2010 Memorial Day WOD

Todays WOD:
Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

King Crossfit would like to thank all of those who has served or is serving in the Military. Days like to today would not possible without your sacrifice.

Pictures from Todays WOD:

Memorial Day WOD

Warm-up:
Group Stretch

WOD:
Team WOD to be announced at class. It's gonna be a good one!

052910 WOD

Warm-up:
5 rounds of suicide drills
Shoulder Dislocates
Practice kipping pull-ups, strict-ups
or do
Weighted pull-ups (strict)
3-3-2-1-1

WOD:
AMRAP in 15 minutes
10 Ring Dips
10 Wall Balls
10 Clapping Push-ups
100m Sprint

What the Fuzz?

Here’s an interesting video by Gil Hedley on “fuzz”. The fuzz concept relates to a phenomenon of accumulation of various covalent and hydrogen bonds, associated with formation of collagen fibrils, in your muscular and connective tissues. Too much fuzz equals reduced sliding of different tissue interfaces in relation to one another.

What?

Well, reduced sliding of these tissue interfaces (e.g. between two layers of a muscle) will increase the resistance you have to overcome during movement and will therefore reduce your capacity in the workouts (and life for that matter). Don’t take my word for it, check out what K-Starr has to say about the video.

So what’s the take home message here? Stretch! Mobilize! Foam roll! Stay active! Or let the fuzz take you..

Look Better Butt Naked Challenge

We've just about finalized the details of our next challenge. I won't exactly call it a nutrition challenge because crossfit "skill testing" will play a large part as well.

The challenge will begin on June 5th and will end on July 17th. Buy-in will be $20 and before-and-after pictures will be required this time. We will follow the Paleo Diet as we did in the first challenge. More details to follow in a few days.

Sorry if I offended anyone with the last picture of Ms. Kardashian. So I thought I'd change it to something more appropriate - enjoy!!!

Open Gym Time Anyone?

I've noticed on social networks like Facebook & Twitter and overhearing conversations between our athletes that many of you still have "Globo-gym" memberships, i.e. 24hr Fitness and LA Fitness. I'm somewhat baffled, but know it's all well and good because y'all are spreading the word about King CrossFit to those that aren't in the know, right? Anyway, I want to know how many of you would be interested in an open gym outside of our regular class hours?

Post your comments below.

-King CrossFit

Check out this video. Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]

Friday

Warm Up
3 rounds of:
5 pull ups
10 push ups
20 mountain climbers

WOD:
5 rounds of:
10 squat cleans (to scale, substitute with med ball cleans)
20 knees to elbows
15 KB swings

CrossFit Games 2011

The sign-up sheet for the 2011 CrossFit Games is up at the box. We've got a handful of athletes that have already signed-up for the individual and team competition but we would love to see more of you participate. You have several months to train so let's get to work! On that note, we will be opening up a special class to prepare our athletes for the Games - details forthcoming.

The following are several video clips from the NW Regionals at the Puyallup Fairgrounds a couple of weeks ago. If this doesn't get you excited and motivated for next year then I don't know what will.

Highlights from the Northwest Regionals - video [wmv] [mov]

Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

Chris Spealler and Ashleigh Moe win the Northwest Regionals! Speal's first event - video [wmv] [mov]

May 26 WOD results

Another good showing at KING CF yesterday. 54 athletes completed yesterday's WOD. Lunchtime class was lighter than usual. Join us during our 12:15PM class and get your WOD on nooner style! Great job everybody.

05/27/2010

Warm Up:
400m Run
20 Lunges
10 Knees to Elbows
3 Rounds

WOD:
7 Dead Lifts (BW)
15 Box Jumps
25 Air Squats
20 Minute AMRAP

3,2,1 GO!!!!

Tuesday WOD Results

Mark K. aka VIP TTB 6:08 JACKIE! Way to own her!

052610

Warm Up
3 rounds of
15 Push Ups (slow and in control)
15 Jumping Squats
15 Back Extensions or Good Mornings

Double Unders from Patrick Cummings on Vimeo.

WOD
30 Double Unders
30 KB Swings
30 Double Unders
30 Sit Ups
30 Double Unders
20 KB Swings
30 Double Unders
20 Sit Ups
30 Double Unders
10 KB Swings
30 Double Unders
10 Sit Ups
30 Double Unders

Farewell Christine!

Good luck in Sac-Town. We're gonna miss you!

052510 WOD

Warm-up:
20 Parallette Shoot-through
L-sit for a total of 30 seconds
600m run




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

Find a partner as they will count your thrusters & pull-ups and vice-versa.



We also have a surprise "finisher" for you and your partner.

Pics from last week

Monday

Warm Up:
800m run -or- 800m row
open gym until WOD begins

WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.

Finisher - if TIME allows:
Bottom-to-Bottom TABATA air squats for 8 rounds
- Max effort from round 1 to round 8. Make best attempt to maintain the number of reps from first round all the way to finish.
- Concentrate on SPEED, FORM, DEPTH, and ROM

City of Renton Summer Softball

The softball season is nearing and we'll be scheduling practices real soon! If you signed-up you will be receiving an email with more details.

Saturdays WOD

Warm Up:
3 Rounds of "Cindy"

WOD:
7 Dead Lifts (95lbs M/65lbs W)
7 Hanging Power Cleans
7 Thrusters
7 Rounds for Time


3,2,1 GO!!!!!

052110

Warm Up
3 Rounds of
10 PVC Over Head Squats
10 PVC Good Mornings
10 Push Ups

WOD
AMRAP in 15min of
12 Lunges (6 each leg)
9 Sit Ups
6 Ring Dips or 9 box dips

Proper form and range of motion on the ring dips is: the chest stays upright as the body lowers, once the elbows are above the shoulder the body is pressed up until the arms are fully locked out.

Full House!

For those of our athletes that come in to a "full-house" for the 7pm WOD, keep in mind that our 5pm & 6pm classes are somewhat light. If you want a little more elbow room and extra attention from the trainers (not that we slight you at 7pm) we highly recommend that you come in for the earlier classes. At times when we are up to capacity, we may break you up into 2 groups depending on the WOD and equipment availability. Thank you for being patient with us. We are currently looking for extra space in the general vicinity so that we can run our Foundations & Baseline classes without interfering with our regular classes.

-King CrossFit

052010 WOD

Warm-up:
50 double-unders
Shoulder dislocates*

Strength WOD:
Press
3-3-3-3-3

Met-Con WOD:
10,9,8,7,6,5,4,3,2,1 reps of:
Medicine Ball Clean to Wallball
Burpee Box Jumps

*Shoulder Dislocations are a dynamic stretch exercise. They stretch your chest, shoulder & upper-back muscles dynamically. If you have slouching shoulders & flaring shoulder-blades, shoulder dislocations can fix your posture.


Shoulder Dislocations Technique. Reach back with the PVC pipe. You’ll feel a stretch in your chest. Keep going until the the bar hits your back/hips. Squeeze your shoulder-blades. Come back up. Repeat for 3 sets of 10 reps.

* Wide Grip. Start with the widest grip you can use. Switch to a narrow grip as your upper-body mobility improves.
* Lock Your Elbows. Keep your arms straight from start to finish. Widen your grip if you can’t keep your elbows locked.
* Squeeze Your Glutes. This prevents hyper-extension of your lower back which puts pressure on your vertebrae.
* Chest Up, Shoulders Back. Make a big chest & keep it up. Pull your shoulder-blades back & down.

When to Do Shoulder Dislocations. The more you do shoulder dislocations, the better you’ll become at them. If you have tight upper-body muscles, I advise you to do shoulder dislocations daily.

* Pre-Workout. 3 sets of 10 reps pre-workout to lubricate your joints & warm-up your upper-body muscles.
* Daily. If you have slouching shoulders & flaring shoulder-blades do 3 sets of 10 reps daily to improve your posture.

Common Errors. Quality matters, not quantity. You’ll progress faster if you do shoulder dislocations correctly from the start.

* Bending Your Elbows. You lack upper-body mobility. Use a wider grip & tighten your triceps.
* Arching Your Back. Hyper-extending your lower back puts posterior stress on your vertebrae. Avoid this by squeezing your glutes.
* Limited Range of Motion. If you can’t reach behind your head/against your hips, your grip is too narrow. Widen your grip.

EVA Wednesday

WARM UP:
3 rounds of:
10 knees to elbows
20 Russian side to side
30 ab mat sit ups

WOD
"EVA"
5 rounds for time of:
800m Run
30 KB Swings (2 pood)
30 Pull-ups

Tuesday WOD

05/18/2010

Warm Up:
30 Double Unders
20 Sit-ups
25 Push Ups

WOD:Team Relay
30 Calories on the Rower
600M Run (Rain or Shine)
2Rounds
Only one athlete working at one time. Everyone on your team must finish the Row before going on to the run. Everyone must finish the Run before going back to the Row. End with a Sled. Coaches will determine the length of the Push. (or 100 Pull-Ups)

3,2,1 Go!!!!

CrossFit Games 2011 Anyone?

2010 NW Regional Results

As you know, several King CrossFit members witnessed some amazing athletic feats this weekend at the Northwest Regionals in Puyallup. Check out some of the pictures that Paolo Sanchez with Foundation CrossFit took at the Regionals at http://www.flickr.com/photos/paosanchez/sets/72157624073590088/show/with/4612830398/

Who's Down with the Kings for next years Games? Sign-up sheet for individual and affiliate team will be up at the box shortly.

Coach Ron posted this video of Chris Spealler doing the same WOD we programmed today. I had to post it again because it's just bad ass! Keep in mind, Chris is overhead squatting his bodyweight on uneven ground.

051710

Warm Up Burgner Warm Up


WOD
3 Rounds for time of:
10 Overhead Squats (#95/#65)
50 Double Unders

Partner up on this WOD, one person will count while the other person does the workout. Afterwards the person counting will do the WOD and person finished with the workout will count. Please make sure all repetions are counted for and every movement is FULL RANGE OF MOTION!!! You will not be doing them any favors by allowing them to complete with short movements.

Beat the Bridge 8K

Had an awesome time with family, friends and fellow CrossFitters this weekend as we took on the "Beat the Bridge 8K" at the University of Washington. We all beat the bridge and everyone posted awesome times! Big thank you to Jason Guerrero aka "DJ JTyme" for coordinating the event.

Video and Pictures from last weeks WOD's

Thanks for the video Sarah! Great footage.

2010 Northwest Regionals

Kim,Kyle, Alicia, and Gretchen sizing up the competition for next year.

CrossFit Legend Chris Spealler was in the building trying to qualify for the CrossFit Games.

Last WOD on Saturday:
90 seconds to move as much weight as you can. You have the option of choosing 275lbs,295lbs, and 315lbs to perform the lift.

051510 WOD

Warm-up:
500m row
50 double-unders
15 box jumps
2 rounds

WOD:
21-18-15-12-9-6-3 reps of
Medicine Ball Cleans M:20 F:14
Kettlebell Swings M:24kg F: 16kg

2010 Regional CrossFit Games

We will be heading to The Puyallup Fairgrounds after the last WOD on Saturday, May 15th to watch and support CrossFit athletes as they try to qualify for a spot to compete in the National CrossFit games in Los Angeles California.
For those who want to carpool, please post comments below or simply show up at the box after the last WOD at 11:30AM. Also, please remember to wear your KING CF shirt.

May 15-16, 2010
The Puyallup Fairgrounds
Puyallup, WA

Happy Friday!

Warm Up:
3 rounds
20 overhead squats with PVC
20 lunges
20 push ups

WOD:
-1200m Run
10 Pull ups
30 Sit ups
-800m Run
15 Pull ups
30 Sit ups
-400m Run
20 Pull ups
30 Sit ups
-300m Run
25 Pull ups
30 Sit ups
-200m SPRINT
30 Pull ups
30 Sit ups

Happy Belated Bday Jason

Burpees with a smile!

Wednesday WOD Results

Another great day at the box!

Thursday WOD

Warm Up:
500m Run
25 Push Ups
25 Air Squats
3 RDS

Back from popular demands..its time to get dirty.
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 appropriate reps.

FYI.. The BOX did this WOD on 03/03/10. Hopefully you improved on your time.

3,2,1 Go!!!

New T-Shirts Are In!

If you haven't already noticed, we have our new t-shirts at the box. Get'em before they're gone! Special thanks to Jovi and Soy Clothing for hookin' it up!

Happy Birthday Melyssa

Happy Burpeeday!!!

Tuesday WOD Results

52 Athletes participated in Tuesday's WOD and 3 additional athletes did BASELINE:
Please welcome Justin, Tonya and Brenna to KING CF!!!
Way to kill the mile run Stu at 5:28, smoked it!

051210

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

WOD
AMRAP in 10min of
10 Push Ups
10 Box Jumps

Belated Happy B-day Tucker

Way to go on your BURPEES!

051110 WOD

Warm-up:
Obstacle Course

WOD:
Run 1 mile
Row 1000m
Run 1 mile
100 Double-unders

If a rower is unavailable, start with the double-unders and finish with the row.

Monday - time to work!

WARM UP:
2 rounds of:
20 KB swings
10 dips
25 air squats

WOD
20 minute AMRAP
5 SDHP (115#, 65#)
5 Burpees
5 Knees to Elbows

Level 1 Cert - Day 2

What an awesome weekend with over 60 people attending the Level 1 Certification hosted by King CrossFit and the Renton Fire Department
.
Great job to Ryan, Eli, Duy, Mark, Tim and Karlie! You guys made us proud!

Team WOD at Level 1 Cert

First Place for Team King CF!

Pics from Level 1 Cert

Saturday WOD

Since we are closed on Saturday, this WOD can be done in the convenience of your own home. Enjoy!

WOD:
5 burpees
10 air squats
15 sit-ups
10 rounds for time

Post your time in the comments section below. You will also be entered in a drawing to win a King CF t-shirt.

Level 1 Cert Location

Just a friendly reminder for those of you attending the Level 1 Cert this weekend. The Cert will be held at the Renton Fire Training Center at 1900 Lind Ave SW and NOT at the box.

Friday WOD

05/07/10

Warm Up:
20 Lunges
20 Push Ups
20 Sit Ups
3 Rounds

WOD:
400m Run
50 Air Squats
4 Rounds for Time

3,2,1 Go!!!

050610

Warm Up
Push Press(behind the neck) 5-4-3-2-1-1-1

Wod
AMRAP in 10 Min
21 Double Unders
15 KB swings
9 Dips

050510 WOD

Warm-up:
5 rounds of
5 pull-ups
10 push-ups
15 squats
NFT (Not for time)

WOD:
"Kelly"
5 rounds for time of:
400m run
30 Box Jumps (M:24"/W:20")
30 Wall Balls

Take Your Ball for a 700m stroll

As a cooldown after Tueday's WOD, here are a couple photos of KING CF athletes as they strolled with their favorite med ball. To add to the FUN, if a ball is dropped, 10 burpees as penalty. Knocking down another athlete's ball was highly encouraged. Only 1 athlete did burpees, YOU know who you are.

Tuesday WOD Results (05-4-10)

Another great day at the "BOX!"
Congratulations to Chris, Cindy, and Tiffany for completing very first CrossFit WOD. Way to go guys!

Tabata Monday

Tuesday WOD

Warm Up
3 rounds of:
20 knees to elbows
20 ab mat sit ups
10 GHD sit ups

WOD:
AMRAP for 14 minutes:
7 power cleans
7 sumo dead high pull
7 Push press

Tabata

05/03/10
Warm Up:
20 Lunges
10 Box Jumps
5 Hand-Stand Push Ups
3 Rounds

WOD: Tabata
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

3,2,1 GO!!

Congratulation to Coach Nick!!!!

Please congratulate the Newest Member of Central Pierce Fire and Rescue.

First Time CrossFitters

Congratulations to: Melisa and Trisha for completing their very first CrossFit workout, "BASELINE!" Thanks for waking up to KING CrossFit. We hope to see you again soon. Great job!

050110

Warm Up
3 Rounds of
20 Lunges
10 PVC Pass Throughs
10 Sit Ups

WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting