073112

Warm Up
Burgener Warm Up



WOD
Power Snatch 3-3-3



Finisher
In teams of two
As Many Snatches as Possible in 10 min #115/#75
Only one person works at a time, alternate as you see fit.

No King's Kids CrossFit This Saturday

Unfortunately, there will be no class for the wee beasties this saturday, august fourth. Coach Ryan is going to play dirty with some pigs at the Dirty Dash. Class as usual on monday at 3 pm.

072912 WOD

Warm Up:
5 Handstand Push Ups
7 Rings Dips
10 Pull Ups
3 Rounds

WOD:
10 Wall Ballls  (20lb/14lb)
10 Hanging Power Cleans (115lb/85lb)
10 Box Jumps
13Min AMRAP
(Your score is the total rep completed in 13 Mins)

RX+135lb/105lb

3,2,1 GO!!!!

King's Kids ROCK!

King's Kids are SUPER cool! We had another great class this past Saturday. For a warm up we ran 300 meters. Skill work comprised of Air Squat review and learned the new movement Sumo Deadlift High Pull. The WOD was 10 rounds of 10 jump-overs (the lava river) and a 100 meter sprint for time. The Game of the day was Red Rover and Follow the Leader. Our little athletes ran just about a mile in total for the day.

Since this session started, the kids have learned the Air Squat, Front Squats, Overhead Squats, Strict Press, Push Press, Dead Lifts, and Sumo Deadlift High Pull... And those are just the lifts! The kids have been putting in great work and we have all been having a ton of fun. All of the adults need to watch their back because King's Kids are Forging the Future of Fitness!

Our next class is tomorrow, Monday 7/30, at 3 pm. See you there!!!

-Coach Ryan

072812 WOD

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

WOD:
4 Rounds for time of:
400m run
50 air squats

Filthy Friday!

Warm-up:
Standard PVC stretches (OHS, g'mornings, shoulder dislocates) followed by 10-15 minutes of skill work. If you're unfamiliar with some of the movements below, please ask a coach for help. And please don't ask one minute before the coach starts the WOD - instruction for each movement may take a while.

WOD:
"Filthy Fifty"
50 Box Jumps (M:24/W:20)
50 Jumping pull-ups
50 KB swings (Russian swing, M:53/W24)
50 Walking Lunges
50 Knees to elbows
50 Push Press (M:45/W:35)
50 Good Mornings in lieu of back extensions (M:45/W35)
50 Wall Balls (M:20/W:14)
50 Burpees
50 Double Unders
(SCALE AS NEEDED, i.e. "Dirty Thirty" or "Funtastic Forties". If you are unsure of the rep scheme you should do, please ask a coach.)

Rather than grabbing your own box, bar, kettlebell, etc...please help the coach set-up stations for each movement. Feel free to drag the mats outside for burpees and/or double-unders.

072612 WOD

Warm-Up:
500M Row or 400m Run
20 Air Squats
15 Sit-Ups
3 Rounds

WOD:
Team of 2
20 Deadlifts (185lb/135lb)
300m Relay Run(Only 1 athlete runs at a time.)
20 Burpees
You must do 10 Reps straight before switching.
5 Rounds for time.

RX+ 225lb/155lb

3,2,1 GO!!!!!

072512 WOD

Warm-up:
800m run, followed by
3 rounds of
20 knee high toe touches
15 push-ups
10 toes-to-bar

CF Open WOD 11.1:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders (60 singles)
15 Power snatches 75/55 (No clean & jerk this time since we did it on Monday)

Since this is a relatively short WOD partner up. Have your partner keep track of your score. Compare your score to the last time we did it.

072412 results

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KCF WOD SHORTS

 KING CF WOD SHORTS

Constructed with a two way stretch fabric these shorts will provide the comfort and performance you are looking for in a wod short. They have a 6" side seam split, lycra flex panel and the waistband includes a drawstring for a perfect fit.

Sizes 28 - 42 (no odd sizes)

Shorts with "new" yellow crown logo - $28
Shorts with "classic" logo - $28
Prices include tax and shipping.

If you have any questions or would like to place an order, please contact Coach Foote. 

072412

Warm Up
3 rounds
10 pvc good mornings
10 pvc over head squats
10 lunges (10 each leg)

WOD
5 Rounds
Max reps Body Weight Back Squats
Immediatley followed by max reps pull ups

RX+ 1.5 x body weight back squat & strict pullups


Have you registered for the 31Heroes WOD on Aug 4th? All proceeds support the families of fallen military heroes.http://www.31heroes.com/location/?gym=140

Register now to give a little back to those who have given so much 

King's Kids 7/23/12

Awesome... Pure awesomeness!

07/23/12 WOD

Warm Up:

50 Double Unders

20 Sit-Ups

10 Push-Ups or 5 Hand Stand Push-Ups

3 Round

WOD:
In 3 Minutes 

run 200M and 5 Burpee Box Jumps 

and with remaining time max rep Clean and Jerk (135lb/95lb). 

Rest 1 minute between each round. 

 Your score is the total amount of C&J completed.

4 Rounds.


3,2,1 GO!!!!

Have you registered for the 31Heroes WOD on Aug 4th? All proceeds support the families of fallen military heroes.http://www.31heroes.com/location/?gym=140

Register now to give a little back to those who have given so much 

King's Kids 7/21/12

It always amazes me how quickly kids can understand how to move. today I introduced two movements from the press series; the strict press and the push press. For some kids it was their introduction to crossfit so they also learned air squats, burpees, and box jumps too! We got to act like animals and play some tag. Today was a good day. See y'all at the next class.

Coach Ryan

072112 WOD

Warm-up:
2 rounds of
400m run
10 box jumps
12 ball slams
20 russian twist w/ slam ball or med ball

WOD:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings (53/35)
40 Lunges w/ Kettlebell (20 each leg)
30 Hand release push-ups (Rx+ handstand push-ups)

King's Kids

Wanna WOD? Be there at 11:15, class will start shortly thereafter. If your kids do not show up, I will cry... A lot.

Coach Ryan

072012 WOD

Warm-up:
1 mile run or 1600m row...your choice
followed by Dynamic Stretching and standard PVC stretches (OHS, G'mornings, Shoulder Dislocates)

WOD:
30 toes to bar
30 Deadlifts (205/135)
30 Double-unders
30 Overhead Squats (65/45)
30 Pull-ups
(14 minute cap - use one bar.)


Rx + is the WOD done at the Games this past weekend:
30 GHD sit-ups
30 Deadlifts (225/155)
30 Double-unders
30 OHS (95/65)
30 Pull-ups
(12 minute cap)


Have you registered for the 31Heroes WOD on Aug 4th? All proceeds support the families of fallen military heroes.http://www.31heroes.com/location/?gym=140

Register now to give a little back to those who have given so much

071912 WOD

Warm Up:
300M Run
10 KB Swings
7  Rings Dips
3 Rounds

WOD:
Bench Press
5-5-5-5

Met-Con:
300M Run
50 Double Unders
400M Run
50 Double Unders
800M Run
50 Double Unders
for Time

3,2,1 GO!!!!

WODin' in Skinny Jeans!

Well, maybe not exactly. Find out why so many crossfitters (or athletes in general) aren't only into the 80's bright neon wardrobe but also back into the spandex look. I'm not ashamed... Back in the day I combined the look and used to rock lime green bicycle shorts with my Maui & Sons  multi-neon-colored-patched windbreaker, Ray-bans, and a tail to pull all the fly honeys. But I digress...
Don't forget that there is NO 7 pm class. Today, Thursday the 19. In it's place will be the second class of the Summer King Klinics with "Compression Clothing... The Whycomefor Session." Eric Sach, The Balanced Athlete @Renton Landing, is back to drop some more expertise on the subject. It will be an informative class that will include trying on various compression sleeves and testing them during some mini-WODs. As usual, there is no charge for the class but we do ask that you become a regular at The Balanced Athlete. If you have any questions, feel free to pester Coach Foote. If you just want to share how awesome your day was, I'm all ears:-P

071812 WOD

Warm-up:
700m run (around complex)
followed by 3 rounds of
30 knee high toe touches
20 sit-ups
12 ball slams

WOD:
Teams of 2
Row 750m while your partner holds a barbell in the deadlift hang position (205/155) Rotate movement once partner loses grip on deadlift.
50 burpee plate jump (hop onto 15lbs bumper plate) while partner holds barbell overhead (95/65)
100 box jumps while partner holds the "dead-hang" postition on pull-up bar (For advanced athletes you must dead-hang with chin above bar)
22 min cut-off

Have you registered for the 31Heroes WOD on Aug 4th? All proceeds support the families of fallen military heroes.http://www.31heroes.com/location/?gym=140

Register now to give a little back to those who have given so much

071712

Warm Up
3 Rounds
10 PVC Dislocates
10 PVC OH Squats
10 Push Ups

WOD
Behind the Neck Push Press or Push Jerk
5-3-3-1-1

Finisher
AMRAP in 7min
7 Pull Ups
11 Med Ball Cleans

King's Kids results for 7/16/12

Strong work kids!

07/16 WOD

Warm up:
Row 500 meters
20 balls slams
50 double unders (200 singles)
Finish with dynamic stretching

WOD:
BASELINE 

3 rounds for time of: 

400 m Run 

40 Air Squats 

30 Sit-up (abmat)s 

20 Push-ups 

10 Pull-ups 

Post total time.

Note:

For those of you that did the Nutrition/Paleo Challenge, this is to set your new benchmark time to see how much improvement you have made over the past 6 weeks!

31 Heroes - 08/04/2012

In less than four weeks we will be hosting the annual 31Heroes WOD — an event dedicated to honoring the 31 Heroes who died in the Chinook helicopter crash on August 6, 2011. All funds raised in 2012 will directly benefit the families of fallen veterans as well as the memorial funds of each of the men killed in action August 6, 2011.

I hope you’ll join us for the workout. To register to participate at our gym, just to the following page at 31Heroes.com:
http://www.31heroes.com/location/?gym=140

Complete the necessary information, and submit your payment. Please remember it will take approximately ten days to get your shirt, so sign-up early so you can rock your 31Heroes shirt during the WOD. You can also make additional donations on the same page, and they will be credited to our affiliate.

Let’s help The 31Heroes Project continue to show military families that their families sacrifice and dedication is not forgotten.

King's Kids CrossFit for Monday 7/16

KKCF had a great class yesterday. Awesome work!

The next class is tomorrow... 2:45 for the Prince/Princess class (ages 3-5) and 3:15 for the Lil'Kings & Queens.

This session goes to the end of August and payment is due at the time of your child's first class. Speak with Coach Ryan for details.

071412 WOD

Warm up

3 rounds
5 tempo push ups (3 sec down, 3 sec up)
3 deep squats (push knees out w elbows, hold for 5 count)
20 mountain climbers (10 each leg)

WOD
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

Rx+ 20# weight vest

Notes:
1 rope climb can be subbed with two supine rope climbs or 6 ring rows
e.g. 4 climbs = 8 supine = 24 ring rows

6 Week Pose Running Clinic at KCF

If you missed out on the running efficiently class yesterday or you just want to become a better runner, you are in luck. There are a handful of spots in Reyna's class (info here). Please contact Reyna Yamamoto or Coach Ryan if interested.

Reyna, Pose Coach and CrossFit Regional Games athlete, will be instructing this class.

King's Kids CrossFit... Forging the Future of CrossFit

 

King's Kids Crossfit is Here! Please do not forget that the King's Kids Kickoff WOD is this Saturday, July 14 at 11:15 am. Parents need to fill out waivers and stay for the entire session, no exceptions! King's Kids is only for the children of King CrossFit members (at this time). If you have any questions, contact Coach Ryan.

071312

Warm Up Junk yard dog

WOD
1/2 Karen
Immediately followed by Annie

75 Wall Balls then
50 double unders & 50 sit ups
40 double unders & 40 sit ups
30 double unders & 30 sit ups
20 double unders & 20 sit ups
10 double unders & 10 sit ups

Schedule update!

The 9am on 07/13 and 6pm on 07/16 are back on!!  Courtesy of Coach Eli!  Coach who? Come and find out!!!

Running Efficiently... Class pics

We had over 2 dozen King CrossFit athletes attend tonight's clinic. There was plenty of good information, great drills, and awesome weather! Find somebody you know in the pictures and pick their brains:-)
Thanks goes out to The Balanced Athlete.

The 4 things to remember when running:
  1. Stand tall
  2. Swing arms/elbows back
  3. Step fast
  4. Smile!

Running Efficiently, King Klinic Vol. I... Tonight!

Brought to you by KCF and a The Balanced Athlete

King athletes, don't forget that we will be having a clinic at 7 pm instead of the WOD.

Eric from The Balanced Athlete will be  discussing running efficientcy- key points to focus on, form, styles, and he's even bringing in samples of various shoes. Come on through and bring a friend too!

Side note: The Balanced Athlete is so supportive and dedicated to the KCF cause, the staff and owner came to the box last night at 8 for baseline in order to understand and in turn, better serve our needs when crossfitters walk through their doors.

There is no cost to the class but be sure to support The Balanced Athlete, at the Renton Landing, and do some shopping there. Don't forget to mention you are a King Athlete :-)

Coach Ryan

07/12/12 WOD

Warm Up:
10 Good Mornings
15 Air Squats
30 Double Unders
3 Rounds

WOD:
Deadlifts
3-3-3-3-3

Met-Con:
12 Push Press 95lb/65lb
12 Box Jumps 24/20
12Min AMRAP
(Score is total reps completed.)

RX+115lb/95lb
3,2,1 GO!!!!

Just a Reminder Running Clinic at 7pm. There will not be a Crossfit Class tonight at 7:00pm.

071112 WOD

Warm-up:
800m run
Followed by skill work, i.e. Rope climbs, muscle-up, double-unders etc...

WOD:
21-15-9
Barbell lunges (115/85)
Clapping push-ups
Pull-ups

BB cannot be taken from a rack. Must power clean from the ground. Lunges can be performed with the BB in the front rack or back squat positions. Knee must gently "kiss" the ground in order to count as a rep. Each lunge counts as one rep. For example, left leg lunge...right leg lunge = 2 reps...comprendo?

Rx+:
21-15-9
BB lunges (155/105)
Dynamic Push-ups
Pull-ups

Scale Down:
21-15-9
BB lunges (select appropriate weight...ask coach for assistance)
Hand release push-ups
Pull-ups

6 Week Running Clinic with Coach Reyna: The Pose Method

 

Coach Reyna at the 2010 Super Jock and Jill Half

Starting July 21, King Crossfit will be holding a 6 week running clinic on Saturday's. Participants will learn the Pose Method of Running. Pose focuses on form and uses gravity to maximize running efficiency while decreasing injuries. Running, just like everything else we do in Crossfit is a skill. For more info see: http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

During this class you will learn drills to learn the Pose method, watch short videos, have videotape analysis of your running, and learn the target paces to interval train for endurance races. Each class will also end with a running based WOD. Dates: July 21, 28, Aug 4, 18, 25 and Sept 1 (or can be moved to 9/8 if a lot of people are away for Labor Day). No class on Aug 11. Time: 10:00 am-11:15ish. Cost $65 per member. Reyna, who has completed the Crossfit Endurance seminar, participated in a CF Endurance training day with its founders (Brian Mackenzie and Doug Katona) and is a POSE certified coach through the Romanov Academy, and 2012 CrossFit Games (Regional) athlete, will be instructing the class. Please email Reyna at Reynay@gmail.com if you are interested. Classes will be limited to 6-8 participants. *YES, 6-8 SPOTS ONLY, AND THEY WILL FILL UP!!!



Coach Reyna with Dr. Romanov of the Pose Method



http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

library.crossfit.com

 

*This class is not to be confused with the Summer King Klinic series... first session is this Thursday and the topic is Running Efficiently (not specificly Pose Method) taught by Eric Sach from The Balanced Athlete.

 

 



071012 WOD

Warm-up:
With a PVC perform the following:
15 shoulder dislocates
15 overhead squats
15 good mornings
3 rounds

Strength:Overhead Squats3-3-3

Conditioning:
In teams of two complete:
100 KBS 24/16kg
50 Burpees
30 T2B
20 Overhead Squats 135/95#
30 T2B
50 Burpees
100 Partner Wall Balls 20/14#
For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

070912 WOD

Warm Up:
300M Run
10 Box Jumps
10 KB Swings
3 Rounds

WOD:
200M Run
Power Clean (165lb/115lb)
Hanging Clean
Jerk (Push Jerk, Push Press, Split Jerk)
12Min AMRAP
(Scale as needed.)

RX+=185lb/135lb3,2,1 GO!!!!

070712 WOD

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

WOD:
800m run then,
21, 18, 15, 12, 9, 6, 3 reps of
Wall balls (20/14)
Sit-ups
Double-unders
Finish with 400m run

Workouts for the Wee-Beasties of the King CrossFit family

Guess who's back... back again! King's Kids is back!!! At this time we will be holding several classes at various times to allow for the various summer schedules our active kids (and parents) have. If you, and your kids, are interested, let Coach Ryan know ASAP! There is not a set schedule yet. There is not a set price yet. The first class is probably going to be next Saturday at 11:15 am but that will depend on interest level. There will be a drop-in fee with this class. If possible, sign a waiver for your child(ren) beforehand and ask a coach to place it in my cubby.


Also, I am looking for a couple/few parents to assist with several projects to supplement our King's Kids program. Here's what is going on to get our box set up to raise the "Future of Fitness"... 1) organize an in-house softball tourney to raise some funds, 2) set up a kids' equipment wish list/donation program, 3) parents with some interior decorating skills and/or manual labor to help with the existing kiddie area, and lastly 4) help with a batch of shirts for the King's Kids program.  Again, contact Coach Ryan if interested in the program or down to help the cause. I NEED YOUR HELP ; )


-Coach Ryan




LET"S GO GET SOME!

07062012

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Running King Klinic Next Week!

Hey all you athletes from the most bad-ass gym in the Sound! Please do not forget that one week from today, there will be NO 7 pm class. In its place will be the first session of this summer's King Klinics; Running Efficiently. It is brought to you, at no cost, by King CrossFit and The Balanced Athlete (Eric/Renton Landing). With so many of our King CF athletes killing 5Ks, 10Ks, halfs and full marathons, we thought it would be a great time to aid our members with addressing some running issues. Be prepared to take notes and do some running ; ) The class will be about 1.5 hours long. Please let Coach Ryan know if you plan to attend. Meanwhile, stop by The Balanced Athlete and introduce yourself to Eric and support a local business. He's a cool cat and he KNOWS his running.

Also keep in mind that our very own King CrossFit member, 2012 Games athlete, Boston marathoner, CrossFit Endurance coach; Reyna Yamamoto, will be holding her running class again this summer. Details to follow so stay tuned for more info. Spaces WILL fill up for this class so if you are considering it, let Reyna or Coach Ryan know ASAP.

Go to WORK!
-Coach Ryan

070512 WOD

Warm Up:
400M Run
10 Pull-Ups
5 Hand Stand Push-Ups
3 Rounds

WOD:
Bench Press
5-5-5-5-5

Met-Con:
10 KB Swings (53lb/35lb)
40 Double Unders
15 Sit-Ups
12 Min AMRAP

3,2,1 Go!!!!

Happy 4th of July!

Class at 6am and 9am only.  Enjoy your 4th and be safe!

070312

Warp up: 3 rounds Burgener Warm Up

WOD
Shoulder Press 3-3-3-3

Finisher
AMRAP in 7min of
7 med ball cleans
7 ball slams

070212 WOD

Warm Up:
10 Good Mornings
10 KB Swings
10 Shoulder Dislocates
300M Run
3 Rounds

WOD:
10 Toes to Bar
200M Run
10 Deadlifts 185lb/135lb
10 Box Jumps 24/20
13Min AMRAP
(Scale as needed.)

RX+: 225lb/155lb

3,2,1 GO!!!

Coach Ron posted this a while back. Control your breathing. LOL