073011 WOD

Warm-up:
5 rounds of "Cindy" NFT (not for time)
5 pull-ups
10 push-ups
15 air squats

WOD:
5 rounds for time of:
9 Medicine Ball Clean
15 Ring Dips (scale down to ring holds or box dips)
21 Double unders

072911 WOD

Warm-up:
1 mile run or 1600m row

WOD:
"Death by Thruster"
On the first minute do 1 thruster, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 95lbs, women's is 65lbs.

Finisher (time-permitting) - Prowler Push

07/28/11

Warm Up:
Junk Yard Dawg

WOD:
Overhead Squats
5-4-4-2-1

WOD:
12 Knees to Elbow
12 Wall Balls
12min AMRAP

CrossFit One World Movement Library - The Overhead Squat from crossfitoneworld on Vimeo.

072711 WOD

Warm-up:
10 knees-to-elbows
20 jumping lunges (10 each leg)
30 reps w/PVC do 10 shoulder dislocates, 10 good mornings & 10 OHS
3 rounds

WOD:
400m run
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
400m run

072611

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).

Monday WOD Results

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07/25/11

Warm Up:
30 Double Unders
8 Hand-Stand Push Ups
3 Rounds

WOD:
400M Run
10 Clean and Jerk (135lbs/105lbs)
30 Air Squats
3 Rounds
For Time

3,2,1 GO!!!

Wod results 07/23

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072311 WOD

Warm-up:
400m run
10 knees-to-elbow
15 jumping air squats
2 rounds

WOD:
20 Minute AMRAP
20 Kettlebell Swings 53M/35W
5 Box Jumps 24M/20W
Sprint 200 Meters (100 Meter Shuttle Run)

07/21 Wizzod results

 

Ya feel me?

072211

Warm Up
Junk Yard Dog

WOD
In teams of 2
AMRAP in 20 min of
30 Push Ups
40 Air Squats
50 Sit Ups
Only one person working at a time.
You must complete all the reps for each movement, before you move to the next movement (All 30 push ups must be completed before you move to the Air Squats, etc)

9am Crew Workin' the Renegade Rows

King CrossFit Cameos

King CrossFit has been involved in multiple races/fundraisers in its few years of existence. With members doing the Dirty Dash a couple weeks ago and the Warrior Dash this last weekend I wanted to see when the Pineapple Classic 5K is coming (Saturday November 12, 2011) and I started watching the teaser video they have on their site. Low and behold, King CrossFit was well represented. Look for us around 1:52, 2:22, and 2:38 marks. Nice work reppin' the box!

http://llswa.convio.net/site/PageServer?pagename=WPC_homepage

-Coach Ryan

07/21/11

Warm Up:
400M Run
20 Mountain Climbers
50 Double Under
20 Mountain Climbers

WOD:
Deadlift
3-3-3-3

Conditioning:
Max Double Unders in 2 min
30s rest
Max rep Renegade Row for 2 minutes
30s rest
2 rounds.
One Rep for Renegade row = push up then row left, row right. (Can be done with Dumbells or KB's)

Wednesday Pics

Wednesday WOD Results

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CrossFit Rules

072011 WOD

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

WOD:
1200m run
10 Wall Ball shots
800m run
20 Wall Balls shots
600m run
30 Wall Ball shots
200m run
40 Wall Ball shots

071911

Warm Up
2 Rounds of
50 Double Unders
20 Sit Ups
10 Shoulder Dislocates

WOD
Bench Press 5-3-3-1-1

Finisher
AMRAP in 10min
10 Push Ups
10 Knees to Elbows

Are you achieving your goals?

“A goal without a plan is just a wish.” - Antoine de Saint-Exupery

The workouts designed by your creative (and slightly sadistic) coaches combine all sorts of different exercises and movement patterns with varying repetitions and weight. These workouts are very effective for improving the 10 general physical skills, but how do we track progress? By recording everything! We need to know where we are now so that we can plan for where we are going. Here are some goal setting tips.

1. Consider the following example.
“I want to improve my rowing.” How do you measure this? Are you talking about your technique or your times? How do you know you’ve achieved your goal?

BE SPECIFIC ~ put in times, dates and amounts so that you will know exactly when you have reached your goal or when you need to re-evaluate your goal.
“I want to reduce my 500m row time to 1:49 by the end of October.”

2. Suppose you have many goals. You want to increase your max number of pushups to 45, get a muscle up and increase your back squat to 315 lbs, all of this in 3 months. Where to begin?

SET PRIORITIES ~ You know which goals are most important to you and which will be the easiest to achieve. A little bit of strategy can go a long way to realizing the majority of your goals.

Also, don”t be afraid to break things down. If your overall goal is to make the board by increasing your CrossFit total score by 50 points then maybe your first goal should be to increase your shoulder press by 15 lbs. After all the only way to eat an elephant is one bite at a time.

3. BE REALISTIC ~ If you weight 120 lbs then a 400 lb deadlift is not impossible…but it is highly improbable. Unrealistic goals prove to exercises in frustration.

4. WRITE IT DOWN ~ Putting pen to paper helps to crystallize your goals and give them more oomph.
http://www.crossfit.ca/crossfit-goal-setting-by-coach-kermit/

07/18/11

Warm Up:
10 Box Jumps
10 Air Squats
20 Lunges
3 Rounds

WOD:
6 Squat Cleans (95lbs/65lbs)
6 Push Press (95lbs/65lbs)
6 Sumo deadlift high pull (95lbs/65lbs)
300M Run
15Min AMRAP

3,2,1 GO!!!!!

Wod results 07/16

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071611 WOD

Warm-up:
10 clapping push-ups
12 jumping lunges (6 each leg)
14 knee-high toe touches
3 rounds

WOD:
600m run then,
21, 18, 15, 12, 9, 6, 3 reps of
Wall balls (20/14)
Sit-ups
Double-unders
Finish with 600m run

WOD RESULTS 07/14

071511

Warm Up
Strict Press 5-3-3-1-1

WOD
AMRAP in 10min
7 Pull Ups
11 Sit Ups

Shoes... Functional AND Fashionable

If you haven't noticed, "functionality" is a term thrown around a lot in the CrossFit community, i.e. "functional movements." From Crossfit.com, "To understand CrossFit, the three most important concepts are functionality, variance and intensity. These three principles are the foundation of CrossFit. A lot of training programs and sports have one or two of these qualities, but CrossFit is the first that is built around all three." [http://journal.crossfit.com/2010/12/diagramming-fitness.tpl#featureArticleTitle] Well there are other functional things too, like clothing. Many people are satisfied with a tee-shirt and shorts and what ever tennis shoes are closest to the door. Or maybe the wicking tech-tees and fight shorts with 4-way stretch along with some Chuck Taylors are all you need. Then there are others that need to be stylin' while sweating, the Fashionistas of Fitness.

Believe me, there is nothing wrong with looking good while getting your swell on, as long as your priorities are straight- form and function before Rx'd or PR's or... fashion. Because of the popularity of this cult-like program we call CrossFit, lots of clothing/shoe makers have jumped on the wagon. For example, the CrossFit Games are now the "Reebok CrossFit Games." Coach Glassman is not only a great coach, he is also a great businessman. He promises that the games will stay 100% CrossFit no matter what other labels are attached to it and I believe him.

There is a huge barefoot/minimalist population in the running world. Some of that minimalist thinking has trickled down into the our CrossFit community. As I mentioned earlier, shoe makers are well aware of CrossFit and the minimalist approach. We all know, for every specific sport, there is a specific shoe. There is no way to maximize efforts for a specific sport without using the appropriate gear, hence our constant suggestions of investing in Olympic weightlifting shoes. However, it seems that the minimalist shoe allows for a good all-around shoe. One shoe to do Olympic lifts and running, box jumps and prowlers, jump rope and... you get the message. There are lots of brands out there. Just pause a second next time you're at the box and look down... tons of variety in footwear. Many of those shoes you see have the minimalist concept. Some swear by it and some could care less.

Wednesday (7/20/11) of next week, King CrossFit will be hosting a New Balance shoe demo throughout the afternoon/evening sessions- 4:15, 5, 6, and 7pm classes. [showout goes to Trudy Schug of Road Runner Sports (a fellow KCF'er too) for helping put this together]. NB has their version of a minimalist shoe, the Minimus, and will be showcasing it that day. This is your chance to not only try on a pair but to work out in them as well. Here is a cool NB video on running and being able to feel the trail. Details of the shoe demo will soon follow. Hopefully we can get other shoe makers, like INOV-8 or Vibram or Merrell, out here in the near future.

As CrossFitters, we rarely sit idle. We push ourselves on a daily basis. That mentality leaks into other aspects of our lives like at home and work. It also pushes manufactures to improve, innovate, and invent the next best ________ (fill in the blank). Don't ever settle... commit to improving yourself and the rest follows.

-Coach Ryan

07/14/11

Warm Up:
10 Hand Stand Push-Ups
15 Squats
20 Sit-Ups




Progression for HandStand Pushup
Pike Pushup
Pike Pushup elevated feet (box)
Pike Pushup higher elevation (Tall box or box w plate)
Pike Pushup one leg raised, one leg elevated (leg straight up in the air)
Handstand pushup

WOD:"Team Relay"
Team of 3
200M Relay Run (Only one member running at time.)
100 KB Swings
200M Relay Run
100 Box Jumps
200M Relay Run
100 Burpees
200M Relay Run
For Time.
Break up the KB,Box Jumps, and Burpees however you like.

3,2,1 GO!!!!

071311 WOD Pics

Wednesday WOD Results

Almost hit the century mark. Just 3 shy of 100 athletes!

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Mental Approach to Crossfit

071311 WOD

Warm-Up:
10 Box Jumps
15 knees-to-elbows
20 lunges (10 each leg)

The Burgener Warm-up
The sequence is as follows, always in this order:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55 (or clean & jerk)
Partner up if it's a big class. If this WOD sounds familiar, we did this during week 1 of the CrossFit Open.

Team Row video's

071211

Warm-up:
Stretch

WOD:
Front Squats
5-3-3-1-1



Finisher
Team Row

Tabata Results

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07/11/11

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.

3,2,1 GO!!!!

Dirty Dash!

King CF representing big time at the Dirty Dash! Eric Borja, Vip Kaseumsouk, Tony Savelli and Ryan Montero gettin' some air time on King 5 TV! Great job to all of our athletes that participated in this event.

Sat wod results

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070911 WOD

Warm-up:
400m run
15 push-ups
20 knee-high toe touches
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

Wod results Friday - 80 athletes today!

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WOD RESULTS 07/07

Congratulations Reyna!

Reyna quailified for Boston and made the CFE site.  Congratulations Reyna!
Reyna epitomizes the CF work ethos - never give up, never quit.

http://www.crossfitendurance.com/short-intervals-day-2-week-6/#comments

070811 WOD

Warm-up:
10 KB swings
10 KB lunges
10 sumo deadlift high pull with KB
3 rounds followed by a 400m run

WOD:
"Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time

Find a partner as they will count your thrusters & pull-ups and vice-versa.

07/07/11

Warm Up:
Junk Yard DAWG

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.

070611

Warm Up:
20 Push-Ups
20 Box Jumps
20 Sit-Ups
2 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.....

Finisher
Tabata Double Unders

070511 WOD

Warm-up:
12 shoulder dislocates
12 overhead squat w/ PVC
12 good morning
300m run
2 rounds

Strength Workout

Bench Press 10 Sets of 3 Reps (Speed Sets)

Use a moderate weight with very little rest between sets (30 – 60 seconds). Explosive fast reps touching the chest at the bottom and full lock out on top.

Conditioning Workout

Burpees 10-9-8-7-6-5-4-3-2-1
Run 100 Meters
(50 Meter Shuttle Run)

Have a safe and fun 4th!

Great turnout today!

4th of July WOD - 9AM ONLY

For Time
"Here piggy, piggy"
4 person team:
150 hand release pushups
2 200 meter piggyback run relay
300 double unders
2 200 meter piggyback run relay
200 overhead squat 95/65
2 200 meter piggyback run relay
150 push press 95/65
2 200 meter piggyback run relay

For piggyback runs, one team member carries another team member to stop sign, then they switch positions and return.  The 

next 2 members of team goes.  Any 

stopping in run results in 5 burpee 

penalty.

Happy 4th of July!!

Saturday WOD Results

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070211 WOD

Warm-up:
600m run
15 KB Swings
20 lunges (10 each leg)

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

Friday WOD Results

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Welcome new members!

New members: Ravi Singh, Nicole Freutel, David Shangraw, 

Sarah Enslow, Lanine Lange, Kwasi Bowie.  Members, if 

you don't know someone, make sure to introduce yourself.  

From Uncle Al

"I recently joined King CrossFit through my sons' (Joseph and Patrick) recommendation. In a short period of time that I have been a member, I already noticed a big difference between King CrossFit and the other gym I was a member before. King CrossFit is not just an ordinary gym. It is a place where everybody treats everyone with re...spect. No ego is present. Everyone is supportive of each other. The coaches are awesome. Glen is remarkable as can be gleaned in his ability to lead the group in a professional manner. These coaches are readily available to assist the members in executing proper forms to avoid any injury to oneself or to others. The atmosphere is filled with camaraderie. Thank you all for making me feel welcome! Uncle Al" 

070111

Warm Up
3 rounds of
50 Double Unders
15 Push Ups
15 Air Squats

WOD
Run..........5k

3-2-1 Enjoy!!!