Friday, April 30, 2010
043010 WOD
Warm-up:
400m run
15 KB swings
500m row
15 KB swings
WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
Read here for a description on why this is named "The Chief".
400m run
15 KB swings
500m row
15 KB swings
WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
Read here for a description on why this is named "The Chief".
Thursday, April 29, 2010
Thursday WOD
WARM UP:
3 rounds of:
20 PVC overhead squats
10 back extensions
20 pull ups
WOD:
For time
50 Double Unders
50 ABMAT Sit-ups
3 Knees-to-elbows
40 Double Unders
40 ABMAT Sit-ups
6 Knees-to-elbows
30 Double Unders
30 ABMAT Sit-ups
9 Knees-to-elbows
20 Double Unders
20 ABMAT Sit-ups
12 Knees-to-elbows
10 Double Unders
10 ABMAT Sit-ups
15 Knees-to-elbows
WOD courtesy of CrossFit Diablo
3 rounds of:
20 PVC overhead squats
10 back extensions
20 pull ups
WOD:
For time
50 Double Unders
50 ABMAT Sit-ups
3 Knees-to-elbows
40 Double Unders
40 ABMAT Sit-ups
6 Knees-to-elbows
30 Double Unders
30 ABMAT Sit-ups
9 Knees-to-elbows
20 Double Unders
20 ABMAT Sit-ups
12 Knees-to-elbows
10 Double Unders
10 ABMAT Sit-ups
15 Knees-to-elbows
WOD courtesy of CrossFit Diablo
Wednesday, April 28, 2010
Wednesday WOD
04/28/10
WARM UP: "Skills Practice"
Handstand Push-Ups
WOD:
200M Sprint
10 Strict Pull-Ups (We'll be watching)
20 Sumo High Dead Pull (95lbM/65lbW)
30 Burpees
40 Box Jumps
50 Wall Balls
40 Box Jumps
30 Burpees
20 Sumo High Dead Pull
10 Strict Pull-Ups
200M Sprint
3,2,1 GO!!!!!
WARM UP: "Skills Practice"
Handstand Push-Ups
WOD:
200M Sprint
10 Strict Pull-Ups (We'll be watching)
20 Sumo High Dead Pull (95lbM/65lbW)
30 Burpees
40 Box Jumps
50 Wall Balls
40 Box Jumps
30 Burpees
20 Sumo High Dead Pull
10 Strict Pull-Ups
200M Sprint
3,2,1 GO!!!!!
Tuesday, April 27, 2010
Top 10 Training Myths
1. Static stretching prepares you for competition/practice.
Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that progresses from basic, low intensity movements to faster, more explosive movements as the muscles loosen up. The goal is to simulate movements that athletes will be using in practice or a game. What happens when you try to stretch a cold rubber band? You can think about your muscles the same way.
2. Strength training makes females too bulky
Many of the female athletes we train have this popular mindset. However, look at some elite female athletes like Mia Hamm or Lisa Leslie. They certainly train with weights, but no one would accuse them of having manly physiques. Strength training will improve performance and reduce injury if done correctly.
3. You can’t train speed.
For some reason, the popular belief is that you’re born with a certain amount of “speed” and you can’t improve it. Nothing could be further from the truth. Most young athletes are so physically weak and mechanically out of tune that significant improvements in speed can be made often just by working on technique and form. Athletes at any age and any level can improve speed when implementing a complete speed training program designed to improve and develop the entire athlete.
4. Training slow makes you fast.
I don’t think coaches directly think this way but their training techniques imply otherwise. This is especially true in sports that involve a higher aerobic element such as soccer, field hockey, or lacrosse. I see kids out running mileage and doing long, slow intervals of several minutes of continuous running. This will get them in shape. However, in games, I see kids jogging, jogging and then sprinting at full speed for 20–30 yards. Then they run, jog, and sprint for 20–30 more yards. If you want kids to improve their acceleration and top speed so that they can get to the ball faster or get back on defense, you have to train by running at full speed in practice.
5. You must train hard every day.
The workout itself is only a piece of the training puzzle. It’s the time between intense workouts—the recovery—where athletes make their improvements. Generally, it takes 36–48 hours to recover from high intensity training. If athletes are doing too much too often, they become overtrained. Coaches can expect to see an increase in injuries, complaints about being sore more often, decreased performance, and higher levels of fatigue earlier in games. It’s always better to under train an athlete than overtrain. Err on the side of caution to get maximal results.
6. Strength training will stunt a young athlete’s growth.
This is another myth held over from a different time. On a daily basis, kids as young as seven years old are playing organized sports year round. They’re tackling, getting tackled, sliding, and falling. These loads on the body can have a much greater physical impact than a well-designed strength training program. Though we don’t usually begin training with weights with prepubescent athletes, they can benefit from body weight exercises such as push-ups, lunges, and sit-ups. This will increase muscular efficiency, speed up recovery, and improve coordination and overall speed.
7. The harder the workout, the better the result.
Some athletes (and coaches) have this mentality that if a workout doesn’t reduce them to complete exhaustion and/or make them vomit, it wasn’t an effective workout. I can tell you that those who have this mentality probably see many injuries and frustrating performances. The purpose of a workout is to stimulate an adaptation by the body. If the body is forced to do too much work in a given time period, it will break down. The skill in coaching is to stimulate the adaptation in the body without reaching a point of diminishing returns.
8. Interval training is the same as speed training.
Repeatedly running 100s, 200s, etc. won’t improve top speeds. Even running repeat 40s with short recovery periods won’t improve acceleration and top speed. Speed work is defined as 2–8 seconds of maximal intensity running with full recovery. That means there should be at least two minutes of light dynamic movement between each effort. This goes against the experience of some coaches but is the only way to improve speed. An athlete must be able to focus on proper form and maintain intensity in order to get faster. If they don’t recover properly from each interval, they won’t be able to replicate proper mechanics with consistency and they can’t improve.
9. Flexibility won’t help you get faster.
Both coaches and athletes spend so much time on the skills of their sport, speed training, and conditioning, they often forget a fundamental component of success—flexibility. After practice or a game, the muscles are warm and loose. This is the time to work on increasing flexibility. So many athletes suffer injuries or compete below their capacity because poor flexibility inhibits their range of motion and speed. We see this in the hips and hip flexors where the stride lengths of athletes appear conspicuously short. Most often we see this in male athletes who will lift weights, train hard, and then skip out on their cool down and flexibility work.
10. Lift your knees.
When parents and coaches want their kids to run faster or when the kids are beginning to fatigue, I hear many yell at the kids, “Lift your knees. Get your knees up.” This is one of the most backward cues that we can give to athletes. The way to run faster is to apply more force to the ground. Every action has an equal and opposite reaction so the more force that you apply to the ground, the more the ground will give back. So when we cue athletes to lift their knees, we’re doing two things incorrectly. One, we’re telling them to use their hip flexors to lift instead of their glutes and hamstrings to drive down. Just think about the size of your hip flexor versus the size of your glutes and hamstrings. Now which muscles do you think can create more force and therefore more speed?
Second, we’re cueing them to do a movement that is in opposition to what generates speed. If an athlete learns at age seven to lift his knees when he needs a burst of speed, the improper cue will be hardwired into his brain. To unlearn that as a teenager and to do the opposite and drive down will delay the athlete’s progress. He or she will have a difficult time coordinating an entirely new way of running and will potentially have to take a step or two backward. That’s why it’s critical to learn proper form early and get an advantage over those who still aren’t getting the best instruction. So cue athletes to step over the opposite knee and drive the foot down into the ground with the foot landing underneath the hip.
Patrick Beith is the co-owner of Athletes’ Acceleration, Inc. He holds his bachelor’s of science degree in exercise physiology and is recognized by the National Strength and Conditioning Association (CSCS), the National Academy of Sports Medicine (PES), the American College of Sports Medicine (HFI), the International Youth Conditioning Association (IYCA), and the USA Track and Field Coaching Level II (jumps, sprints, hurdles, and relays).
Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that progresses from basic, low intensity movements to faster, more explosive movements as the muscles loosen up. The goal is to simulate movements that athletes will be using in practice or a game. What happens when you try to stretch a cold rubber band? You can think about your muscles the same way.
2. Strength training makes females too bulky
Many of the female athletes we train have this popular mindset. However, look at some elite female athletes like Mia Hamm or Lisa Leslie. They certainly train with weights, but no one would accuse them of having manly physiques. Strength training will improve performance and reduce injury if done correctly.
3. You can’t train speed.
For some reason, the popular belief is that you’re born with a certain amount of “speed” and you can’t improve it. Nothing could be further from the truth. Most young athletes are so physically weak and mechanically out of tune that significant improvements in speed can be made often just by working on technique and form. Athletes at any age and any level can improve speed when implementing a complete speed training program designed to improve and develop the entire athlete.
4. Training slow makes you fast.
I don’t think coaches directly think this way but their training techniques imply otherwise. This is especially true in sports that involve a higher aerobic element such as soccer, field hockey, or lacrosse. I see kids out running mileage and doing long, slow intervals of several minutes of continuous running. This will get them in shape. However, in games, I see kids jogging, jogging and then sprinting at full speed for 20–30 yards. Then they run, jog, and sprint for 20–30 more yards. If you want kids to improve their acceleration and top speed so that they can get to the ball faster or get back on defense, you have to train by running at full speed in practice.
5. You must train hard every day.
The workout itself is only a piece of the training puzzle. It’s the time between intense workouts—the recovery—where athletes make their improvements. Generally, it takes 36–48 hours to recover from high intensity training. If athletes are doing too much too often, they become overtrained. Coaches can expect to see an increase in injuries, complaints about being sore more often, decreased performance, and higher levels of fatigue earlier in games. It’s always better to under train an athlete than overtrain. Err on the side of caution to get maximal results.
6. Strength training will stunt a young athlete’s growth.
This is another myth held over from a different time. On a daily basis, kids as young as seven years old are playing organized sports year round. They’re tackling, getting tackled, sliding, and falling. These loads on the body can have a much greater physical impact than a well-designed strength training program. Though we don’t usually begin training with weights with prepubescent athletes, they can benefit from body weight exercises such as push-ups, lunges, and sit-ups. This will increase muscular efficiency, speed up recovery, and improve coordination and overall speed.
7. The harder the workout, the better the result.
Some athletes (and coaches) have this mentality that if a workout doesn’t reduce them to complete exhaustion and/or make them vomit, it wasn’t an effective workout. I can tell you that those who have this mentality probably see many injuries and frustrating performances. The purpose of a workout is to stimulate an adaptation by the body. If the body is forced to do too much work in a given time period, it will break down. The skill in coaching is to stimulate the adaptation in the body without reaching a point of diminishing returns.
8. Interval training is the same as speed training.
Repeatedly running 100s, 200s, etc. won’t improve top speeds. Even running repeat 40s with short recovery periods won’t improve acceleration and top speed. Speed work is defined as 2–8 seconds of maximal intensity running with full recovery. That means there should be at least two minutes of light dynamic movement between each effort. This goes against the experience of some coaches but is the only way to improve speed. An athlete must be able to focus on proper form and maintain intensity in order to get faster. If they don’t recover properly from each interval, they won’t be able to replicate proper mechanics with consistency and they can’t improve.
9. Flexibility won’t help you get faster.
Both coaches and athletes spend so much time on the skills of their sport, speed training, and conditioning, they often forget a fundamental component of success—flexibility. After practice or a game, the muscles are warm and loose. This is the time to work on increasing flexibility. So many athletes suffer injuries or compete below their capacity because poor flexibility inhibits their range of motion and speed. We see this in the hips and hip flexors where the stride lengths of athletes appear conspicuously short. Most often we see this in male athletes who will lift weights, train hard, and then skip out on their cool down and flexibility work.
10. Lift your knees.
When parents and coaches want their kids to run faster or when the kids are beginning to fatigue, I hear many yell at the kids, “Lift your knees. Get your knees up.” This is one of the most backward cues that we can give to athletes. The way to run faster is to apply more force to the ground. Every action has an equal and opposite reaction so the more force that you apply to the ground, the more the ground will give back. So when we cue athletes to lift their knees, we’re doing two things incorrectly. One, we’re telling them to use their hip flexors to lift instead of their glutes and hamstrings to drive down. Just think about the size of your hip flexor versus the size of your glutes and hamstrings. Now which muscles do you think can create more force and therefore more speed?
Second, we’re cueing them to do a movement that is in opposition to what generates speed. If an athlete learns at age seven to lift his knees when he needs a burst of speed, the improper cue will be hardwired into his brain. To unlearn that as a teenager and to do the opposite and drive down will delay the athlete’s progress. He or she will have a difficult time coordinating an entirely new way of running and will potentially have to take a step or two backward. That’s why it’s critical to learn proper form early and get an advantage over those who still aren’t getting the best instruction. So cue athletes to step over the opposite knee and drive the foot down into the ground with the foot landing underneath the hip.
Patrick Beith is the co-owner of Athletes’ Acceleration, Inc. He holds his bachelor’s of science degree in exercise physiology and is recognized by the National Strength and Conditioning Association (CSCS), the National Academy of Sports Medicine (PES), the American College of Sports Medicine (HFI), the International Youth Conditioning Association (IYCA), and the USA Track and Field Coaching Level II (jumps, sprints, hurdles, and relays).
Monday, April 26, 2010
042610 WOD
Warm-up:
3 rounds of:
500m row
5 pull-ups
10 push-ups
15 air squats
WOD:
"Running Fran"
300m run
21 Thrusters
21 Pull-ups
300m run
15 Thrusters
15 Pull-ups
300m run
9 Thrusters
9 Pull-ups
3 rounds of:
500m row
5 pull-ups
10 push-ups
15 air squats
WOD:
"Running Fran"
300m run
21 Thrusters
21 Pull-ups
300m run
15 Thrusters
15 Pull-ups
300m run
9 Thrusters
9 Pull-ups
Saturday, April 24, 2010
Saturday WOD
WARM UP
- 1000m Row
- Practice one handed KB Swings
WOD
MAX REP for 45 seconds for the following movements for 4 rounds. 2 minute rest in between rounds. Record total number of reps:
- PULL UPS
- AIR SQUATS
- PUSH UPS
- SIT UPS
- PUSH PRESS (105, 85)
- 1000m Row
- Practice one handed KB Swings
WOD
MAX REP for 45 seconds for the following movements for 4 rounds. 2 minute rest in between rounds. Record total number of reps:
- PULL UPS
- AIR SQUATS
- PUSH UPS
- SIT UPS
- PUSH PRESS (105, 85)
Friday, April 23, 2010
Friday's WOD
Warm Up:
20 Lunges
20 Push Ups
20 Air Squats
3 Rounds
WOD: Helen
400 meter run
21 Kettlebell Swings (53lb)
12 Pull Ups
3 Rounds for Time
"Get Some!!!"
3,2,1 Go.
20 Lunges
20 Push Ups
20 Air Squats
3 Rounds
WOD: Helen
400 meter run
21 Kettlebell Swings (53lb)
12 Pull Ups
3 Rounds for Time
"Get Some!!!"
3,2,1 Go.
Thursday, April 22, 2010
12:15 OHS PR
Aaron Chan representing the 12:15PM class with his PR - 185lb (2x) OHS. Nice job Aaron!
OHS PR for 9AM Class
6 athletes with PR on Overhead Squat this morning! NICE work: Vip, Jed, Marv, Jess, Tiff, and Ryan.
Jed with a PR of 165lbs at a bodyweight of 140lbs.
Wednesday, April 21, 2010
Happy Birthday Marvin
Here's Marvin enjoying his present from KING CF, 66 Burpees (double his age)
HAPPY BIRTHDAY MARVIN!!!
042110 WOD
Warm-up:
7 rounds of suicide drills with 3 burpees
5 rounds for express classes
WOD:
3 rounds for time:
20 Knees-to-elbows
20 Deadlifts M:135 F:95
20 Lunges (10 each leg)
Skill work (time-permitting):
1 handed KB swing
7 rounds of suicide drills with 3 burpees
5 rounds for express classes
WOD:
3 rounds for time:
20 Knees-to-elbows
20 Deadlifts M:135 F:95
20 Lunges (10 each leg)
Skill work (time-permitting):
1 handed KB swing
Tuesday, April 20, 2010
First Time BASELINE athletes
CONGRATULATIONS to: Mike, Melissa, Rache, Courtney, and Rebekah (not pictured) for completing their very first CrossFit WOD. "BASELINE" Great job guys! Hope to see more of you guys at the "BOX" on a regular basis. WAY TO GO!
Tuesday WOD Results
Tough WOD today! Great job everybody! 57 KING CF members did this WOD and 5 new athletes did the "BASELINE" WOD for the first time.
Full House
Another busy Monday (04-19-2010) at King CrossFit yesterday. 58 athletes and 3 more athletes for the "Foundation Class". We would like to welcome Chris and Keyo!! Here they are demonstrating the overhead squat.
Tuesday WOD
WARM UP:
3 rounds of:
-20 pull ups
-20 back extensions
-20 sit ups
WOD:
5 Rounds of:
-15 wall balls
-25 kb swings
-35 push ups
-45 double unders (4:1 singles)
3 rounds of:
-20 pull ups
-20 back extensions
-20 sit ups
WOD:
5 Rounds of:
-15 wall balls
-25 kb swings
-35 push ups
-45 double unders (4:1 singles)
Monday, April 19, 2010
First Noon Class at KING CF
Here's the first 12:15PM WOD at KING CrossFit. Great Job everyone. I'm looking forward to growing this noon group.
Monday's WOD
04/19/10
Warm Up:
400M Run
15 Air Squats
15 Push Ups
3 Rounds
WOD: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
(One of my Favorite WODs. Have Fun with this one.)
3,2,1 Go!!!!
Warm Up:
400M Run
15 Air Squats
15 Push Ups
3 Rounds
WOD: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
(One of my Favorite WODs. Have Fun with this one.)
3,2,1 Go!!!!
Sunday, April 18, 2010
Saturday, April 17, 2010
041710
Warm Up
Row 800 Meters
Then 3 rounds of
10 PVC OH Squats
10 Box Jumps
WOD
10 Rounds of
10 Med Ball Cleans
10 Med Ball Push Ups
Row 800 Meters
Then 3 rounds of
10 PVC OH Squats
10 Box Jumps
WOD
10 Rounds of
10 Med Ball Cleans
10 Med Ball Push Ups
Friday, April 16, 2010
Thursday WOD Results
44 Athletes yesterday! AWESOME! Warm KING CrossFit WELCOME to: Joe Henderson, Eric Borja, Alvin Tran, and Nancy Tran. Again, please introduce yourselves to the newer athletes at the box. REMEMBER, 5 burpees if a trainer ask you someones name and you don't know it.
041610 WOD
Warm-up:
1/2 "Annie"
Double Unders & Sit-ups
25-20-15-10-5
(Not for time)
WOD
"Nicole"
400m run
Max rep pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
"Is CrossFit Hardcore?" from CrossFit Catalyst (Canada).
1/2 "Annie"
Double Unders & Sit-ups
25-20-15-10-5
(Not for time)
WOD
"Nicole"
400m run
Max rep pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
"Is CrossFit Hardcore?" from CrossFit Catalyst (Canada).
Thursday, April 15, 2010
Thursday
WARM UP
3 Roudns of:
- 30 Sit ups
- 20 Russian Side-to-Side
- 10 Knees to Elbows
WOD
5 Rounds of:
- 20 Overhead Weighted Lunges (10x each leg)
- 20 Box Jumps
- 20 KB Swings
Finish with 700m RUN (RAIN or shine)
3 Roudns of:
- 30 Sit ups
- 20 Russian Side-to-Side
- 10 Knees to Elbows
WOD
5 Rounds of:
- 20 Overhead Weighted Lunges (10x each leg)
- 20 Box Jumps
- 20 KB Swings
Finish with 700m RUN (RAIN or shine)
Wednesday, April 14, 2010
Wednesday's WOD
04/14/10
Warm Up:
400M Run
20 Dips
20 Lunges
3 Rounds
WOD:
Barbara (BTW.. Barbara can be a BIT#H!!!):
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
5 Rounds for Time
(Please scale as needed. Ask a trainer for the proper Rep Scheme.)
3,2,1 Go!!!!
Warm Up:
400M Run
20 Dips
20 Lunges
3 Rounds
WOD:
Barbara (BTW.. Barbara can be a BIT#H!!!):
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
5 Rounds for Time
(Please scale as needed. Ask a trainer for the proper Rep Scheme.)
3,2,1 Go!!!!
Tuesday, April 13, 2010
04-13-2010 Record Day
Awesome day at the box today! 61 athletes participated in a WOD at KING CF. I think this is the record for the most number of athletes in one day at KING CrossFit.
Thanks to Alvin, Nancy, and Elissa for doing the "BASELINE" WOD for the first time at KING.
Once again, if you see someone you do not know at the box, please take a moment to introduce yourself. If a trainer asks you some one's name and you do not know them, it's 5 burpees! I mean it!
Thank you to everyone for making KING CF such a fun environment to get fit and healthy!
Thanks to Alvin, Nancy, and Elissa for doing the "BASELINE" WOD for the first time at KING.
Once again, if you see someone you do not know at the box, please take a moment to introduce yourself. If a trainer asks you some one's name and you do not know them, it's 5 burpees! I mean it!
Thank you to everyone for making KING CF such a fun environment to get fit and healthy!
Monday, April 12, 2010
Foundations
For those of you who haven't taken the Foundations class yet or are just looking to sharpen the fundamental movements of CrossFit please talk to one of the trainers about scheduling.
041210 WOD
Warm-up:
3 rounds of "Cindy"
50 double-unders
WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 clapping push-ups
7 knees-to-elbows
3 rounds of "Cindy"
50 double-unders
WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 clapping push-ups
7 knees-to-elbows
Saturday, April 10, 2010
Saturday WOD
Warm-up:
10 pull-ups
15 push-ups
20 sit-ups
30 lunges
2 rounds
WOD:
700m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
700m run
10 pull-ups
15 push-ups
20 sit-ups
30 lunges
2 rounds
WOD:
700m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
700m run
Friday, April 9, 2010
Friday's WOD
04/09/2010
WARM UP:
400M Sprints (Rest 2 minutes between each RD)
3 Rounds for time.
WOD: Courtesy of the Main Site. (Posted on 04/04/10)
500M Row
150 Double-unders
50 Burpees
for time
3,2,1 GO!!!!
WARM UP:
400M Sprints (Rest 2 minutes between each RD)
3 Rounds for time.
WOD: Courtesy of the Main Site. (Posted on 04/04/10)
500M Row
150 Double-unders
50 Burpees
for time
3,2,1 GO!!!!
Thursday, April 8, 2010
040810
Warm Up
Front Squat 3-3-3-3-3
WOD
17 Push Ups 1 Sit Up
16 Push Ups 2 Sit Ups
15 Push Ups 3 Sit Ups
...
...
2 Push Ups 16 Sit Ups
1 Push Up 17 Sit ups
Front Squat 3-3-3-3-3
WOD
17 Push Ups 1 Sit Up
16 Push Ups 2 Sit Ups
15 Push Ups 3 Sit Ups
...
...
2 Push Ups 16 Sit Ups
1 Push Up 17 Sit ups
Wednesday, April 7, 2010
The Demon Bars
A BIG THANK YOU to Lt. Tim Smith for fabricating our newest pull up cage. Now, King CrossFit is ready to host Level I Cert in May 8th and 9th. Thanks Tim! "The Demon Bars" is awesome!03/07/10 WOD
Warm-up:
1500m row or 1400m run
WOD:
1 Clean & Jerk (135/85)
1 round of "Cindy" (5 pull-ups, 10 push-ups, 15 squats)
2 Clean & Jerks
1 round of Cindy
3 Clean & Jerks
1 round of Cindy
And so on for 10 rounds
Check out this video of Chris Spealler & Jason Khalipa killing this workout.
[Windows Media]
[Quicktime]
[Ipod/Iphone]
1500m row or 1400m run
WOD:
1 Clean & Jerk (135/85)
1 round of "Cindy" (5 pull-ups, 10 push-ups, 15 squats)
2 Clean & Jerks
1 round of Cindy
3 Clean & Jerks
1 round of Cindy
And so on for 10 rounds
Check out this video of Chris Spealler & Jason Khalipa killing this workout.
[Windows Media]
[Quicktime]
[Ipod/Iphone]
Tuesday, April 6, 2010
Tuesday
Warm up
2 Rounds of:
10 box jumps
15 air squats
20 lunges
WOD
20 minute AMRAP
7 SDHP (135#/85#)
14 pull ups
21 double unders (4:1 singles = 84)
2 Rounds of:
10 box jumps
15 air squats
20 lunges
WOD
20 minute AMRAP
7 SDHP (135#/85#)
14 pull ups
21 double unders (4:1 singles = 84)
End the War on Fat
http://www.slate.com/id/2248754/
....In any case, it seems that processed carbohydrates are America's most deserving nutritional enemy. And our misguided war against fat has just made us more addicted to them, because when people cut out fat, they typically turn to "diet" foods high in carbs—SnackWells, Baked Lays, even low-fat Jif, which contains the same number of calories as the regular version, with less peanut butter and more "corn syrup solids." That's not to say that all carbs are bad; fiber is a carbohydrate, and an important one. And there is still a lot left to be desired about certain fats. Trans fats really are bad for you, and foods very high in omega-6 polyunsaturated fats—such as corn oil and margarine—are not particularly healthy, either. But overall, Americans could stand to start replacing carbs with fat. More bacon, fewer Bacos.
(for full article, click link above)
Monday, April 5, 2010
040510
WOD
Max Effort Row
250m Row x 6
Rest Approx. 3min between each round
Cool Down
Skill Practice: Turkish Get-Up
Max Effort Row
250m Row x 6
Rest Approx. 3min between each round
Cool Down
Skill Practice: Turkish Get-Up
Saturday, April 3, 2010
Saturday WOD
Warm-up:
7 rounds of suicide drills with 3 burpees
after each round
50 double-unders
WOD:
"King CrossFit 300 Workout"
25 pull-ups
50 box jumps
50 push-ups
50 sit-ups
50 KB swings (35/26)
50 cal on the rower
25 pull-ups
7 rounds of suicide drills with 3 burpees
after each round
50 double-unders
WOD:
"King CrossFit 300 Workout"
25 pull-ups
50 box jumps
50 push-ups
50 sit-ups
50 KB swings (35/26)
50 cal on the rower
25 pull-ups
Friday, April 2, 2010
Happy Friday
Warm Up
open gym for 15-20 minutes
skill practice
WOD
21-15-9
thrusters
burpees
knees to elbows
mountain climbers
open gym for 15-20 minutes
skill practice
WOD
21-15-9
thrusters
burpees
knees to elbows
mountain climbers
Thursday, April 1, 2010
040110
WARM UP
10k Row
WOD
300 Burpees for Time
OK......April FOOLS!
Warm Up
Bench Press 3-3-3-3-3
WOD
300 Double Unders for time...NO FOOL'N!!!
15min cut-off
10k Row
WOD
300 Burpees for Time
OK......April FOOLS!
Warm Up
Bench Press 3-3-3-3-3
WOD
300 Double Unders for time...NO FOOL'N!!!
15min cut-off
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