Burpees Suck

Tee Shirts are available. Please visit the site at http://www.threeleggedrace.net/.
Coach David can anwser any questions you might have.

053111 WOD

Warm-up:
400m run or 500m row
PVC: Pass throughs, OHS & Good Mornings

Strength WOD:
Power Clean
5-3-3-1



Met-con
10 min AMRAP (teams of 2)
Squat Clean & Jerk

Saturday WOD Results

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Thursday WOD Results

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052711 WOD

Warm-up:
"Annie" NFT (not for time)
50-40-30-20-10
Double-unders
Sit-ups

WOD:
MAX EFFORT ROW aka "Rowzilla"
250m Row x 6
Rest approximately 3 minutes between each round

For larger classes, rather than go in heats you will alternate with your partner(s).

Mens and Womens Fight/Board/WOD shorts pre-order now AGAIN

I am putting together another shorts order for those that didn't order the first time.
Please email me size, style, qty of what you want.  I will close the ordering June 3rd.
See details here.
http://www.kingcrossfit.com/2011/04/mens-and-womens-fightboardwod-shorts.html

05/26/11

Warm-Up
Shoulder Dislocates

Strength WOD:
Push Press/Push Jerk
3-3-3-3-3

Met-Con:
10 KB Swings
10 Push Ups
10 Dips
10Min AMRAP

3,2,1 GO!!!!

Wod results 05/25

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Paleo Foundation Classes 05/26 TIME CHANGE

The Paleo Foundations class will be held tomorrow evening at 8 pm due to space issues.
We are also opening it up for 10 people as opposed to the original 5.
Confirmed for tomorrow:
Sunny, Ryan F, Jill, Kim B, Mike A and Mia A.
Please email me if you want to be added for tomorrow.

052411 pics

052511

Warm Up
Junk Yard Dog
Followed by
3 rounds of the Burgener Warm up

WOD
In teams of 3
As many Overhead Squats as possible in 15 min
Your team can choose the weight, scoring is total lbs lifted in 15 min i.e.
45lbs x 10 reps = 450 lbs lifted
90lbs x 5 reps = 450 lbs lifted
135lbs x 5 reps = 675 lbs lifted
etc...
You can change the weight during the WOD but make sure to track the change.
Your team mates can assist by lifting the weight to the behind the neck rack position, but cannot assist with the OHS movement

052411 WOD

Warm UP:
1200m run
Shoulder Dislocates

WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups

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

Pics from today's WOD

Monday WOD Results

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Pictures from last week

May 15 - 21 from Michael Foote on Vimeo.

Fight Gone Bad.. Not Really

Warm Up:
400M
20 Lunges
15 Air Squats
2 Rounds

WOD:
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.Air Squats
2.Ground to Overhead (Snatch or Clean) 75lb
3.Double Unders
4.Sumo DeadLift High Pull 75lb
5.Row: Row 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 heats per class.

3,2,1 GO!!!!!

It's on like Donkey Kong!

Great turnout for today's Donkey Kong WOD at Harbor Steps and awesome finisher at Ipanema's!

052111

WARM UP:
15 PVC Overhead Squats
15 Push Ups
15 Box Jumps
3 Rounds

WOD:
150 Wall Balls
10 Sit Up Penalty for any time the ball hits the ground or break in movement (no resting ball against wall or in carrying ball)

052011 WOD

Warm-up:
"Junk Yard Dawg"

WOD:
Run 1 mile
Row 1000m
Run 1 mile
100 Double-unders (400 singles)

If a rower is unavailable, start with the double-unders and finish with the row.

Paleo Foundation Classes

Have you heard about the Paleo Diet/Lifestyle but don't know how/where to get started?
You're in luck!  King CrossFit will be hosting 3 Paleo Foundation Classes.

Do you want to:
Improve WOD performance
Better/faster recovery
Lose weight
Sleep better
Have more energy
Feel better and improve your overall health?

Classes will be held May 26th, June 9th and June 16th at 7PM.
Cost $20
They will be taught by Michael Foote, Gretchen Fulmer and Matt Feliciano - Paleo Gurus
Only 5 spots open per class.  Email me Michael Foote to reserve your spot today.

UPDATE:
May 26th: FULL
June 9th: FULL
June 16th OPEN

05/19/11

Warm Up:
Skills Work-Muscle Ups, Kips, Hand Stand Push Ups, etc...

WOD:
Mini WODS

WOD 1:
10 Box Jumps
10 Med Ball Cleans/Sandbag Cleans
11 MIN AMRAP

WOD 2:
200M Run
7 Knees to Elbow
7 Burpees
11 Min AMRAP

Choose the WOD you want to do first. 7 Minute rest between each WOD.

3,2,1 GO!!!!!

What’s THAT Smell?!

You know what’s great about a CrossFit Gym?  It’s way different than your average Globo-Gym!
…..Or is it?
Actually, it’s not.  Because, just like in any other gym on the planet, hygiene in our CrossFit gym matters.  In a nutshell, good hygiene is a BIG deal.  Especially in an environment filled with germs just waiting to attack.  Practicing good hygiene habits will not only keep you and others from getting sick, but it will also save you from potential infections, and other yucky things. After all: germs are everywhere!
At a Globo-Gym, all the members seem to be religiously dedicated about regularly wiping down the gym equipment that they use, even if they don’t really get all it that sweaty.  Think about how sweaty (and sometimes even bloody!) we get at a CrossFit gym…..yet we rarely remember to wipe everything down when we’re done.  Do your friends and yourself a favor and be sure to clean any and all sweat, blood, spit, tears, and other messes off before you leave for the day.  Let’s try and do this more often, so we can all have a ‘fresh start’ when we pick up a piece of equipment!
Another thing that goes without saying is to always wash your hands before and after you work out!  The gym is, without a doubt, one of the biggest germ and bacterial infested places you can be in.  Just think about it; from the early a.m. hours until the gym closes, people are coming and going, sweating and grunting all day!  Not even the best cleaning crew in town could keep all the equipment 100% germ free, 24 hours a day.  It’s just not feasible.  So folks, PLEASE wash your hands before and after each workout if you want to avoid both spreading and contracting illnesses.
Just as a hot soapy shower after an intense CrossFit workout is a must to help us rinse off the sweat and become fresh again, the same goes for our workout clothes and gym shoes!  Really try not to use the same gym clothes and gear every session. It can be easy to fall into a pattern of just leaving them at work, or stuffing them into a handy gym bag, and then putting them back on again the next time you want to get your WOD on.  But it’s important to take them home and wash them before wearing them again.  I’m sure I don’t have to tell you that nasty germs and not-so-sweet smells can live in your clothes, too!  Best to maintain a routine in which you clean ‘em up, switch ‘em out, and keep ‘em fresh!
Thanks for doing your part to help keep our gym as healthy an environment as we’d like our bodies to be!
http://crossfitzone.ca/whats-that-smell

• Disposable towels and spray cleaner are provided
• Soap and water in the restrooms
• Hand sanitizer also available
• Aerosol deodorant available in the bathroom

051811

Warm Up
2 rounds of
10 pvc shoulder dislocates
10 pvc good mornings
10 pvc overhead squats

WOD
Press 5-3-3-1-1

Finisher
Team Row

Community

9am WOD'ers chillin' 20 minutes after class is over. What a great community that brings all walks of life together.

Jump Rope Etiquette

Guys and girls please DO NOT put a knot on the cable ropes see picture below. They're pretty much useless afterwards.


And if there is someone's name on the rope please use your best judgement or ask a coach for help. I highly recommend that everyone purchase their own jump rope. Here are a few places you can purchase the ropes at:

Cable speed rope: www.againfaster.com or www.buyjumpropes.net

Buddy Lee Jump Ropes: www.buddyleejumpropes.com or www.trxtraining.com

Rx Jump Ropes: http://rxjumpropes.intuitwebsites.com/

Reminder - Donkey Kong WOD 05/22 at Harbor Steps

DONKEY KONG WOD at Harbor Steps at 9:30 AM this Sunday



Followed by a paleo friendly meal at Ipanema Grill
Please respond to the FB Event if you plan on attending.
http://www.facebook.com/#!/event.php?eid=139990602739825

Monday WOD Results

92 athletes yesterday!

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051711 WOD

Warm-up:
400m run
Stretch

WOD:
Deadlift
5-4-3-2-1



Finisher:
As soon as you complete the deadlift you MUST PR (personal record) or set your "baseline" number for one of the following movements:
-250m row
-500m row
-1000m row
-Max rep double-unders (minimum 25)
-1 mile run
-Max rep Muscle-ups, kipping pull-up or strict pull-ups

King CF 3.0 - Sneak Peak...

King Crossfit 3.0 from Ronald Antonio on Vimeo.

Pics from 2nd week in May

King Crossfit - Sing from Michael Foote on Vimeo.

05/16/11

Warm Up:
500M Row
15 Box Jumps
10 Knees to Elbow

WOD:
"Cindy"
5 Pull Ups
10 Push Up
15 Air Squats
20Min AMRAP

3,2,1 GO!!!

Saturday WOD Results

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Wod results 05/13

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Friday the 13th WOD

Warm up:
30 Double-unders
20 push ups
10 Knees to elbows

WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
10 Burpees (scale up: burpee box jumps or burpee pull-ups)
Max Reps on  KB swings (53/35) = score
(veterans do American - everyone else Russian)
2 minute rest between Rounds

Wednesday WOD Results

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Skinny Fat - CrossFit SouthBay

"One of the most difficult things to fight as a coach is the thought that “Lifting weights is going to make me ‘bulk up’” from girls.  My first response is to shake my head and contemplate shoving my hand in a toaster to cure the frustration… Yet, when I stop and think about it, I honestly like the way CrossFit makes my body look.  And I know there are many of us in the gym that wouldn’t be as enamored with CrossFit if we didn’t see aesthetic results in combination with fitness results, so I do think it is a valuable question that needs to be answered."

Definitions and Misconceptions:
To begin, we need to address some misconceptions about how the body works…

• You cannot “tone” a certain portion of your body.  Your body will not lose fat in one spot at a time, it will only lose fat.  Thus, you must reduce your overall body fat percentage to see results in the area you want.  This is why the “ab-(insert attention-grabbing verb)” you see on TV won’t work to help you get a better midsection.
• Lean – having little to no surplus fat - Thus, to look “lean”, you need to have low levels of body fat.
• Toned – seeing muscle definition on a human body - Thus, to look “toned”, you need to have low levels of body fat combined with having enough muscular development that you can see the shape of the muscle under the skin.  This is usually accomplished at below 20% body fat on women, and below 10% on men.

Now that we know that muscle doesn’t make you “bulky”, what does??
Well, the answer is fat.  Excess adipose tissue will result in less than satisfactory aesthetics. This is regardless of the amount of muscle you have.

Train like an athlete…. Look like an athlete…

Most people can agree that they want to get “toned” and “lean”, but have you ever asked someone that was “toned” and “lean” what they have done to get that way??  You should, because almost every athlete I know that looks “toned” and “lean” has spent years working to develop strength, power, speed, endurance, and stamina for a sport.  They move HEAVY weights quickly.

Lastly, you will never be able to create muscles like a man lifting weights.

ANY WOMEN YOU SEE WITH MUSCLES LIKE A MAN HAS TAKEN STEROIDS!!  This is the defined truth, a woman’s muscle development is much different than a man’s.  This is because males have 20-30 times the testosterone of women, resulting in deeper voices, more body hair, and more muscle development.  Women just physically cannot build muscle like men can, sorry but it is a scientific fact.  Some of the maximal amounts of muscle you can put on a female frame can be seen below.  These are women that built their bodies using sports and strength training.

 http://www.crossfitsouthbay.com/2011/05/skinny-fat/

WOD Results 05/11

051111

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

WOD:
Body Weight Bench Press
followed by 1min MAX effort double unders
Score is the total for each movement.
5 Rounds

3,2,1 GO

Monday WOD Results

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How much sugar is in that?!

Yesterday, a friend of mine (who shall remain nameless) shared with me that he had a Starbuck's Mocha Coconut Frappuccino. I checked the nutrition information on the Starbuck's website and for a 16 oz serving, it contains 62 oz of sugar.

 In the above picture (each cube is 4g), the middle stack is approximately 65g of sugar.  Would you eat that much sugar?

In a standard cup of yogurt, look at how much sugar you are consuming!  If you need a reality check on how much sugar you are consuming, check out http://www.sugarstacks.com/.  Excess sugar will derail your weight loss goals and will also cause your energy levels to fluctuate throughout the day to your detriment.

Food coma? This is typically caused by your body's insulin levels peaking due to sugar and then your body slamming you back down.  Limit or eliminate your sugar intake and eat Paleo.

051011 WOD

Warm-up:
Suicide Drill w/ 3 burpees
7 rounds

WOD:
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch or Clean & Jerk
Chest to bar Pull-up

WOD video [wmv] [mov]

101 Ways to Be F**kin EPIC

1. If you want to build muscle, lift heavy
2. If you want to lose fat, tighten up on your nutrition. Stop thinking that circuits and conditioning will take care of it
3. Hit more mobility work, yeah, I’m talking about everyday
4. Stop worrying about what people think of you.
5. Don’t forget to use a training log to keep track of where you’ve been and where you’re going. Write you goals down in the log. Don’t forget to track sleep patterns, water intake, conditioning sessions, warm-up exercises…
6. Don’t forget to laugh and stop taking everything so seriously
7. The bench press is a great exercise, but it isn’t the only thing that builds a big chest and pressing power. How much you bench? How about how much you squat? How about how much you push on the prowler?
15. Give hope to others when no one ever has
17. Remember there is no perfect program, it should change frequently as you change
23. You don’t need the fancy equipment to get strong
27. Get good training partners, training partners that are stronger than you and never lose that desire to get bigger, faster and stronger
28. Never stop pushing yourself
34. Tell your kids everyday how much they mean to you
41. Stop being negative, instead of “Why don’t I have something?”, say to yourself “Why am I so good at working hard for what I want and achieving my goals?”
42. Don’t worry about other people’s PR’s, set your own
44. Be the best part of someone’s day
59. Stop thinking people owe you something
78. Don’t stop learning. The best coaches always try to get better.
79. Get respect, not money.
95. Don’t forget to say “thank you”, “yes sir”, “yes ma’am”
101. Think about what they’ll say about you when you’re gone? What is your legacy?

Full list here
http://www.dieselsc.com/101-ways-to-be-fckin-epic

05/09/11

Warm UP:
Practice a Skill:
Double Unders, Kip, Mucle Ups, Hand-Stand Push-Ups,etc..

WOD:
13min AMRAP
1 Mile Run-
With the remaining time do as many Over Head Squats as possible (RX 95lbs/65lbs).
Your score is the amount of OHS Completed.

3,2,1 GO.

050711

Warm Up
4 rounds of
10 pvc shoulder dislocates
10 pvc good mornings
10 pvc overhead squats

WOD
2 min drills
Deadlift
Push Ups
Box Jumps
Pull Ups

Max reps in 2min, w/ 2min rest between each movement

Friday WOD Results

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The Dirty Dash

The Dirty Dash is right around the corner; July 9^th isn’t that far off. Here are the payment schedules for the following dates and a link to the actual event.  Registration and payments can be made online.

http://www.thedirtydash.com/default.aspx

Seattle 10K Dash July 9, 2011
$45 before the end of 5/15/2011
$50 before the end of 6/26/2011

Please email me if you are planning on attending: Jefflawrie44@gmail.com

As the event gets closer I will communicate more details of transportation and meeting times.

Also, what better than to have the little ones participate as well, they have a kids’ event! We can all remember getting dirty as children, here is an organized event for them to participate and play in the mud!

The Piglet Plunge

The Piglet Plunge Kids Mud Run can be
signed up for online or at Packet Pick-up
for $5.  It is 12 and under, limited to 1,500 and will be held between 12:30 and 1:00pm.  Each child will receive a tattoo
for participating...temporary of course!
...and YOU will receive a very dirty child!
C'mon! It's for the Kids!

050611 WOD

Warm-up:
500m row or 400m run
15 air squats
10 toes-to-bar
2 rounds

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

Thursday WOD Results

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Some photos from the past couple days

R RATED Music


G Rated Music (for Glen)

Beat the Bridge

Time is running out to sign-up for the Beat the Bridge run and fundraiser.
Please contact Jason Guerrero aka JTyme for more information.

What: Nordstroms Beat The Bridge (8k run or 4 mile family walk)
When: Sunday May 15th
Where: Husky Stadium
Start Times: The first wave for the 8k run starts at 8:30am and the last wave starts at 8:42am (your start time is determined at the time of registration. It will ask to select your average mile time). The 4 mile family walk starts at 8am.
Cost: $17 - with an additional $20 if you choose to purchase the technical/dri-fit shirt

To join the team, choose "join a team" and search "King Crossfit" - no password in required.
If you have any questions, please email Jason at mr.jtyme@gmail.com

Cinco De Mayo

05/05/11

Warm Up:
30 Double Unders
20 Mountain Climbers
15 Box Jumps

WOD:
5 Clean and Jerk (135lb/95lb)
*(Scaled- 10 Sandbag Cleans)
300M Run
15min AMRAP

3,2,1 GO!!!

050411

Warm Up
Junk Yard Dog

WOD
In teams of 3
AMRAP in 25 min of
90 wall balls
90 push ups
Only one person working at a time.
You must complete all the 90 reps before you move to the next movement

Monday WOD Results

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050311 WOD

Warm-up:
Stretch

WOD:
Front Squats
5-3-3-1
Followed by max rep front squat with a moderate weight.



Finisher:
1 mile run or 2000m row

05/02/11

Warm Up:
5 Hand Stand Push Ups
10 Push Ups
15 Air Squats
3 Rounds

WOD:
600M Run
9 SDHP (Sumo deadlift high pull)
9 Knees to Elbow
400M Run
15 SDHP
15 Knees to Elbow
300M Run
21 SDHP
21 Knees to Elbow
for Time