WOD
Lots of fun
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Friday, December 31, 2010
Thursday, December 30, 2010
123010 WOD
WARM:
5 Hand Push-Ups
10 Good Mornings
20 Knee High To Touches
WOD: Not too Filthy
50 Calorie ROW
50 Push Press (45lbs/35lbs)
50 Abmat Sit-ups
50 Double Unders
50 Knees to Elbows
50 Box Jumps
50 Lunges
(Please Scale. Ask a coach.)
3,2,1 GO!!!
5 Hand Push-Ups
10 Good Mornings
20 Knee High To Touches
WOD: Not too Filthy
50 Calorie ROW
50 Push Press (45lbs/35lbs)
50 Abmat Sit-ups
50 Double Unders
50 Knees to Elbows
50 Box Jumps
50 Lunges
(Please Scale. Ask a coach.)
3,2,1 GO!!!
Wednesday, December 29, 2010
The Truth About Your Weight Gain
The Truth About Your Weight Gain
Two out of three people in America today are either overweight or obese. That means every time you sit down in an airplane or a packed movie theater, more likely than not you’re going to wind up as the lean center of a fat sandwich. But as you look right and left and see nothing but heft, you can’t help but think, What happened?
How did we all get so darn fat?
Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7 percent more calories than they did in 1971; American women eat a whopping 18 percent more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? Is the entire country hellbent on qualifying for the next season of Biggest Loser?
No. There’s an even crazier reason: It’s the food!
Link through for more....
Paleo Challenge coming soon!!!
(Peanut butter isn't Paleo, fyi.)
Two out of three people in America today are either overweight or obese. That means every time you sit down in an airplane or a packed movie theater, more likely than not you’re going to wind up as the lean center of a fat sandwich. But as you look right and left and see nothing but heft, you can’t help but think, What happened?
How did we all get so darn fat?
Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7 percent more calories than they did in 1971; American women eat a whopping 18 percent more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? Is the entire country hellbent on qualifying for the next season of Biggest Loser?
No. There’s an even crazier reason: It’s the food!
Link through for more....
Paleo Challenge coming soon!!!
(Peanut butter isn't Paleo, fyi.)
122910 WOD
Warm-up:
500m row
15 sit-ups
15 knees-to-elbows
2 rounds
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.
500m row
15 sit-ups
15 knees-to-elbows
2 rounds
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.
Tuesday, December 28, 2010
122810
WARM UP:
2 rounds of
20 PVC overhead squats
20 lunges
WOD: For time
-60 double unders
30 wall balls
30 pull ups
30 KB swings
-60 double unders
20 wall balls
20 pull ups
20 KB Swings
-60 double unders
10 wall balls
10 pull ups
10 KB Swings
-60 double unders
2 rounds of
20 PVC overhead squats
20 lunges
WOD: For time
-60 double unders
30 wall balls
30 pull ups
30 KB swings
-60 double unders
20 wall balls
20 pull ups
20 KB Swings
-60 double unders
10 wall balls
10 pull ups
10 KB Swings
-60 double unders
Monday, December 27, 2010
12/27/10
Warm Up:
Dead Lift
3-3-3
WOD:
10 Burpees
10 Body-Weight Dead-lifts
10 Box Jumps
13min AMRAP
3,2,1 GO!!!
Are you ready for Paleo Challenge 2011? Details to follow this week.
Dead Lift
3-3-3
WOD:
10 Burpees
10 Body-Weight Dead-lifts
10 Box Jumps
13min AMRAP
3,2,1 GO!!!
Are you ready for Paleo Challenge 2011? Details to follow this week.
Thursday, December 23, 2010
122310
Warm Up
3 Rounds of
25 Double Unders
10 Pull Ups (Strict)
10 Box Jumps
WOD
Teams of 3
3500M Row
300 Thrusters #45/#35
Only one person can work at a time. You can start on either movement, and you can go back and forth between movements.
3 Rounds of
25 Double Unders
10 Pull Ups (Strict)
10 Box Jumps
WOD
Teams of 3
3500M Row
300 Thrusters #45/#35
Only one person can work at a time. You can start on either movement, and you can go back and forth between movements.
Wednesday, December 22, 2010
12/22/10
Warm Up:
20 Air Squats
20 Lunges
10 Back Extensions (GHD)
3 Rounds
WOD:
Body Weight Bench Press
followed by 30 seconds on the Wall Balls. Max effort on the Wall Balls.
Your score is the total amount of reps for each Movement.
5 Rounds (There is NO time component to this WOD.)
3,2,1 GO
20 Air Squats
20 Lunges
10 Back Extensions (GHD)
3 Rounds
WOD:
Body Weight Bench Press
followed by 30 seconds on the Wall Balls. Max effort on the Wall Balls.
Your score is the total amount of reps for each Movement.
5 Rounds (There is NO time component to this WOD.)
3,2,1 GO
10 tips for eating this holiday - humorous
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. Like in single malt scotch, it's rare. In fact, it's even rarer than singletail scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10 pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards!!!!!!!!!!!!
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips; start over, but hurry, January is just around the corner.
2. Drink as much eggnog as you can. And quickly. Like in single malt scotch, it's rare. In fact, it's even rarer than singletail scotch. You can't find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog alcoholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10 pound plate of food and that vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards!!!!!!!!!!!!
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Reread tips; start over, but hurry, January is just around the corner.
10 tips for eating healthy this holiday
10. Prioritize exercise - duh
9. Don't be a caveperson - eat regularly
8. Plan ahead - bring healthy snacks
7. Indulge with full awareness - if you indulge, do it as part of a meal
6. Enhance family favorites - use spices as opposed to sugar
5. Honor your body's healthy limits - eat only until you are full
4. Eat breakfast every day.
3. Don't let holiday weight gain creep up on you.
2. Keep alcohol consumption low.
1. Get off the "See Food Diet"! - "I see it, I eat it!"
For a full description see http://www.crossfitanaerobicinc.com/page/index.php?menu=blog&page=blog&id=25371
Tuesday, December 21, 2010
122110 WOD
Warm-up:
500m row
20 Shoulder Dislocates
15 PVC Overhead Squats
10 Good Mornings w/ PVC
2 rounds
King CrossFit 300 WOD
25 Pull-ups
50 Box Jumps
50 Burpees
50 Sit-ups
50 KB Swings(53/35)
50 Double-unders
25 Pull-ups
1 Round for Time
500m row
20 Shoulder Dislocates
15 PVC Overhead Squats
10 Good Mornings w/ PVC
2 rounds
King CrossFit 300 WOD
25 Pull-ups
50 Box Jumps
50 Burpees
50 Sit-ups
50 KB Swings(53/35)
50 Double-unders
25 Pull-ups
1 Round for Time
Monday, December 20, 2010
Monday Morning Video
The King's would like to say thank you to all the members who pitched in to buy us the new Canon Powershot S95 camera. It takes awesome video's as you can see from the video above. We promise to take more pictures of all our athletes!
Thanks again,
-Glen, Ron & Arv
Toys for Joy
We just wanted to tell all you members THANK YOU for stepping up and donating toys to the Toys for Joy program. The generosity KCF members showed was nothing short of awesome. KCF got a little shout out on the the Toys for Joy website. Check it out when you get a chance... http://toysforjoy.wordpress.com/.
The KCF Coaches
PS- If you still want to donate, you can. Bring in new, unwrapped toys to the box and we'll make sure they get to the Toys for Joy program.
PSS- Big ups to Kelly Brown... she went above and beyond for Toys for Joy. She got her work to participate and they gave BIG to the program. Thanks KB!
The KCF Coaches
PS- If you still want to donate, you can. Bring in new, unwrapped toys to the box and we'll make sure they get to the Toys for Joy program.
PSS- Big ups to Kelly Brown... she went above and beyond for Toys for Joy. She got her work to participate and they gave BIG to the program. Thanks KB!
122010
Warm Up
Burgener Warm Up
WOD
Power Snatch 3-3-3
Finisher
AMRAP in 10min of:
10 Jumping Squats
10 Sit ups
Burgener Warm Up
WOD
Power Snatch 3-3-3
Finisher
AMRAP in 10min of:
10 Jumping Squats
10 Sit ups
Sunday, December 19, 2010
12/19/10 (Sunday) KB/Mobility WOD
We had a great turnout for the Kettlebell and Mobility WOD- Athletes of all levels came through and learned some new stuff. Shoutouts to Andrew, Bruce, Dan, Debra, Eli, Greg, Jessica, John B, Jovi, Julia, Richard, and Tiff. Ask any of them about the class and what they learned. What was supposed to be a 1 1/2 hour class turned into a 2 hour session... time flies when you're having fun! We got our KB tabata on and then tried to get supple with some mobility/SMR movements. Keep your eyes open for the next class- and don't forget to sign up because the spots fill up quick.
-Coach Ryan
-Coach Ryan
Saturday, December 18, 2010
12/18/10
Warm Up:
20 Box Jumps
7 Dips/15 Box Dips
5 Hand Stand Push Ups
3 Rounds
WOD: Team WOD
Teams of 2
200 Double Unders
100 Wall Balls
150 Push Ups
200 Sit-Ups
200 Double Unders
3,2,1 Go!!!!
20 Box Jumps
7 Dips/15 Box Dips
5 Hand Stand Push Ups
3 Rounds
WOD: Team WOD
Teams of 2
200 Double Unders
100 Wall Balls
150 Push Ups
200 Sit-Ups
200 Double Unders
3,2,1 Go!!!!
Friday, December 17, 2010
121710 WOD
Warm-up:
2 rounds of
500m row
15 med ball cleans
25 sit-ups
WOD:
3 rounds of
50 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
2 rounds of
500m row
15 med ball cleans
25 sit-ups
WOD:
3 rounds of
50 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
Thursday, December 16, 2010
Christmas Party - Dec 17th
Reminder - Christmas party tomorrow at 7pm
- Potluck style - bring a dish
- Don't forget to bring an unwrapped toy for those in need
- Wear an ugly sweater
- Bring a gift for the white elephant gift exchange
- Last but not least, come for fun and good times!
121610
Warm Up
4 Rounds of
15 Wall Balls
15 KB Swings
15 Lunges (each leg)
Wod
2min Double Unders
2min Push Ups
90sec Double Unders
90sec Push Ups
60sec Double Unders
60sec Push Ups
30sec Double Unders
30sec Push Ups
The clock does not stop between movements. Count the total number of Double Unders and Total number of Push Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***
4 Rounds of
15 Wall Balls
15 KB Swings
15 Lunges (each leg)
Double Unders from Patrick Cummings on Vimeo.
Wod
2min Double Unders
2min Push Ups
90sec Double Unders
90sec Push Ups
60sec Double Unders
60sec Push Ups
30sec Double Unders
30sec Push Ups
The clock does not stop between movements. Count the total number of Double Unders and Total number of Push Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***
Wednesday, December 15, 2010
12/15/10
Warm Up:
20 Knee High to Touches
20 Mountain Climbers
20 Sit Ups
3 Rounds
WOD:
Every Minute on the Minute for 15 minutes you must perform the following:
5 Knee to Elbows
10 Air Squats
With the time remaining do as many Sumo Dead Lift High Pull (95lb/65lb). Score is total of SDHP in 15 minute time frame. Scale as needed.
3,2,1 GO!!!!
20 Knee High to Touches
20 Mountain Climbers
20 Sit Ups
3 Rounds
WOD:
Every Minute on the Minute for 15 minutes you must perform the following:
5 Knee to Elbows
10 Air Squats
With the time remaining do as many Sumo Dead Lift High Pull (95lb/65lb). Score is total of SDHP in 15 minute time frame. Scale as needed.
3,2,1 GO!!!!
Tuesday, December 14, 2010
121410 WOD
Warm-up:
Obstacle Course
WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees
Obstacle Course
WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees
Monday, December 13, 2010
Quick Reminders
TOY DRIVE, TOY DRIVE, TOY DRIVE!!!!
Don't forget to donate an unwrapped Toy for our Toy Drive. We have the box located near the tree. Hope to have the box filled up by this Friday(12/17/10). Our Box will be donating the toys to Coach Ryan's Fire Department.
King CF Holiday Potluck to Follow the last class on Friday. Everyone, come celebrate the Holidays with your favorite people! Don't forget the Ugliest Sweater Contest and the White Elephant Gift Exchange. I hear that Coach Ron is the early favorite for the Ugliest Sweater Contest.
Don't forget to donate an unwrapped Toy for our Toy Drive. We have the box located near the tree. Hope to have the box filled up by this Friday(12/17/10). Our Box will be donating the toys to Coach Ryan's Fire Department.
King CF Holiday Potluck to Follow the last class on Friday. Everyone, come celebrate the Holidays with your favorite people! Don't forget the Ugliest Sweater Contest and the White Elephant Gift Exchange. I hear that Coach Ron is the early favorite for the Ugliest Sweater Contest.
121310 WOD
Warm Up
Behind the Neck Push Press or Push Jerk
5-4-3-2-1
WOD
AMRAP in 11min
7 Pull Ups
11 Sit Ups
Behind the Neck Push Press or Push Jerk
5-4-3-2-1
WOD
AMRAP in 11min
7 Pull Ups
11 Sit Ups
Saturday, December 11, 2010
Friday, December 10, 2010
12/11/10
Warm Up:
20 Lunges
10 Good Mornings
5 Dips
3 Rounds
WOD:
65 Double Unders
15 Toes to Bar
30 Box Jumps
25 Push-Ups (Release at the bottom.)
3 Rounds for time
3,2,1 GO!!!!
20 Lunges
10 Good Mornings
5 Dips
3 Rounds
WOD:
65 Double Unders
15 Toes to Bar
30 Box Jumps
25 Push-Ups (Release at the bottom.)
3 Rounds for time
3,2,1 GO!!!!
121010 WOD
Warm-up:
50 High knee toe touches
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
1 round NFT (not for time)
WOD:
Team WOD
200m row
Power Cleans (95/65)
Wall Balls
Double-unders
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, Power Cleans, Wall Balls and Double-unders.
50 High knee toe touches
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
1 round NFT (not for time)
WOD:
Team WOD
200m row
Power Cleans (95/65)
Wall Balls
Double-unders
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, Power Cleans, Wall Balls and Double-unders.
Thursday, December 9, 2010
Integrity from CrossFit
CrossFit is, I believe, the best example of integrity in action. In life, there are many ways that one can cheat. You can cut corners at your job, often times in ways that no one by you will ever know. You can complete a task, not really caring if it’s completed correctly, but just going through the motions to get it done. There are also many shades of cheating – from BIG lies to tiny omissions of truth. The entire spectrum makes up our personal integrity. Integrity is not just whether we will abstain from doing the one, big clearly wrong thing, but how we react to all the little problems life presents us. Integrity is built in the details.
“When you cheat in CrossFit, the only person you’re cheating is yourself.” In CrossFit, integrity is calling a penalty on yourself when it’s warranted. Doing and extra wall ball for the one that doesn’t go above the line, doing an extra pull up when your chin isn’t above the bar, and hitting another squat when your hip crease doesn’t go below your knee.
CrossFit gives us a chance to practice living by our principles. And, when you build integrity, it carries over to every aspect of your life. What you learning the smaller world of CrossFit, you take outside the gym into the greater realm of your life. Everything you learn in CrossFit carries forward directly to the outside world. Calling a penalty on yourself, in the real world, is knowing when your actions are wrong and taking steps to correct them. Counting your reps accurately means judging yourself honestly – and moving forward from that point. Integrity is learning about a deeper gratification – a soul-leveled fulfillment, if you will. Integrity is doing what is in the highest good, not just what you might personally want. It’s calling a penalty on yourself when it’s warranted. It’s taking pride in your final score, no matter what it is.
Be true to CrossFit, be true to your box, but most of all be true to yourself.
-Courtesy of Oakland County CrossFit
“When you cheat in CrossFit, the only person you’re cheating is yourself.” In CrossFit, integrity is calling a penalty on yourself when it’s warranted. Doing and extra wall ball for the one that doesn’t go above the line, doing an extra pull up when your chin isn’t above the bar, and hitting another squat when your hip crease doesn’t go below your knee.
CrossFit gives us a chance to practice living by our principles. And, when you build integrity, it carries over to every aspect of your life. What you learning the smaller world of CrossFit, you take outside the gym into the greater realm of your life. Everything you learn in CrossFit carries forward directly to the outside world. Calling a penalty on yourself, in the real world, is knowing when your actions are wrong and taking steps to correct them. Counting your reps accurately means judging yourself honestly – and moving forward from that point. Integrity is learning about a deeper gratification – a soul-leveled fulfillment, if you will. Integrity is doing what is in the highest good, not just what you might personally want. It’s calling a penalty on yourself when it’s warranted. It’s taking pride in your final score, no matter what it is.
Be true to CrossFit, be true to your box, but most of all be true to yourself.
-Courtesy of Oakland County CrossFit
120910
Warm Up
3 Rounds
10 PVC Good Mornings
10 Box Jumps
30 Double Unders
WOD
Deadlift 3-3-3
Finisher
AMRAP in 12 min of
12 KB Swings
12 Over Head Plate Lunge (6 each leg)
3 Rounds
10 PVC Good Mornings
10 Box Jumps
30 Double Unders
WOD
Deadlift 3-3-3
Finisher
AMRAP in 12 min of
12 KB Swings
12 Over Head Plate Lunge (6 each leg)
Wednesday, December 8, 2010
Warm Up:
Group Stretch
Opener:
As many box jumps as you can in 2 minutes.
-Guys jump to a 24 in. box, girls to a 20 in. box.
-Bumper plates can be used to make shorter boxes the appropriate height.
-Both knees and hips MUST come to full extension at the top.
-Full extension, however, can be achieved on the way off of the box.
-No landing on the edge/corner of the box
Courtesy of Beyond the White Board Challenge.
WOD:
Tabata Something Else...
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!!!
Group Stretch
Opener:
As many box jumps as you can in 2 minutes.
-Guys jump to a 24 in. box, girls to a 20 in. box.
-Bumper plates can be used to make shorter boxes the appropriate height.
-Both knees and hips MUST come to full extension at the top.
-Full extension, however, can be achieved on the way off of the box.
-No landing on the edge/corner of the box
Courtesy of Beyond the White Board Challenge.
WOD:
Tabata Something Else...
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!!!
Tuesday, December 7, 2010
Crossfit Shoes
http://www.kingcrossfit.com/2009/03/crossfit-shoes.html
Since that time, Vibram Five Fingers and Inov-8 195 and/or 235's have risen in popularity throughout the Crossfit community.
It is important to wear the correct shoes to optimize your form. Remember form first, performance second.
120710 WOD
Warm-up:
10 Shoulder Dislocates
10 Overhead Squats w/ PVC
10 Good Mornings
3 rounds
Strength WOD:
Thrusters
3-3-3
Since we're doing Thrusters as a strength component for today's WOD I thought it would be a good idea to post this WOD of CrossFit phenom, Chris Spealler doing the main site WOD from last week. His dynamic stretching prior to the WOD is always interesting - whatever works right. At a bodyweight of 140lbs he makes 135lbs thruster look like 95lbs...pretty amazing!
Conditioning WOD:
7 Rounds of:
7 Ground to Overhead 95M/65W
7 Burpees
If we're limited on bars partner up.
10 Shoulder Dislocates
10 Overhead Squats w/ PVC
10 Good Mornings
3 rounds
Strength WOD:
Thrusters
3-3-3
Since we're doing Thrusters as a strength component for today's WOD I thought it would be a good idea to post this WOD of CrossFit phenom, Chris Spealler doing the main site WOD from last week. His dynamic stretching prior to the WOD is always interesting - whatever works right. At a bodyweight of 140lbs he makes 135lbs thruster look like 95lbs...pretty amazing!
Conditioning WOD:
7 Rounds of:
7 Ground to Overhead 95M/65W
7 Burpees
If we're limited on bars partner up.
Monday, December 6, 2010
That was then...this is now...
Here's an old video from the Garage Gym:
...Summer 2010 video:
King CrossFit from Ronald Antonio on Vimeo.
...Summer 2010 video:
Groupon Special!
King CF Athletes,
Awesome deal! Click on image below for details. Buy this for a friend or family member for Christmas!
Awesome deal! Click on image below for details. Buy this for a friend or family member for Christmas!
120610
Warm Up
4 Rounds of
7 Box Jumps
7 Knees to Elbows
7 Pull Ups
11 Sit Ups
WOD
AMRAP in 17min of
30 Double Unders
10 KB Swings
10 Clapping Push Ups
4 Rounds of
7 Box Jumps
7 Knees to Elbows
7 Pull Ups
11 Sit Ups
WOD
AMRAP in 17min of
30 Double Unders
10 KB Swings
10 Clapping Push Ups
Saturday, December 4, 2010
12/04/10
Get Ready to Run!!!
Warm Up:
300M Run
10 Burpees
10 Pull Ups
5 Hand Stand Push-Ups
2 Rounds
WOD:
200M Run
30 Wall Balls
400M Run
40 Box Jumps
600M Run
50 Air Squats
800 Run
60 Sit-Ups
for Time.
3,2,1 GO!!!!
Warm Up:
300M Run
10 Burpees
10 Pull Ups
5 Hand Stand Push-Ups
2 Rounds
WOD:
200M Run
30 Wall Balls
400M Run
40 Box Jumps
600M Run
50 Air Squats
800 Run
60 Sit-Ups
for Time.
3,2,1 GO!!!!
Friday, December 3, 2010
120310 WOD
Warm-up:
500m row
30 high knee toe touches
2 rounds
WOD:
Clean (75/45)
left lunge
right lunge
push press
The above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position
30 min AMRAP with a partner, you go then they go
500m row
30 high knee toe touches
2 rounds
WOD:
Clean (75/45)
left lunge
right lunge
push press
The above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position
30 min AMRAP with a partner, you go then they go
Thursday, December 2, 2010
120210
Warm-up:
3 Rounds
10 Pull Ups
50 double-unders
15 Air Squats
WOD:
21-18-15-12-9-6-3 reps of
Medicine Ball Cleans
KB Swings
Finish w/ 30 Burpees
3 Rounds
10 Pull Ups
50 double-unders
15 Air Squats
WOD:
21-18-15-12-9-6-3 reps of
Medicine Ball Cleans
KB Swings
Finish w/ 30 Burpees
Wednesday, December 1, 2010
12/01/10
Wednesday WOD
Warm Up:
Shoulder Dislocates
20 Sit-ups
20 Lunges
5 Hand Stand Push-ups
3 Rounds
WOD:
5 Rounds
Max Rep Body Weight Bench Press followed by a 300M ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW.
3,2,1 GO!!!!
Warm Up:
Shoulder Dislocates
20 Sit-ups
20 Lunges
5 Hand Stand Push-ups
3 Rounds
WOD:
5 Rounds
Max Rep Body Weight Bench Press followed by a 300M ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW.
3,2,1 GO!!!!
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