The Foods You Shouldn't Touch With a Ten Foot Pole

So What Foods Should You Avoid Like the Plague?

Soda - In my mind this is where most people will get the biggest payoff for the amount of effort involved. The average person consumes more than one gallon of soda per week. Reducing or eliminating soda from your diet is one of the easiest shifts to make

Doughnuts and Pastries - Overall these foods are worse than soda as they not only contain sugar, typically in the form of high fructose corn syrup, but they also contain dangerous trans fats. The reason I did not list this one first is that they are not consumed by as many people on a regular basis.

French Fries - Oh, they taste so good, but are ever so bad for you as they are loaded with the worst types of fat on the planet -- typically highly refined and genetically modified omega 6 oils, such as corn, canola, and soybean oils.

Nearly All Breakfast Cereals - Breakfast is, without question, the single most challenging meal to eat outside of your home. Most of the typical breakfast offerings will drag your health down. The most commonly consumed breakfast are breakfast cereals, which are merely disguised forms of high fructose corn syrup loaded with genetically modified (GM) grains. But pancakes, French toast, waffles, scrambled eggs and rolls don't do much to improve your health either.

Processed Foods and Snacks - In addition to these specific examples, processed foods in general can contribute to allergies for a number of different reasons. Most processed foods contain a variety of food colorings, flavors, preservatives, and other additives can have a major impact. Junk foods also has a detrimental effect on your gut flora, which has major consequences for your overall health, weight control, and the development of allergies.

Article @ articles.mercola.com

083110 WOD

Warm-up
500m row, then 3 rounds of
10 pull-ups
15 box-jumps
25 sit-ups

WOD:
10 KB Swings - 2 Wall Balls
10 KB Swings - 4 Wall Balls
10 KB Swings - 6 Wall Balls
10 KB Swings - 8 Wall Balls
10 KB Swings - 10 Wall Balls
10 KB Swings - 12 Wall Balls
10 KB Swings - 14 Wall Balls
10 KB Swings - 16 Wall Balls
10 KB Swings - 18 Wall Balls
10 KB Swings - 20 Wall Balls
For time

Mondays WOD

08/30/10
Warm Up:
Group Stretch

Strength WOD:
Front Squats
6,5,4,3,2

Finisher:
15 Double Unders
12 Push Ups (Release at the Bottom)
12 Jumping Air Squats
12Min AMRAP



Courtesy of Gator Crossfit

KB Cert with Jeff Martone

Video's from the past week

Kill That Voice - Inspiration from CrossFit Watertown

(Words by Lisbeth Darsh/CrossFit Watertown.)
Kill That Voice

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

Link

082710

Warm Up
3 Rounds of
15 Med Ball Cleans
15 KB Swings

WOD
Death by....Sit Ups
Every Min on the Min Sit Ups:
1st min = 1 Sit Up
2nd min = 2 Sit Ups
3rd min = 3 Sit Ups
...
...
18th min = 18 Sit Ups
19th min = 19 Sit Ups
etc...
If you are in the 5th min & and takes you 15 seconds to do 5 Sit Ups
you have 45 seconds to rest till the next round.
Go till you cannot complete the number of situps required for that min.

Finisher
Team Row

082610 WOD

Warm-up:
60 double-unders
Shoulder Dislocates
Good Mornings

Strength WOD:
Bench Press
5-5-5-5-5

Conditioning:
"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different.

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]

America's Health Tested by Paleolithic Diet

"Modern day diets are complacently perceived as temporary pursuits to rectify health, rather than a pathway to regulate eating, maintain health and implement a sustainable lifestyle that promotes longevity. In this insightful interview with Paleo Cookbook author Nikki Young, IKFF Certified Kettlebell Teacher and CrossFit Coach, Adam Farrah, explains why nature forced him to change his diet and why paleo living is a life consuming activity."

America's Health Tested by Paleolithic Diet
Original Interview @ livingpaleo.com

Wednesday WOD

08/25/10
Warm Up
1 Mile Run or 2000m Row

WOD:
30-25-15-10 Reps Rounds of:
Burpees
Lunges
Toes to Bar
1200M Run after all the Rounds have been completed.
For Time

3,2,1 GO!!!!

Kids CF 08/25 @ 11:30

Kids Crossfit will have one last mid week class before school starts.
Please leave a comment if you plan on bringing your child(ren) tomorrow.
Reminder, there is no Kids Crossfit this Saturday as the Box is closed for the Kettlebell Cert.

Fish Oil - Why you need it

"Lets start with what you probably do understand: fish oil is fat. And fat, without going into great scientific detail, is responsible for numerous crucial functions in the body. There are three different types of fat: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. For the purposes here we are going to focus on the polyunsaturated fatty acids, namely Omega-3 and Omega-6. "

Fish oil, why you need it
Great article from Crossfit North Atlanta.

082410

Warm Up
3 rounds
15 Wall Balls
15 Sit Ups

Strength WOD
OHS 3-3-3-3-3

Finisher
12min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

082310 WOD

Warm-up:
2 rounds of
500m row
20 lunges (10 each leg)
30 Double unders

WOD:
21 Burpees
200m run
21 KB Swings
200m run
21 Box Jumps
200m run
15 Burpees
200m run
15 KB Swings
200m run
15 Box Jumps
200m run
9 Burpees
200m run
9 KB Swings
200m run
9 Box Jumps

Kids Crossfit @11:30 TODAY!!

Warm up

Basic rotational movements to warm up joints, light stretching

Skill work

The Deadlift ( Dumbbell or PVC )

Workout

21-15-9

Jump for height (vertical jump)

Deadlift

Push up

Game

CrossFit Kids – Kick the Can

Cooldown/Stretching

http://kingskidscf.wordpress.com/

08/21/10

Warm Up:
500m ROW
20 Push Ups
15 Air Squats
2 Round

WOD:
20 Wall Balls
400M Run
15 Knees to Elbows
4 Rounds for Time

3,2,1 GO!!!

082010

Warm Up
4 Rounds of
10 Wall Balls
10 Good Mornings
10 Sit Ups

WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 1min 30sec between rounds

Thursday pics & videos

The Paleo Diet - Explained

Short explanation of what the Paleo Diet or Paleo way of life is. If you want more information, please talk to one of the coaches.

081910 WOD

Warm-up:
400m run
Shoulder Dislocates
Burgener Warm-up as a group

WOD:
Max rounds in 3 minutes of:

95 pound Power snatch, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Power Snatch Execution from Greg Werner on Vimeo.

Wed Pics & Videos

Register for Fight Gone Bad

Fight Gone Bad 5 is open for registration. Please go to FGB5.org and register yourself under the King CrossFit team. Fight Gone Bad will take place on September 25 at 9am at our box. Matt Feliciano is the team captain and will answer any questions that you may have. Email him at matthew.feliciano@gmail.com

081810

Warm Up
3 Rounds of
7 Knees to Elbows
7 Lunges (each leg)
7 Push Ups

WOD
4 Rounds of
400 Meter Run
10 Pull Ups
10 Ring Dips (15 Box Dips)

Coconut Water: Myth Or Miracle?

Coconut water's headiest claim is that it is rich in potassium: a typical serving offers 569 mg, which is almost twice the amount in a banana. This mineral helps regulate blood pressure by counteracting the stimulating effects of sodium, of which it contains only 160 mg, and this in turn helps to prevent related issues like stroke, heart attack and hangovers. Compare this to 14 fl. oz. of Gatorade, which contains 'only' 52.5 mg of potassium and 192.5 mg of sodium.

Read more at Huffington Post

08/17/10

08/17/10

Warm Up:
400M Run
Shoulder Dislocates


WODs:
1st Strength
Strict Press
5,5,4,4,3,2,1


2nd
15 Double Under
15 Air Squats
7 Burpees
12 AMRAP


3,2,1 GO!!!!

081610 pics & video

Amazing day with over 80 athletes!

081610 WOD

Warm-up:
Shoulder Dislocates
Overhead Squat w/ PVC
Good Mornings
75 double-unders

WOD:

Tabata Workout
20 seconds of work 10 seconds of rest for 8 intervals of each station (4 mins each station)
Row (calories)
Dead Lifts 135Men/95Women
Push Ups (release hands from ground)
Russian Kettlebell Swings 53Men/35Women
Sit-ups

Score is total reps

Sunday Open Gym Pics & Video

WOD results for last week

Kids CF Pictures

Great turnout for Kid's CF on Saturday!

Reminder - Kids Crossfit today 11:30

Basic Warm up

Skill Work:

The Push up

Introducing the broad jump

WOD:

5 roundsof:

5 push ups

5 broad jumps

5 squats

5 broad jumps

Game:

Jump the Rope

Cooldown/Stretching

http://kingskidscf.wordpress.com/

081410

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

WOD:
21-18-15-12-9-6-3 reps of
Medicine Ball Cleans M:20 F:14
Med Ball Push Ups

Crossfit Store Sale

The CrossFit store is having a 40% off sale. Check out some of the cool stuff they have for sale.
40% off Coupon Code: FBFinalSale
Note: Click "APPLY" for the discount to take effect!
Effective tonight (08/13) at midnight PST until midnight PST on Sunday!
www.store.crossfit.com

Friday the 13th!!!

Warm-up:
Open Gym for the first half of class. Work on one of the major lifts of your choice: Bench Press, Shoulder Press, Deadlift, Squat. Have you heard of the "Wendler" 5/3/1 program. It's a great strength program pre-WOD.

or

3 rounds of
400m run
15 KB swings
20 Push-ups
30 knee-high toe touches
NFT (not for time)

WOD:
"Karen"
150 wall balls for time

Thursday pics

Is it in you? (Maltodextrin, stevia and artificial colors, that is.)

Is it in you? (Maltodextrin, stevia and artificial colors, that is.)

To summarize, in stark contrast to what some companies say (and sell!), we don’t believe that exercising hard should preclude you from getting your nutrition – both macronutrients AND micronutrients – from real, fresh food.

Pics from Wednesday WOD

Why running is important

Interesting Blog and the value of running to your overall fitness.

"Don’t avoid it… it’s good for you. For such a fundamental thing, the ability to run seems to be an all too popular Achilles heel. Running is not rocket science but it’s hard, it’s uncomfortable, and it’s repetitive."

Read more @ SICFIT.com

081210

Warm Up
3 Rounds of
10 Burpees
10 Lunges (5 each leg)
10 Box/Ring Dips

WOD
100 Pull Ups
-every time you come off the bar you must complete 15 situps
To scale up do the first 50 Pull Ups strict before using a kipping Pull Up

Wider Waist May Raise Death Risk Later in Life

Among middle-aged and older adults, having a large waist can significantly raise the risk for dying prematurely, new research indicates.

http://www.businessweek.com/lifestyle/content/healthday/641927.html

Kid's WOD- 081110

If you want to check out King's Kids WOD for today (@11:30), you have to check out our King's Kids website- http://www.kingskidscf.com/. Still here? How 'bout a little teaser before you check out the page... It starts with "Bear" and ends with "Crawls." Now I bet all you adults are j.e.a.l.o.u.s! And that spells "you wish you were a King's Kid." If you want to check out the kids' WOD come on through, either today or this Saturday at 11:30.

LET'S GO GET SOME!

081110 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.

Pics from Mon & Tues WOD's

What Is Cross Fit? Full video by CrossFit by Overload

081010 WOD

Warm-up:
1 mile run or 1600m row

WOD:

"Clean and Jerk/Cindy Combo"

For Time:

10 Clean & Jerks, 1 Round of Cindy

9 Clean & Jerks, 1 Round of Cindy

8 Clean & Jerks, 1 Round of Cindy

7 Clean & Jerks, 1 Round of Cindy

...

2 Clean & Jerks, 1 Round of Cindy

1 Clean & Jerk, 1 Round of Cindy

Men: 135#

Women: 95#

(Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats)

Happy Monday

08/09/10
Warm Up:
600M Run
Group Stretch

WOD:
"Filthy Fifty"
50 Box Jumps
50 Jumping pull-ups
50 KB swings
50 Lunges
50 Knees to elbows
50 Push Press
50 Back Extensions (or Good Mornings)
50 Wall Balls
50 Burpees
50 Double Unders
(Scale as Needed. If you are unsure of the rep scheme please ask a coach.)

3,2,1 GO!!!!

King's Kids classes are here!

King CrossFit presents...

King's Kids (King CrossFit Kids)

Forging the Future of Fitness

Here is the schedule for the remainder of August:

Wednesday the 11th @ 11:30 am

Saturday the 14th @ 11:30 am

Saturday the 21st @ 11:30 am

*NO King's Kids classes on Saturday the 28th due to the Kettlebell Cert

September's schedule is still yet to be determined

Classes are for our pre-school and elementary school-aged children. At this time, King's Kids are not offering teen (Kings and Queens) classes... but will in the near future.

For more information go to King's Kids website- http://www.kingskidscf.com/

LET'S GO GET SOME!

Saturday September 25th, 9AM: Fight Gone Bad 5

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

The event can take place at any CrossFit Affiliate facility between 6am and 4pm.

The event format is the Fight Gone Bad CrossFit format:

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. The event is in the 3 round format. The stations are:

• 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 (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.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

080710

Warm Up
3 rounds of
10 PVC Pass Throughs
10 PVC OH Squats
10 Good Mornings

WOD
In teams of 3 complete the following (only one person can work at a time)
4000m Row
200 Thrusters #35/#45
1200m Team Run

Bellevue home to 'Fittest Woman Over 50'

Bellevue is now home to the "Fittest Woman Over 50."

Laurie Carver, a soon-to-be 51-year-old Bellevue woman recently captured that title with a gold medal at the 2010 CrossFit Games in California.

Carver, a coach at Northwest CrossFit in Bellevue, came in first after finishing well in three separate workouts. Carver explained the CrossFit Games as a "ramped-up version" of each different CrossFit gym.

"It's an awesome energy with great people," she said. "It's super difficult stuff."

Read the rest of the article here - http://www.pnwlocalnews.com/east_king/bel/sports/100146939.html

080610 WOD

Warm-up:
500m row then
2 rounds of
15 box jumps
20 lunges


WOD:
10 rounds of
200m run
10 sumo deadlift high pull w/ KB
10 goblet squats w/ KB
10 KB swings

Thursday WOD Results

Another big day - 67 athletes!

Kitsap CF in the news - PNW CF

Kitsap CrossFit

"Dan and Amy Hollingsworth opened Kitsap CrossFit in the fall of 2009, joining the movement to lead people off their couches and into the pushup position"

Drink the Kool Aid.

Thursday

Warm Up:
open gym - stretch out and work on skills

WOD:
20 minute AMRAP
5 pull ups
10 push ups (release hands at bottom)
20 ab mat sit ups
30 double unders

1st Day of King CrossFit Kid's!!!

Fran's a Bitch!

Over 70 athletes showed up today excited to do Fran! We had several athletes that hit their PR (personal record). Most notably, Mark K - 3:14 and Jessi Nemens - 4:29.

Misc pics

Here are several pics from the last couple of weeks that I forgot to post. Some of these pictures may be duplicates. You can also find WOD results if you forgot to track in your notebooks -- enjoy!

Kirkland CrossFit Firefighter/Police Challenge Pics

(Click on picture above to view album)
Good work Marvin, Jessi, Tim and Jed!

Fructose feeds Cancer study finds

Cancer cells slurp up fructose, US study finds

Pancreatic tumor cells use fructose to divide and proliferate, U.S. researchers said on Monday in a study that challenges the common wisdom that all sugars are the same.

Americans take in large amounts of fructose, mainly in high fructose corn syrup, a mix of fructose and glucose that is used in soft drinks, bread and a range of other foods.

Resolution? Paleo.

Bench Mark Time

08/04/10

Warm Up:
600M Run-
3 Rounds of:
20 Lunges
20 Push Ups (Release at the Bottom)
10 Knees to Elbow

WOD:
"Fran"
21-15-9
Thrusters (95lb/65lb)
Pull Ups
(Partner Up. Your partner will make sure your chin is above the bar and that your are full locked on top of the Thrusters.)

3,2,1 GO!!!!

Motivation by Again Faster

Embrace the pain, push the threshold and feel the suck.

080310

Warm-up:
1000m row
Group stretch

WOD:

400m run followed by
5 rounds of
21 Box Jumps
15 KB swings
9 Ring dips
finish with 400 run

Meat made us smarter

Interesting read on evolutionary behavior

http://www.npr.org/templates/story/story.php?storyId=128849908

INTRODUCING KIDS CROSSFIT @ KING

King's Kids CrossFit
King's Kids CrossFit Hey!
Wednesday (8-4-10) will be King’s Kids Crossfit’s first official work out. We are so excited! Classes will be offered at 12:15 and 4:15 pm. This being the first WOD, the class is limited to current members’ kids and just the Princes & Princesses (preschool) and Lil’Kings & Lil’Queens (elementary) kids only. But don’t worry, more classes will be coming shortly. Class times are subject to change… once we get a good feel for the classes/parents’ needs, we will try to accommodate as best we can.
For pricing check the Schedule/Rates tab at www.kingskidscf.com.
See you all Wednesday! Let’s go get some!

080210 WOD

Warm-up:
600m run
3 rounds of "Cindy"
5 pull-ups
10 push-ups
15 squats
NFT (not for time)

Strength WOD:
Power Clean
3-3-3



Conditioning WOD:
50 sit-ups
50 double-unders
50 sit-ups
50 walking lunges
50 sit-ups
50 burpees
50 sit-ups
For time

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

Paleo Diet Turns Back the Evolutionary Clock

Kirkland CrossFit Firefighter/Police Challenge

Great job to the following King CF athletes who competed in the 3rd Annual CrossFit Firefighter/Police Challenge: Marvin Oakcrum (2nd Pl in the Strongman Competition), Jessi Nemens (women's defending champ), Jed Tan and Tim Smith.

Barefoot Running

(click on image above for article on barefoot running)

Learning the Skill of Barefoot Running from Terra Plana on Vimeo.

Barefoot Runnning Info Night at Footzone in Issaquah