093011

Warm-up:
3 rounds of:
10 Box Jumps
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!!!!

Paleo Challenge - FALL 2011

King’s next Paleo Challenge for Fall 2011 will begin on Monday October 3^rd
and run through Wednesday, November 23rd. We will be conducting a WOD of Baseline on October 3rd. If you can’t make it on Monday, you can do the baseline workout during the week. You will also do Baseline at the end of the challenge. We will use this as a benchmark to see how much Paleo has positively affected your performance.

So here are the details:
7 weeks, simple Paleo diet. This means no processed foods or grains. Simply follow the motto: Eat meats and vegetable, nuts and seeds, some fruit, little starch, no sugar.
Entry Fee: $20
Scoring:
You will be required to keep track of your eating in your own Nutrition log. Remember the 80/20 rule we talk(ed) about – we want you to eat clean at least 80% of the time. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet.

• Four Points: (100% Compliance) You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).

• Three Points: (99% Compliance) One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee.

• Two Points: (90-98% Compliance) You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.

• One Point: (80-89% Compliance) Most of your day was Paleo, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two…Not three.

• Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal.

You will also be required to track hours of sleep as well as how many times you made it into WOD.  Any additional exercise and or physical activity should also be tracked.
You will need to provide us your food/activity logs by October 28^th (the mid-way point) and again on November 18^th (the end point). Food Log sheets will be provide at the box. You can also download the Food Log on our website.

Pictures: Pictures this year WILL be mandatory. To be qualified for any of the winnings you must provide a before and after picture. Front, side, and back view. Men are in shorts (NO SPEEDOS). Women are in shorts and sports bra/bikini top. We must have your after picture no later than November 18th.

Performance: WOD of King CF “baseline” workout. 3 rds of (500m row, 40 squat, 30 sit-ups, 20 push-ups 10 pull-ups)

Winner: At the end of the challenge the top male and top female performers will be selected based on:

1. Scoring: points from turning in daily nutrition log and working out at the box.
2. Performance Improvements: WOD of the King CF baseline workout; and
3. After pictures. Taken within two days of the finish of the Challenge.

The combination of the three will be weighted when selecting winners. 

PRIZES: - improved confidence, better sleep, better performance, more energy, clearer skin and looking hella sexy.  Physical prizes to be announced shortly.
We will announce the winners after the Thanksgiving Holiday.

We will have another "nutrition talk" shortly after the challenge has started (Oct 6^th) Details to folllow.
Further information about the Paleo lifestyle, as well as some tips and tricks for successful Paleo eating will be discussed. Please contact Gretchen Fulmer or Michael Foote or contact us via the King CrossFit group on Facebook if you would be interested in attending the nutrition talk.

GOOD LUCK TO ALL THE PARTICIPANTS.
Disclaimer - I know you have questions, I am getting information out as fast as I can.  I appreciate your patience. [MF]
 

09/29/11

Warm Up:
400M Run
Followed by:
10 Knees to Elbow
20 Mountain Climbers
Shoulder Dislocates
3 Rounds

WOD:
4 Rounds
Max Rep Body Weight Bench Press immediately followed by a 250m ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW.

3,2,1 GO

Paleo Challenge

Kings next Paleo Challenge will begin on Monday, October 3rd and run through Wednesday, November 23rd. Clean eating following either the Paleo or Primal lifestyle is strongly encouraged. Each participant will track their daily meals, hours of sleep and weekly WOD's on their own. Before and after photos are required and considered in the overall winner. The winners will be crowned top male and top female shortly after the challenge has ended.

We will have another "nutrition talk" shortly after the challenge has started if there is enough interest. Further information about the Paleo lifestyle, as well as some tips and tricks for successful Paleo eating will be discussed.

For more information, contact Coach Gretchen or Coach Foote

092811 WOD

Warm-up:
500m row
10 ring dips
20 overhead plate lunge (25/15)
2 rounds

WOD:
21-15-9 Reps of
Thrusters
Burpees (Bar Facing Burpees)
300m run

Finisher: Coaches Choice (time permitting)

092711

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

Overhead Squats
3-3-3-3-3

Finisher
AMRAP in 7min
30 Double Unders
15 Push Ups

Amazing "Grace" - Barbells for Boobs Oct 15th

When: October 15, 2011 Where: Get the Map and Directions for this event.

WOD

CrossFit "Grace" WOD, 30 Clean and Jerks for time.

DETAILS

There will be a $35 registration fee to participate in your local Amazing "Grace" event. Participants will receive a shirt, while supplies last. We have a limited amount of event shirts that were donated by Reebok, so first come, first serve. Please register on your hosting affiliates page!

WHY

A fundraising benefit supporting Mammograms in Action.

 http://www.barbellsforboobs.com/event-registration/?regevent_action=register&event_id=78

(note, the date on the registration page says October 8th, but we have changed it to the 15th)

092611

Warm Up:
Junk Yard DAWG
and Shoulder Dislocates,

WOD:
10 Ground to Overhead (115lb/85lb)
10 Toes to Bar
10 Box Jumps
15 Min AMRAP

3,2,1 GO!!!!!

Truly a Grand Opening!

Big thank you to our friends and family who attended the Grand Opening and making this such a special event for us!

Click on the photo below to view a pictures from David Nguyen.

GRAND OPENING TODAY!

Farewell Rolin

Rolin's last WOD at the box. Be safe in Pakistan and we'll see you soon.

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09/22/11

Warm Up:
Obstacle Course
5 Rounds

WOD:
Partner WOD (team of 2)
600M Run (one person running at a time)
20 Medicine Ball Toss and Catch over pull-up bar with partner (squat below parallel)
400M Run
30 Medicine Ball Toss and Catch
300M Run
40 Medicine Ball Toss and Catch
200M Sprint
50 Medicine Ball Toss and Catch
For Time

Men toss med ball over the 9ft bars, women use the 8ft bars.

3,2,1 GO!!!

Wednesday WOD Results

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092111 WOD

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

WOD:
AMRAP in 15 minutes
5 pull-ups
20 Double-unders
1 Power Clean

The pull-up and double-under rep scheme stays constant, but you add one rep to the power clean for each round.

i.e. Round 2:
5 pull-ups
20 double-unders
2 power cleans

Partner up and have your partner count your reps.

CSCCa - Power Clean - Execution from Greg Werner on Vimeo.

Tuesday WOD Results

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092011

Warm-up:
3 rounds of
15 kb swings
15 Box jumps
10 pull ups


Strength:
Deadlift
3-3-3-3



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

Monday WOD Results

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09/18/11

Warm Up:
50 Double Unders
20 Push-Ups
20 Sit-Ups
3 Rounds

WOD:
30 Overhead Plate Lunges (25lb M/15lb W)
30 Release at the Bottom Push-Ups
30 Air Squats
400M Run
3 Rounds for time.
Scale as needed

3,2,1 GO!!!

Friday WOD Results

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ESPN2 Commercial

Fun times at Noon

Noon WOD stretch with Officer Jed.

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091611

Warm Up
3 rounds of
30 high knee toe touches (15 each leg)
20 sit ups
10 push ups

WOD
AMRAP in 15min of
7 Burpees
11 kb swings
11 kb squats

09/15/11

Warm Up:
500m Row

Strength WOD:
Hang Power Clean
3-3-3-3

WOD:
"2 Minute Challenge"
Box Jumps
Air Squats
Double Unders
Sit-Ups
Push-Ups
2 Minute at each station. Rest 2 Minutes after each Round. Score is total Reps at each Station.

3,2,1 GO!!!

Wednesday WOD Results

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091411 WOD

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

WOD:
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

(CF Main Site WOD for Monday, Sept 12.)

091311

Warm-up:
Junk Yard Dog

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



Finisher
Team Row

Monday WOD Results

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09/12/11

Warm Up:
400M Run
followed by Practicing a Skill
i.e. Hand-Stand Push-Ups, Rope Climb, Double Unders

WOD:
15 Air Squats
12 DeadLifts (185lbs/145lbs)
300M Run
10 Hand Release Push-Ups
15Min AMRAP
*Scale as needed.**

3,2,1 GO!!!

9/11 in remembrance

We would like to thank our military, police and firefighters on a day that we will never forget.
Thanks for all that you do and have done to keep us safe.

Ryan Montero
Jen Morris
Nick Rozell
Tim Smith
Scott Powers
Kyle Smith
Tony Savelli
Duane Goodman
Niki Fruetel
Andrew Charvet
Aaron Briggs
Brian Shaw
Jed Tan
Caitlin Corey
Duy Tran
Jon Bryan

Lily Jang in the House!

Q13 Morning Show Host, Lily Jang bringin' it for the Saturday morning WOD!

No Kid's CrossFit today.

Kid's CrossFit will be on hiatus until after the Grand Opening on Sep 24th.  A new schedule will be announced after that date.
Any questions contact Coach Karlie or Coach Ryan.

091011 WOD

Warm-up:
200m run
10 toes to bar
15 Push-ups
20 lunges
3 rounds

WOD:
AMRAP in 20 minutes
Teams of 3 athletes
300m run
Wall Balls (20/14)
KB Swings (53/35)
One person at each movement. Rotate to the next movement as soon as your teammate is back from the run. Score = total number of reps for Wall balls and KB swings.

If it is a team of 2 athletes, they have the option to do either KB swings or Wall balls. Women may use the 8 foot or 9 foot pull-up bars as wall ball targets.

Warm Up:
4 rounds of
250m row
10 good morning
10 pvc passthroughs
10 ohs


WOD
Team "Cindy"
5 Pull-ups
10 Push-ups
15 Squats
25 Min AMRAP
One person at a time, switch after every completed round

3,2,1 GO!!!!

09/8/11

Warm Up:
Junk Yard Dawg

Strenth:
Press
3-3-3-3
(Press only what you can clean. Go light!!!)

WOD: Team of 2
300M Run
Clean Jerk (135lbM, 85lbW)
One athlete will run the 300m while the other athlete is doing the Clean and Jerk. Switch movements after each run. Score is total Clean and Jerks performed.
15M AMRAP

Scale as needed:
115lb and 95lb M
75lb and 65lb W
or Med Ball Cleans

3,2,1 GO!!

Wednesday WOD Results

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Tuesday WOD Results

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2011 CF Games on ESPN2

One word -- Dope!

Thanks AC

Aaron Chan was kind enough to donate 5 new cable speed ropes for the box.

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090711 WOD

Warm-up:
10 med ball cleans
15 med ball tosses over the pull-up bars
20 Russian Twists with med ball
3 rounds

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Gym Etiquette (Re-post)

Gym Etiquette

We were going to call these rules, but they aren't rules any more than cover your mouth when you cough is a rule. These are just basic points of etiquette for being a positive member of this little society we call CrossFit.

Be on time - do we really need to explain why this is important? It's disrespectful of everyone's time to show up late and if you do, please get ready and jump in with the group as fast and with as little disruption as possible.

Don't drop the empty bars - barbells with rubber bumper plates are designed to be dropped. Empty barbells are not, especially the lighter ones. This also applies to metal dumbbells, iron plates, and the kettlebells. Please be respectful of the equipment.

Control your bounces - bumper plates bounce and usually sideways, especially the 10s and 15s. Never, ever drop a bar and walk away. We would hate to see your bar smash the shins of your fellow athlete beside you. Keep your hands in contact with the bar as you drop and control where it goes.

Have a plan - the WOD is posted every morning at midnight. Please check out what awaits you and have a plan ready when you come into the gym. We should never hear "I don't have the right shirt/shoes/bra/etc" for this!" If you need to scale something or a movement isn't going to happen on a particular day, just let the coach know when you come in. We're happy to make modifications.

Set up, tidy up - Know your weights and scaling and help us set up the equipment you'll need for the WOD. When you're done, you can breathe again, and when you've peeled yourself off the floor please unload and rack your bars, return kettlebells to approriate location, hang up your jump ropes, etc. Sweep/wipe the chalk off the floor! We appreciate the help -- a tidy gym is a happy gym.

Take your DNA with you - Make sure to wipe your sweat angels off the floor, equipment, benches, or chairs. The same goes for blood, chunks of skin, tears, spit, and vomit. I know CrossFit is a bonding experience, but we're not that close and nobody wants to be!

Be nice, be supportive - always be ready to offer a kind or encouraging word to your fellow athletes. If you finish first, stick around when possible to cheer for the rest of the group. Be ready for high fives when it's all done. If you notice an issue with another person's form, range of motion, or cheating, never address the person directly. Discuss it with the coach and let them handle it.

Check your ego at the door - Everybody sucks at something, so be prepared to handle it like an adult when we find your thing. The first step to recovery is admitting you have a problem! It's ok to have an off day too, and trying to push the weight or speed when you can't handle it is a recipe for injury. Don't come in with a laundry list of excuses, just accept the reality of the day and move on. Grunting, swearing, and screaming are all accepted practices inside our walls but please no tantrums, fits, or pouting. I saw a CrossFit shirt once that said "You can cry, just don't be a baby".

Fight Gone Bad 6

Not Destroyed
by Scott Zagarino

You sign up. You make it into Special Operations training. There are a million moments you think will destroy you. They don't. You finish. Not destroyed.

You take your seat on a plane to Afghanistan. Headed for the fight. You leave the base in a Humvee with your buddies. Just driving down a dusty road. Another day. A distant sound that reminds you of something you heard on a warm 4th of July years ago. Suddenly the whole world explodes. Slowly your brain begins to absorb the burned and twisted remains that used to be a Humvee, the bodies of your friends no longer what or who they were. You breathe, know you're still alive and they aren't. Your leg doesn't look like a leg anymore. Not destroyed.

A face leans over your bed and a disembodied voice tells you the leg has to come off. You refuse. There's something that needs to be done for the other guys and that leg is necessary for a little while longer. Not destroyed.

You limp to the starting line on a hot, humid morning in Miami, Florida months later, looking 100 miles down the road to Key West and you look down and tell the scarred, twisted leg, this is what I kept you for, now do your damn job.

60 miles and the leg says no. A doctor leans in and tells you he can't let you go on. You look at the leg, you sign the papers that say you understand and accept the risk, and you get up on the leg that shouldn't still be there and you run 40 more miles. You finish. Not destroyed.

They ask you to count backwards from 100 and when you wake up your leg is gone, wrapped in plastic and thrown into a trash bin somewhere. Not destroyed.

You walk into a CrossFit box for the first time and look at a whiteboard that tells you all of the things you can't do with only one leg. You suited up, you showed up, and you finish up. Your first WOD. Not destroyed.

On September 17th, Keith Zeier will stand next to brothers and sisters at Alamo CrossFit in San Antonio, Texas who also refused to be destroyed. This first group has missing parts too, but they all know that on this day, if you want that t-shirt, you finish what you started, and Rick Martinez gave them a chance to prove it. You're all waiting for the call. 3-2-1 Go. 17 minutes later Fight Gone Bad 6 is done. You, your brothers and sisters have done the work, raised the money, and stand together with chests heaving, sweat pouring through t-shirts. Not destroyed.

A woman standing off to the side, nervously bouncing from one foot to the other, catches Keith's eye and without a word spoken between them, he tells her that you can only be destroyed if you give in, if you let yourself be destroyed. His prosthetic leg is the authority that makes what he's telling her true. Only you decide when and if you'll be destroyed.

3-2-1 Go. Not destroyed.

Keith decided not to be destroyed because he had a responsibility to those brothers of his that had given their lives, not their legs, to see to it that their children got to college, so he raised the money because that's what you do.

Got 17 minutes now?

www.fgb6.org

Labor Day WOD Results

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090611 WOD

Warm Up
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings

WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort!
Rest 3-5min between each round

Please break up into groups of 3-5 people so that someone can time your run and assist with changing weights.

31Heroes Photos

Thanks to David aka D.K.!

090511 WOD

Warm up:
Partner up
10 Frog Leaps/Crawl Under
20 Plank Overs (One person holds a plank while the other jumps side to side over the feet of the person holding plank, like ski jumps)
20 Medball sit ups (Use appropriate weight)

Team WOD (Courtesy of Coach Karlie):
Teams of 4 or 5

Advance Teams:
30 HSPU
50 Bodyweight Deadlifts (205/135)
100 Box Jumps (24/20in)
150 Pull Ups
200 Wall Balls (20/14)
250 Double Unders
400m Run w/ plate (45/25) (Team Runs together but only one plate needed, switch off as needed)

Intermediate/Beginners
25 Wall Climbs
50 Bodyweight Deadlifts (Scale as needed)
100 Box Jumps
150 Pull Ups
200 Wall Balls (20/14)
250 Double Unders
400m Run w/ No Weight (Team Runs together)

*Must Finish one movement before moving onto the next
**Scale where needed

31Heroes today @ 10:30

“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

090211

Warm Up:
4 Rounds of:
10 Lunges (each leg)
10 Jumping Squats
10 Sit ups
10 KB Swings
10 Box Dips

WOD:
Death by...Burpees
We will be going by 2's till we reach 10, then it switches back to 1's
2 first min
4 second min
6 third min
8 fourth min
10 fifth min
11 sixth min
12 seventh min
....ect

Happy Birthday!!!

Happy Birthday to Coach Eli and Coach Duy. They promised to do their burpees with a weight vest.

09/01/11

Warm Up:
500M Row

Skills Work:
Overhead Squats
3-3-3

WOD:
21 Push Press (95lb/55lb)
400M Run
21 Pull Ups
15 Push Press (105lbs/65lbs)
400M Run
15 Pull Ups
9 Push Press (115lbs/75lbs)
400M Run
9 Pull Ups
(Each athlete is responsible to load their own weight during the WOD. Feel free to scale up or scale down. i.e. 95lbs,115lbs,135lbs)
for Time

3,2,1 GO!!!!