And the winner of the t-shirt contest is...

Drum roll please...

Marcus Antonio aka "Mek" for "Drop it Like a Squat". Our future t-shirts will have that slogan among a few others we thought were worthy to put on our shirts.

And the winner of the t-shirt contest is...

Drum roll please...

Marcus Antonio aka "Mek" for "Drop it Like a Squat". Our future t-shirts will have that slogan among a few others we thought were worthy to put on our shirts.

And the winner of the t-shirt contest is...

Drum roll please...

Marcus Antonio aka "Mek" for "Drop it Like a Squat". Our future t-shirts will have that slogan among a few others we thought were worthy to put on our shirts.

And the winner of the t-shirt contest is...

Drum roll please...

Marcus Antonio aka "Mek" for "Drop it Like a Squat". Our future t-shirts will have that slogan among a few others we thought were worthy to put on our shirts.

033109 WOD

5 Rounds

15 Deadlifts (95 Lbs)
12 Hang Power Clean
9 Front Squats
6 Push Jerk

A Clean & Jerk broken apart by movement. Tough, no doubt. Scale accordingly so you can make it through the WOD in one piece.

Get some!

033109 WOD

5 Rounds

15 Deadlifts (95 Lbs)
12 Hang Power Clean
9 Front Squats
6 Push Jerk

A Clean & Jerk broken apart by movement. Tough, no doubt. Scale accordingly so you can make it through the WOD in one piece.

Get some!

033109 WOD

5 Rounds

15 Deadlifts (95 Lbs)
12 Hang Power Clean
9 Front Squats
6 Push Jerk

A Clean & Jerk broken apart by movement. Tough, no doubt. Scale accordingly so you can make it through the WOD in one piece.

Get some!

033109 WOD

5 Rounds

15 Deadlifts (95 Lbs)
12 Hang Power Clean
9 Front Squats
6 Push Jerk

A Clean & Jerk broken apart by movement. Tough, no doubt. Scale accordingly so you can make it through the WOD in one piece.

Get some!

033009 WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

033009 WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

033009 WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

033009 WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

What a weekend...

Great job to all the new peeps (see below) who stopped by this weekend! And to Andrew's crew from Foundation CF for stopping by for a quick WOD!

Nick
Cara
Michelle
Lana
Sarah
Julianna
Ed
Kenny
Krissy
Pamela
Margaret
Oliver
Marc
Paolo
Justin

Also want to congratulate Allen & Arv for completing their Level 1 CrossFit Certification this weekend at Rainier CrossFit in Puyallup. Good work boys! Is that a beer I see you guys holding?

Big things are about to happen at King CF! Keep it locked to www.kingcrossfit.com for updates!

From Puyallup Level 1 Cert - Mar 2009

What a weekend...

Great job to all the new peeps (see below) who stopped by this weekend! And to Andrew's crew from Foundation CF for stopping by for a quick WOD!

Nick
Cara
Michelle
Lana
Sarah
Julianna
Ed
Kenny
Krissy
Pamela
Margaret
Oliver
Marc
Paolo
Justin

Also want to congratulate Allen & Arv for completing their Level 1 CrossFit Certification this weekend at Rainier CrossFit in Puyallup. Good work boys! Is that a beer I see you guys holding?

Big things are about to happen at King CF! Keep it locked to www.kingcrossfit.com for updates!

From Puyallup Level 1 Cert - Mar 2009

What a weekend...

Great job to all the new peeps (see below) who stopped by this weekend! And to Andrew's crew from Foundation CF for stopping by for a quick WOD!

Nick
Cara
Michelle
Lana
Sarah
Julianna
Ed
Kenny
Krissy
Pamela
Margaret
Oliver
Marc
Paolo
Justin

Also want to congratulate Allen & Arv for completing their Level 1 CrossFit Certification this weekend at Rainier CrossFit in Puyallup. Good work boys! Is that a beer I see you guys holding?

Big things are about to happen at King CF! Keep it locked to www.kingcrossfit.com for updates!

From Puyallup Level 1 Cert - Mar 2009

What a weekend...

Great job to all the new peeps (see below) who stopped by this weekend! And to Andrew's crew from Foundation CF for stopping by for a quick WOD!

Nick
Cara
Michelle
Lana
Sarah
Julianna
Ed
Kenny
Krissy
Pamela
Margaret
Oliver
Marc
Paolo
Justin

Also want to congratulate Allen & Arv for completing their Level 1 CrossFit Certification this weekend at Rainier CrossFit in Puyallup. Good work boys! Is that a beer I see you guys holding?

Big things are about to happen at King CF! Keep it locked to www.kingcrossfit.com for updates!

From Puyallup Level 1 Cert - Mar 2009

032909 WOD

15-12-9
Row (cal)
Hang Power Clean (75)
Thrusters (75)
Pull-ups
KB swings (52/35)
Box Jumps

032909 WOD

15-12-9
Row (cal)
Hang Power Clean (75)
Thrusters (75)
Pull-ups
KB swings (52/35)
Box Jumps

032909 WOD

15-12-9
Row (cal)
Hang Power Clean (75)
Thrusters (75)
Pull-ups
KB swings (52/35)
Box Jumps

032909 WOD

15-12-9
Row (cal)
Hang Power Clean (75)
Thrusters (75)
Pull-ups
KB swings (52/35)
Box Jumps

032809 WOD

10 Sumo Deadlift High pull (52/36)
10 KB Squats (52/36)
10 KB swings (52/36)
10 Pull-ups
5 rounds for time

032809 WOD

10 Sumo Deadlift High pull (52/36)
10 KB Squats (52/36)
10 KB swings (52/36)
10 Pull-ups
5 rounds for time

032809 WOD

10 Sumo Deadlift High pull (52/36)
10 KB Squats (52/36)
10 KB swings (52/36)
10 Pull-ups
5 rounds for time

032809 WOD

10 Sumo Deadlift High pull (52/36)
10 KB Squats (52/36)
10 KB swings (52/36)
10 Pull-ups
5 rounds for time

I love this...

We might have to put this slogan on our t-shirts!

I love this...

We might have to put this slogan on our t-shirts!

I love this...

We might have to put this slogan on our t-shirts!

I love this...

We might have to put this slogan on our t-shirts!

032709 WOD

10 rounds for time of:
10 Pull-ups
10 Ring dips


King CrossFit has partnered up the MMA Alliance to assist their fighters in their training and hope to be major sponsors in the very near future. Show them some love and purchase some tickets for their upcoming event at the Showare Center next to Kent Station.

032709 WOD

10 rounds for time of:
10 Pull-ups
10 Ring dips


King CrossFit has partnered up the MMA Alliance to assist their fighters in their training and hope to be major sponsors in the very near future. Show them some love and purchase some tickets for their upcoming event at the Showare Center next to Kent Station.

032709 WOD

10 rounds for time of:
10 Pull-ups
10 Ring dips


King CrossFit has partnered up the MMA Alliance to assist their fighters in their training and hope to be major sponsors in the very near future. Show them some love and purchase some tickets for their upcoming event at the Showare Center next to Kent Station.

032709 WOD

10 rounds for time of:
10 Pull-ups
10 Ring dips


King CrossFit has partnered up the MMA Alliance to assist their fighters in their training and hope to be major sponsors in the very near future. Show them some love and purchase some tickets for their upcoming event at the Showare Center next to Kent Station.

032609 WOD

25 Double Unders
15 SDHP w/ a KB 24/16kg
15 Push Press/Push Jerk (do pp to failure then pj) Grace weight (135lbs) if possible
5 Choice (work on a skill) Muscle-Up, pull up, handstand push-up, etc...
3 rounds (not timed)

032609 WOD

25 Double Unders
15 SDHP w/ a KB 24/16kg
15 Push Press/Push Jerk (do pp to failure then pj) Grace weight (135lbs) if possible
5 Choice (work on a skill) Muscle-Up, pull up, handstand push-up, etc...
3 rounds (not timed)

032609 WOD

25 Double Unders
15 SDHP w/ a KB 24/16kg
15 Push Press/Push Jerk (do pp to failure then pj) Grace weight (135lbs) if possible
5 Choice (work on a skill) Muscle-Up, pull up, handstand push-up, etc...
3 rounds (not timed)

032609 WOD

25 Double Unders
15 SDHP w/ a KB 24/16kg
15 Push Press/Push Jerk (do pp to failure then pj) Grace weight (135lbs) if possible
5 Choice (work on a skill) Muscle-Up, pull up, handstand push-up, etc...
3 rounds (not timed)

032509 WOD

5×5 Bench Press

5-10m Rest

12 minutes AMRAP

250m row
12 KB swings
10 Box Jumps
8 Pull-ups

Yes, bench press. A lot of people don’t like programming it, however, I still feel it is an important pressing movement to keep in your arsenal in case you need it. Use a spotter or bail out bars, especially at the above set/rep scheme where power application under fatigue is kicking in. Rest a few minutes then blast through the MetCon portion for and end to the madness. Post times to comments.

3-2-1…GO!

032509 WOD

5×5 Bench Press

5-10m Rest

12 minutes AMRAP

250m row
12 KB swings
10 Box Jumps
8 Pull-ups

Yes, bench press. A lot of people don’t like programming it, however, I still feel it is an important pressing movement to keep in your arsenal in case you need it. Use a spotter or bail out bars, especially at the above set/rep scheme where power application under fatigue is kicking in. Rest a few minutes then blast through the MetCon portion for and end to the madness. Post times to comments.

3-2-1…GO!

032509 WOD

5×5 Bench Press

5-10m Rest

12 minutes AMRAP

250m row
12 KB swings
10 Box Jumps
8 Pull-ups

Yes, bench press. A lot of people don’t like programming it, however, I still feel it is an important pressing movement to keep in your arsenal in case you need it. Use a spotter or bail out bars, especially at the above set/rep scheme where power application under fatigue is kicking in. Rest a few minutes then blast through the MetCon portion for and end to the madness. Post times to comments.

3-2-1…GO!

032509 WOD

5×5 Bench Press

5-10m Rest

12 minutes AMRAP

250m row
12 KB swings
10 Box Jumps
8 Pull-ups

Yes, bench press. A lot of people don’t like programming it, however, I still feel it is an important pressing movement to keep in your arsenal in case you need it. Use a spotter or bail out bars, especially at the above set/rep scheme where power application under fatigue is kicking in. Rest a few minutes then blast through the MetCon portion for and end to the madness. Post times to comments.

3-2-1…GO!

You will NEVER look like this at King CF...

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.


To Sum it all up:

Practice what you suck at!!!!!!!!

You will NEVER look like this at King CF...

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.


To Sum it all up:

Practice what you suck at!!!!!!!!

You will NEVER look like this at King CF...

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.


To Sum it all up:

Practice what you suck at!!!!!!!!

You will NEVER look like this at King CF...

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, speed, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body.

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system.

Power and speed are adaptations of both training AND practice.

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.


To Sum it all up:

Practice what you suck at!!!!!!!!

032409 WOD

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

032409 WOD

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

032409 WOD

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

032409 WOD

Row 500
40 Air Squats
30 Situps
20 Pushups
10 Pullups
2 Rounds for Time

King CF on the big screen...

This weekend King CF had the pleasure of meeting Sevan Matossian, director/producer for various independent films including "Every Second Counts" and "Pulling John".

We met them at the Harbor Steps in Downtown Seattle during our WOD on Saturday and convinced them to stop by our "box" on Sunday for our morning session. Keep an eye out on the CF main site. You might see us doing our thing...

King CF on the big screen...

This weekend King CF had the pleasure of meeting Sevan Matossian, director/producer for various independent films including "Every Second Counts" and "Pulling John".

We met them at the Harbor Steps in Downtown Seattle during our WOD on Saturday and convinced them to stop by our "box" on Sunday for our morning session. Keep an eye out on the CF main site. You might see us doing our thing...

King CF on the big screen...

This weekend King CF had the pleasure of meeting Sevan Matossian, director/producer for various independent films including "Every Second Counts" and "Pulling John".

We met them at the Harbor Steps in Downtown Seattle during our WOD on Saturday and convinced them to stop by our "box" on Sunday for our morning session. Keep an eye out on the CF main site. You might see us doing our thing...

King CF on the big screen...

This weekend King CF had the pleasure of meeting Sevan Matossian, director/producer for various independent films including "Every Second Counts" and "Pulling John".

We met them at the Harbor Steps in Downtown Seattle during our WOD on Saturday and convinced them to stop by our "box" on Sunday for our morning session. Keep an eye out on the CF main site. You might see us doing our thing...

032309 WOD

Row (Calories)
Thruster (2 x 25)
Pullups
KB Swing (24/16)
21-15-9

032309 WOD

Row (Calories)
Thruster (2 x 25)
Pullups
KB Swing (24/16)
21-15-9

032309 WOD

Row (Calories)
Thruster (2 x 25)
Pullups
KB Swing (24/16)
21-15-9

032309 WOD

Row (Calories)
Thruster (2 x 25)
Pullups
KB Swing (24/16)
21-15-9

Happy Birthday Glen!!!

Happy Birthday Glen!!!

Happy Birthday Glen!!!

Happy Birthday Glen!!!

032209 WOD

"Baseline Gone Bad"

Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 Rounds for Time. Rest 1 minute between rounds.

Quite a few people with only 2 rowing machines so the rule was that you had to do at least one of each and if the rower was busy you could run. Like FGB we rested for 1 minute between each set and that was one fast minute.

032209 WOD

"Baseline Gone Bad"

Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 Rounds for Time. Rest 1 minute between rounds.

Quite a few people with only 2 rowing machines so the rule was that you had to do at least one of each and if the rower was busy you could run. Like FGB we rested for 1 minute between each set and that was one fast minute.

032209 WOD

"Baseline Gone Bad"

Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 Rounds for Time. Rest 1 minute between rounds.

Quite a few people with only 2 rowing machines so the rule was that you had to do at least one of each and if the rower was busy you could run. Like FGB we rested for 1 minute between each set and that was one fast minute.

032209 WOD

"Baseline Gone Bad"

Row 500m
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 Rounds for Time. Rest 1 minute between rounds.

Quite a few people with only 2 rowing machines so the rule was that you had to do at least one of each and if the rower was busy you could run. Like FGB we rested for 1 minute between each set and that was one fast minute.

Harbor Steps & Ipanema

Click on picture above to view more pictures.

Harbor Steps & Ipanema

Click on picture above to view more pictures.

Harbor Steps & Ipanema

Click on picture above to view more pictures.

Harbor Steps & Ipanema

Click on picture above to view more pictures.

Gym is closed on Saturday, March 21

We'll be at the Harbor Steps in Downtown Seattle doing "Donkey Kong" with our friends at Foundation CrossFit and gettin' our grub on at Ipanema. Hope to see y'all on Sunday!

Gym is closed on Saturday, March 21

We'll be at the Harbor Steps in Downtown Seattle doing "Donkey Kong" with our friends at Foundation CrossFit and gettin' our grub on at Ipanema. Hope to see y'all on Sunday!

Gym is closed on Saturday, March 21

We'll be at the Harbor Steps in Downtown Seattle doing "Donkey Kong" with our friends at Foundation CrossFit and gettin' our grub on at Ipanema. Hope to see y'all on Sunday!

Gym is closed on Saturday, March 21

We'll be at the Harbor Steps in Downtown Seattle doing "Donkey Kong" with our friends at Foundation CrossFit and gettin' our grub on at Ipanema. Hope to see y'all on Sunday!

032009

Make up a missed workout or rest day.




031909 from Glen Dosono on Vimeo.

032009

Make up a missed workout or rest day.




031909 from Glen Dosono on Vimeo.

032009

Make up a missed workout or rest day.




031909 from Glen Dosono on Vimeo.

032009

Make up a missed workout or rest day.




031909 from Glen Dosono on Vimeo.

This is how we get buff!

This is the trainers' workout when y'all leave the gym. Don't hate - we gotta get our workout on too...

This is how we get buff!

This is the trainers' workout when y'all leave the gym. Don't hate - we gotta get our workout on too...

This is how we get buff!

This is the trainers' workout when y'all leave the gym. Don't hate - we gotta get our workout on too...

This is how we get buff!

This is the trainers' workout when y'all leave the gym. Don't hate - we gotta get our workout on too...

031909 WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

031909 WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

031909 WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

031909 WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

DEADLIFTS Prior to the WOD

The King Crossfit 300

25 Pullups
50 Box Jumps
50 Pushups
50 Situps
50 KB Swings(35)
50 Cal on Rower
25 Pullups
1 Round for Time

Just a reminder to get your Brackets Completed

DEADLIFTS Prior to the WOD

The King Crossfit 300

25 Pullups
50 Box Jumps
50 Pushups
50 Situps
50 KB Swings(35)
50 Cal on Rower
25 Pullups
1 Round for Time

Just a reminder to get your Brackets Completed

DEADLIFTS Prior to the WOD

The King Crossfit 300

25 Pullups
50 Box Jumps
50 Pushups
50 Situps
50 KB Swings(35)
50 Cal on Rower
25 Pullups
1 Round for Time

Just a reminder to get your Brackets Completed

DEADLIFTS Prior to the WOD

The King Crossfit 300

25 Pullups
50 Box Jumps
50 Pushups
50 Situps
50 KB Swings(35)
50 Cal on Rower
25 Pullups
1 Round for Time

Just a reminder to get your Brackets Completed

We Are King...

King CrossFit from Ronald Antonio on Vimeo.

We Are King...

King CrossFit from Ronald Antonio on Vimeo.

We Are King...

King CrossFit from Ronald Antonio on Vimeo.

We Are King...

King CrossFit from Ronald Antonio on Vimeo.

Who's Down to do a WOD at Harbour Steps on Saturday?

Andrew Bueno, with Foundation CrossFit graciously invited us to join his crew on Saturday, March 21 @ 11am to do a WOD at the Harbour Steps in Downtown Seattle. Click on the following link for more information. http://foundationfitness.blogspot.com/2009/03/donkey-kong-rodizio-part-deux.html

Here's a video of the WOD we'll be doing.



We can meet up at my (Glen's) house and carpool. Everyone must wear there King CrossFit t-shirt. If you don't have one - you better get one! A photographer from The Seattle Times will be there so we need to represent. We will have lunch at Ipanema afterwards. Let us know if you can make it...

Who's Down to do a WOD at Harbour Steps on Saturday?

Andrew Bueno, with Foundation CrossFit graciously invited us to join his crew on Saturday, March 21 @ 11am to do a WOD at the Harbour Steps in Downtown Seattle. Click on the following link for more information. http://foundationfitness.blogspot.com/2009/03/donkey-kong-rodizio-part-deux.html

Here's a video of the WOD we'll be doing.



We can meet up at my (Glen's) house and carpool. Everyone must wear there King CrossFit t-shirt. If you don't have one - you better get one! A photographer from The Seattle Times will be there so we need to represent. We will have lunch at Ipanema afterwards. Let us know if you can make it...

Who's Down to do a WOD at Harbour Steps on Saturday?

Andrew Bueno, with Foundation CrossFit graciously invited us to join his crew on Saturday, March 21 @ 11am to do a WOD at the Harbour Steps in Downtown Seattle. Click on the following link for more information. http://foundationfitness.blogspot.com/2009/03/donkey-kong-rodizio-part-deux.html

Here's a video of the WOD we'll be doing.



We can meet up at my (Glen's) house and carpool. Everyone must wear there King CrossFit t-shirt. If you don't have one - you better get one! A photographer from The Seattle Times will be there so we need to represent. We will have lunch at Ipanema afterwards. Let us know if you can make it...

Who's Down to do a WOD at Harbour Steps on Saturday?

Andrew Bueno, with Foundation CrossFit graciously invited us to join his crew on Saturday, March 21 @ 11am to do a WOD at the Harbour Steps in Downtown Seattle. Click on the following link for more information. http://foundationfitness.blogspot.com/2009/03/donkey-kong-rodizio-part-deux.html

Here's a video of the WOD we'll be doing.



We can meet up at my (Glen's) house and carpool. Everyone must wear there King CrossFit t-shirt. If you don't have one - you better get one! A photographer from The Seattle Times will be there so we need to represent. We will have lunch at Ipanema afterwards. Let us know if you can make it...

Funny stuff...

Sorry not CrossFit related, but gave me a laugh!

See more funny videos and funny pictures at CollegeHumor.

Funny stuff...

Sorry not CrossFit related, but gave me a laugh!

See more funny videos and funny pictures at CollegeHumor.

Funny stuff...

Sorry not CrossFit related, but gave me a laugh!

See more funny videos and funny pictures at CollegeHumor.

Funny stuff...

Sorry not CrossFit related, but gave me a laugh!

See more funny videos and funny pictures at CollegeHumor.

031709 WOD

Row 250
25 Pullups
25 Box Jumps
25 Push Press (75)
4 Rounds for Time

031709 WOD

Row 250
25 Pullups
25 Box Jumps
25 Push Press (75)
4 Rounds for Time

031709 WOD

Row 250
25 Pullups
25 Box Jumps
25 Push Press (75)
4 Rounds for Time

031709 WOD

Row 250
25 Pullups
25 Box Jumps
25 Push Press (75)
4 Rounds for Time

Taking Seconds

In our sport, power output is the name of the game. We’re trying to do as much work as possible in as little time as possible, chasing reduced WOD times at ever-increasing loads.

This pursuit has some quirks. Becoming a good CrossFitter is not simply a matter of flying out of the gate and keeping a breakneck pace. In some instances, this practice can be detrimental to overall power output, causing excessive metabolic waste buildup and slower overall times. In other instances, it can be the difference between a decent time and a truly great performance. The key to good WOD times is recognizing the fundamental attributes of a given workout and modulating pace accordingly.

Determining the proper pace for any given workout depends on the relationship between load, volume, and your maximum effort results for the movements involved, as well as your desired time.

Let’s say that I’m trying to determine proper pacing for “Angie”, a bodyweight suffer-fest requiring 100 pull-ups, 100 pushups, 100 sit-ups, and 100 squats. First, I need to establish a target time, presumably a personal record. I did this yesterday, choosing twenty minutes as my goal.

On a per repetition basis, this means I would need to do 400 reps in 20 minutes, or one rep every three seconds. Unless I happened to possess the superhuman ability to perform 100 unbroken pull-ups, 100 unbroken pushups, 100 unbroken sit-ups, and 100 unbroken squats, this is out of the question, as I would have to be working constantly. Therefore, I’ll need to examine the workout on more piecemeal basis.

I can break my twenty-minute goal into quarters, looking to complete each set of movements within five minutes. This works out nicely, dictating that I complete 20 repetitions each minute for each exercise. Suddenly, my goal looks much easier to achieve, and doesn’t demand a non-stop effort.

I know that I can bang out sets of 10 pull-ups indefinitely, assuming I have adequate rest between sets. Further, I know that 10 pull-ups takes me about 15 seconds, and I need to complete two of these sets per minute to meet my prescribed pace of twenty reps per minute. This effectively leaves me with 15 seconds of work followed by 15 seconds of rest, repeated for five minutes.

I’ll repeat this process for each of the remaining movements. Simply, I’m looking to pick a set/rep/rest scheme that keeps me below my lactic acid threshold while simultaneously meeting my time goal. Should I exceed my lactic acid threshold, my sets of 10 will turn into singles in very short order, and my WOD time will grow exponentially. You may have to get a bit creative to shoehorn your reps into your time goal, but doing so will help you maintain a consistently high power output.

After I've determined my breakdown for each movement, I hit the START button on my Ironman and actually attempt to keep my defined paces. After each set, I keep to the prescribed rest period, forcing myself to resume exercise when the rest is over.

"Angie" was done in 19:06.

Some folks may scoff at my analytical approach to exercise, but it offers some gems, regardless of your ability to add, divide, and plan. First, keep a watch on your wrist, and prescribe your rest times. All of us have experienced the time-distorting effect of lactic acid buildup, taking prolonged rest breaks with the distinct impression that they lasted all of ten seconds. Avoid this time-robber by keeping your eyes on the watch.

Second, stay below your lactic acid threshold. If you have to strain for a rep and it wasn’t the last one, it wasn’t worth it. You’re imposing neurological fatigue, ensuring that your next set will be shorter than the one before it. You may also fail to complete the rep despite all that effort, leaving you in the same position as an individual who never attempted the rep in the first place.

Obviously, the end goal of CrossFit is to do everything unbroken and at high speed. There are about four CrossFitters in the world who do this consistently, and I’m betting you’re not one of them. These men and women push their limits, but they have an acute understanding of where those limits are, allowing themselves to work as hard as possible without hitting the wall.

Intelligent planning will allow you to set personal record after personal record. You may not feel like a hard-charger every time you hit the gym, but your fitness will skyrocket.

The Plan:

1. Pick a target time.
2. Divide your target time into smaller segments, determining the number of reps you must complete per segment to meet your target time.
3. Determine the number of reps you can complete while staying below your lactic acid threshold, and establish an approximate time for each of these sub-threshold sets. Multiply this time by the number of sets you must complete within each segment. This gives your working time per segment.
4. Subtract your working time per segment from the total time per segment to establish your available rest period.
5. Allocate this rest period as necessary.
6. Give it hell!

-Courtesy of Again Faster.

Taking Seconds

In our sport, power output is the name of the game. We’re trying to do as much work as possible in as little time as possible, chasing reduced WOD times at ever-increasing loads.

This pursuit has some quirks. Becoming a good CrossFitter is not simply a matter of flying out of the gate and keeping a breakneck pace. In some instances, this practice can be detrimental to overall power output, causing excessive metabolic waste buildup and slower overall times. In other instances, it can be the difference between a decent time and a truly great performance. The key to good WOD times is recognizing the fundamental attributes of a given workout and modulating pace accordingly.

Determining the proper pace for any given workout depends on the relationship between load, volume, and your maximum effort results for the movements involved, as well as your desired time.

Let’s say that I’m trying to determine proper pacing for “Angie”, a bodyweight suffer-fest requiring 100 pull-ups, 100 pushups, 100 sit-ups, and 100 squats. First, I need to establish a target time, presumably a personal record. I did this yesterday, choosing twenty minutes as my goal.

On a per repetition basis, this means I would need to do 400 reps in 20 minutes, or one rep every three seconds. Unless I happened to possess the superhuman ability to perform 100 unbroken pull-ups, 100 unbroken pushups, 100 unbroken sit-ups, and 100 unbroken squats, this is out of the question, as I would have to be working constantly. Therefore, I’ll need to examine the workout on more piecemeal basis.

I can break my twenty-minute goal into quarters, looking to complete each set of movements within five minutes. This works out nicely, dictating that I complete 20 repetitions each minute for each exercise. Suddenly, my goal looks much easier to achieve, and doesn’t demand a non-stop effort.

I know that I can bang out sets of 10 pull-ups indefinitely, assuming I have adequate rest between sets. Further, I know that 10 pull-ups takes me about 15 seconds, and I need to complete two of these sets per minute to meet my prescribed pace of twenty reps per minute. This effectively leaves me with 15 seconds of work followed by 15 seconds of rest, repeated for five minutes.

I’ll repeat this process for each of the remaining movements. Simply, I’m looking to pick a set/rep/rest scheme that keeps me below my lactic acid threshold while simultaneously meeting my time goal. Should I exceed my lactic acid threshold, my sets of 10 will turn into singles in very short order, and my WOD time will grow exponentially. You may have to get a bit creative to shoehorn your reps into your time goal, but doing so will help you maintain a consistently high power output.

After I've determined my breakdown for each movement, I hit the START button on my Ironman and actually attempt to keep my defined paces. After each set, I keep to the prescribed rest period, forcing myself to resume exercise when the rest is over.

"Angie" was done in 19:06.

Some folks may scoff at my analytical approach to exercise, but it offers some gems, regardless of your ability to add, divide, and plan. First, keep a watch on your wrist, and prescribe your rest times. All of us have experienced the time-distorting effect of lactic acid buildup, taking prolonged rest breaks with the distinct impression that they lasted all of ten seconds. Avoid this time-robber by keeping your eyes on the watch.

Second, stay below your lactic acid threshold. If you have to strain for a rep and it wasn’t the last one, it wasn’t worth it. You’re imposing neurological fatigue, ensuring that your next set will be shorter than the one before it. You may also fail to complete the rep despite all that effort, leaving you in the same position as an individual who never attempted the rep in the first place.

Obviously, the end goal of CrossFit is to do everything unbroken and at high speed. There are about four CrossFitters in the world who do this consistently, and I’m betting you’re not one of them. These men and women push their limits, but they have an acute understanding of where those limits are, allowing themselves to work as hard as possible without hitting the wall.

Intelligent planning will allow you to set personal record after personal record. You may not feel like a hard-charger every time you hit the gym, but your fitness will skyrocket.

The Plan:

1. Pick a target time.
2. Divide your target time into smaller segments, determining the number of reps you must complete per segment to meet your target time.
3. Determine the number of reps you can complete while staying below your lactic acid threshold, and establish an approximate time for each of these sub-threshold sets. Multiply this time by the number of sets you must complete within each segment. This gives your working time per segment.
4. Subtract your working time per segment from the total time per segment to establish your available rest period.
5. Allocate this rest period as necessary.
6. Give it hell!

-Courtesy of Again Faster.

Taking Seconds

In our sport, power output is the name of the game. We’re trying to do as much work as possible in as little time as possible, chasing reduced WOD times at ever-increasing loads.

This pursuit has some quirks. Becoming a good CrossFitter is not simply a matter of flying out of the gate and keeping a breakneck pace. In some instances, this practice can be detrimental to overall power output, causing excessive metabolic waste buildup and slower overall times. In other instances, it can be the difference between a decent time and a truly great performance. The key to good WOD times is recognizing the fundamental attributes of a given workout and modulating pace accordingly.

Determining the proper pace for any given workout depends on the relationship between load, volume, and your maximum effort results for the movements involved, as well as your desired time.

Let’s say that I’m trying to determine proper pacing for “Angie”, a bodyweight suffer-fest requiring 100 pull-ups, 100 pushups, 100 sit-ups, and 100 squats. First, I need to establish a target time, presumably a personal record. I did this yesterday, choosing twenty minutes as my goal.

On a per repetition basis, this means I would need to do 400 reps in 20 minutes, or one rep every three seconds. Unless I happened to possess the superhuman ability to perform 100 unbroken pull-ups, 100 unbroken pushups, 100 unbroken sit-ups, and 100 unbroken squats, this is out of the question, as I would have to be working constantly. Therefore, I’ll need to examine the workout on more piecemeal basis.

I can break my twenty-minute goal into quarters, looking to complete each set of movements within five minutes. This works out nicely, dictating that I complete 20 repetitions each minute for each exercise. Suddenly, my goal looks much easier to achieve, and doesn’t demand a non-stop effort.

I know that I can bang out sets of 10 pull-ups indefinitely, assuming I have adequate rest between sets. Further, I know that 10 pull-ups takes me about 15 seconds, and I need to complete two of these sets per minute to meet my prescribed pace of twenty reps per minute. This effectively leaves me with 15 seconds of work followed by 15 seconds of rest, repeated for five minutes.

I’ll repeat this process for each of the remaining movements. Simply, I’m looking to pick a set/rep/rest scheme that keeps me below my lactic acid threshold while simultaneously meeting my time goal. Should I exceed my lactic acid threshold, my sets of 10 will turn into singles in very short order, and my WOD time will grow exponentially. You may have to get a bit creative to shoehorn your reps into your time goal, but doing so will help you maintain a consistently high power output.

After I've determined my breakdown for each movement, I hit the START button on my Ironman and actually attempt to keep my defined paces. After each set, I keep to the prescribed rest period, forcing myself to resume exercise when the rest is over.

"Angie" was done in 19:06.

Some folks may scoff at my analytical approach to exercise, but it offers some gems, regardless of your ability to add, divide, and plan. First, keep a watch on your wrist, and prescribe your rest times. All of us have experienced the time-distorting effect of lactic acid buildup, taking prolonged rest breaks with the distinct impression that they lasted all of ten seconds. Avoid this time-robber by keeping your eyes on the watch.

Second, stay below your lactic acid threshold. If you have to strain for a rep and it wasn’t the last one, it wasn’t worth it. You’re imposing neurological fatigue, ensuring that your next set will be shorter than the one before it. You may also fail to complete the rep despite all that effort, leaving you in the same position as an individual who never attempted the rep in the first place.

Obviously, the end goal of CrossFit is to do everything unbroken and at high speed. There are about four CrossFitters in the world who do this consistently, and I’m betting you’re not one of them. These men and women push their limits, but they have an acute understanding of where those limits are, allowing themselves to work as hard as possible without hitting the wall.

Intelligent planning will allow you to set personal record after personal record. You may not feel like a hard-charger every time you hit the gym, but your fitness will skyrocket.

The Plan:

1. Pick a target time.
2. Divide your target time into smaller segments, determining the number of reps you must complete per segment to meet your target time.
3. Determine the number of reps you can complete while staying below your lactic acid threshold, and establish an approximate time for each of these sub-threshold sets. Multiply this time by the number of sets you must complete within each segment. This gives your working time per segment.
4. Subtract your working time per segment from the total time per segment to establish your available rest period.
5. Allocate this rest period as necessary.
6. Give it hell!

-Courtesy of Again Faster.