113010 WOD Results

Published with Blogger-droid v1.6.5

What is functional movement?

Wikipedia defines Functional Movements as - movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation.

Crossfit has a large focus on functional movements.  Here's an article from Crossfit West which gives a better explanation of what functional movements are and why they are important.
http://www.crossfitwest.com/?p=1037

113010 WOD

Warm-up:
7 rounds of suicide line drills w/ 3 burpees
followed by a group stretch

WOD:
15 pull-ups, 1 box jump, 10 Double-unders
14 pull-ups, 2 box jumps, 10 Double-unders
13 pull-ups, 3 box jumps, 10 Double-unders

...and so on and so forth until you reach:
1 pull-up, 15 box jumps, 10 Doubles-unders

-WOD Courtesy of Coach Tiffany

Monday WOD Results

Published with Blogger-droid v1.6.5

King CF Holiday Potluck - Dec. 17th

7:00 PM - whenever
Everyone, come celebrate the holidays with your favorite people! This will be Potluck style - we will have a sign up sheet at the box for appetizers, drinks, entrees and desserts.
Bring a White Elephant gift if you want to participate in the White Elephant exchange.
Please also consider bringing an unwrapped toy to donate to Ryan Montero's Fire Department.
And finally, we will have an ugly sweater theme. The winner of the ugliest sweater wins a King CF t-shirt!

Ron, Glen and Arv

112910

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

WOD
Front Squat 3-3-3-3

Finisher
AMRAP in 10min of:
10 Wall Ball
10 Sit Ups

11/27/10 Results "Cindy"

Published with Blogger-droid v1.6.5

11/27/10 "Benchmark"

Warm Up:
500M Row
20 Lunges
20 Sit-Ups
50 Double Unders
3 Rounds

WOD: "Cindy"
5 Pull-ups
10 Push-ups
15 Squats
20Min AMRAP

3,2,1 GO!!!!

King's Kids 11/27/10 WOD

Hey King's Kids! There will be a WOD tomorrow at the box. Since the Fun Run was last week at Kent Station, we are going to have a good ol'fashioned WOD tomorrow at King CrossFit. Come through at 11:30... be prepared to work, be prepared to sweat, and be prepared to have some FUN! See you all tomorrow! LET'S GO GET SOME!

Post Thanksgiving Day WOD

11/26/10

Awesome Turnout.. Regular Schedule for Tomorrow.

Black Friday WOD

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


WOD:
Team WOD

200m row
Box Jumps
KB Swings
Push Press (75lb/55lb)
With a team of 4 or 5* athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, Box Jumps and KB swings.

*rest station if you have 5 athletes on a team

Happy Thanksgiving King CF Family!

Enjoy this day with your friends and family - eat lots, be thankful and get ready to burn the calories tomorrow at 9am. Just a reminder that we have no 6am, noon and afternoon/evening classes tomorrow.

-King CrossFit

11/24/10 Results.

Published with Blogger-droid v1.6.5

112410

Warm Up
3 Rounds
10 PVC Pass Throughs
10 Push Ups
10 Sit Ups
10 Lunges (each leg)

WOD
1000M Row
50 OH Squats #65/#45
30 Pull Ups

Wednesday Class Schedule

6am - Class Canceled
9am - Coach Karlie will be at the box
12:15pm - Coach Karlie will be at the box
4:15pm - Coach Vip or Coach Ron will be at the box
5:00pm - Coach Ron will be at the box
6:00pm - Coach Arv will be at the box
7:00pm - Coach Arv will be at the box, however no Foundations class

King CrossFit Closed Tomorrow

Due to weather conditions the box will be closed on Tuesday.

Be safe and stay warm!

-King CrossFit

Snow Closure

No 4:15 and 7pm classes today due to weather conditions. Only classes will be 5pm and 6pm. Foundations class will resume on Wednesday.

Published with Blogger-droid v1.6.5

Happy Happy Birthday!!!

Happy Birthday to Joe, Pat, Sarah, Marcio & Grace! Enjoy your special day! And don't forget to stop by the box for your gift...=)

11/22/10

Warm Up:
50 Knee High Toe Touches
24 Lunges
5 Hand Stand Push Ups
2 Rounds

WOD:
You will perform four movements, one minute each. You will rest one minute between each movement. Tally reps for each movement. The four movements constitute one round. Perform three rounds for total reps. The movements are:

-Thruster (M95#/W65#)
-Push-ups
-Box jumps
-Knees-to-elbows

(FYI.. This WOD was posted on 11/20/2009. Courtesy of Coach Glen)

3,2,1 GO!!!!

6am class clarification

At this time the 6am class is only be offered on Monday, Wednesday and Friday. Sorry for the confusion.

-King CrossFit

11/20/10 Results

Published with Blogger-droid v1.6.5

Friday WOD Results

Published with Blogger-droid v1.6.5

112010 WOD

Warm-up:
1200m run or 1000m row
12 push-ups
15 jumping jacks

WOD:
15-12-9-6
Wall balls
Burpees
Pull-ups
30 double-unders after each round

Published with Blogger-droid v1.6.5

King CF Hoodies Are In!

Pre-order your hoodie now.

Published with Blogger-droid v1.6.5

6am WOD anyone?

As many of you know, I started the 6am class a few weeks ago and have had a decent turnout. Most of the athletes workout at 6am class time exclusively. I would like to open up that time slot for everyone. Who's down? We had a poll last year and many of you expressed interest, but no one showed up. If you're down please post in the comments section below.

Thursday WOD Results

Published with Blogger-droid v1.6.5

Coaches

Check out the new coaches page. Put a face to a name and learn more about our amazing coaches.
http://www.kingcrossfit.com/p/coaches.html

Free 2 Mile Fun Run Food Drive - KIDS CROSSFIT

This will be held in lieu of a Kids CF class.  Parents, run a mile with your kids!
Our friends at Road Runner Sports will be hosting a Free 2 Mile Fun Run around Kent Station. Here are the details:
ROAD RUNNER SPORTS PRESENTS: "I AM THANKFUL FOR..."
NOVEMBER 20th – 10am

· Sign in at Road Runner Sports between 9:15-9:55am
(Raffle prizes, Shoe Dog Experience and store discounts!)
· PRIZES include FREE running shoes ($100 value)!
· Bring 2 cans of food for an extra-raffle ticket…special prize for the most food donated toward our food drive!
· ALL AGES WELCOME – come have some fun and share what YOU are thankful for!

RSVP TODAY
Road Runner Sports - Kent is on Facebook
BECOME a “FAN” www.facebook.com/RRSKent
or email - aattaway@roadrunnersports.com
Road Runner Sports
444 Ramsay Way, Suite 114
Kent, WA 98032
253.850.6200

6am Crew - Get Some!

Published with Blogger-droid v1.6.5

111910

Warm-up:
3 rounds of:
10 PVC Good Mornings
10 KB Swings
10 Pull Ups

WOD:
"Leg-Matrix Tabata"
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:

Squat
Lunge
Sit-ups
Jumping Lunges
Jumping Squats

Thursday Team WOD Video

Published with Blogger-droid v1.6.5

Sunday WOD... and be home to watch the Hawks

Hey all you KCF'ers

This Sunday I'll be holding a Plyometric/Kettlebell/Mobility WOD at 10 am. Don't expect a crazy puke session but do expect to learn a few new movements and get your sweat on! We'll warm up with some plyometric work, then tabata style kettlebell movements, and end with some good stretching/mobility action. $5 for members. Let me know if you can make it- text me or leave a comment.

-Ryan
206-250-8425

The Big Climb - Sunday, March 20, 2011

It's time to register for the Big Climb! The event will be capped at 6000 participants.

11/18/10

11/18/10 WOD

Warm UP:
2 Minute Double Unders for Time
Practice a Skill

Team WOD:
Teams of 3
500m Row
100 Thrusters (95lb/65lb)
300M Row
100 Knees to Elbow
200M Row
100 Burpees
(Every person must Row. The team can decide on how to break up the rep scheme for the 3 movements.)
For time.

3,2,1 GO

Wednesday WOD Results

Published with Blogger-droid v1.6.5

111710 WOD

Warm-up:
10 Burpees
15 Medicine Ball Clean
2 rounds

Strength WOD:
Power Clean
3-3-3



Conditioning WOD:
50 Double-unders
21 KB Swings
12 Pull-ups
3 rounds for time

Tuesday WOD Results

Published with Blogger-droid v1.6.5

More pics from the Pineapple Classic!

Thanks for the pics Brian! Can't wait til next year!

Monday WOD Results

Big Monday with 80 athletes

Published with Blogger-droid v1.6.5

Why Whole Milk is the Healthiest Choice

For those of you who keep dairy in your diet, here is a good blog post explaining the benefits of whole milk over skim milk.
1. Our bodies cannot digest the protein or absorb the calcium from milk without the fat.
2. Vitamins A and D are also fat-soluble. So you can't absorb them from milk when all the fat has been skimmed off.
3. Milk fat contains glycosphingolipids, types of fats linked to immune system health and cell metabolism.
4. Contrary to popular belief, low-fat and fat-free diets do not help prevent heart disease
5. In fact, studies now show that eating saturated fat raises good cholesterol -- the kind of cholesterol you want and need in your body.
6. The world's healthiest foods are whole foods -- foods that have not been processed.
7. And last but definitely not least: healthy dietary fat will NOT make you fat

Read the full article here
http://blogs.experiencelifemag.com/signs-of-life/2009/01/why-whole-milk-is-the-healthiest-choice.html

111610 WOD

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

Quest for 400...

Awesome morning class! Nick with a score of 392 and Mark K with 395 just barely missed scoring 400 for "Fight Gone Bad". Who's got it in them in the evening classes? Dbo....

11/15/10

Bench Mark Day!!!

Warm-up:
40 Double Unders
15 Good Mornings
2 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.

(3 Rounds Only!! Pair Up. One person will complete the WOD while your partner counts your reps. We will attempt to have 2 sessions for each class.)

Winter Pineapple Classic Pictures & Video

I want to thank each and every one of our athletes that made it to North Bend for the Winter Pineapple Classic. It was tons of fun but more importantly it was for a great cause. King CF made its presence known with close to 60 athletes - next year we'll have over 100!

FLAG FOOTBALL SUNDAY!!!!

Co-ed flag football this Sunday rain or shine.  It will be at 10 am at the HS across from the Box.  Make sure to show up with cleats as the field will probably be muddy.  Get outside and have some fun!

You can't have none old man!

111210 WOD

Warm-up:
25 Double unders
12 KB swings
3 rounds


WOD:
40 Lunges (20 each leg, walking or stationary)
21 Pull-ups
21 Sit-ups
40 Lunges
18 Pull-ups
18 Sit-ups
40 Lunges
15 Pull-ups
15 Sit-ups
40 Lunges
12 Pull-ups
12 Sit-ups
40 Lunges
9 Pull-ups
9 Sit-ups
40 Lunges
6 Pull-ups
6 Sit-ups

Thank you Veterans.

King Crossfit would like to thank all in the armed forces who have served or are serving our nation.  We appreciate those that gave so much, including their families and community who enable them to serve.

111110

Warm Up
500m Row
20 Burpees

WOD
Deadlift 5-4-3-2-1

Finisher
AMRAP in 10 min
10 Wall Ball
15 Sit Ups

Wed morning WOD

Good to see Marvin back at the box!

11/10/10

Warm Up:
60 Knee High Toe Touches
12 Wall Balls
10 Box Jumps
10 Good Mornings
3 Rounds for time

WOD: Team WOD
Groups of 3
1600M Row
200 Push-Ups
120 Hanging Power Cleans (95lb/65/lb)
120 Sumo High Deadlift High-Pull
200 Air Squats
1600M Row
(Only one athlete working at one time. The teams can decide on how to break-up the movements. You must complete on task before going to the next. Scale as needed.)

3,2,1 GO!!!

Tuesday morning WOD

Paleo - Quick Start Guide

Robb Wolf has put together this awesome quick start guide! Download it, print it, post it on your fridge and share it with your friends!

http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf

Nutrition WOD?

For those of you interested in Paleo but coming up with meals seems hard, the folks over at Crossfit Omaha have made it easy for you.  They are doing a 30 day eating plan with 3 meals a day including a snack.  They list recipes and ingredients.  Even if you are just curious as to what eating "clean" looks like, check it out.

Here is what Monday looks like.
http://cfomahanutrition.blogspot.com/2010/11/monday-101108.html
Breakfast:
Grilled Garlic Mushrooms w/ Bacon
2 cups mushrooms, sliced
6 slices of bacon
3 tbsp parsley, finely chopped
3 tbsp coconut oil
3 garlic cloves, finely chopped
salt and pepper (optional)
Combine in a bowl and then place in heated pan. Stirring occasionally, cook for 5-8 minutes.

Lunch:
Caesar Salad
6 slices of bacon
4 cups of chopped green leafy veggie of choice
2 hard boiled eggs
1 garlic clove, finely chopped
olive oil and vinaigrette for dressing

Dinner (serves 2):
Beef w/ Zucchini
280g beef, cut into strips
2 tbsp of coconut oil
1 onion finely chopped
2 garlic cloves, finely chopped
4 tomatoes, chopped
1/2 tsp salt - 1 tsp ground pepper
1/3 cup water
4 small zucchinis, cut crossways into pieces
1 red capsicum, diced

Fry beef until all sides are browned using coconut or avocado oil. Add onions, garlic, tomatoes, water, salt and pepper; cover and simmer for an hour. Check from time to time to ensure mixture has not become too dry; add more water if necessary.
Stir in zucchini and capsicum pieces and simmer for a further 20 minutes. Serve.

Snack (1 time so choose wisely):
Fruit and Nut Snack
Dried Apricots
Chopped pecan nuts (or choice)
Pumpkin Seeds
Cinnamon
(it would be in your best interest to add beef jerky to this snack)

110910 WOD

Warm up:
Skill work
Group stretch

WOD:
5 Rounds of the following:

In 3 minutes
Run 200 Meters
5 strict pull-ups (10 kips or band assist pull-ups)
15 medicine ball cleans
Max rep Double Unders or Single Jump Rope
rest 2 minutes
Each Double Under = 1 point
Every 5 Single Jump Rope = 1 point

Monday WOD Results

Big day with 80 athletes!

Published with Blogger-droid v1.6.5

110810

Warm Up
7 Pull ups
11 PVC Pass Throughs
5 Push Ups (Slow and Controlled) ***elbows at your sides***


WOD
Bench Press 5-4-3-2-1

Finisher
AMRAP in 10 Min
7 KB Swings
7 KB Squats
11 Sit Ups

Jed Tan Overhead Squat PR

At a bodyweight of sub 140lbs, Jed hits a new PR of 185lbs!

Nick meets Fran once again!

Nick with a new PR of 3:02. Damian also crushed "Fran" with a PR of 3:09. Great work guys!

Fri & Sat WOD Results

Published with Blogger-droid v1.6.5

11/6/10

Bench Mark Day

Warm Up:
500m Row
15 Push Ups
15 Air Squats
3 Rounds

WOD: Fran
21-15-9
Thrusters
Pull-ups (95lb/65lb)
for Time

**Pair Up. Make sure every movements is a good Rep. **

Wed & Thurs WOD Results

Published with Blogger-droid v1.6.4

Kids Crossfit @ 11:30 AM Saturday 11/05

Reminder - Kids Crossfit this Saturday.  Bring your kids to enjoy some activity inside while its raining.
Currently free to all members children.  Bring a friend!

http://kingskidscf.wordpress.com/2010/11/05/did-someone-say-obstacle-course/

CPR Class This Sunday

If you are planning on taking the CPR class this Sunday (11/7/10), please keep in mind that Daylight Saving Time for Fall takes place this coming Sunday (the first Sunday of November) at 2 AM. "Spring Ahead, Fall Back"... so you should be setting your clock back one hour (maybe before you go to bed).

This class is open to all- KCF members and family/friends of members. This class is CPR for infants/children/adults. If you need Healthcare Provider class or a First Aid class, you can still come to this class and/or contact me and we can try to set up a separate class on another day to take care of other certifications.

One more thing- if you can, bring in a snack (enough to share ;)

Here is a "Before" shot of Duy... remember this next time Duy takes of his shirt (which should be 2-3 minutes into any WOD).

-Ryan

Friday Inspiration - What inspires you?

Every Friday I try and post an article about inspirational people, people that have worked hard to change themselves.  People that have changed their lives because of hard work and dedication.  How has Crossfit given them the strength and confidence to better themselves outside of the gym?

In my opinion, Crossfit is analogous to life.  Some WODs seem monumental, but if you just chip away at it, you finish.  Other times your energy is low but the support of the coaches and fellow athletes push you through it.  Sure you can fail on a certain day or not perform to your best, but you come back the next day for more. I see many parallels with work and life in general.

I will be reaching out to current members for their spin on Crossfit and motivation.  Expect to see some more on upcoming Fridays.

But today I ask, what inspires you?  What makes you come back for more?

To succeed…You need to find something to hold on to, something to motivate you, something to inspire you.
-Tony Dorsett

110510 WOD

Warm-up:
5rounds of Suicide Drills

WOD:
50 Double Unders
10 Strict Pull-ups or 3 muscle-ups
20 Box Jumps
30 KB Swings
40 Sit-ups
50 Burpees
40 Sit-ups
30 KB Swings
20 Box Jumps
10 Strict Pull-ups or 3 muscle-ups
50 Double-unders

Warm Up
4 Rounds of
10 Lunges (each leg)
10 Good Mornings
10 Sit Ups

WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 2min between rounds

110210 WOD Results

Published with Blogger-droid v1.6.4

110310

Wednesday

Warm Up:
Overhead Squats
5,4,3,2,1

WOD:
10 Burpees
10 Wall Balls
5 RDS for time

Mouth to Mouth

Now that I have your attention...

When was the last time you got certified in the life saving technique of CPR? Did you know it's no longer 15 compressions and 2 breaths (if you still think it's 5:2, we really need to talk). Compressions, which has much greater emphasis, should now be performed at a rate of 100/minute. Did you also know that anyone can use a defibrillator now? Did you know that there is such a thing as Compression Only CPR (no breaths)? I have another tidbit for you... I'm sure you're familiar with A-B-C (Airway, Breathing, Chest compressions). As of October 18th of this year, the American Heart Association released new guidelines for CPR. If you want to find out what that change is, you have to be at King CrossFit this Sunday, November 7th, from 9 am to 1 pm.
There is an Adult/Child/Infant CPR class being offered this Sunday at the box. You'll also learn how to deal with Foreign-Body Airway Obstructions and learn about Automated External Defibrillators. There is no written exam either! You get a card good for 2 years and the comforting knowledge of this important skill. You get all this for the low low price of $35. This class is for you, your spouse, and your family. Sign up on the white board at KCF.
See you Sunday!

King CF's Newest Members

October was a awesome month for King CrossFit! What a great way to cap off the month with a fun-filled Halloween/Birthday Bash and a 2nd Place finish in The Best of Western WA Contest - Gym Category! But we can't forget to welcome our newest members. Please introduce yourself and give the following a warm welcome when you see them:

Minh Tran, Brian & Raquel Fredrickson, Jerome Sumalbag, Kristene Gabuat, Tony Savelli, Robert Allen, Marijo (MJ) Mendoza, Karen & Ethan Reyes, Juan Hernandez, Dan Cowles, Pete Orgill, Sommer Prewitt, Sarafine Appadolo, Mohammed Berrebie, Greg Duarte, Brenda Reiss, Dana Moss, John Petitt, Bill Do, Huy Le & Hau Nguyen.

Beyond the Whiteboard - 2 Minute Challenge

Accumulate as many double unders as you can in 2 minutes. - jump rope must go around twice in one jump to count - use as many sets as necessary in the 2 minutes - must have a video. Click on the link below for more info.

http://blog.beyondthewhiteboard.com/2010/11/01/beyond-the-whiteboards-new-two-minute-challenge/

110210 WOD

Warm-up:
12 box jumps
16 KB swings
24 knee high toe touches(12 each leg)
3 rounds

WOD:
4 Rounds of
200m Run
25 Double Unders
12 Push Press (65/95)
7 Knees to Elbows

110110 WOD Results

Published with Blogger-droid v1.6.4

110110

Warm Up
3 Rounds of
300 Row
15 Medball Cleans

WOD
"Cindy"

5 pull-ups
10 push-ups
15 air squats

AMRAP for 20 minutes