CD Release Show - Mycle Wastman

Our very own Andrea Buntjer's boyfriend, Mycle Wastman is having his CD release show on September 18th at 6pm and 9:30 at the Hard Rock.  Come support local Seattle talent and show some King's CF love.

Hard Rock Cafe Seattle

Mycle Wastman CD Release Show
featuring Special Guests hosted by Comedian Andrew Rivers

Sunday, Sep 18, 2011 6:00 and 9:30 PM PDT (9:00 PM Doors)
Hard Rock Cafe - Seattle, Seattle, WA
21 years and over





You can hear some of his music here http://www.myspace.com/myclewastman
To purchase tickets  - http://www.ticketweb.com/t3/sale/SaleEventDetail?dispatch=loadSelectionData&eventId=3893085

083111 WOD

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

WOD: CF Open WOD #2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lb)
12 Push-ups (hand release)
15 Box jumps (24"/20")

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up: A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump: This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up.

Monday WOD Results

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083011

Warm Up
Burgener Warm Up



WOD
Power Snatch 3-3-3



Finisher
8 rounds of
100m sprint
Rest 1min between rounds

King CrossFit in the MMA Scene

King CrossFit athlete, Anthony "Freight Train" Hamilton fought this past Saturday at Rumble on the Ridge XIX in the co-main event. Anthony won via TKO/Referee stoppage due to strikes. He calls the Pacific NW his home but his training is split between here and New Mexico. He trains locally at Foster BJJ/MMA in Kent and in Albuquerque at Jackson's MMA. Anthony has made his presence known when the trains at King CrossFit by killing the WOD at every GO! You may have even WOD'ed with him but never knew he was a professional MMA fighter due to his humbleness. Check out his post-fight interview here... watch until the very end of the interview because he gives a shout out to the best CrossFit box around. Anthony also sports the King CrossFit logo on his walkout shirt and his fight banner. Here is a link to the Northwest FightScene coverage of the event.

Another athlete I have to mention is Josh "Killa" Calvo who won his co-main even fight in the first round via one sick arm bar. Josh trains also trains at Foster BJJ/MMA in Kent and Combat Sport and Fitness in Enumclaw. Josh has also WOD'ed a few times at King CrossFit.

I guarantee you will hear both of these names much more in the future and look out for them when they get back into the box.

If anyone is interested in getting into MMA/Brazilian Jiu Jitsu and possibly training at Foster BJJ, see coach Ryan.

3.2.1... FIGHT!

082811

Warm-up:
300M run
20 Box Jumps
15 Air Squats
3 Rounds

WOD:

Tabata Workout
20 seconds of work 10 seconds of rest for 8 intervals of each station (4 mins each station)
Row (calories)
Thruster (45lb/35lb)
Push Ups (release hands from ground)
Russian Kettlebell Swings 53Men/35Women
Sit-ups

Score total reps

3,2,1 GO

Running Clinic with Reyna

Do you like to run? No? Maybe? Did I just hear you whisper "yes"? Perfect! Starting Sept 10, we will be holding a running clinic at King CrossFit. This is a 6 week clinic that will be held on Saturdays for 6 weeks starting at 10 am (with the exception of Oct 8). Classes are approximately 60-75 minutes. Participants will learn the form of the POSE running method to maximize efficiency and minimize injury. We will analyze videotape, do lots of drills, and do a running WOD to implement proper technique. The clinic will be limited to approximately 10 people. If interested,please email me (Reyna) at reynay@gmail.com. If there is a lot of interest, we will definitely do this again ;)!

082711 WOD

Warm-up:
Agility/Speed Drill 7 rounds

WOD:

In 3 minutes run 300m
10 pull-ups
With the remaining time do as many double-unders as possible.
5 rounds with 1.5 minutes rest in between.
Score is total number of double-unders.

082611

Warm-up:
2 Rounds of
500m row
Shoulder Dislocates, Good Mornings OHS with PVC pipe.

WOD

"Leg Matrix"
AMRAP in 10 minutes
10 air squats
10 lunges (5 each leg)
10 jumping air squats
10 jumping lunges(5 each leg)

Finisher
15 min stretch

31Heroes WOD and Rope climbing Clinic

The 31 Heroes WOD on Sep 3rd is:
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score – Total # of reps

Since this WOD contains rope climbs, a skill many haven't practiced, we will hold a rope climbing clinic next Monday at 8 PM.  Coach Duy and others will show you proper rope climbing technique and you will have the opportunity to practice without the stress of a WOD.

082511

Warm Up:
Junk Yard DAWG

Strength:
Heavy Thrusters
3-3-3-3

WOD:
Team of 2
400M SandBag Run
50 Sit-Ups
50 Push-Ups
4 Rounds for Time
(Each Member must run. Break Up the sit-ups and push-up however you like.)

3,2,1 GO!!

Wednesday WOD Results

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0823 WOD RESULTS

082411 WOD

Warm-up:
1000m row
Followed by 2 rounds of
30 knee high toe touches
15 push-ups

WOD:
5 rounds for time of
30 overhead plate lunges (15 each leg, M:25/W:15)
20 box jumps (24/20)
10 pull-ups

Nooners doing work!

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082311

Warm-up:
500m row
Followed by 2 rounds of
15 PVC OHS
15 PVC Good Mornings


Strength:
Deadlift
5-3-3-1-1



Conditioning:
AMRAP in 8 minutes
4 Burpees
8 Sit-ups

Monday WOD Results

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Happy Birthday Sandy!

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08/22/11

Warm Up:
30 Walking Lunges
20 Box Jumps
10 Push-Ups
3 Rounds

WOD:
7 Hanging Power Cleans (105lb/75lbs)
12 Knees to Elbow
40 Double Unders
13Min AMRAP

3,2,1 Go!!!

082011 WOD

Warm Up:
Bear crawl
12 Box Jumps
20 sits-ups
3 rounds

WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time

Vibram FiveFinger Shoe Demo 08/24

Has anyone noticed all the different types of shoes people train in? Lots of different strokes for different folks right?! If you noticed the gloves-for-your-feet type of shoes but were afraid to ask... here is your chance to try out the popular FiveFingers from Vibram.

On Wednesday (8/24/11) at all the afternoon/evening classes starting at the 4:15 express class, a representative from Vibram/FiveFingers will be at King CrossFit to hold a shoe demo. Just like our last demo, you may try them on and try them in a workout. The two models available for testing are the Komodos and the Bikilas (links below). You don't have to know your euro size, just come in and you'll get fitted by a pro!

If you're considering getting a pair but are unsure about the transition from traditional shoes go to www.vibramfivefingers.com for good information. Here are some quick tips (from the site)...

Some transitioning tips:

· Tips on correct forefoot running form can be found here

· Run no more than 10% of your typical running distance for the first 2–3 weeks

· After 2–3 weeks, gradually increase mileage by 10%–20% every couple of weeks

· If you ever start to feel pain during a run, stop! You can always try again in a couple of days

· Never run 2 days in a row for the first month

· Stretch before and after each run, focusing on calves and feet, because Vibram FiveFingers running will stimulate these muscles

· If, after several weeks of training, you are consistently very sore, you need to rest and back-off on your mileage

If there are any questions, feel free to contact Coach Ryan
http://www.vibramfivefingers.com/products/Five-Fingers-Komodo-Sport-LS-Mens.htm

http://www.vibramfivefingers.com/products/Five-Fingers-Bikila-Mens.htm

081911

FRIDAY!!!!!

WARM UP:
10 PVC Overhead Squats
10 Push Ups
5 Strict Pulls Ups
3 Rounds

WOD:
250 Double Unders (1000 Singles)
5 Burpee Penalty for any breaks in the Double Under.

Finisher:
Grace
30 Clean & Jerks for time
Please focus on movement and form! Team up in two's or three's alternating after 5 reps with each person completing 30 reps each.
This is a warm up for Amazing Grace in October

Farewell Lisa!

It's been a pleasure having you as part of our King CF family. We're gonna miss ya!

Misc pics - King CF v3.0

Pictures from the first week and a half at the new box.

08/18/11

Warm Up:
500M ROW
10 Handstand Push-Up
20 Push-Ups
3 Rounds

WOD:
200M Run
15 Sumo Dealift High Pull
200M Run
30 Air Squats
5 Rounds for Time

3,2,1 Go!!!!

Wednesday WOD Results

104 athletes today! King CF record.

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081711 WOD

Warm-up
800m run
Practice a skill: rope climb, handstands, double-unders, etc...

WOD:

"Filthy Fifties"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (will be replaced with good mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Please Scale as needed or the coach can give the appropriate rep scheme, i.e. "Terrible 20's, Dirty 30's etc... Also, if you're unfamiliar with a movement please ask one of the many coaches.

Ropes and Rings

Jungle gym is almost complete.

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31Heroes – September 3, 2011

On September 3, King CrossFit will be hosting a WOD that will be dedicated to our heroes killed in action August 6, 2011.  This event will be to generate money "for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds."

The WOD will be held at 10:30 that day, it will be the last WOD of the day.
WOD TBD.

In order to register and donate money towards the cause, please go to
http://31heroes.com/registration/
$31 gets you the workout & a t-shirt  - the shirt will be shipped to King CrossFit
http://31heroes.com/
There is also a Facebook event http://www.facebook.com/#!/event.php?eid=257324280961838
If you have any questions, please contact Michael Foote.

081611

Warm Up
2 Rounds of
50 Double Unders
20 KB Swings
10 Shoulder Dislocates

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

Finisher
AMRAP in 10min
5 Pull Ups
15 Sit Ups

081511 WOD

Warm up:
Junk yard dawg

WOD:
AMRAP in 15 minutes
7 Thrusters (95/65)
300m run

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081311 WOD

Warm-up:
10 Goblet squats
10 Sumo deadlift high-pull
10 KB Swings
4 rounds

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Inaugural King's Soccer game

Not pictured - Michael Foote

King CrossFit CoEd soccer team had it's first inaugural game last night.  The games will be every Thursday at StarFire sports complex for the next 6 weeks if you want to come and support your fellow athletes.  Non-paleo beers to be had post game.

081211

Warm Up
3 rounds
10 PVC pass throughs
10 PVC OHS
15 Sit Ups

WOD
In Teams of 2
800m run
50 OHS
400m run
50 OHS
800m run

081111 WOD

Warm Up:
300M Run
20 Box Jumps
25 Doubles Unders
3 Rounds

WOD:
5-10-15-10-5
KB Swings (53lb/35lb)
Burpees
Deadlifts (185lb/135lb)
for time.

Wednesday WOD Results

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081011 WOD

Warm-up:
5 rounds of "The Leg Matrix" NFT (not for time)
10 squats
10 lunges
10 jumping squats
10 jumping lunges
followed by 100 sit-ups (after leg matrix NOT in addition to...cuz I know Eric would make the 6am class do 500 sit-ups)

WOD:

EMOTM (every minute on the minute) until failure
10 meter Run
Increase one 10m run every minute until failure
for example, the first minute is 1-10 M sprint, the second minute is 2 -10 M sprints, the third is 3-10 M sprints and so on until you can’t complete X number of sprints in 1 minute.

080911

Warm Up:
Bear crawl (down and back)
10 PVC Good Mornings
10 PVC OHS
4 Rounds

WOD:
15 Med Ball Cleans or Sand Bag Cleans
15 Push-Ups
25 Double Unders
15 min AMRAP 3,2,1 GO!!!

Monday WOD Results

First day at the new box and we just about hit the century mark. The energy and vibe is amazing!

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Breakin' it in...

9am class breaking in the new box!

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08/08/11

FIRST WOD AT THE NEW BOX!!!!!!

Warm-Up:
15 Push-Ups
20 Lunges
30 Mountain Climbers
3 Rounds

WOD:
In 3 Minutes:
Run 400M
5 Burpees
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

Saturday wod results

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080611

Warm Up
3 Rounds of
25 Double Unders
10 Pull Ups (Strict)
10 Box Jumps

WOD
AMRAP in 17min
Teams of 3
200M Row
Overhead Squats #95/#65

One person rows 200 meters, one person overhead squats, one person rests. Rotate once 200 meters is completed

Friday wod results

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Fight Gone Bad 6

It is time again for the annual Fight Gone Bad fundraiser this year the funds will go to support three causes:
The Special Operations Warrior Foundation was founded in 1980 to provide support and assistance to the U.S. Armed Forces special operations community.
CrossFit Kids via the CrossFit Foundation has pledged to sponsor children of first-responders and
under-served families with ISR's Self-Rescue and survival swimming lessons.
Camp Patriot is a non-profit 501(c) 3 corporation that exists to take Disabled U.S. Veterans on outdoor adventures.

Join the King CrossFit team by clicking the Link on the KCF website. All CrossFit affiliates have been loaded in by the name on record with HQ so look for King County CrossFit.

It is not mandatory to sign up and fundraise for Fight Gone Bad 6 in order to participate in the WOD and post-WOD celebration on September 17 but it is appreciated.

http://sportsgrants.org/fgb6/

For more information, contact Matt Feliciano

080511 WOD

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

WOD:
21-15-9
Front Squats (135/95)
Pull-ups
Clapping Push-ups*

*If you are unable to do a clapping push-up, hand release is acceptable.

Mon and Tues WOD results

WOD results 08/03

Welcome back Sam!

Sam took some time off and is back at it.
Everyone, please welcome back Sam Kurle. He may look old, but he's fast!

08/04/11

Warm Up:
15 Good Mornings
15 Air Squats
3 Rounds

WOD:
Snatch Grip DeadLift
3-3-3-3-3

Metcon:
1 Mile Run
Followed by 75 Sit-Ups
for Time

Farewell to Jon...

Thank you for a great summer --- from Jon Bryan.

King Crossfitters,

I wanted to take a moment to thank the entire King Crossfit family for a challenging and exciting summer crossfit experience during my time here in Seattle. For those that don't know, I am an active duty member of the Army and I was only here this summer on a temporary assignment. I wanted to take this opportunity to say goodbye, thank you and good luck to everyone before I fly back home to St Louis, MO this Saturday.

During my time here, I enjoyed and looked forward to walking into your friendly gym each and every day (some times twice a day). Glenn and his awesome team of coaches run a top notch program. Their workouts are well thought out, challenging and balanced. The instructions and corrections are clear and helpful. The coaches care about being better coaches. The coaches care about raising your physical fitness level in a safe way. The coaches truly love crossfit. I have no idea how many coaches Glen has, but everyone of them are quality individuals who take great pride in being good coaches. I truly appreciate the efforts of all of the coaches.

As great as the coaches are, the King Crossfit members are even better. Everyone is supportive and encouraging but still a little competitive to keep it exciting and motivating. I enjoyed the upbeat welcome and good competition I would get in the morning from Eric Borja and the rest of the 9 a.m. crew. I will never forget the very friendly and personal way that Jeff Castro would say hello to the men of crossfit in the evening.....watch your back fellas :-) It was fun to see some of the friendly competitons between people like Glen and Duy, Foote and Kyle, Eric and Tony, etc...etc...etc... I could really go on and on about the people of King Crossfit but I would leave too many people out.

I came to King Crossfit to get myself in better shape and I definitley accomplished that goal. I set numerous PRs while I was here and improved myself all around as a crossfitter during my time with you guys. In the process, I made some great friends and met some wonderful people who I will stay in touch with long after I leave.

Good luck to Foote and Karlie on their fast approaching marriage. All the best to you two.

Good luck to Glenn and the entire King Crossfit team as you open a much needed and well deserved new location.

Thank you King Crossfit and best of luck to everyone.


--Jon Bryan

080311 WOD

Warm-up:
600m run
followed by 3 rounds of
15 KB swings
20 lunges (10 each leg)
30 sit-ups

WOD:
Complete the following for time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull w/ kettlebell (53/35)
30 Burpees
20 Shoulder to overhead, (135/95)
1200m run

This is a modified version of WOD #8 at the CF Games this past weekend.

Summer Rewind and Rolin Arucan's Going Away Party!

King Crossfit Fam come join us on SATURDAY, AUGUST 6 for: Summer Rewind x Rolin Arucan's Going Away Party. Who says just because we live in Seattle we can't have a loft/rooftop party?! That's right 4500 sq ft. of loft & outdoor patio space with 250+ of our closest people. It's gonna to be a beach theme so come fitted in yhttp://www.blogger.com/img/blank.gifour filthiest beach attire. Ample parking can be found along streets and neighboring buildings. DJ J-Tyme will be commanding the decks all night so come through to wish Coach Rolin well and celebrate his last Seattle summer with a bang! Peep the details below:

Summer Rewind x Rolin Arucan's Going Away Party
9pm - Saturday, Aug 6 (BYOB)
WithinSodo (withinsodo.com) - 2916 Utah Ave South, Seattle, WA 98134
Attire: Beach Theme

-Kris Ladines

080211

Warm-up:
Burgener warm up

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



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

08/01/11

Warm Up:
400M Run
50 Double Unders
2 Rounds

WOD:"Fight Gone Bad"
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.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (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!!!