing Weight
17 Reasons You’re Not Losing Weight
1. You think you’re eating healthy, but aren’t.
2. You’re under too much stress.
3. You need to watch your carb intake.
4. You’re adding muscle.
5. You’re not active enough.
6. You’re lapsing into Chronic Cardio.
7. You still haven’t tried IF.
8. You’re eating too much.
9. You haven’t overcome bad habits or developed good ones.
10. You haven’t purged and Primalized your pantry.
11. You’ve reached a healthy homeostasis.
12. You’re low on willpower.
13. You’re full of excuses.
14. You haven’t actually gone Primal!
15. You’re not getting enough sleep.
16. You haven’t given it enough time.
17. You’re eating too much dairy.
For the full article, click on the link below.
http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/
1. You think you’re eating healthy, but aren’t.
2. You’re under too much stress.
3. You need to watch your carb intake.
4. You’re adding muscle.
5. You’re not active enough.
6. You’re lapsing into Chronic Cardio.
7. You still haven’t tried IF.
8. You’re eating too much.
9. You haven’t overcome bad habits or developed good ones.
10. You haven’t purged and Primalized your pantry.
11. You’ve reached a healthy homeostasis.
12. You’re low on willpower.
13. You’re full of excuses.
14. You haven’t actually gone Primal!
15. You’re not getting enough sleep.
16. You haven’t given it enough time.
17. You’re eating too much dairy.
For the full article, click on the link below.
http://www.marksdailyapple.com/17-reasons-youre-not-losing-weight/
Thursday, January 28, 2010
King CrossFit on the CrossFit.com Main Site
Here's a cool video of King CrossFit during the good 'ol garage days posted on the CrossFit.com main site yesterday. Can't believe this was filmed almost a year ago. I wish they could see us now!
So how many of you miss the hill sprints...
Foundation CF Grand Opening
Foundation CrossFit will be having their Grand Opening on Sunday, January 31 from 11am to 4pm. The King's and Queen's will be there to check out their new box and possibly get a WOD in. Feel free to join us as we show our support for our CrossFit brother, Andrew Bueno.
Thursday WOD
Warm Up:
30 Sit-ups
30 KB Swings
20 Double Unders
WOD:
Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups
5 rounds for max reps. There is NO time component to this WOD.
Count your total reps
If you use a resistance band try and use one with less resistance than you normally use. Once you stop your done with the reps and your done!!!
Cool Down:
2000M Row
3,2,1 GO!!!
30 Sit-ups
30 KB Swings
20 Double Unders
WOD:
Lynne
Bodyweight bench press (e.g., same amount on bar as you weigh)
Pullups
5 rounds for max reps. There is NO time component to this WOD.
Count your total reps
If you use a resistance band try and use one with less resistance than you normally use. Once you stop your done with the reps and your done!!!
Cool Down:
2000M Row
3,2,1 GO!!!
Wednesday, January 27, 2010
012710 WOD
Here's who we have to blame for this insanity. Our good friends at SnoRidge CrossFit, Tom & Michelle Nugent. Great WOD guys!
Now that's how you do an overhead squat!
Affiliate Challenge WOD
We are working with several local CF Affiliates in the area to have a monthly WOD challenge between our gyms. The last Wednesday of each month we will rotate with each gym picking a WOD that all of us will do. This month our friends at SnoRidge CrossFit chose the following WOD:
Box Jump (24"/20") and Overhead Squats (75#/55#)"
Every minute on the minute perform 10 box jumps and max rep Overhead Squats. After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats (75#/55#). Each sixty seconds you must stop to perform 10 box jumps. Stop when you complete 100 overhead squats.
Post number of box jumps and time required to get to 100 total OH Squat reps.
Box Jump (24"/20") and Overhead Squats (75#/55#)"
Every minute on the minute perform 10 box jumps and max rep Overhead Squats. After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats (75#/55#). Each sixty seconds you must stop to perform 10 box jumps. Stop when you complete 100 overhead squats.
Post number of box jumps and time required to get to 100 total OH Squat reps.
Tuesday, January 26, 2010
Monday, January 25, 2010
012510 WOD
Warm-up
500m row
15 push-ups
15 air squats
2 rounds
WOD:
7 rounds for time of
7 Thrusters (95/65)
7 Burpee box jumps
500m row
15 push-ups
15 air squats
2 rounds
WOD:
7 rounds for time of
7 Thrusters (95/65)
7 Burpee box jumps
Saturday, January 23, 2010
Saturday
WARM UP
4 Rounds of:
-10 clapping push ups
-25 ab mat sit ups
WOD
20 minute AMRAP
-20 box jumps
-20 wall balls
-20 double unders (4:1 or 80 singles)
-20 KB swings
4 Rounds of:
-10 clapping push ups
-25 ab mat sit ups
WOD
20 minute AMRAP
-20 box jumps
-20 wall balls
-20 double unders (4:1 or 80 singles)
-20 KB swings
Friday, January 22, 2010
To Oil or not to oil?
The Definitive Guide to Oils
Good article from www.marksdailyapple.com
Click the link below. A good read.
http://www.marksdailyapple.com/healthy-oils/
Good article from www.marksdailyapple.com
Click the link below. A good read.
http://www.marksdailyapple.com/healthy-oils/
Friday
01/22/2010
Warm Up:
25 KB Swings
10 Back Extensions
2 RDS
WOD:
21-15-9
Dead Lifts (BW)
Burpees
Box Jumps
25 Double Unders After Each Rd.
3,2,1 Go!!!
Warm Up:
25 KB Swings
10 Back Extensions
2 RDS
WOD:
21-15-9
Dead Lifts (BW)
Burpees
Box Jumps
25 Double Unders After Each Rd.
3,2,1 Go!!!
Thursday, January 21, 2010
CrossFit Level 1 Certification
We are proud to announce that King CrossFit will be hosting a Level 1 CrossFit Certification at the Renton Fire Training Center on May 8th and 9th. We would like to thank Lt. Tim Smith with the Renton Fire Dept for playing an instrumental part in making this happen.
If you are interested in signing up for the cert, click here.
If you are interested in signing up for the cert, click here.
012110
Warm Up
3 Rounds of
20 Lunges
20 Med Ball Cleans
WOD
4 Rounds of
30 High Knee Toe Touches
20 Push Ups
30 Air Squats
20 Push Ups
3 Rounds of
20 Lunges
20 Med Ball Cleans
WOD
4 Rounds of
30 High Knee Toe Touches
20 Push Ups
30 Air Squats
20 Push Ups
Wednesday, January 20, 2010
012010 WOD
Warm-up:
50 double-unders (200 singles)
20 box jumps
15 Overhead squat w/ PVC,
2 rounds, then
Shoulder dislocates
WOD:
5 Rounds for time:
10 Front Squats M:135 F:95
25 Pull Ups
50 double-unders (200 singles)
20 box jumps
15 Overhead squat w/ PVC,
2 rounds, then
Shoulder dislocates
WOD:
5 Rounds for time:
10 Front Squats M:135 F:95
25 Pull Ups
Tuesday, January 19, 2010
Tuesday
WARM UP
1,000m row followed by 3 rounds of:
20 back extensions
20 push ups
WOD
4 rounds of:
20 overhead weighted lunges (10 each leg)
10 burpees
20 knees to elbows
1,000m row followed by 3 rounds of:
20 back extensions
20 push ups
WOD
4 rounds of:
20 overhead weighted lunges (10 each leg)
10 burpees
20 knees to elbows
Monday, January 18, 2010
Myths and Truths About Soy
Another proof why Paleo is the real deal. Eat LEAN meats, seeds, nuts, vegetables and some fruits. NO processed foods and NO sugar!!!
Myths & Truths About Soy
Myth: Use of soy as a food dates back many thousands of years.
Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC), only after the Chinese learned to ferment soy beans to make foods like tempeh, natto and tamari.
Myth: Asians consume large amounts of soy foods.
Truth: Average consumption of soy foods in Japan and China is 10 grams (about 2 teaspoons) per day. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.
Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.
Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.
Myth: Soy foods provide complete protein.
Truth: Like all legumes, soy beans are deficient in sulfur-containing amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.
Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.
Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body; in fact, soy foods cause the body to require more B12
Myth: Soy formula is safe for infants.
Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth. Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system. Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys.
Myth: Soy foods can prevent osteoporosis.
Truth: Soy foods can cause deficiencies in calcium and vitamin D, both needed for healthy bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent osteoporosis in Asian countries-not soy foods.
Myth: Modern soy foods protect against many types of cancer.
Truth: A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased risk of cancer.
Myth: Soy foods protect against heart disease.
Truth: In some people, consumption of soy foods will lower cholesterol, but there is no evidence that lowering cholesterol improves one's risk of having heart disease.
Myth: Soy estrogens (isoflavones) are good for you.
Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons) of soy per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.
Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.
Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.
Myth: Phytoestrogens in soy foods can enhance mental ability.
Truth: A recent study found that women with the highest levels of estrogen in their blood had the lowest levels of cognitive function; In Japanese Americans tofu consumption in mid-life is associated with the occurrence of Alzheimer's disease in later life.
Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe) status.
Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS status for soy isoflavones following an outpouring of protest from the scientific community. The FDA never approved GRAS status for soy protein isolate because of concern regarding the presence of toxins and carcinogens in processed soy.
Myth: Soy foods are good for your sex life.
Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy consumption enhances hair growth in middle-aged men, indicating lowered testosterone levels. Japanese housewives feed tofu to their husbands frequently when they want to reduce his virility.
Myth: Soy beans are good for the environment.
Truth: Most soy beans grown in the US are genetically engineered to allow farmers to use large amounts of herbicides.
Myth: Soy beans are good for developing nations.
Truth: In third world countries, soybeans replace traditional crops and transfer the value-added of processing from the local population to multinational corporations.
Source : www.westonprice.org/soy
Myths & Truths About Soy
Myth: Use of soy as a food dates back many thousands of years.
Truth: Soy was first used as a food during the late Chou dynasty (1134-246 BC), only after the Chinese learned to ferment soy beans to make foods like tempeh, natto and tamari.
Myth: Asians consume large amounts of soy foods.
Truth: Average consumption of soy foods in Japan and China is 10 grams (about 2 teaspoons) per day. Asians consume soy foods in small amounts as a condiment, and not as a replacement for animal foods.
Myth: Modern soy foods confer the same health benefits as traditionally fermented soy foods.
Truth: Most modern soy foods are not fermented to neutralize toxins in soybeans, and are processed in a way that denatures proteins and increases levels of carcinogens.
Myth: Soy foods provide complete protein.
Truth: Like all legumes, soy beans are deficient in sulfur-containing amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.
Myth: Fermented soy foods can provide vitamin B12 in vegetarian diets.
Truth: The compound that resembles vitamin B12 in soy cannot be used by the human body; in fact, soy foods cause the body to require more B12
Myth: Soy formula is safe for infants.
Truth: Soy foods contain trypsin inhibitors that inhibit protein digestion and affect pancreatic function. In test animals, diets high in trypsin inhibitors led to stunted growth and pancreatic disorders. Soy foods increase the body's requirement for vitamin D, needed for strong bones and normal growth. Phytic acid in soy foods results in reduced bioavailabilty of iron and zinc which are required for the health and development of the brain and nervous system. Soy also lacks cholesterol, likewise essential for the development of the brain and nervous system. Megadoses of phytoestrogens in soy formula have been implicated in the current trend toward increasingly premature sexual development in girls and delayed or retarded sexual development in boys.
Myth: Soy foods can prevent osteoporosis.
Truth: Soy foods can cause deficiencies in calcium and vitamin D, both needed for healthy bones. Calcium from bone broths and vitamin D from seafood, lard and organ meats prevent osteoporosis in Asian countries-not soy foods.
Myth: Modern soy foods protect against many types of cancer.
Truth: A British government report concluded that there is little evidence that soy foods protect against breast cancer or any other forms of cancer. In fact, soy foods may result in an increased risk of cancer.
Myth: Soy foods protect against heart disease.
Truth: In some people, consumption of soy foods will lower cholesterol, but there is no evidence that lowering cholesterol improves one's risk of having heart disease.
Myth: Soy estrogens (isoflavones) are good for you.
Truth: Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons) of soy per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.
Myth: Soy foods are safe and beneficial for women to use in their postmenopausal years.
Truth: Soy foods can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.
Myth: Phytoestrogens in soy foods can enhance mental ability.
Truth: A recent study found that women with the highest levels of estrogen in their blood had the lowest levels of cognitive function; In Japanese Americans tofu consumption in mid-life is associated with the occurrence of Alzheimer's disease in later life.
Myth: Soy isoflavones and soy protein isolate have GRAS (Generally Recognized as Safe) status.
Truth: Archer Daniels Midland (ADM) recently withdrew its application to the FDA for GRAS status for soy isoflavones following an outpouring of protest from the scientific community. The FDA never approved GRAS status for soy protein isolate because of concern regarding the presence of toxins and carcinogens in processed soy.
Myth: Soy foods are good for your sex life.
Truth: Numerous animal studies show that soy foods cause infertility in animals. Soy consumption enhances hair growth in middle-aged men, indicating lowered testosterone levels. Japanese housewives feed tofu to their husbands frequently when they want to reduce his virility.
Myth: Soy beans are good for the environment.
Truth: Most soy beans grown in the US are genetically engineered to allow farmers to use large amounts of herbicides.
Myth: Soy beans are good for developing nations.
Truth: In third world countries, soybeans replace traditional crops and transfer the value-added of processing from the local population to multinational corporations.
Source : www.westonprice.org/soy
Monday's WOD
01/18/10
Warm Up:
Ballistic Stretching
500m ROW and 50 Double Unders
1 Round
WOD:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points.
3,2,1 Go !!!
Warm Up:
Ballistic Stretching
500m ROW and 50 Double Unders
1 Round
WOD:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points.
3,2,1 Go !!!
Saturday, January 16, 2010
Fit as King / Paleo Challenge - Week 1
Well...week 1 of the "Fit as a King/Paleo Challenge" is over and we're proud of all you for hanging in there. Please continue to log your daily food intake and keep track of how often you come into the box for a workout. There may be a few athletes who have not done the baseline workout yet. If you're one of them, please ask one of the trainers to time you.
This coming week we'll be having a Paleo dessert contest. For those of you who want to earn up to 15 extra points please bring a Paleo dessert on Wednesday or Thursday.
This coming week we'll be having a Paleo dessert contest. For those of you who want to earn up to 15 extra points please bring a Paleo dessert on Wednesday or Thursday.
Friday, January 15, 2010
011510 WOD
Warm-up:
Overhead Squats
3-3-3
WOD:
"Cindy"
5 pull-ups
10 push-ups
15 squats
AMRAP for 15 minutes
Overhead Squats
3-3-3
WOD:
"Cindy"
5 pull-ups
10 push-ups
15 squats
AMRAP for 15 minutes
Thursday, January 14, 2010
The Big Climb - March 21st
I've registered King CF for The Big Climb. If you're interested in joining our team, go to The Big Climb website and under the registration tab click on "join a team". Our team name is King CrossFit.
Thursday
Warm Up
3 rounds of:
15 back extensions
15 push ups
15 double unders
WOD
800m row
30 wall balls
30 sit ups
30 burpees
30 KB swings
800m row
3 rounds of:
15 back extensions
15 push ups
15 double unders
WOD
800m row
30 wall balls
30 sit ups
30 burpees
30 KB swings
800m row
Wednesday, January 13, 2010
Pushing Through and Pushing Yourself
If you exercise, you've no doubt had a moment when, inexplicably, you hit a wall (specially if you CrossFit). Your energy drains away, your heart rate shoots up even further and it feels like someone secretly strapped an additional 10-lb weights to your feet. At that moment, you have a choice: You can quit or you can push through that fatigue and finish your workout. Quitting may be the right choice, but, there are also good reasons to take on that challenge. It is in pushing your boundaries that you become stronger, both physically and mentally.
So, how do you keep going when your energy is waning? A little mental maneuvering can help you get through a tough workout.
Visualize and/or Write down goals like:
- I want to get stronger
- I want to lose weight
- I want to have more energy
- I want to feel good about myself
- I want to look good for an upcomming tropical holiday
- I want to look good for my wedding/high school reunion/future
You can even turn it into a mantra, repeating silently "I'm getting stronger" or "I'm losing weight" with each step forward. It may sound a little cheesy but, when you're in the moment, the right thought can be the difference between quitting and succeeding.
When ever you feel like stopping, remember those goals and why you're working out in the first place.
Visualize Success:
Athletes often use this trick to get through their training because it can improve performance and provides the boost they need to keep moving, even when they're tired. Use this trick yourself by picturing yourself finishing your workout. Imagine how you'll feel - satisfied, proud of yourself, confident and ready to face the rest of the day. And don't just picture yourself finishing the workout, imagine you're gliding through it effortlessly. Visualize your body operating in perfect sync - shoulders down, breathing relaxed and stride confident. Just the thought of your body operating like a well-oiled machine can change your posture and, perhaps, even your perception of how your body feels.
More often than not, the coaches at KING CF will tell athletes to slow down or go with a lower weight. We preach form over speed, again and again. As athletes get stronger, we may encourage / challenge you to use heavier weights or go a little faster. This is because, we know you are capable of doing so. Do not get too comfortable. Make sure to challenge yourselves. Do not concentrate solely on your time but also the equipment used. By challenging yourself, you eliminate chances of plateau on your performance.
So trust your coaches when we say "go up in weight" or "don't let go of the bar", we are merely telling you that you have made improvements and now stronger. YES, CrossFit is hard. But look at the progress you all have made. Time to step it up and get to the next level!!! Happy WODs!
So, how do you keep going when your energy is waning? A little mental maneuvering can help you get through a tough workout.
Visualize and/or Write down goals like:
- I want to get stronger
- I want to lose weight
- I want to have more energy
- I want to feel good about myself
- I want to look good for an upcomming tropical holiday
- I want to look good for my wedding/high school reunion/future
You can even turn it into a mantra, repeating silently "I'm getting stronger" or "I'm losing weight" with each step forward. It may sound a little cheesy but, when you're in the moment, the right thought can be the difference between quitting and succeeding.
When ever you feel like stopping, remember those goals and why you're working out in the first place.
Visualize Success:
Athletes often use this trick to get through their training because it can improve performance and provides the boost they need to keep moving, even when they're tired. Use this trick yourself by picturing yourself finishing your workout. Imagine how you'll feel - satisfied, proud of yourself, confident and ready to face the rest of the day. And don't just picture yourself finishing the workout, imagine you're gliding through it effortlessly. Visualize your body operating in perfect sync - shoulders down, breathing relaxed and stride confident. Just the thought of your body operating like a well-oiled machine can change your posture and, perhaps, even your perception of how your body feels.
More often than not, the coaches at KING CF will tell athletes to slow down or go with a lower weight. We preach form over speed, again and again. As athletes get stronger, we may encourage / challenge you to use heavier weights or go a little faster. This is because, we know you are capable of doing so. Do not get too comfortable. Make sure to challenge yourselves. Do not concentrate solely on your time but also the equipment used. By challenging yourself, you eliminate chances of plateau on your performance.
So trust your coaches when we say "go up in weight" or "don't let go of the bar", we are merely telling you that you have made improvements and now stronger. YES, CrossFit is hard. But look at the progress you all have made. Time to step it up and get to the next level!!! Happy WODs!
The Big Climb - March 21st
The Big Climb is just around the corner. We are planning on forming a team. Please let us know if you are interested.
Wednesday WOD
01/13/2010
Warm Up:
Dead Lift 3-3-3-3-3
(FYI- Last time we did dead lifts was on 12/17/09. Hope to see some improvement.)
WOD:
13 Knees to Elbow
13 Medicine Ball Cleans
13min AMRAP
(Being today is the 13th.)
Warm Up:
Dead Lift 3-3-3-3-3
(FYI- Last time we did dead lifts was on 12/17/09. Hope to see some improvement.)
WOD:
13 Knees to Elbow
13 Medicine Ball Cleans
13min AMRAP
(Being today is the 13th.)
Tuesday, January 12, 2010
Thank you Schug Family!
If you didn't already notice, we bought a few more 15lb bumper plates and a couple of women's Olympic lifting bars for our athletes. This could not have been possible without the help of the Schug family (Damian, Melyssa, Merlita & Trudy). Thank you for your generosity! We love our members!011210
Warm Up
800m Row then
3 Rounds of
15 KB Swings
10 Burpees
5 Wall Balls
WOD
AMRAP in 15min of
15 Pull Ups
15 Push Press
15 Sit Ups
800m Row then
3 Rounds of
15 KB Swings
10 Burpees
5 Wall Balls
WOD
AMRAP in 15min of
15 Pull Ups
15 Push Press
15 Sit Ups
Monday, January 11, 2010
Facebook Group
A private Facebook Group has been set-up for our "Fit as a King/Paleo Challenge." Disregard the Google group I set-up because it's not quite as user friendly as FB. This group is a great way to share ideas, recipes, ask questions, motivate each other and for those competive athletes -- talk trash. When you have a chance please accept my invitation to join the group. I believe most of you have an FB account, if not, it only takes a minute...
Keep in mind, it's not too late to join the challenge. Please let one of the trainers know if you are interested and we'll get you started.
011110 WOD Results
King CF Athletes: For those of you who are participating in the Paleo Challenge, please remember to keep track of the days you come in to the box for scoring purposes.
011110 WOD
Warm-up:
30 double-under (100 singles)
15 push-ups
15 pull-ups
2 rounds
Please do one round of the "baseline" workout if you didn't make it on Saturday. Only if you are participating in the Paleo Challenge.
WOD:
5 rounds for time of:
20 Overhead Lunges (45m/25w, 10 lunges each leg, stationary or walking)
30 box jumps
With overhead lunge, remember to lock your arms out and drive your shoulders into your ears when holding it overhead.
30 double-under (100 singles)
15 push-ups
15 pull-ups
2 rounds
Please do one round of the "baseline" workout if you didn't make it on Saturday. Only if you are participating in the Paleo Challenge.
WOD:
5 rounds for time of:
20 Overhead Lunges (45m/25w, 10 lunges each leg, stationary or walking)
30 box jumps
With overhead lunge, remember to lock your arms out and drive your shoulders into your ears when holding it overhead.
Sunday, January 10, 2010
Great start to the New Year!
Please give a warm welcome to King CF's newest members:
December:
Jess McMillion
Tiffany Messmer
Mino
Will May
January:
Chuck Lind
Reyna Yamamoto
Kelly Brown
John Brown
Ted Childs
Belia Morales
What an awesome start to 2010! And we hope you continue to spread the word about King CrossFit and invite your friends, family members, co-workers and neighbors to join us for a workout.
Thank you Lt. Tim Smith!
Lt. Tim Smith with the Renton Fire Department and King CF athlete was nice enough to give the Kings & family a tour of the Fire Training Center in Renton last Sunday. The plan is to have King CF host a Level 1 CrossFit certification at the Training Center in early May pending approval from CF Headquarters. We all had a great time, especially the kids! Thanks Tim!
Saturday, January 9, 2010
the day, "PALEO Challenge Begins!"
WARM UP
For today's warm up, we will do one round of "BASELINE." For those participating in the Paleo challenge, please make sure to record your time. At the end of the challenge, we will do BASELINE again, and we'll compare the results. Good luck, may the best male and female WIN!!!
BASELINE
1 Round of:
-500m row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
For members who are interested in participating in the challenge, but are unable to attend today's class, please be sure to have one of the coaches time your BASELINE some time next week.
Oh, $10 please!
......and is there still a WOD? Of course, there's a WOD!
WOD - Karen's ABS
50 Wall Ball shots
10 Ab Mat Sit ups
40 Wall Balls
20 Sit ups
30 Wall Balls
30 Sit ups
20 Wall Balls
40 Sit ups
10 Wall Balls
50 Sit ups
For today's warm up, we will do one round of "BASELINE." For those participating in the Paleo challenge, please make sure to record your time. At the end of the challenge, we will do BASELINE again, and we'll compare the results. Good luck, may the best male and female WIN!!!
BASELINE
1 Round of:
-500m row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups
For members who are interested in participating in the challenge, but are unable to attend today's class, please be sure to have one of the coaches time your BASELINE some time next week.
Oh, $10 please!
......and is there still a WOD? Of course, there's a WOD!
WOD - Karen's ABS
50 Wall Ball shots
10 Ab Mat Sit ups
40 Wall Balls
20 Sit ups
30 Wall Balls
30 Sit ups
20 Wall Balls
40 Sit ups
10 Wall Balls
50 Sit ups
Friday, January 8, 2010
Paleo Pizza?
This Paleo thing ain't so bad. Since this is my last day to indulge I had to go out in style! If you're ever in the Renton Highland's area, check out Flying Pie Pizza -- it's damn good! After the challenge, of course...-Glen
Friday's WOD
01/08/10
Warm Up
20 Knees to Elbow
20 Push Ups
20 Back Extensions
3rd
WOD:
700M Row/150 Double Unders
21-15-9
Sumo High Dead Pull (95lb M/44lb W)
Pull ups
KB Swings (53lb M/35lb W)
700M Row/150 Double Unders
Athletes Choice!!! If you start with the Row you must end with the Double Unders. If you start with Double Unders you must end with the Row.
3,2,1 Go!!!
Warm Up
20 Knees to Elbow
20 Push Ups
20 Back Extensions
3rd
WOD:
700M Row/150 Double Unders
21-15-9
Sumo High Dead Pull (95lb M/44lb W)
Pull ups
KB Swings (53lb M/35lb W)
700M Row/150 Double Unders
Athletes Choice!!! If you start with the Row you must end with the Double Unders. If you start with Double Unders you must end with the Row.
3,2,1 Go!!!
Thursday, January 7, 2010
Fit as a King / Paleo Challenge 2010
As many of you know, the challenge begins on Saturday, January 9. We will be conducting 1 round of the "baseline" workout, taking "before" pictures (optional) and answering any questions you may have regarding the challenge on Saturday. If you can't make it on Saturday we can do the baseline workout during the week.
So here are the details:
7 weeks, simple Paleo diet. This means no processed foods or grains. Simply follow the motto: Eat meats and vegetable, nuts and seeds, some fruit, little starch, no sugar.
Entry Fee: $10
Scoring:
You will be required to keep track of your eating in a Nutrition log Monday thru Friday. Saturday and Sunday will be optional. Remember the 80/20 rule we talked about – we want you to eat clean at least 80% of the time. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet. There will be a "Paleo Challenge Scoreboard" at King CF where daily scores will be posted by all participants.
Four Points: (100% Compliance) You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).
Three Points: (99% Compliance) One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee.
Two Points: (90-98% Compliance) You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
One Point: (80-89% Compliance) Most of your day was Paleo, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two…Not three.
Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal.
Minimum 2 days per week of CrossFit. If you can get in here more often, even better, but you must be getting in your CrossFit WODS at least twice a week. However that doesn’t seem to be a problem for most of you. You get a point for everyday you participate in a CrossFit workout at King CrossFit.
Pictures: Front, side & back view. Men are in shorts. Women are in shorts and sports bra/bikini top. We can take the pictures or you can have someone at home do it for you. We will not share photos with anyone without your authorization. We can’t force you to take pictures, but if you do that is 15 extra points!
Performance: One round of King CF “baseline” workout. (500m row, 40 squat, 30 sit-ups, 20 push-ups 10 pull-ups)
Winner: At the end of the challenge the top five performers will be selected based on:
1. Scoring: points from turning in daily nutrition log and working out at the box.
2. Performance Improvements: One round of the King CF baseline workout; and
3. After pictures. Taken within two days of the finish of the Challenge. Trainers pick top 3 men and women whose body composition changed the most (based on pictures only).
The winners (1 male & 1 female) of the contest will get prize money, a copy of Windows 7 Home Premium Edition (courtesy of our newest member, Ted Childs) and 1 month of FREE TRAINING and a free Foundations series for a friend!
So here are the details:
7 weeks, simple Paleo diet. This means no processed foods or grains. Simply follow the motto: Eat meats and vegetable, nuts and seeds, some fruit, little starch, no sugar.
Entry Fee: $10
Scoring:
You will be required to keep track of your eating in a Nutrition log Monday thru Friday. Saturday and Sunday will be optional. Remember the 80/20 rule we talked about – we want you to eat clean at least 80% of the time. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet. There will be a "Paleo Challenge Scoreboard" at King CF where daily scores will be posted by all participants.
Four Points: (100% Compliance) You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).
Three Points: (99% Compliance) One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee.
Two Points: (90-98% Compliance) You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
One Point: (80-89% Compliance) Most of your day was Paleo, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two…Not three.
Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal.
Minimum 2 days per week of CrossFit. If you can get in here more often, even better, but you must be getting in your CrossFit WODS at least twice a week. However that doesn’t seem to be a problem for most of you. You get a point for everyday you participate in a CrossFit workout at King CrossFit.
Pictures: Front, side & back view. Men are in shorts. Women are in shorts and sports bra/bikini top. We can take the pictures or you can have someone at home do it for you. We will not share photos with anyone without your authorization. We can’t force you to take pictures, but if you do that is 15 extra points!
Performance: One round of King CF “baseline” workout. (500m row, 40 squat, 30 sit-ups, 20 push-ups 10 pull-ups)
Winner: At the end of the challenge the top five performers will be selected based on:
1. Scoring: points from turning in daily nutrition log and working out at the box.
2. Performance Improvements: One round of the King CF baseline workout; and
3. After pictures. Taken within two days of the finish of the Challenge. Trainers pick top 3 men and women whose body composition changed the most (based on pictures only).
The winners (1 male & 1 female) of the contest will get prize money, a copy of Windows 7 Home Premium Edition (courtesy of our newest member, Ted Childs) and 1 month of FREE TRAINING and a free Foundations series for a friend!
Fitday.com
I wanted to recommend Fitday. This is a great website that tracks your protein, carbs, fat, and alcohol intake each day. The coaches have been using this past week and it's been a great tool.
010710
Warm Up
Back Squat 3-3-3
Back Squat 3-3-3
The Pronated Squat - So Ugly, So Dysfunctional
Written by C.J. Martin
Pronating (rolling to the arch of your foot) while squatting is an ugly beast. On the descent (or sometimes only on the ascent from the bottom) we see the knees cave in toward each other and the weight roll to the arch of the foot. Any hope of proper hip, knee and ankle alignment is gone. The result is an increased likelihood of knee injury and drastically decreased ability to generate power.
The pronated squat (or valgus squat - meaning that the knee drops inside the base of the foot) is symptomatic of a lack of hip and pelvic control. Muscle imbalances (too much quad and too little glute) and poor activation of the glute medius is typically to blame. Repeatedly grooving this nasty and deficient pattern can set you up for all sorts of maladies. When the knees cave in, pressure is shifted to the medial aspect of the knee (the inside of your knee) and all the precious ligaments that keep your knee from buckling in. Those cues you hear, “push your knees out” or “press into the outside edges of your feet,” are designed to ensure that everything stays nicely aligned in an optimal position.
But it’s not just the potential for injury that should scare you into assessing your squat. The bigger issue is efficiency. A proper squat is one that recruits the most powerful hip extensors (the glute max and hamstrings). But these monsters are virtually shut down when your knees cave together. Don’t believe me? Stand up from your computer right now, roll to the arch of your foot and draw your knees together and try to contract your glutes (i.e., squeeze your cheeks). It’s not easy. Now push your knees away from each other and roll to the outside ridge of your foot and squeeze your cheeks. It’s like magic. Those big powerful caboose muscles are what we want to power us through the squat, and they simply don’t work when the knees are rolling together and the feet are pronating.
-Courtesy of Crossfit Invicus
WOD
AMRAP in 10 min. of
7 Burpees
11 Sit Ups
Wednesday, January 6, 2010
010610 WOD
Warm-up:
7 rounds of "suicides" w/ 3 burpees!
Group stretch
WOD:
"FRAN"
21-15-9 reps of:
Thrusters (95/65)
Pull-ups
Finisher:
Tabata double-unders
7 rounds of "suicides" w/ 3 burpees!
Group stretch
WOD:
"FRAN"
21-15-9 reps of:
Thrusters (95/65)
Pull-ups
Finisher:
Tabata double-unders
Tuesday, January 5, 2010
Tuesday
WARM UP
2 rounds of:
20 overhead squats (PVC pipe)
10 back extensions
20 pull ups
10 med ball cleans
WOD - Jan 5, 2010
5 rounds of:
20 jumping lunges (10 each leg)
10 knees to elbows
20 box jumps
10 clapping push ups
2 rounds of:
20 overhead squats (PVC pipe)
10 back extensions
20 pull ups
10 med ball cleans
WOD - Jan 5, 2010
5 rounds of:
20 jumping lunges (10 each leg)
10 knees to elbows
20 box jumps
10 clapping push ups
Monday, January 4, 2010
Tuesday Paleo post
Many of the health problems of today are the direct result of what we do-and do not-eat.
Why the PALEO Diet? The Paleo Diet is the one and only diet that ideally fits our genetic makeup. This diet is built into our genes.
By restoring the food types that we are genetically programed to eat, we can not only lose weight, but also restore our health well-being.
Why not the Paleo Diet? Just look around! More Americans are overweight than aren't: 63% of all American men over age 25, and 55% of women over age 25 are either overweight or obese. The leading cause of death in the U.S. - responsible for 41% of all deaths, or 1 of every 2.4 deaths - is hearth and blood vessel diseas. 50 million Americans have high blood pressure; 40 million have high cholesterol levels, and 10 million have type 2 diabetes.
The Typical American Diet: The USDA Food Pyramid encourages you to eat 6 to 11 servings of grains everyday. This is the very same diet that has produced a nation in which 63% of all Americans over age 25 and 55% of women over age 25 to be either overweight or obese.
Because the average American diet consists of refined cereal grains and sugars, it increases the blood sugar and insulin levels in many people. If insulin remains constantly elevated, it causes a condition known as "hyperinsulinemia," which increases the risk of type 2 diabetes, high blood pressure, high choloesterol, obesity, and harmful changes in blood chemistry.
Since refined cereals and sugars are not part of the Paleo diet - this means that your dietary insulin level will be naturally low and you will automatically reduce your risk of the diseases mentioned above.
So lets's get started. Here are some ground rules...
The ground rules of the Paleo Diet:
1. All lean meats, fish, and seafood you can eat
2. All the fruits and nonstarchy vegetables you can eat
3. No cereals
4. No legumes
5. No dairy products
6. No processed food
The entry above is from the book "The Paleo Diet" by Loren Cordain, Ph.D.
Why the PALEO Diet? The Paleo Diet is the one and only diet that ideally fits our genetic makeup. This diet is built into our genes.
By restoring the food types that we are genetically programed to eat, we can not only lose weight, but also restore our health well-being.
Why not the Paleo Diet? Just look around! More Americans are overweight than aren't: 63% of all American men over age 25, and 55% of women over age 25 are either overweight or obese. The leading cause of death in the U.S. - responsible for 41% of all deaths, or 1 of every 2.4 deaths - is hearth and blood vessel diseas. 50 million Americans have high blood pressure; 40 million have high cholesterol levels, and 10 million have type 2 diabetes.
The Typical American Diet: The USDA Food Pyramid encourages you to eat 6 to 11 servings of grains everyday. This is the very same diet that has produced a nation in which 63% of all Americans over age 25 and 55% of women over age 25 to be either overweight or obese.
Because the average American diet consists of refined cereal grains and sugars, it increases the blood sugar and insulin levels in many people. If insulin remains constantly elevated, it causes a condition known as "hyperinsulinemia," which increases the risk of type 2 diabetes, high blood pressure, high choloesterol, obesity, and harmful changes in blood chemistry.
Since refined cereals and sugars are not part of the Paleo diet - this means that your dietary insulin level will be naturally low and you will automatically reduce your risk of the diseases mentioned above.
So lets's get started. Here are some ground rules...
The ground rules of the Paleo Diet:
1. All lean meats, fish, and seafood you can eat
2. All the fruits and nonstarchy vegetables you can eat
3. No cereals
4. No legumes
5. No dairy products
6. No processed food
The entry above is from the book "The Paleo Diet" by Loren Cordain, Ph.D.
More stuff on the Paleo diet
Here are few pretty good Paleo sites:
Paleo Blocks
Everyday Paleo
Mark's Daily Apple
Paleo Kits
Keep in mind, we're not selling anything. We have nothing to gain by encouraging all of you to eat paleo. We simply want the best for our athletes and believe this is a great way to start eating clean.
Here's a cool news story regarding CrossFit in the Bay Area.
Paleo Blocks
Everyday Paleo
Mark's Daily Apple
Paleo Kits
Keep in mind, we're not selling anything. We have nothing to gain by encouraging all of you to eat paleo. We simply want the best for our athletes and believe this is a great way to start eating clean.
Here's a cool news story regarding CrossFit in the Bay Area.
Going the Distance!!!!
This is a little inspiration for all of you who are participating in our 6 Week Paleo Challenge. I'm sure most of you won't need it but anything helps.
Mondays WOD
01/04/10
Warm Up:
20 Lunges
20 Air Squats
20 Double Unders
3 Rds
WOD:
15 Wall Balls
15 Burpees
10 KB Swings (53lb M/35lb W)
200m Row or 75 Double Unders
20 AMRAP
3,2,1 GO!!!!!
Warm Up:
20 Lunges
20 Air Squats
20 Double Unders
3 Rds
WOD:
15 Wall Balls
15 Burpees
10 KB Swings (53lb M/35lb W)
200m Row or 75 Double Unders
20 AMRAP
3,2,1 GO!!!!!
Sunday, January 3, 2010
Fit as a King / Paleo Challenge 2010 update
Just a friendly reminder that the challenge will begin on Saturday, January 9th. We will be giving handouts outlining the rules of the challenge as well as food logs during the week of January 4th.
Saturday, January 2, 2010
Friday, January 1, 2010
Schedule and Rates
Monthly Rates:
Two Classes/Week - $100/mo. (under $13/class)
Three Classes/Week - $120 ($10/class)
Unlimited Training - $150/mo. (about $6/class)
Families of 3 or more get a discount of 10% each.
There is a 20% discount for active Military, Police, Fire and EMT.
Drop-in class fee is $20.00 (includes sales tax)
Policies
- Your first month at King CrossFit is prorated depending on when you start. This is the only time you will be able to prorate a month.
- Classes are paid for via automatic credit card charge monthly.
- To make a change or cancel your membership, please notify us at least 5 days prior to the following month. Example: to change the number of classes or cancel membership for July, email or call by June 25.
- If you go on vacation or will be away on business and will not be able to attend the number of classes you normally do, please figure out which of our monthly class offerings will fit your schedule.
- Missed classes for the 1 class per week rate and the 2 classes per week rate may be made up over a 3 month period.
Class Descriptions
CrossFit Classes produce elite results by effectively combining weight lifting (both Olympic and power), gymnastics and sprinting. It is the program of choice of many firefighters, MMA fighters, Olympians, Navy SEALs, triathletes, and everyday folks looking to achieve elite levels of fitness. Training sessions are high intensity and will focus on proper execution of all movements. To maximize results we suggest training 2-3 days in a row, followed by one day of rest. This ensures proper programming, progression, and recovery.
Intro to CrossFit Class: Not sure if CrossFit is right for you. Try our Free Intro Class on Tuesdays and Thursdays at 7pm and Friday at 6pm that will give you a taste of what CF is all about.
Foundations: All new members must complete a series of three Foundations classes. Session 1 consists of the Squat, Front Squat and Overhead Squat. Sesstion 2 consists of the Press, Push Press and Push Jerk. And session 3 consists of the Deadlift, Medicine Ball Clean and Sumo-Deadlift High Pull. The cost of Foundations classes is $150.
Class Schedule
Monday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Foundations
Tuesday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Free Intro to CrossFit
Wednesday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Foundations
Thursday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Free Intro to CrossFit
Friday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm Free Intro to CrossFit
Saturday:
8:45am
9:30am
10:30am
Sunday:
Closed
Two Classes/Week - $100/mo. (under $13/class)
Three Classes/Week - $120 ($10/class)
Unlimited Training - $150/mo. (about $6/class)
Families of 3 or more get a discount of 10% each.
There is a 20% discount for active Military, Police, Fire and EMT.
Drop-in class fee is $20.00 (includes sales tax)
Policies
- Your first month at King CrossFit is prorated depending on when you start. This is the only time you will be able to prorate a month.
- Classes are paid for via automatic credit card charge monthly.
- To make a change or cancel your membership, please notify us at least 5 days prior to the following month. Example: to change the number of classes or cancel membership for July, email or call by June 25.
- If you go on vacation or will be away on business and will not be able to attend the number of classes you normally do, please figure out which of our monthly class offerings will fit your schedule.
- Missed classes for the 1 class per week rate and the 2 classes per week rate may be made up over a 3 month period.
Class Descriptions
CrossFit Classes produce elite results by effectively combining weight lifting (both Olympic and power), gymnastics and sprinting. It is the program of choice of many firefighters, MMA fighters, Olympians, Navy SEALs, triathletes, and everyday folks looking to achieve elite levels of fitness. Training sessions are high intensity and will focus on proper execution of all movements. To maximize results we suggest training 2-3 days in a row, followed by one day of rest. This ensures proper programming, progression, and recovery.
Intro to CrossFit Class: Not sure if CrossFit is right for you. Try our Free Intro Class on Tuesdays and Thursdays at 7pm and Friday at 6pm that will give you a taste of what CF is all about.
Foundations: All new members must complete a series of three Foundations classes. Session 1 consists of the Squat, Front Squat and Overhead Squat. Sesstion 2 consists of the Press, Push Press and Push Jerk. And session 3 consists of the Deadlift, Medicine Ball Clean and Sumo-Deadlift High Pull. The cost of Foundations classes is $150.
Class Schedule
Monday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Foundations
Tuesday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Free Intro to CrossFit
Wednesday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Foundations
Thursday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm
7:00pm Free Intro to CrossFit
Friday:
9:00am
12:15pm
4:15pm
5:00pm
6:00pm Free Intro to CrossFit
Saturday:
8:45am
9:30am
10:30am
Sunday:
Closed
Happy 2010!
Welcome to 2010! We hope you had a fun and memorable New Year. We're looking forward to an awesome 2010 at King CF!
Rest, relax, watch some football today and get back to the box on Saturday morning focused and refreshed.
It's time to reflect on the past years accomplishments. Are you stronger, fitter, faster and leaner than you were 12 months ago? Where do you want to be in another 365 days? What are your goals? How are you going to accomplish them? Don't sell yourself short, you can do a lot in a year...You have no idea what you are capable of.
Think of some goals you want to achieve for this year and write them down in your notebook.
Rest, relax, watch some football today and get back to the box on Saturday morning focused and refreshed.
It's time to reflect on the past years accomplishments. Are you stronger, fitter, faster and leaner than you were 12 months ago? Where do you want to be in another 365 days? What are your goals? How are you going to accomplish them? Don't sell yourself short, you can do a lot in a year...You have no idea what you are capable of.
Think of some goals you want to achieve for this year and write them down in your notebook.
Gym Etiquette
Gym Etiquette
We were going to call these rules, but they aren't rules any more than cover your mouth when you cough is a rule. These are just basic points of etiquette for being a positive member of this little society we call CrossFit.
Be on time - do we really need to explain why this is important? It's disrespectful of everyone's time to show up late and if you do, please get ready and jump in with the group as fast and with as little disruption as possible.
Don't drop the empty bars - barbells with rubber bumper plates are designed to be dropped. Empty barbells are not, especially the lighter ones. This also applies to metal dumbbells, iron plates, and the kettlebells. Please be respectful of the equipment.
Control your bounces - bumper plates bounce and usually sideways, especially the 10s and 15s. Never, ever drop a bar and walk away. We would hate to see your bar smash the shins of your fellow athlete beside you. Keep your hands in contact with the bar as you drop and control where it goes.
Have a plan - the WOD is posted every morning at midnight. Please check out what awaits you and have a plan ready when you come into the gym. We should never hear "I don't have the right shirt/shoes/bra/etc" for this!" If you need to scale something or a movement isn't going to happen on a particular day, just let the coach know when you come in. We're happy to make modifications.
Set up, tidy up - Know your weights and scaling and help us set up the equipment you'll need for the WOD. When you're done, you can breathe again, and when you've peeled yourself off the floor please unload and rack your bars, return kettlebells to approriate location, hang up your jump ropes, etc. Sweep/wipe the chalk off the floor! We appreciate the help -- a tidy gym is a happy gym.
Take your DNA with you - Make sure to wipe your sweat angels off the floor, equipment, benches, or chairs. The same goes for blood, chunks of skin, tears, spit, and vomit. I know CrossFit is a bonding experience, but we're not that close and nobody wants to be!
Be nice, be supportive - always be ready to offer a kind or encouraging word to your fellow athletes. If you finish first, stick around when possible to cheer for the rest of the group. Be ready for high fives when it's all done. If you notice an issue with another person's form, range of motion, or cheating, never address the person directly. Discuss it with the coach and let them handle it.
Check your ego at the door - Everybody sucks at something, so be prepared to handle it like an adult when we find your thing. The first step to recovery is admitting you have a problem! It's ok to have an off day too, and trying to push the weight or speed when you can't handle it is a recipe for injury. Don't come in with a laundry list of excuses, just accept the reality of the day and move on. Grunting, swearing, and screaming are all accepted practices inside our walls but please no tantrums, fits, or pouting. I saw a CrossFit shirt once that said "You can cry, just don't be a baby".
We were going to call these rules, but they aren't rules any more than cover your mouth when you cough is a rule. These are just basic points of etiquette for being a positive member of this little society we call CrossFit.
Be on time - do we really need to explain why this is important? It's disrespectful of everyone's time to show up late and if you do, please get ready and jump in with the group as fast and with as little disruption as possible.
Don't drop the empty bars - barbells with rubber bumper plates are designed to be dropped. Empty barbells are not, especially the lighter ones. This also applies to metal dumbbells, iron plates, and the kettlebells. Please be respectful of the equipment.
Control your bounces - bumper plates bounce and usually sideways, especially the 10s and 15s. Never, ever drop a bar and walk away. We would hate to see your bar smash the shins of your fellow athlete beside you. Keep your hands in contact with the bar as you drop and control where it goes.
Have a plan - the WOD is posted every morning at midnight. Please check out what awaits you and have a plan ready when you come into the gym. We should never hear "I don't have the right shirt/shoes/bra/etc" for this!" If you need to scale something or a movement isn't going to happen on a particular day, just let the coach know when you come in. We're happy to make modifications.
Set up, tidy up - Know your weights and scaling and help us set up the equipment you'll need for the WOD. When you're done, you can breathe again, and when you've peeled yourself off the floor please unload and rack your bars, return kettlebells to approriate location, hang up your jump ropes, etc. Sweep/wipe the chalk off the floor! We appreciate the help -- a tidy gym is a happy gym.
Take your DNA with you - Make sure to wipe your sweat angels off the floor, equipment, benches, or chairs. The same goes for blood, chunks of skin, tears, spit, and vomit. I know CrossFit is a bonding experience, but we're not that close and nobody wants to be!
Be nice, be supportive - always be ready to offer a kind or encouraging word to your fellow athletes. If you finish first, stick around when possible to cheer for the rest of the group. Be ready for high fives when it's all done. If you notice an issue with another person's form, range of motion, or cheating, never address the person directly. Discuss it with the coach and let them handle it.
Check your ego at the door - Everybody sucks at something, so be prepared to handle it like an adult when we find your thing. The first step to recovery is admitting you have a problem! It's ok to have an off day too, and trying to push the weight or speed when you can't handle it is a recipe for injury. Don't come in with a laundry list of excuses, just accept the reality of the day and move on. Grunting, swearing, and screaming are all accepted practices inside our walls but please no tantrums, fits, or pouting. I saw a CrossFit shirt once that said "You can cry, just don't be a baby".
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