Thursday, June 30, 2011
06/30/11
Warm Up:
400M Run
20 Mountain Climbers
10 Burpees
2 Rounds
WOD:
5-10-15-10-15-5
KB Swings (53lb/35lb)
Pull Ups
DeadLifts (185lb/135lb)
for time.
***Courtesy of Coach Tiff. ***
400M Run
20 Mountain Climbers
10 Burpees
2 Rounds
WOD:
5-10-15-10-15-5
KB Swings (53lb/35lb)
Pull Ups
DeadLifts (185lb/135lb)
for time.
***Courtesy of Coach Tiff. ***
Wednesday, June 29, 2011
062911 WOD
Warm-up:
500m row
15 wall balls
10 knees-to-elbow
2 rounds
WOD:
Clean (95/65)
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
20 min AMRAP with a partner, you go then they go
500m row
15 wall balls
10 knees-to-elbow
2 rounds
WOD:
Clean (95/65)
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
20 min AMRAP with a partner, you go then they go
Tuesday, June 28, 2011
062811
Warm-up:
With a PVC perform the following:
15 shoulder dislocates
15 overhead squats
15 good mornings
Followed by dynamic stretching.
Strength WOD:
Overhead Squats
3-3-3-15 (on the last set choose a weight that will challenge you to get all 15 reps)
Finisher
AMRAP in 7min
30 Double Unders
15 Push Ups
With a PVC perform the following:
15 shoulder dislocates
15 overhead squats
15 good mornings
Followed by dynamic stretching.
Strength WOD:
Overhead Squats
3-3-3-15 (on the last set choose a weight that will challenge you to get all 15 reps)
Finisher
AMRAP in 7min
30 Double Unders
15 Push Ups
Monday, June 27, 2011
Bench Mark Day
06/27/11
Warm-Up
400m Run
15 Push Ups
15 Air Squats
2 Rounds
WOD: Fran
21-15-9
Thrusters (95lb/65lb)
Pull-ups
for Time
**Pair Up. Make sure every movements is a good Rep. **
Warm-Up
400m Run
15 Push Ups
15 Air Squats
2 Rounds
WOD: Fran
21-15-9
Thrusters (95lb/65lb)
Pull-ups
for Time
**Pair Up. Make sure every movements is a good Rep. **
Sunday, June 26, 2011
Rock-N-Roll & Hoop Fest
Congrats to the following King CFer's who participated in the Rock-N-Roll half marathon this weekend: Jason "J-Tyme" Guerrero, Marizel Yuen, Ruel Vicencio, Ron Antonio, Jeff Lawrie, and Kim Bertholf!
And can't forget about our King CF ballers who took the trek to Spokane for Hoop Fest: Mark "VIP" Kaseumsouk, Damian Schug and Kyle Smith. Check out Vip's game winning shot against the defending champs captured on Spokane's KREM2 News. Good shit...I mean shot!
And can't forget about our King CF ballers who took the trek to Spokane for Hoop Fest: Mark "VIP" Kaseumsouk, Damian Schug and Kyle Smith. Check out Vip's game winning shot against the defending champs captured on Spokane's KREM2 News. Good shit...I mean shot!
Saturday, June 25, 2011
062511 WOD
Warm-up:
Suicide Drills w/ 3 burpees
7 rounds
WOD:
"Baseline"
400m run
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
3 rounds for time
Scale as needed
Suicide Drills w/ 3 burpees
7 rounds
WOD:
"Baseline"
400m run
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
3 rounds for time
Scale as needed
Friday, June 24, 2011
062411
Warm Up
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK” with WALL BALLS
Each Pair = 21
For time:
20 Wall Balls, 1 Sit-Up
19 Wall Balls, 2 Sit-Ups
18 Wall Balls, 4 Sit-Ups
17 Wall Balls, 5 Sit-Ups
....
...
3 Wall Ball, 18 Sit-Ups
2 Wall Balls, 19 Sit-Ups
1 Wall Ball, 20 Sit-Ups
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK” with WALL BALLS
Each Pair = 21
For time:
20 Wall Balls, 1 Sit-Up
19 Wall Balls, 2 Sit-Ups
18 Wall Balls, 4 Sit-Ups
17 Wall Balls, 5 Sit-Ups
....
...
3 Wall Ball, 18 Sit-Ups
2 Wall Balls, 19 Sit-Ups
1 Wall Ball, 20 Sit-Ups
Thursday, June 23, 2011
06/23/11
Warm Up:
500M Row
WOD:
Deadlifts
3-3-3
(Only go up to 70% of your 1 rep Max.)
Metcon:
12 Deadlifts (Body Weight)
12 Bar Facing Burpees
12 Minute AMRAP
3,2,1 GO
500M Row
WOD:
Deadlifts
3-3-3
(Only go up to 70% of your 1 rep Max.)
Metcon:
12 Deadlifts (Body Weight)
12 Bar Facing Burpees
12 Minute AMRAP
3,2,1 GO
 |
| http://www.threeleggedrace.net/product/heather-grey-burpees-suck |
Wednesday, June 22, 2011
Taping for pull ups
In CrossFit, we have a lot of high rep pull up workouts. Here is a tutorial on how to tape your hands to prevent tearing or ripping. As the box doesn't provide athletic tape, it's best to buy your own. I keep a roll in my bag with me for those high rep days. - MF
Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.
Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.
062210 WOD
Warm-up:
10 wall balls
10 knees to elbows
10 box jumps
3 rounds
WOD:
Body Weight Bench Press
followed by 1 min MAX effort double unders
Score is the total for each movement.
5 Rounds
10 wall balls
10 knees to elbows
10 box jumps
3 rounds
WOD:
Body Weight Bench Press
followed by 1 min MAX effort double unders
Score is the total for each movement.
5 Rounds
Tuesday, June 21, 2011
King CF v. 3.0 update
There was a slight delay with the construction of the bathrooms/showers, but we're back in business. Our move-in date has been pushed back another 2 weeks.
062111
Warm up
3 rounds of
10 Good Mornings
10 PVC Overhead Squats
10 PVC Overhead Lunges
WOD:
200m run 13 sit ups, pull ups
200m run 12 sit ups, pull ups
200m run 11 sit ups, pull ups
...and so on and so forth until you reach:
200m run 1 sit up, pull up
25 min cut off - scale as needed
3 rounds of
10 Good Mornings
10 PVC Overhead Squats
10 PVC Overhead Lunges
WOD:
200m run 13 sit ups, pull ups
200m run 12 sit ups, pull ups
200m run 11 sit ups, pull ups
...and so on and so forth until you reach:
200m run 1 sit up, pull up
25 min cut off - scale as needed
Monday, June 20, 2011
06/20/11
Warm Up:
Junk Yard DAWG
WOD: "Team Bear"
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(95lb M/65lb W)
Team of 2. Only 1 person working at a time. Switch after each set.
18min AMRAP
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip.
Junk Yard DAWG
WOD: "Team Bear"
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(95lb M/65lb W)
Team of 2. Only 1 person working at a time. Switch after each set.
18min AMRAP
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip.
Sunday, June 19, 2011
Friday, June 17, 2011
061811 WOD
"Helen"
3 Rounds for time of
400m run
21 KB swings
12 pull - ups
3 Rounds for time of
400m run
21 KB swings
12 pull - ups
Published with Blogger-droid v1.6.8
CF Standards
This past weekend was the NW CF Regional’s Games. I had the opportunity to attend and get to see the best of the NW area compete to be able to go to the CF Games in LA. I saw a lot of fire-breathers and bad-asses miss reps because their form or ROM was incorrect. The judges would yell "no rep" and the athlete would have to do the movement again. The judging at the games was very strict. This was no surprise to the athletes as they knew what the judging standards were prior to the event. Even with this knowledge you could still see the anger and frustration every time an athlete was given a no rep.
This got me thinking, how well are we judging ourselves? How often do we cheat on form or range of motion in order to get a better time? How well are we adhering to the CrossFit standards for our movements? How often are we taking the easy road?
In CrossFit, all of the movements have a standard. You are asked to open your hips up on a box jump or make sure chest/thighs touch on pushups or burpees as a couple examples. As an athlete, do you hold yourself to the standards or do you cut corners to chase the clock? I see a lot of shallow push ups, almost K2E and a lot of incomplete pull ups. Are some of these caused by fatigue? Absolutely. Should they count? In my opinion, no. Should you no rep yourself? Yes.
If during a WOD you are falling short, take more rest. I would rather get one complete pull-up then 3 no rep pull ups. I am more or less expending the same amount of energy. Why waste that energy? If you need a band, get one. If the next time you need to scale the WOD, do it. Check your ego at the door. Remember first comes form, then comes fast.
I make sure all of my reps count because as the saying goes "anything worth doing is worth doing well". The coaches at the box are there to improve your form and technique. When they coach you during a WOD it is not to criticize you or slow you down, it is to make you better. I can’t tell when my knees are going in on an air squat, Coach Ron can and trust me, he lets me know every time. The benefit of doing accurate movements is they are building blocks for more complex or heavier movements. A perfect air squat will transition to a stronger back squat, front squat and OHS. As I am constantly striving to get stronger and faster, I appreciate and need the coaching.
If you need extra coaching because you don’t understand something or something doesn’t feel right, speak up. There are 17 Level 1 CF trainers who can help you. 17! What other gym has such a depth in their coaching?
Put the extra time in and/or ask for help as it will only pay off in the long run.
WOD on.
Coach Foote
This got me thinking, how well are we judging ourselves? How often do we cheat on form or range of motion in order to get a better time? How well are we adhering to the CrossFit standards for our movements? How often are we taking the easy road?In CrossFit, all of the movements have a standard. You are asked to open your hips up on a box jump or make sure chest/thighs touch on pushups or burpees as a couple examples. As an athlete, do you hold yourself to the standards or do you cut corners to chase the clock? I see a lot of shallow push ups, almost K2E and a lot of incomplete pull ups. Are some of these caused by fatigue? Absolutely. Should they count? In my opinion, no. Should you no rep yourself? Yes.
If during a WOD you are falling short, take more rest. I would rather get one complete pull-up then 3 no rep pull ups. I am more or less expending the same amount of energy. Why waste that energy? If you need a band, get one. If the next time you need to scale the WOD, do it. Check your ego at the door. Remember first comes form, then comes fast.
I make sure all of my reps count because as the saying goes "anything worth doing is worth doing well". The coaches at the box are there to improve your form and technique. When they coach you during a WOD it is not to criticize you or slow you down, it is to make you better. I can’t tell when my knees are going in on an air squat, Coach Ron can and trust me, he lets me know every time. The benefit of doing accurate movements is they are building blocks for more complex or heavier movements. A perfect air squat will transition to a stronger back squat, front squat and OHS. As I am constantly striving to get stronger and faster, I appreciate and need the coaching.
If you need extra coaching because you don’t understand something or something doesn’t feel right, speak up. There are 17 Level 1 CF trainers who can help you. 17! What other gym has such a depth in their coaching?
Put the extra time in and/or ask for help as it will only pay off in the long run.
WOD on.
Coach Foote
061711 WOD
Warm-up:
Row 500m
Run 400m
WOD:
21-15-9 reps of
Med ball cleans
Ring dips
Burpee box jumps
Finisher: Prowler Push 3 rounds (6x total -- back & forth)
Row 500m
Run 400m
WOD:
21-15-9 reps of
Med ball cleans
Ring dips
Burpee box jumps
Finisher: Prowler Push 3 rounds (6x total -- back & forth)
Thursday, June 16, 2011
061611 WOD
Warm-up:
20 Side-to-side cone hops
15 rings rows (for the advanced, elevate feet on box)
3 rounds
WOD:
AMRAP in 10 minutes
5 Power Cleans (135/95)
10 Hand Release Push-ups
20 Side-to-side cone hops
15 rings rows (for the advanced, elevate feet on box)
3 rounds
WOD:
AMRAP in 10 minutes
5 Power Cleans (135/95)
10 Hand Release Push-ups
Wednesday, June 15, 2011
The importance of sleep - repost
The importance of sleep via Cactus Crossfit
06/15/11
Warm Up:
10 Hand Stand Push-Ups
15 PVC Overhead Squats
20 Lunges
2 Rounds
WOD:
In 3 Minutes:
Run 400M
7 Box Jumps
w/ the time remaining do as many Sit-Ups as Possible.
5 Rounds (Rest 1.5min between each Round)
Your Score is your total amount of Sit-Ups.
3,2,1 GO!!!!
10 Hand Stand Push-Ups
15 PVC Overhead Squats
20 Lunges
2 Rounds
WOD:
In 3 Minutes:
Run 400M
7 Box Jumps
w/ the time remaining do as many Sit-Ups as Possible.
5 Rounds (Rest 1.5min between each Round)
Your Score is your total amount of Sit-Ups.
3,2,1 GO!!!!
Tuesday, June 14, 2011
061411
Warm Up:
10 KB Swings
20 High Knee Toe Touches
10 Good Mornings
Rounds
WOD:
4 Rounds of:
Body Weight Back Squat - max reps
followed by Pull Ups - max reps
Score is the total for each movement.
RX+ is 1.5 x Body Weight
3,2,1 GO
10 KB Swings
20 High Knee Toe Touches
10 Good Mornings
Rounds
WOD:
4 Rounds of:
Body Weight Back Squat - max reps
followed by Pull Ups - max reps
Score is the total for each movement.
RX+ is 1.5 x Body Weight
3,2,1 GO
Monday, June 13, 2011
061311 WOD
Warm-up:
10 box jumps
10 burpees
20 double-unders
3 rounds
WOD:
For time:
Row 30 calories
30 Burpees
Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
30 Overhead Plate Lunges (45m/25w)
200m sprint
10 box jumps
10 burpees
20 double-unders
3 rounds
WOD:
For time:
Row 30 calories
30 Burpees
Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
30 Overhead Plate Lunges (45m/25w)
200m sprint
Saturday, June 11, 2011
061111
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)
300 Box Jumps
300 Wall Balls
2000m Row
200 Box Jumps
200 Wall Balls
1000m Row
35 min cap
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)
300 Box Jumps
300 Wall Balls
2000m Row
200 Box Jumps
200 Wall Balls
1000m Row
35 min cap
Friday, June 10, 2011
061011 WOD
Warm-up:
Stretch & practice a skill
WOD:
400m run (MAX EFFORT)
4 rounds
2 or 3 minutes rest in between rounds
Record the time for each run.
Rest 5 minutes then complete "Annie"
50-40-30-20-10
Double-unders
Sit-ups
Stretch & practice a skill
WOD:
400m run (MAX EFFORT)
4 rounds
2 or 3 minutes rest in between rounds
Record the time for each run.
Rest 5 minutes then complete "Annie"
50-40-30-20-10
Double-unders
Sit-ups
Thursday, June 9, 2011
06/09/11
Warm Up:
400M Run
40 Double Unders
2 Rounds
WOD:
200M Sprints
5 Clean Jerk (135lb/105lb)
20 Air Squats
15Min AMRAP
3,2,1 GO!!!!
400M Run
40 Double Unders
2 Rounds
WOD:
200M Sprints
5 Clean Jerk (135lb/105lb)
20 Air Squats
15Min AMRAP
3,2,1 GO!!!!
Wednesday, June 8, 2011
060811
Warm-up:
3 rounds of
10 Wall Balls
10 Sit Ups
10 Push Ups
WOD:
"Lucky 17"
16 Pull Ups 1 Burpee
15 Pull Ups 2 Burpees
14 Pull Ups 3 Burpees
13 Pull Ups 4 Burpees
....
....
....
3 Pull Ups 14 Burpees
2 Pull Ups 15 Burpees
1 Pull Up 16 Burpees
3 rounds of
10 Wall Balls
10 Sit Ups
10 Push Ups
WOD:
"Lucky 17"
16 Pull Ups 1 Burpee
15 Pull Ups 2 Burpees
14 Pull Ups 3 Burpees
13 Pull Ups 4 Burpees
....
....
....
3 Pull Ups 14 Burpees
2 Pull Ups 15 Burpees
1 Pull Up 16 Burpees
Tuesday, June 7, 2011
060711 WOD
Warm-up:
1000m row
Shoulder Dislocates, Good Mornings & OHS with PVC pipe.
Strength WOD:
Deadlift
5-3-1-1
Met-con
"Leg Matrix"
AMRAP in 8 minutes
8 air squats
8 lunges
8 jumping air squats
8 jumping lunges
1000m row
Shoulder Dislocates, Good Mornings & OHS with PVC pipe.
Strength WOD:
Deadlift
5-3-1-1
Met-con
"Leg Matrix"
AMRAP in 8 minutes
8 air squats
8 lunges
8 jumping air squats
8 jumping lunges
Monday, June 6, 2011
What is CrossFit?
Ever wonder why we do what we do? What is behind the CrossFit methodology? Below is a brief (5 pages) article outlining what CrossFit is.
http://library.crossfit.com/free/pdf/what_is_crossfit.pdf
http://library.crossfit.com/free/pdf/what_is_crossfit.pdf
06/06/11
Warm Up:
20 Box Jumps
20 Lunges
10 Hand Stand Push-Ups
2 Rounds
WOD:
1000M Run
21 Push Press (95lb/65lb)
30 Sit Ups
21 Push Ups (Release at the Bottom)
800M Run
15 Push Press
30 Sit Ups
15 Push-Ups
400M Run
9 Push Press
30 Sit-Ups
9 Push Ups
For time.
3,2,1 Go!!!
20 Box Jumps
20 Lunges
10 Hand Stand Push-Ups
2 Rounds
WOD:
1000M Run
21 Push Press (95lb/65lb)
30 Sit Ups
21 Push Ups (Release at the Bottom)
800M Run
15 Push Press
30 Sit Ups
15 Push-Ups
400M Run
9 Push Press
30 Sit-Ups
9 Push Ups
For time.
3,2,1 Go!!!
Saturday, June 4, 2011
060411
Warm Up
7 rounds of Cindy - not for time
5 pull ups
10 push ups
15 air squats
WOD
In 2min
200m sprint
w/ remaining time do As Many Burpees As Possible
Rest 2min
5 rounds
7 rounds of Cindy - not for time
5 pull ups
10 push ups
15 air squats
WOD
In 2min
200m sprint
w/ remaining time do As Many Burpees As Possible
Rest 2min
5 rounds
Friday, June 3, 2011
Shorts ORDERS
Last call for ordering shorts. This is the last time I will be ordering shorts for a couple months.
Please email me if you want to order a pair.
Please email me if you want to order a pair.
060311 WOD
Warm-up:
Group Stretch
WOD:
Team Relay (Teams of 2 or 3*)
30 Calories on the Rower
600M Run
2 Rounds
End With 100 Overhead Squats (95/65). Break Up the OHS however you like. (Scale load or reps)
Only one athlete working at a time. Everyone on your team must finish the row before going on to the run. Everyone must finish the run before going back to the row.
*Teams of 3 will row 20 calories and run 400m each.
Group Stretch
WOD:
Team Relay (Teams of 2 or 3*)
30 Calories on the Rower
600M Run
2 Rounds
End With 100 Overhead Squats (95/65). Break Up the OHS however you like. (Scale load or reps)
Only one athlete working at a time. Everyone on your team must finish the row before going on to the run. Everyone must finish the run before going back to the row.
*Teams of 3 will row 20 calories and run 400m each.
Thursday, June 2, 2011
Attention Athletes
New Policy:
In order to help better manage athlete traffic, we now ask that you put your name on the board when you arrive at the box. By doing this, the people that show up on time or early will get first dibs on equipment and will also be in the first heat when we have to run multiple heats.
Also, when talking, chillin’ or kicking it pre/post WOD, please be mindful of the athletes that need to warm up or are doing a WOD. We love the community/family that we have at the box but we need to make sure everyone is able to get a complete workout in and we also need to provide a safe atmosphere.
If you have any questions, please talk to one of the coaches. Thanks for making King CrossFit the best box in the Seattle area!
06/12/11
Warm Up:
30 Knee High To Touches
15 Knees to Elbow
5 Hand Stand Push-ups
WOD:
100 Double Unders
60 Lunges
50 Wall Balls
40 Box Jumps
30 Push-Ups
20 Toes To Bars
10 Chest to Bar Pull-Ups
For Time
(Scale as needed.)
3,2,1 GO
30 Knee High To Touches
15 Knees to Elbow
5 Hand Stand Push-ups
WOD:
100 Double Unders
60 Lunges
50 Wall Balls
40 Box Jumps
30 Push-Ups
20 Toes To Bars
10 Chest to Bar Pull-Ups
For Time
(Scale as needed.)
3,2,1 GO
Wednesday, June 1, 2011
Northwest CF Games Regionals 06/10 - 06/12
The 2011 NW CF Regionals will be held June 10 - June 12 at the Puyallup fairgrounds. This is a great opportunity for all CF athletes to check out what the elite level looks like. Tickets are $25 for the entire weekend. As we get closer to the event, carpooling opportunities will be discussed.
http://games.crossfit.com/regions/northwest
To purchase tickets, go here
http://games.crossfit.com/regionals/tickets/79
http://games.crossfit.com/regions/northwest
To purchase tickets, go here
http://games.crossfit.com/regionals/tickets/79
060111
Warm Up
Junk Yard Dog
WOD
KB Swing 10-10-10-10-10-10-10-10-10-10
Just like a strength WOD no time component
Work in groups of 4-5 w/ approx. 2min of rest between sets
Focus on form, technique and range of motion
Finisher
AMRAP in 8 min
8 burpees
8 sit ups
Junk Yard Dog
WOD
KB Swing 10-10-10-10-10-10-10-10-10-10
Just like a strength WOD no time component
Work in groups of 4-5 w/ approx. 2min of rest between sets
Focus on form, technique and range of motion
Finisher
AMRAP in 8 min
8 burpees
8 sit ups
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