Saturday

Warm Up:
500 row
2 Rounds of:
30 knee high toe touches
20 good mornings
10 knees to elbows

WOD
5 wall balls
1200m run
10 wall balls
600m run
20 wall balls
400m run
30 wall balls
300m run

T.G.I.F

07/30/10

Warm Up:
20 Lunges
15 Squats
10 Knees to Elbows
2 Rounds

WOD:
400M Sprints
(Rest 2 Minutes between each Round)
5 Rounds

3,2,1 GO

072910

Warm up
Deadlift 3-3-3


AMRAP in 14 min of:
7 Pull Ups
7 Sit Ups
7 Jumping Squats

Cheaters!

Interesting post and comments from Life As Rx. Good thing we don't have any athletes that cheat at our box...or do we...

Cheaters!

--------------------

CrossFit Endurance Challenge Video - [wmv] [mov]

Who's down to do this next year?

072810 WOD

Warm-up:
5 rounds of Suicide Drills w/ 3 burpees, then;
3 rounds of
10 PVC Overhead Squats
10 Lunges w/ PVC

WOD:
200m sprint
9 Wall Ball (20/14)
15 Push Ups (release hands from ground at bottom position)
21 Double-unders
AMRAP for 20 minutes

*If an athlete can do the Wall Balls and Double-unders unbroken for a minimum of 10 rounds Coach Glen will buy them a Primal Pac!

More pics from Saturday! Courtesy of Mark K. aka VIP

(click on picture to view all pics)

Tuessday

Warm Up:
1000m row or 1200m run
PVC shoulder dislocates

WOD:
3 rounds of
20 jump over, box jumps
15 SDHP (95/65)
20 toes to bar
15 clean and jerk (95/65)

Down with the Kings!

King CF athlete, Michelle Castro posted this note on Facebook today:

"Six weeks ago I took on the Look Better Naked Challenge at King CrossFit. The challenge consist of following the Paleo Diet, also known as the Caveman's Diet, and being able to pass the "skills testing." Six weeks ago I was 143lbs. I took on this challenge not knowing what to expect, but all I knew for sure was that it was going to change my life for the better. Throughout this challenge I tested my levels of strength, will power, and consistency. It wasn't the easiest thing to do but I'm very happy that I did! At the end of the challenge I weighed 132lbs. Lost 11lbs and 2 dress sizes. I won 1st place for womans!!! A BIG THANK YOU to the Kings at King CrossFit! Thank you for believing in me, for pushing me, and being patient with me! Thanks for changing my life as well as others! Also, thank you to my husband for doing this challenge with me! I couldn't have done it without you! Congrats on getting 3rd place for mens!!"

I'M DOWN WITH THE KINGS AND THANKS FOR BEING DOWN FOR ME!!!!

07/26/10 WOD

Warm Up:
Shoulder Dislocates
600M Run
2 Rounds of
15 Push Ups
15 Sit Ups

WOD:
12 Overhead Squats (95lbs M/65lb W)
400M Run
20 Burpees
3 Rounds for Time



Video Courtesy of Crossfit Overload.

Summer Challenge Results

Congrats to all of our winners of the Summer 2010 Nutrition/Skill Challenge:

Men's 1st Place and overall: Marvin Oakrum
Women's 1st Place: Michelle Castro
Men's Second Place: Troy Morse
Women's 2nd Place: Gretchen Fulmer and Jade Garrison (tie)
Men's 3rd Place: Jeff Castro
Women's 3rd Place: Cara Rozell
Honorable Mention:
Mike Foote
Sandy Phan
Ryan Montero
Jessi Nemens
Melanie Locke

072310 WOD

Warm-up:
3 rounds of
15 air squats
20 high-knee toe touches
25 Double-unders

WOD:
75 Abmat Situps
15-12-9 reps of:
Thrusters (95/65)
Ring Dips
Push Ups (release hands from floor at the bottom)
75 Abmat Situps

Challenge Finale Update

The Challenge is nearing the end and we're a couple of days away from announcing the winners. Great job to those of you who kept up with their food log and worked on the various skills this week. I will need your before and after pictures as well as your skills worksheet by Friday evening.

The group WOD will begin at 10:30am and the BBQ/Potluck and bake sale will follow shortly thereafter.

-King CrossFit

King's Kids CrossFit

King CrossFit is proud to announce that we are now a Kid's CrossFit Certified Gym. All the credit goes to Ryan Montero and Karlie Drexler for there hard work! Stay tuned - more details forthcoming...

072210 WOD

Warm-up:
500m row
400m run
Shoulder Dislocates
Good Morning

WOD:
60 Overhead Plate Lunge (25/15)
60 Toes-to-bar
60 Kettlebell Swings (53/35)
For Time

Here's a video with Chris Spealler doing a couple of the movements on the plate for today's WOD.

6pm class was nuts!!!

We had close to 30 athletes at the gym for the 6pm class - over 60 total for the day!




Fun little finisher!

072110 WOD

Warm-up:
Finish up your skills worksheet if you haven't already done so.

WOD:
AMRAP in 10 minutes of
6 squat cleans (115/65)
12 Pull-ups
24 Double unders

New Competition: The CrossFit/USA Weightlifting Open : 2010 CrossFit Games

Awesome Video above and interesting read below...

The CrossFit Games: An Action Sports Investment Opportunity in the Making

550 lbs Deadlift

Troy pulling a personal best of 550 lbs! Muscle-ups next...right Troy? Great job to all King CF athletes who hit PR's on the deadlift, press, bench press and squat!

Marvin's a beast!

Marvin pulling 500 lbs - PR!!!


And he wasn't done for the day...here he goes with his first ever muscle-up (actually second of the day, but it wasn't on video)...

WOD Schedule for the rest of the week...

Today we will be working on the Power Lifts and Olympic Lifts. A short met-con will follow time permitting. As for the rest of the week, we will go back to our normal scheduled WOD's. Please wrap up your skill testing during the warm-up before class or after class.

-King CrossFit

Skill Testing Part II

As you can see from the schedule above, we will be doing skill testing in lieu of the regularly schedule WOD's. For our newer members please ask any one of the trainers for a copy of the skill worksheet or you can download a copy here. This time can also be used for open gym. You can also gather a group of athletes and do a missed WOD, named WOD or a WOD of your choice as long as you don't interfere with those who are skill testing.

Remember, the skill testing is a huge factor in determining the winners of the Summer Challenge. And the by the way, you guys have been doing an awesome job keeping up with your nutrition journals.

Saturdays Pics

07/17/10

Great Day for a 200m Run.

Happy Birthday to ME!

No burpees for me suckas! OK, maybe when I get back.

Warm up:
3 Rounds of:
20 good mornings
20 mountain climbers
20 push ups


WOD:
20 minute AMRAP
- 200m SPRINT
- 25 sit ups

Helen

Pictures from tonight.

07/16/10

T.G.I.F

Warm Up:
10 Box Jumps
10 Knees to Elbows
10 PVC Overhead Squats
3 Rounds

WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time

3,2,1 Go!!!

Wednesday Video of the day

Tues & Wed Pics

WOD Results for Tuesday and Wednesday

Lets Gamble

Warm Up
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats

WOD
“BLACK JACK”
Each Pair = 21

For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

071410 WOD

Warm-up:
1 mile run

WOD:
3 rounds for time of
75 double-unders
12 deadlifts (bodyweight)
21 box jumps (m:24/w:20)

The workout above is a modified version of "Christine"
performed in this video by Pat Barber

Mon & Tues Pictures

Having fun with the Slosh Pipe!

Tuesday

WARM UP
3 rounds of:
30 knee high toe touch
20 good mornings
10 box jumps

WOD: 3 Rounds of 'BASELINE'
400m run
40 air squats
30 sit ups
20 push ups
10 pull ups (strict is possible)

Monday's WOD

07/12/10
Skill Practice-
Muscle Up
Overhead Squat
Hand Stand Push-Ups
etc...

WOD:
7 Hanging Power Cleans
7 Thrusters
7 Sumo-High Dead Pull
(95lb M/65lb W)
7 Rounds for Time

3,2,1 Go!!!!

Thurs, Fri & Sat Pictures

071010

Warm Up
2 Rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 PVC OH Lunges
10 Burpees

WOD
Team Relay - 2-3 Person Teams
5 Rounds Each Person
20 Air Squats
120m SPRINT!!!! (aprox. from the driveway to the stop sign)
25 Push Ups
120m SPRINT!!!! (back to the driveway)
Tag your partner
Keep alternating till each of you completes 5 rounds each

070910 WOD

Warm-up:
1 mile run or 1600m row

WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.

CONGRATULATIONS

BIG congrats to Daddy MARK and Mommy JO Tamola on your newest addition. Please congratulate Mark when yo see him at the box. Baby Julia Rose Tamola born on July 5th, 2010, 6.13lbs, and 18.5" long.

Thursday WOD

WARM UP:
3 rounds of
- 25 double unders
- 25 ab mat sit ups
- 25 push ups

WOD: "NICOLE"
20 minute AMRAP
- 400m run
- max rep pull ups

Wednesday Pics

Another great turnout despite the heat!

Wednesday WOD

07/07/10

Warm Up:
5 Hand Stand Push Ups
10 Knees to Elbow
15 KB Swings
3 RDS

WOD:Team Relay
30 Calories on the Rower
600M Sand Bag Carry
30 Calories on the Rower
600M Sand Bag Carry
End with 100 Burpees. (Team can determine how the burpess will be broken up.)

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.

3,2,1 GO!!!

Tuesday Pics & Video

Big day with 68 athletes showing up for the WOD!




Duy doing 5 squat cleans (bodyweight) and 5 muscle-ups for 5 rounds. (7:13)

070610

Warm Up
4 Rounds of:
12 PVC Pass Throughs
12 PVC OH Squats
12 Box Jumps

WOD
5 Rounds of:
15 Sand Bag Squat Cleans (or Dumbell Cleans)
10 Pull Ups
10 Ring Dips

Monday's Pictures

07/05/10

Hope everyone had a fantastic July 4th.
9:00am WOD-

Monday Morning Team WOD

Warm-up:
4 rounds of "Cindy"
5 pull-ups (strict)
10 push-ups
15 squats
NFT (not for time) focus on the movement & range of motion

Team WOD:

3000m ROW

120 Thrusters M #115/ F #75

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

300 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).

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 Pics

07/03/10

Morning Pictures from 10:30am WOD.

Saturday

WARM UP:
3 rounds of
15 KB swings
10 air squats
5 pull ups

WOD:
1/2 KAREN:
- 75 wall balls
Immediately followed by ANNIE:
50-40-30-20-10 of
- Double-unders
- Sit-ups

Scale as needed

Think of all the cook outs and all the good food you'll be consuming this weekend when doing this WOD! Burn some calories and make room for some good grub! Happy 4th!

Happy Friday!

07/02/10

Warm Up:
700M Run (Just once)
25 Sit-Ups
10 Knees to Elbow
3 Rounds

WOD:
25 Medicine Balls Cleans
20 Medicine Ball Lunges (10 Each Leg)
10 Medicine Ball Push Ups
5 rounds for time

3,2,1 GO!!!!

The Power of CrossFit

Here are a couple of good reads. Thanks for sharing - Matt & Vip!

http://www.fitnessmagazine.com/workout/real-plans/stay-fit/the-power-of-fitness/

http://www.againfaster.com/articles/zatsiorsky-scaling-and-power.html

070110

Warm Up
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings

WOD
5 rounds of:
Body Weight Bench Press - Max Repetions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round

Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.