Women of the 2010 CF Games

02/28/11

Warm Up:
400M Run or 50 Double-Unders

 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, Pull-ups, 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.

02/26 Wod results

02/26/11

Warm UP:
400m Run
20 Lunges
5 Hand Stand-Push Ups

WOD:
500 m row or 50 double unders before each round of
21-15-9
Pull-ups
sit- ups
Box jumps

for a total of 3 rounds

02/25 WOD Results

Looking to get an edge in your workouts?

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http://www.nutraplanet.com/product/nutraplanet/flying-ninja-monkey-tears-1-ampule.html

02/25/11

Warm Up:
20 Push-Ups (Release at the bottom)
20 Box Jumps
20 Sit-Ups
3 Rounds

WOD:
Death by Wall Balls: Increments of 2 till you hit 5 min then increments of 1
2 first min
4 second min
6 third min
8 fourth min
10 fifth min
11 sixth min
12 seventh min
Etc.....

3,2.1 Go!!!

02/24/11

Warm Up:
10 Wall Balls
10 Knee to Elbows
30 Knee High Toe Touches

WOD:
40 KB Swings
20 Burpees
40 Sit-Ups
40 Lunges
3 Rounds for Time
(WOD courtesy of Coach Tiff)

Reminder - no 9 or noon class 02/24

The 9 and 12:15 classes are canceled tomorrow.  Please check the page for any changes about the evening classes due to inclement weather.

02/23/11

Congratulations to Sarah and Kevin!!!

Warm Up:
30 Double Under
20 Twist w/Med Ball
15 Air Squats


Wedding WOD:02-26-11
12 Ring Dips
26-Sit-Ups
11-Med Ball Cleans
3 Rounds for Time

Finisher-Team ROW!!!!

Big Climb!!!

http://www.llswa.org/site/PageNavigator/BC_homepage
The Big Climb is The Leukemia & Lymphoma Society (LLS) Washington/Alaska Chapter's largest fundraiser.

Looks like the Big Climb is close to selling out and if you want to participate, you need to register soon!
Click on "Register Now" then "Join a Team"
Search for "King Crossfit" under Team Name.
Click "Join" and enter in the password: kings

022211

Warm Up
Burgner Warm Up



WOD
Snatch Balance
3-2-2-1-1

Coach Mike Burgener Teaches the Snatch Balance from CrossFit Emerald Coast on Vimeo.

Finisher
AMRAP in 10 min
10 push ups
10 box jumps

Pictures from the Interbay/Bellevue Throwdown

022111 WOD

Warm-up:
Junk yard dawg

WOD:
3 Rounds for time:
500m Row or 400m Run
15 Push Press (95/65)
15 KB Swings (55/35)
15 Pull-Ups

2/19/11 Results

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Paleo Challenge 2011

02/19/11

Paleo Finale!!!!!!
Will be going in heats today. First Round of Baseline will be at 8:45 and the Last Round will be at 11:00am.
WARM UP:
500M ROW
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

WOD:
15 Wall Balls
200M Run
10Min AMRAP

REMINDER:
Count your Food Log
Before and After Pictures (email KingCrossfit@gmail.com)

021811

Warm Up

BASELINE
1 Round of:
-500m row
-40 Air Squats
-30 Sit Ups
-20 Push Ups
-10 Pull Ups

WOD
Front Squat 3-3-3

Finisher
2min Challenge
2min box jumps
2min rest
2min double unders
2min rest
2min push ups

Fight like a son of bitch, never quit, never give up, always win.

Officer Bad Ass

Ok, I know this sounds corny but often times in the middle of a horrible WOD, when I'm feeling lazy, or tired, or fatigued and I just wanna stop (you know what I'm talking about), I try to imagine the worst possible fight at work. A fight like my life depends on not quitting. Sometimes I imagine I'm all alone with a bad guy who's struggling to get my gun away from me (worst nightmare!). I know I would "fight to the death" and never give up so I can go home at the end of the night. It might sound strange or be difficult to understand but that's my motivation during difficult WODs: Fight like a son of bitch, never quit, never give up, always win.

I also imagine up these scenarios because I know if I ever found myself in a similar one, I'd know what to do - never quit. I know I've said it before: that Crossfit WODs keep me prepared to do my job, give me confidence that I can hold my... own, and to stay injury-free. Well my last shift was just another reminder. Tonight my squadmates and I were in a fight for 6 minutes. SIX MINUTES! That's very unusual and a hell of a long time if you sit and watch the seconds-hand move on a clock. Some drugged up guy with superhuman strength, bloody and grappling on the ground, trying to do anything he could to NOT go to jail. Each of us were struggling so hard that we weren't able to make any transmissions for help on our portable radios for several minutes.

But you know what? I had the physical strength to keep up my part of the team and the mental mindset to know "I will win this fight." As soon as it was all over, I was able to recover quickly, gain my breath and composure, and start interviewing victims and witnesses for my investigation. None of my squadmates were injured, the bad guy....well, he didn't look so pretty in the end.

Thank you, King Crossfit :)

- Officer Morris (aka Coach Jen)

021711 WOD

Warm-up:
500m row
10 box jumps
20 knee high toe touches
2 rounds

WOD:
21-15-9
Thrusters (95/65)
Burpees
Sit-ups

Paleo Challenge

Few Notes for the Challenge-
**Baselines times will done this Saturday from 09:00am to 11:00am. If you can not make it on Saturday ask a coach to time you. Do your baseline prior to your WOD.
**Before and After Pictures.
**Tally your points and submit them prior to Saturday.

and pray for good weather for our Potluck BBQ 03/12/11.

02/16/11

Warm Up:
10 Good Mornings
15 Air Squats
20 Lunges
2 Rounds

Strength WOD:
Deadlifts
1-1-1-1-1-1

Met-Con WOD:
11 Knees to Elbow
11 Wall Balls
11 Min AMRAP

3,2,1 GO!!!!

CrossFit Olympic Lifting Trainer Course

Just in case you missed us this weekend some of the coaches were attending the CrossFit Olympic Lifting Trainer Course . We definitely learned a lot from Coach Mike Burgener.

Congratulation to Coach Glen, Coach Ron, Coach Tim, and Coach Ryan for getting their Certificate.





Picture Courtesy of Rainier Crossfit.

Paleo Challenge ends 02/19

You're almost there!
Reminder - In order to be eligible to win you need to:
Have you food logs completed and submitted by 02/19
Submit your before and after picture
Complete your final round of "Baseline" on Saturday

Winner will be announced on 03/12 during the End of Challenge potluck/BBQ!

021511

Tuesday

Warm UP:
5 Hand Stand Push Ups
50 Double Unders
2 Rounds
Shoulder Dislocates

WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Immediately followed by Pull-ups

5 rounds for max reps. There is NO time component to this WOD.

3,2,1 GO!!!

What not to do...

Please do not drop the bar on the parallettes. Looks like we lost several this weekend.

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Saturday WOD Results

"Jackie"
1000m row
50 Thrusters
30 pull-ups

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021410 WOD

Warm-up:
"Junk yard dog"


WOD:
Team WOD
200m row
Clean & Jerk (135lb/95lb scale as needed)
With a team of 2 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 15 minutes and scored by total meters and clean & jerks.

021111

Warm Up
3 rounds of
10 PVC Good Mornings
10 Lunges each leg
10 Push Ups
10 Jumping Squats

WOD
In 3 min
Run 400 meters
With remaining the time do as many double unders as possible
Rest 1min
Repeat for a total of 4 rounds

Pics of the day

The American Swing perfected by Kyle Smith.

Kelly achieves triple extension (extension of the knees, hips & ankles) on her med ball cleans.

Alicia working hard, as always!

Awesome hair! Only joking Pat.

WOD Results: Mon thru Thurs

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Motivation - The Unconquerable Dave

September 2009

Remember, the Paleo journey isn't a sprint but a lifestyle change.  Here is a success story from Mark's Daily Apple.  From beginning to end, it took him around 14 months.  Hang in there and persevere.

HI MARK
JUST GOT YOUR BLUEPRINT AND AM AWAITING THE COOK BOOK. WHICH I INTEND TO TRY TO ADD TOO!
AFTER 25 YEARS OF  RAISING A FAMILY AND NOT DOING  THE “GROK” ANY MORE IT SHOWED BIG TIME….
TALK ABOUT “THE LIVING DEAD”…
I’M A SUPER COOK AND BAKER AND JUST ABOUT SLAYED US ALL….LOL
IT’S BEEN ABOUT 3-4 MONTHS OF EATING AND THINKING MORE PALEO… IF I CAN’T KILL IT- FIND IT-OR GATHER IT… I DON’T EAT IT…. SO IT’S REAL EASY TO EAT WELL. JUST THINK ABOUT GROK AND WHAT YOU’RE ACTUALLY LOOKING AT. SIMPLE!… AND THE WIFE AND KIDS STILL AROUND ARE IMPRESSED WITH MY NEW ATTITUDE AND LOOK.
HAVE LOST AT LEAST 20 POUNDS OFF A HEAVY BONED HUGE BEAR FRAME…
6′-1″ AND HEADED FOR  THE LOWER 200′S. I HAVE 18 “ARMS AND THICK CHEST AND THE ABDOMEN AND CORE ARE COMING RIGHT ALONG…!!!
LEGS ARE FEELING STRONG AGAIN. ASS IS TIGHTENING UP AND I’M INTO A 38 JEAN.
YOUR BODY  TELLS YOU WHAT IT WANTS, AND IT WANTS REAL AND STRONG AND ABLE.
WHICH = SMART!!… HEAD AND BODY ARE TUNING IN WELL…
TIME TO BUY NEW CLOTHES…ALMOST!

January 2011

DEAR MARK AND ALL THE PRIMAL PEOPLE OUT THERE,
I’M NOT GOOD WITH SPEECHES SO I FIGURE IF A PIC IS WORTH A 1000 WORDS.
I WILL BE 54 THIS FEB. 8TH.
TALK ABOUT PRIMAL. THAT’S ABOUT 300…DOWN TO 200…RIGHT THERE TODAY JANUARY 19TH…AND THERE AIN’T MUCH LEFT TO LOSE…..SIZE 44 TO SIZE 34.
I REMEMBER THIS….I WAS THIS SIZE WHEN I WAS 18 YEARS OLD….I THINK I MAY BE STRONGER NOW!
GROK ON AND THANK YOU FOR THE ILLUMINATION!

http://www.marksdailyapple.com/the-unconquerable-dave/

021011 WOD

Warm-up:
3 rounds of
5 pull-ups
10 ring dips or ring holds
15 air squats

WOD:
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
Med ball cleans or sandbag cleans, 15 reps
15 Box jumps, 24" box

Just a slight variation from the Main Site WOD posted yesterday.

02/09/11

Warm Up:
400m Run or 50 Double Unders
Practice a Skill (ie Hand-Stand Push Ups, Muscle Ups, Double Unders,etc..)

WOD:
250 Push-Ups
A penalty is assesed for every break or rest. Once you stopped you must perform 10 Sit-Ups.
For Time
(300 for RX Plus)

3,2,1 GO!!

Paleo Challenge News:
This Wed the 9th, nutritionist Kelly Cupell will be in from 5pm till 8ish to answer any dietary questions you might have. Please have food logs ready for her to review. This is a great chance for you to see what you might need to add or take out of your diet to help meet goals or break plateaus.

Warm Up
Behind the Neck Push Press or Push Jerk
3-2-2-1-1

WOD
AMRAP in 11min
7 Pull Ups
11 Wall Balls

020711 WOD

Warm-up:
Dynamic/Ballistic Stretching



WOD:
Four rounds for time of:
Run 400 meters*
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each
*Substitute with 50 double-unders if it's raining.

The bent row can also be done with a barbell and/or kettlebells. Since this is a new movement for most of you, the coaches will decide what weight you will be using.

Bent over rows are a powerful assistance exercise used to develop lat (back) strength and to reinforce the rigid postures that start many of our essential moves where the low back must remain locked into extension and the shoulder blades are retracted and depressed with an uplifted chest.

When used for structured strength training, the move begins and ends with the weight on the floor. For the WOD, we’ll ensure a weight that can be done with correct form while maintaining the rigid “bent over” posture. Loss of solid form leads to increased risk of injury and ineffective training.

VIDEO DEMO OF BENT OVER ROW: DUMBBELL ROW

VIDEO DEMO OF BENT OVER ROW: BARBELL ROW

Body Building is Cool

What about the other lifts? The ones I grew up in the gym doing. Barbell curls, preacher curls, one armed dumbbell curls, tricep extensions, lat raises, lat pull downs, seated dumbbell presses, dumbbell flys….. The list goes on and on. In the last four years I’ve been CrossFitting hardcore. I never do any of these lifts anymore. The other day I asked myself, “Why not?”

The CrossFit argument to not do these lifts is simple: They don’t move large loads long distances…. They are not multi-joint…. They are non-functional as defined by CrossFit. I agree!! You are not going to see me program 21-15-9 of curls, tricep kick backs, and seated Arnold presses any time soon (though that would be interesting and film worthy….) Those movements just don’t fit into high intensity workouts.

That doesn’t mean you can’t add these lifts to your strength training protocol. Strong men and women have been doing these lifts FOREVER! You don’t think curls and lat pull downs are not going to help you get to 50 pull-ups? Don’t you think French curls and close grip bench pressing would be beneficial to improving your dips and muscle-ups? You CAN break large movements down into smaller pieces and improve your strength. You just have to remember that the smaller pieces are not the substitute for the goal.

So how do you fit this into your strength training routine? Think small. Add accessory lifts to your workouts in sets of 4 for 8-12 reps. Maybe you pick only one or two a session. They should be moderate load lifts that fit in nicely with the main lifts you do for the day. Just consider it. Don’t hate on the bodybuilder’s style of training. Keep open minded about your training and don’t be afraid to try new…or old… things.

-Courtesy of Freddy Camacho, CrossFit One World

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

Here's another good read: http://practicalpaleolithic.com/paleolithic-diet-blog/is-bodybuilding-relevant-anymore

Wod results 02-05

02/05/11

Saturday

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:

Squats
Lunges
Sit-ups
Jumping Lunges
Jumping Squats

3,2,1 GO!!!!

Happy Birthday Foote!

020411

Warm Up
Burgner Warm Up



WOD
Cleans
3-2-2-1-1



Finisher
Team Row

Thursday WOD Results

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Perfection is not Reality - from Crossfit Lisbeth

Stop the madness. You cannot eat perfectly, work out perfectly, live perfectly.
Or if you did, you’d be a miserable SOB that no one would ever want to talk to, or work with, or sweat near.
You’re going to make mistakes. You’re going to screw up. You’re going to fall horribly off the wagon sometimes. Derail. In the ditch. Wheels off the bus. (Use every single transportation metaphor in the entire English language if you have to. Metaphors for everyone!)
It happens. And it really doesn’t matter. What matters is what you do after the wheels are off the bus.
Do you pick yourself up and carry on? Or do you go back to your couch and feel sorry for yourself and give up? Or do you try again but keep making the same mistakes over and over again?
That’s where you really tell me something about yourself and your character.
I’m not interested in the person who never made a mistake. And I’m not interested in the person who made a lot of mistakes and did not learn from them. But I’m really interested in the person who made a lot of mistakes and learned from them and got better. That’s the person who can teach all of us something. That’s the person to keep your eyes on. That’s the person to stand near in the workout and feed off their energy — because that person is going somewhere we all want to go.
Someone said this to me today: “The stress from pursuing perfection will a lot of times outweigh the benefits.” And he’s right: sometimes, we make our own kind of crazy and it’s counter-productive to our goals. We think we have to live at 100%, when instead sometimes we’ll be at 103%, sometimes at 80%, sometimes at 90%. What matters is your batting average, not each swing of the bat.
So, dial everything in and go like hell, but don’t think everything has to be perfect all the time. It can’t be. And that’s okay. You’re going to learn a hell of a lot more from driving that bus with 3 wheels than you ever did with 4. And when you take it into the guardrail (and you will) get out and put the spare on and keep going.

Full post here
http://crossfitlisbeth.com/2011/01/27/perfection-is-not-reality/

020311 WOD

Warm-up:
500m row
15 box jumps
15 knees-to-elbow
10 ring dips
2 rounds

WOD:
4 rounds for time of:
50 double-unders
21 Wall balls
15 Toes-to-bar

Wednesday WOD Results

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Tuesday WOD Results

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TEAM WOD TIME!!!!

02/02/11

Warm Up:
30 Double Unders
20 Sit Ups
5 Hand Stand Push Ups or Holds

WOD: Team WOD
200m row
Burpees
Deadlifts (155lb/105lb scale as needed)
With a team of 4 or 3 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, DeadLifts, and burpees.

3,2,1 GO!!!!

Pics...

So where are all the pictures? If you didn't notice, there's a Picasa photostream gadget on the right hand side of this website. Just click the gadget to view all photos. Enjoy!

Tuesday

Warm Up:
30 Lunges
20 Air Squats
10 Good Mornings
2 Rounds
Followed by
Should Dislocates

WOD:
3-3-3
Overhead Squats

The Overhead Squat from Patrick Cummings on Vimeo.

Finisher:
7 clapping push ups
7 pull ups
12min AMRAP

Do You Wonder Why Is Inflammation Bad?

Author: Terry Johnston

Why is inflammation bad? As we learn more it is becoming more clear with each passing day that inflammation is the root cause of all the major diseases. Diseases like heart disease, diabetes, strokes, cancer and others can be attributed to the amount of inflammation found in our bodies.
heart disease
diabetes
strokes
cancer and others.
Chronic diseases caused by chronic inflammation. Who knew? Unchecked chronic inflammation can spread throughout the body -- like an unattended fire!
Most of us are familiar with the implication that inflammation is directly linked to rheumatoid arthritis, inflammatory bowel disease, and eczema. Now medical professionals are making the connection with inflammation and obesity, atherosclerosis, hyper-tension, Alzheimer's, osteoporosis, Parkinson's, cancer, and even depression!
Inflammation is now suspected as the root causing of aging!
So asking the question -- Why is inflammation bad? Is important, because inflammation in its self is not bad. It is an ancient defense mechanism the body uses to battle foreign invaders like bacteria, viruses and parasites. Inflammation marshal's the bodies defenses an attacks and destroys the invader.
When inflammation becomes chronic (Bad) -- it's because this defense mechanism does not turn off. Pro-inflammatory cells continue to arise even though there is nothing to attack. These excess immune cells circulate through the body damaging healthy cells -- in the blood vessels (atherosclerosis) -- the pancreas (diabetes) -- the joints (arthritis), and others
Symptoms of excess inflammation include:
body aches and pains
congestion
frequent infections
diarrhea
dry eyes
indigestion
shortness of breath
skin outbreaks
swelling
stiffness
weight gain/obesity
This all stems from an imbalance with your two immune systems 1) innate 2) acquired. Innate - the one you are born with. Acquired develops with exposure to the microbes of the world. The greater the exposure, and the more times your body fights off the 'bugs'. The more powerful your immune system becomes.
To answer the question -- why is inflammation bad? It is only bad if left unchecked and it becomes chronic. If we do nothing to reduce it. We run the risk of a pain filled, shortened existence.
To determine whether you have chronic inflammation. A blood test called - C-Reactive Protein or CRP test -- can tell.
What can you do if you have too much inflammation in your body?
There is a simple straightforward method for reducing inflammation in your body. 'Fish Oil'. Good old fish oil. Every day we see more evidence that Omega 3 (DHA) Fish Oil will reduce inflammation in our bodies!
If you haven't already -- Start taking Omega 3 fish oil supplements TODAY!
Article Source: http://www.articlesbase.com/health-articles/do-you-wonder-why-is-inflammation-bad-1636504.html
About the Author

Terry Johnston is head writer and lead researcher at "Natural Omega 3 Supplement". His abiding interest in products that help people maintain their health comes from his own experience with health issues. For more information visit Terry's Web Site ==> Natural Omega 3 Supplement TODAY!