033110 WOD

Warm Up:
15 Push Ups
15 Overhead squats
15 Kb Swings
3rds

WOD:The King's Tabata (This was Arv's WOD a couple of months ago. He'll be back on Monday to terrorize all of us with his killer WOD's. He also mentioned that he stuck to the strict Paleo diet while he was on vacation)

20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)

3,2,1 GO!!!

UpCountry CrossFit Maui in the house

Coach Kaye Whitney, owner of http://crossfitupcountrymaui.com/ visited KING CrossFit and joined us for Annie on Monday. If you're ever vacationing in Maui, please stop by and give her a visit.

03-30-2010 WOD Results

51 athletes came through KING CrossFit and completed today's WOD. Great job everybody! Loved the energy at the BOX. Want to make a special mention of some names of our newer athletes. We want to welcome: Eli, Ann, Melissa, Mike, Amanda, Christine, Joe, Cannon, Jarrett, Aaron and David. Please introduce yourselves and give them that KING CrossFit community WELCOME.
And to our more seasoned athletes, THANK YOU! YOU guys make the KING CF community/family! We appreciate all your efforts and best of all we appreciate your friendship!
Let's keep it up! As Coach Arv would say........3, 2, 1, GO!!!!!!!!

Tuesday Pics

Tuesday

Warm Up
500m row
2 Rounds of:
25 sit ups
25 side-to-side

WOD
5 Rounds of:
*5 clean and jerk (135#, 85#)
10 burpees
15 pull ups

for the clean and jerk, ok to substitute with snatch, just get weight overhead with any lift.

Deadlift Results

Ron P with a new PR of 429lbs
Anthony Barney with a new PR of 415lbs
Sherriden with a new PR of 405lbs
Brant with a new PR of 385lbs
Tiffany with a new PR of 250lbs
Mike Owens pulled 405lbs
Duy pulled 365lbs. Not quite a PR, but inching closer to 3x his bodyweight!
Allen pulled a hamstring & Glen pulled a groin. And what the heck happened to Damian!
I know we had some more PR's (Roze, Melyssa, Uncle Pete, Joe A. & Jess...). If so, please post in the comments section below.

BTW, forgot to mention. Mark K didn't PR on his deadlift but did want to mention that he killed "Annie" with a time of 5:53 with a 20lbs weight vest and five minutes later he did 155 consecutive double-unders. Wow!

Suprise Visitor!

Kettlebell expert, Jeff Martone stopped by the box to hang out with us during our 7pm WOD. Very funny and down-to-earth guy. Can't wait for him to do a Kettlebell Cert at the box.

Kettlebell Certification, Bellingham, WA

That was AWESOME!

Coaches, Glen, Ron, and Allen successfully completed the Kettlebell Certification last weekend. We were fortunate enough to learn from the man himself, Jeff Martone. The whole weekend was full of great training information, that we'll be implementing at our box.

We also met a whole bunch of cool crossfitters, from other affiliates, both locally and out of state.

Thanks to Travis and Alycia HoGlin of CrossFit X, in Bellingham for hosting the cert. If any of you are up north, pay them a visit, buy a t-shirt, or two, or eleven to support our crossfit community. You can find them at: http://crossfitx.com/

The CorssFit community is going strong! It's amazing to meet people that are as equally enthusiastic as we are about our sport. There is so much more to learn, and so much more to teach. We continue to strive to absorb as much information as we can and we can't wait to share it with all of you.

Coach Glen demonstrating the "double kettlebell clean!"

The man, the myth, the legend, Jeff Martone demonstrating Human Turkish Get Up.

Check out the attached youtube clip:

032910

Warm Up
Deadlift 5-4-3-2-1-1-1

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

Saturday WOD

Since we are closed today, the following WOD can be done at home:

AMRAP in 15 minutes:
9 burpees
12 air-squats
15 sit-ups (roll-up a towel or t-shirt if you don't have an ab-mat)

Have a great weekend!

032610 WOD

Warm-up:
1000m row
15 box jumps
50 double-unders

WOD:
For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Push Press (115/75)
Ring Dips

Mark K. (WOD Maui Style)

Coach Kaye Whitney in the middle (with timer). We'll be meeting Coach Kaye this weekend in Bellingham, Washington for the Kettlebell Cert!
http://crossfitupcountrymaui.com/
Here's Mark killing the WOD in CrossFit UpCountry Maui
Below was their WOD-
Strength:

- bench presses! 3-3-3-3-3

WOD
5 rounds for time:
- 5 dumb bell burpees (YES, these count towards today’s burpee challenge of 24!)
- 10 knees to elbows
- 10 OH walking lunges with barbells and a more challenging weight
Then! We’ll add a third piece of some serious double unders practice… one minute on, 30 seconds rest for 5 cycles (7:00 minutes.)

Thursday

Warm Up
2 rounds of:
25 double unders
10 back extension
15 knees to elbows
10 sit ups

WOD
20 minute AMRAP
10 overhead weighted lunges
12 kb swings
15 pull ups

032410

Warm Up
Back Squat 5-4-3-2-1-1-1

WOD
AMRAP in 10min of
10 Wall Ball
10 Sit Ups

032310 WOD

Warm-up:
800m run or 1000m row
20 KB swings
20 lunges

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 15 minutes!

HAPPY B-DAY COACH "GLENBO SLICE"!!!

Monday

Warm Up
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
Fran
21-15-9
Thrusters (95# - 65#)
Pull ups

The Big Climb pics

Great job to all who participated in the Big Climb! Next year everyone is doing it! What an awesome experience and for a great cause.

032010

Warm Up
3 Rounds of
10 Wall Balls
15 PVC Pass Throughs

WOD
40 Double Unders
15 Clean & Jerks
40 Double Unders
12 Clean & Jerks
40 Double Unders
9 Clean & Jerks
40 Double Unders

Clean & Jerks are from ground to overhead any way possible (M#135/W#95)

UPCOMING EVENTS - SCHEDULE

Saturday, March 20th @ 11AM - ZUMBA with Gabby. Please join us with this FUN high energy workout, sure to get you movin' and sweatin'!
Sunday, March 21st - The BIG CLIMB - Please support KING CF athletes as they tackle the stairs at Columbia Tower in Seattle to benefit The Leukemia & Lymphoma Society (LLS) Washington/Alaska. The team will meet at the box at 10:45am to coordinate carpool.



Saturday, March 27th - KING CF will be CLOSED. - Coach Glen, Coach Ron, and Coach Allen will be in Bellingham, WA for a 2 day CrossFit Kettle Bell Certification. We're looking forward to learning how to further utilize the kettlebells as part of our WODs.
Sunday, April 11th - CPR Class with Ryan Montero. Sign up sheet at the box.


Saturday and Sunday, May 8th and 9th - KING CrossFit to host CrossFit Level I Certification - Spots are limited, if you are interested in becoming Certified, please sign up NOW!

WOD 031910

Warm-up:
800m run
500m row
50 double-unders
15 push-ups

WOD:
For time:
3-12-21-12-3 reps of
SDHP
Burpees
Pull Ups
M:115 F:75

Thursday

Warm Up
OPEN GYM for 20 minutes
Use this time practice anything you need to work on, or try something new.
Ever climbed the rope before? Ask one of the coaches for instruction and CLIMB!
Sledge hammer on the tire, do it!
OR- You could always use this time to practice your pull ups, double unders, med ball cleans, hand stand push ups, muscle ups, the list goes on and on.

The WOD will begin 25 minutes after the start of class time. HAVE FUN!!!

WOD
Teams of 2:
4 rounds of:
20 med ball hand off (from side to side)
20 med ball hand off (top to bottom)
30 wall ball shots (15 each team member)
400m run (both team members must run, take turns carrying med ball)

RULES:
- for med ball hand off, each partner stand back to back, passing side to side and top to bottom
- for wall balls, only one person working at a time, each person must do 15 each
- med balls MUST NEVER hit the ground. penalty will be 5 burpees for both team mates. as soon as the med ball hits the ground, burpees must be completed before they can proceed with the movement. ie. if the med ball is dropped outside during the run, sorry, do the burpees outside!
- trying to get the other team to drop their med ball is HIGHLY ENCOURAGED!
- for the run, make sure the person carrying the ball leaving the gym is NOT the same person carrying it when coming in.

Go slooowww on the med ball hand off, make sure your team mate has complete control of the med ball before releasing it. Other wise, your team will get really good at burpees!

OK 3, 2, 1 GO!

Fish Oil

Fish Oil’s Anti-Inflammatory Properties

From Science Daily comes this article titled Fish Oil May Be Good Supplemental Treatment For Lupus, Study Suggests. Lupus is an autoimmune disorder causing inflammation throughout the body. Omega-3 fatty acids are known for their anti-inflammatory properties, which is why many of us that workout intensely take pretty big doses of fish oils.

031710

Warm Up
Deadlift 3-3-3-3-3

WOD
AMRAP in 10min
7 Dips
11 Sit Ups

031610 WOD

Warm-up:
2000m row

WOD:
21-15-9 reps of:
Push-press 95/65
Pull-ups
KB swings (53/35)
Finish with 100 double-unders

ZUMBA

Gabby will be back at KING CrossFit for ZUMBA! We are extremely excited to bring ZUMBA on Saturday, March 20th at 11AM. This will be an on-going class every other Saturday. The cost will be $10 per class, or for a $90 punch card, you will receive 10 ZUMBA classes (1 free class) So, invite your family members, friends, neighbors, and co-workers! See what everyone is talking about. ZUMBA

Saturday, March 20th CrossFit schedule:
8:45 - 9:30AM Express WOD
9:30 - 10:30AM Regular WOD
11:00 - 12:00PM ZUMBA

There will be no 10:30AM WOD this Saturday, try ZUMBA instead! Constantly varried...

Happy Monday

It's time to do it all over again this week. Hope everybody had a great weekend!

A few KING CF athletes visited THURSH Sports Performance in Sumner and had a great Olympic Lifting Instructional session with "Coach Thrush" last Saturday. We will set-up another one of these in the future and I strongly encourage everyone to do it. This is quite an apportunity to learn Olympic Lifting from the best!

The fun didn't end there, it was followed by a HUSKY HOOP win (PAC 10 Champs baby) And capped off by a decissive win by Manny Pacquiao!

So let's get going and start off this week with a killer leg workout!

Warm Up
3 rounds of:
15 ab mat sit ups
15 knees to elbows
15 back extensions
15 side-to-side
10 clapping push ups

WOD
14 minute AMRAP
10 air squats
10 lunges
10 jumping air squats
10 jumping lunges

Olympic Lifting Pics at Thrush

WOD 031310

Warm-up:
1000m row
15 air squats
15 burpees

WOD:
Complete with partner for time:
50-40-30-20-10 reps of
OH Plate Lunge M:25 F:15
Push Ups
Jumping Pull-ups
KB Swings
Sit Ups

Be sure to strategize!

A F-ing Ninja Lives Here

Friday's WOD

Warm Up:
25 Med Ball Cleans
25 Sit Ups
10 Knees to Elbows
3RDs

WOD:"Lynne"
-Bodyweight bench press (e.g., same amount on bar as you weigh
-Pullups (Please don't allow too much time between bench press and Pullups)
5 rounds for max reps. There is NO time component to this WOD.

Happy Friday!!!!

031110

Warm Up
Over Head Squat 3-3-3

WOD
AMRAP in 10min of
10 Box Jumps
10 Body Weight Deadlifts

Thank you Todd Widman!

Awesome nutrition discussion tonight with CrossFit HQ Trainer, Todd Widman! What a good dude!

Pics from Tues & Wed WOD's

031010 WOD

Warm-up:
12 Box Jumps
12 Lunges
12 KB swings
2 rounds

WOD:
Tabata intervals for the following movements:
Air squats
Push-ups
High-knee toe touches
Sit-ups
Row (cals)

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Happy Bday Coach Arv!

You know what that means.....76 burpees!

Tuesday

Warm Up
2 Rounds of:
15 v ups
15 back extensions
15 Rusian side-to-side
15 knees to elbows

WOD
40 wall balls
10 pull ups
30 wall balls
20 pull ups
20 wall balls
30 pull ups
10 wall balls
40 pull ups
finish with 50 double unders

MILK it does a body good!?

Excerpt below taken from www.fitnessspotlight.com. This article is written by,
Scott Kustes. Scott is a competitor in Master's Track and Field, running the 100m, 200m, and 400m, as well as Long Jump (or Medium Jumping in his case). He holds a Level 1 coaching certification from USA Track and Field.

Here he debunks the common wisdom about milk. Low fat / non-fat vs. whole milk.

"Once again, milk is not naturally a low-fat substance, so making it low-fat means that it is a processed food, by default. There is a reason that milk comes with the proportions of fat, protein, and carbohydrates that it does and that is because it is intended for the young of the species from which it comes, specifically to pass on perfectly-tuned nutrition and immunoglobulins. So recognize that if you decide to consume milk and other dairy products, low-fat or fat-free is a highly processed product. Which makes it all the more amusing when nutritionists preach consuming a diet of unprocessed foods and then include “low-fat dairy” in that prescription."

Monday

Warm Up:

500M Row
10 Pull Ups
20 Air Squats
50 Double Unders
10 Pull Ups
20 Knees to Elbow

WOD:

Every minute on the minute perform 7 Burpees and max rep Thrusters. After completing 7 Burpees use the remaining time in that minute to perform max reps of Thrusters (95lb M/65Lb W). Each sixty seconds you must stop to perform 7 Burpees. Stop when you complete 60 Thrusters.
(Format sound familiar?)

3,2,1 GO!!!!

Paleo Challenge Winners

Fun times, delicious food & awesome company at King CF today!

Congrats to our winners of the Fit as a King/Paleo Challenge:

Mens:
1st Place - Duy Tran
2nd Place - Jed Tan
3rd Place - Michael Foote
Honorable Mention - Dave Olexer

Womens:
1st Place - Gretchen Fullmer
2nd Place - Cindy Corsilles
3rd Place - Jade Garrison
Honorable Mention - Kim Powers

Overall Winner - Gretchen Fuller

Great job to all of our athletes who participated in the Paleo challenge!

030610

Warm Up
Group Stretch

WOD
Team WOD
-1400m Run
-100 Pull Ups (each person)
-500m Tire Flip (2 people max on tire at one time)
-500m Med Ball Pass (you cannot move once ball is passed to you)
-1400m Run
-Neuro Quentcher (clock stops once all bottles are finished)
*All members must complete exercise before you can begin the next*
*No bands or jumping pullups/team members can help w/ pull ups*
*If the med ball is dropped the team must return to the 500m start*

February & March Pics

Our apologies for not posting pictures of our athletes more frequently. Our cheap a$$ camera has been acting temperamental lately.

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Here's a good post on the CrossFit Southbay website entitled, "10 Ways to be a better CrossFitter"

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The 2010 CrossFit Games Utah-Nevada Sectionals Second WOD, Women's Heats - video [wmv] [mov]
Can't wait to break-out the Prowler Sleds!

New Pictures courtesy of dkmedialab.com AKA David de Jesus

Our friend, David de Jesus was kind enough to take pictures for our upcoming marketing blitz. Click on the following link to check them out: http://dkmedialab.smugmug.com/Sports/Crossfit/11420350_v4mnP#802748177_L6Zvw

David de Jesus can be reached via email at dkdejesus@gmail.com

030510 WOD

Warm-up:
5 rounds of suicide drill with 3 burpees at the end of each round
50 double unders

WOD:
Complete 6 rounds of 30sec of max reps, 30sec of rest of each movement before moving to the the next:
Row (calories)
Box Jump
Clapping Push Ups
*keep a running total of all reps for all movements. You will have one big number at the end.

Thursday

Warm Up
Skill practice for 20 minutes before todays WOD, work on:
- pull ups (kipping, butterfly, strict)
- hand stand push ups
- muscle ups
- double unders
- rope climb
*for those of you that haven't done the "baseline", please inform one of the coaches, get it timed, and recorded. This will be your warm up.

WOD
7 rounds of:
7 hanging cleans
7 SDHP
7 push press
RX: men = 115 / women = 85 (scale weight as appropriate)

El Fuego (courtesy of www.marksdailyapple.com)

Flame Thrower: Top 10 Natural Ways to Reduce Inflammation
Puffy, bloated, swollen. Sound attractive? Sounds like inflammation.

On the most basic level, inflammation is the way in which the body reacts to a disturbance, be it infection, irritation or other injury. More specifically, however, the inflammatory response – which in addition to swelling can also include redness, warmth and pain – occurs when blood, antibodies and other immune system components rush to the scene of the crime to attempt to repair the damage.

In most areas of the body, the pain associated with inflammation informs you of the damage, the swelling limits injury site mobility and prevents further irritation and the increased heat, redness and occasional itching are all signs that the immune system is doing its job! However, if this inflammation goes undetected – or is ignored – it can build up in the body, causing damage to other surrounding tissues and organs. In cases where inflammation is not adequately controlled, symptoms of chronic inflammation can occur, manifesting as arthritis, heart disease, stroke, Alzheimer’s, chronic fatigue, chronic pain, hair loss and dozens of other ailments and conditions.

Lucky for us, small tweaks to our diet and lifestyle can help dramatically reduce inflammation. Here are 10 all-natural tips that can help us sidestep the inflammation landmine:

1. Color me happy
Chalk another one up for the health benefits of fruits and vegetables! Although many varieties have anti-inflammatory properties, green leafy vegetables, green and vibrantly-hued vegetables, and berries deliver the heftiest doses of inflammation-busting phytochemicals and antioxidants. However, watch out for vegetables from the nightshade family of plants – which include potatoes, tomatoes and eggplants – which have a chemical alkaloid called solanine that may trigger pain in some people and thus synthesize the symptoms of inflammation.

2. Hey, Fatty (acids)
For years, dieting gurus recommended cutting out fat from the diet. The upshot? People got bigger and also got sicker. The reasoning? Turns out fatty acids – and particularly Omega-3 essential fatty acids – contain powerful anti-inflammatory properties. Up your acid ante by adding cold water oily fish (such as salmon, tuna and halibut) or nuts and seeds, such as walnuts, ground flaxseed, grapeseed and pumpkin and sesame seeds. Still not convinced you can add these in? Try an omega-3 fatty acid supplement (the best omega 3 supplements in our humble opinion) – just look for brands that contain wild fish oil and low levels of mercury (a real bonus for pregnant women looking to avoid mercury!)

3. Spice up your life
Think herbs and spices are only good for adding a little flavor to your food. Turns out many of them also contain high levels of antioxidants and other beneficial compounds that can reduce inflammation and dull pain. One spice frequently touted for its anti-inflammatory properties is capsaicin, which is a naturally occuring ingredient in chilli peppers, as well as rosemary, which has rosmarinic acid and ginger which has vanillin and zingerone. Other good sources include basil, bay leaves, cumin, coriander, dill, fennel, garlic, hyssop, oregano, pepper, sage, and thyme as well as goji, graviola, green tea extract, spirulina and willowbark, which contains salicylic acid, one of the active ingredients in aspirin.

4. Sugar free
Bread, pastry, pasta…really, just sugar in general. In addition to helping pack on the pounds, simple carbohydrates also rev up inflammation by causing surges in blood sugar that promote a chemical reaction in cells called glycosylation, or the browning effect. To avoid such surges, stick to complex carbohydrates with a low glycemic index such as apples, asparagus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe, citrus fruits, green beans, leafy greens, pears, raspberries, spinach and strawberries.

5. Food fodder
Another food source you need to steer clear of? Any item that may cause an inflammatory response. For some people, this might mean wheat, eggs, gluten, dairy, soy, or some forms of nuts. To determine whether you have a sensitivity to a particular food, try eliminating it for at least two weeks and see if symptoms such as lethargy, headaches or bloating subside. Arduous? Yes. Worthwhile? Certainly, if it means living a healthier – and longer – life. Of course, you know our stance on grains, so any reduction in grain products has benefits beyond the anti-inflammatory proerties.

6. Vitamin virtue
While adding a multivitamin can help stave off inflammation, the key here is to find a high-quality supplement (another unbiased product placement ) with the types of nutrients you need. Specifically, you need to look out for brands that contain higher doses of folic acid and B vitamins in particular, which have been associated with lowering inflammation as well as vitamins C, D and full-spectrum vitamin E. Next, add a broad base of antioxidants like Alpha Lipoic Acid, Resveratrol, Grapeseed Extract and NAC.

7. Probiotic power
They say the way to a man’s heart is through his stomach, but turns out that’s also the same route to reduced inflammation! In the gut, beneficial bacteria is a naturally occurring phenomenon, but antibiotic use, stress, and poor diet can all upset this delicate balance, resulting in an infiltration of undesirable bacteria that can lead to inflammation. Keep the good guys employed – and the bad guys out of business – by adding acidophilus, bifidus and other probiotics into your diet for a few weeks, either through live active culture yogurts or with supplements.

8. Work it out
When it comes to inflammation, exercise serves as somewhat of a double-edged sword. On one hand, a heavy workout session can cause acute inflammation, yet overall it actually reduces the risk of future chronic inflammation. As with most things, moderation is key, so embark on a fitness routine that includes moderate-intensity activities that raise your heart rate to approximately 70% of maximum heart rate, an occasional session of short anaerobic bursts and two or three weight-training workouts a week. You’ll look good, too.

9. Environmentally safe
Smog, pollution, dust, mold, even our four-legged friends…all of these can spur inflammation. While it would be impossible to eliminate them, there are things that you can do to dampen their impact. Stepping up your cleaning schedule, for example, can reduce the amount of dust and mold spores in your home environment, while you can reduce the effects of smog and pollution by exercising away from busy roads and working out outside when roads are less packed.

10. Sleep it off
Having a few restless nights not only makes you feel crappy – and crabby! – but can also exacerbate any underlying symptoms of inflammation. To ensure adequate sleep, experts recommend snoozing for between six and 12 hours nightly, with sleep requirements varying based on age, activity level, overall health and other factors.

So there you have it, 10 ways to reduce inflammation : )

Wednesday WOD

03/03/10
Warm Up:
500M Row
25 Sit Ups
25 Air Squats

WOD:
Filthy Fifties
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Please Scale as needed. Please ask a coach for the approriate reps.

3,2,1 GO!!!!

030210

Warm Up
Deadlift 5-4-3-2-1-1-1

WOD
AMRAP in 10min
10 Med Ball Cleans
10 Med Ball Push Ups
10 OH Med Ball Lunges (5 each leg)

030110 WOD

Warm-up:
500m row
10 burpees
15 box-jumps
2 rounds

WOD:
3 rounds for time of:
15 Overhead Squats (95/65)
25 KB Swings
35 Abmat sit-ups
400m run