Mental Toughness

In CrossFit, mental toughness is maybe even more important than your physical ability or God-given athletic talent. CrossFit requires mental toughness to be able to perform at YOUR peak level. As your performances improve, so too does your mental toughness—both in your workouts AND your everyday life! Some say mental toughness is inherent and some say it is learned. I say it is probably a little of both which means you can still improve yours no matter what level you already possess.

Here are some tips to help you get beyond those difficult points so that you may experience what you never thought possible and increase your mental toughness:
1. Psyche yourself up, not out. Think about what you need to do to complete the task at hand and NOT how hard or heavy it is going to be. Don’t let fear hinder or block your performance.
2. Don’t hang onto prior mistakes or failed attempts—use them as learning devices and stepping stones to success for your next try.
3. Set a goal like a pace time per round, completion of the WOD in under a certain amount of time, getting in a set number of reps completed before resting, giving yourself the best prep for your upcoming race, or even keeping a fellow Invictus member within your sights. Remind yourself of this when you want to stop.
4. Start next round or exercise BEFORE assessing if you need a rest. Getting in at least a couple of reps of the next task not only gives your mind a confidence boost but also gives your body a chance to assess if you still need the break. Sometimes moving in a different way can relieve some of the stress on your tired body parts.
5. The countdown—stick to it! If you do need to rest, no problem, but give yourself “the countdown” of a preset time limit in which you solemnly swear to restart your WOD.

When you realize that what you once thought was impossible is actually not, you will begin to see improved overall performance in your CrossFit workouts. And since mental toughness is a virtue that crosses many mediums, you should easily be able to relate your CrossFit experiences to your daily routine and enjoy improved performance in your quality of life with your newly acquired confidence and toughness.
-Written by Michele Vieux (Crossfit Invicus)

We wanted to see who could row a 2k under 7 minutes. Any takers? Interval training is broadly defined as periods of high intensity work followed by periods of rest or low activity. While improving performance, interval training also burns fat more effectively, and builds/maintains muscle mass better than traditional high volume low-intensity workouts.

WOD
100 Double Unders for time
Rest 2 minutes
1000m Row for time
Rest 2 minutes
*Repeat 2x's

If unable to do double unders, 400 singles instead. Post your times for each task to comments, we want to see them!

Mental Toughness

In CrossFit, mental toughness is maybe even more important than your physical ability or God-given athletic talent. CrossFit requires mental toughness to be able to perform at YOUR peak level. As your performances improve, so too does your mental toughness—both in your workouts AND your everyday life! Some say mental toughness is inherent and some say it is learned. I say it is probably a little of both which means you can still improve yours no matter what level you already possess.

Here are some tips to help you get beyond those difficult points so that you may experience what you never thought possible and increase your mental toughness:
1. Psyche yourself up, not out. Think about what you need to do to complete the task at hand and NOT how hard or heavy it is going to be. Don’t let fear hinder or block your performance.
2. Don’t hang onto prior mistakes or failed attempts—use them as learning devices and stepping stones to success for your next try.
3. Set a goal like a pace time per round, completion of the WOD in under a certain amount of time, getting in a set number of reps completed before resting, giving yourself the best prep for your upcoming race, or even keeping a fellow Invictus member within your sights. Remind yourself of this when you want to stop.
4. Start next round or exercise BEFORE assessing if you need a rest. Getting in at least a couple of reps of the next task not only gives your mind a confidence boost but also gives your body a chance to assess if you still need the break. Sometimes moving in a different way can relieve some of the stress on your tired body parts.
5. The countdown—stick to it! If you do need to rest, no problem, but give yourself “the countdown” of a preset time limit in which you solemnly swear to restart your WOD.

When you realize that what you once thought was impossible is actually not, you will begin to see improved overall performance in your CrossFit workouts. And since mental toughness is a virtue that crosses many mediums, you should easily be able to relate your CrossFit experiences to your daily routine and enjoy improved performance in your quality of life with your newly acquired confidence and toughness.
-Written by Michele Vieux (Crossfit Invicus)

We wanted to see who could row a 2k under 7 minutes. Any takers? Interval training is broadly defined as periods of high intensity work followed by periods of rest or low activity. While improving performance, interval training also burns fat more effectively, and builds/maintains muscle mass better than traditional high volume low-intensity workouts.

WOD
100 Double Unders for time
Rest 2 minutes
1000m Row for time
Rest 2 minutes
*Repeat 2x's

If unable to do double unders, 400 singles instead. Post your times for each task to comments, we want to see them!

Mental Toughness

In CrossFit, mental toughness is maybe even more important than your physical ability or God-given athletic talent. CrossFit requires mental toughness to be able to perform at YOUR peak level. As your performances improve, so too does your mental toughness—both in your workouts AND your everyday life! Some say mental toughness is inherent and some say it is learned. I say it is probably a little of both which means you can still improve yours no matter what level you already possess.

Here are some tips to help you get beyond those difficult points so that you may experience what you never thought possible and increase your mental toughness:
1. Psyche yourself up, not out. Think about what you need to do to complete the task at hand and NOT how hard or heavy it is going to be. Don’t let fear hinder or block your performance.
2. Don’t hang onto prior mistakes or failed attempts—use them as learning devices and stepping stones to success for your next try.
3. Set a goal like a pace time per round, completion of the WOD in under a certain amount of time, getting in a set number of reps completed before resting, giving yourself the best prep for your upcoming race, or even keeping a fellow Invictus member within your sights. Remind yourself of this when you want to stop.
4. Start next round or exercise BEFORE assessing if you need a rest. Getting in at least a couple of reps of the next task not only gives your mind a confidence boost but also gives your body a chance to assess if you still need the break. Sometimes moving in a different way can relieve some of the stress on your tired body parts.
5. The countdown—stick to it! If you do need to rest, no problem, but give yourself “the countdown” of a preset time limit in which you solemnly swear to restart your WOD.

When you realize that what you once thought was impossible is actually not, you will begin to see improved overall performance in your CrossFit workouts. And since mental toughness is a virtue that crosses many mediums, you should easily be able to relate your CrossFit experiences to your daily routine and enjoy improved performance in your quality of life with your newly acquired confidence and toughness.
-Written by Michele Vieux (Crossfit Invicus)

We wanted to see who could row a 2k under 7 minutes. Any takers? Interval training is broadly defined as periods of high intensity work followed by periods of rest or low activity. While improving performance, interval training also burns fat more effectively, and builds/maintains muscle mass better than traditional high volume low-intensity workouts.

WOD
100 Double Unders for time
Rest 2 minutes
1000m Row for time
Rest 2 minutes
*Repeat 2x's

If unable to do double unders, 400 singles instead. Post your times for each task to comments, we want to see them!

Mental Toughness

In CrossFit, mental toughness is maybe even more important than your physical ability or God-given athletic talent. CrossFit requires mental toughness to be able to perform at YOUR peak level. As your performances improve, so too does your mental toughness—both in your workouts AND your everyday life! Some say mental toughness is inherent and some say it is learned. I say it is probably a little of both which means you can still improve yours no matter what level you already possess.

Here are some tips to help you get beyond those difficult points so that you may experience what you never thought possible and increase your mental toughness:
1. Psyche yourself up, not out. Think about what you need to do to complete the task at hand and NOT how hard or heavy it is going to be. Don’t let fear hinder or block your performance.
2. Don’t hang onto prior mistakes or failed attempts—use them as learning devices and stepping stones to success for your next try.
3. Set a goal like a pace time per round, completion of the WOD in under a certain amount of time, getting in a set number of reps completed before resting, giving yourself the best prep for your upcoming race, or even keeping a fellow Invictus member within your sights. Remind yourself of this when you want to stop.
4. Start next round or exercise BEFORE assessing if you need a rest. Getting in at least a couple of reps of the next task not only gives your mind a confidence boost but also gives your body a chance to assess if you still need the break. Sometimes moving in a different way can relieve some of the stress on your tired body parts.
5. The countdown—stick to it! If you do need to rest, no problem, but give yourself “the countdown” of a preset time limit in which you solemnly swear to restart your WOD.

When you realize that what you once thought was impossible is actually not, you will begin to see improved overall performance in your CrossFit workouts. And since mental toughness is a virtue that crosses many mediums, you should easily be able to relate your CrossFit experiences to your daily routine and enjoy improved performance in your quality of life with your newly acquired confidence and toughness.
-Written by Michele Vieux (Crossfit Invicus)

We wanted to see who could row a 2k under 7 minutes. Any takers? Interval training is broadly defined as periods of high intensity work followed by periods of rest or low activity. While improving performance, interval training also burns fat more effectively, and builds/maintains muscle mass better than traditional high volume low-intensity workouts.

WOD
100 Double Unders for time
Rest 2 minutes
1000m Row for time
Rest 2 minutes
*Repeat 2x's

If unable to do double unders, 400 singles instead. Post your times for each task to comments, we want to see them!

Talking Rain

Big ups to Talking Rain for supplying us with several cases of water including ActivWater for the upcoming "Balance Challenge". Ron had the pleasure of meeting Nina Morrison and Sarah Gustat at Talking Rain headquarters. We hope to build our relationship with Talking Rain moving forward.

It's important to drink water throughout the day. A good goal is 8 - 16oz cups a day. When the temperature heats up to the 80's. Your body lose's a lot of water in the form of sweat. It is very important to replenish what you've lost.

Signs you need to drink more water:

1) You are getting headaches as it heats up

2) Cramps when you're working out

3) Your urine is dark yellow

4) You feel light headed

Go get yourself an ice cold refreshing bottle of Activ Water right now!

Talking Rain

Big ups to Talking Rain for supplying us with several cases of water including ActivWater for the upcoming "Balance Challenge". Ron had the pleasure of meeting Nina Morrison and Sarah Gustat at Talking Rain headquarters. We hope to build our relationship with Talking Rain moving forward.

It's important to drink water throughout the day. A good goal is 8 - 16oz cups a day. When the temperature heats up to the 80's. Your body lose's a lot of water in the form of sweat. It is very important to replenish what you've lost.

Signs you need to drink more water:

1) You are getting headaches as it heats up

2) Cramps when you're working out

3) Your urine is dark yellow

4) You feel light headed

Go get yourself an ice cold refreshing bottle of Activ Water right now!

Talking Rain

Big ups to Talking Rain for supplying us with several cases of water including ActivWater for the upcoming "Balance Challenge". Ron had the pleasure of meeting Nina Morrison and Sarah Gustat at Talking Rain headquarters. We hope to build our relationship with Talking Rain moving forward.

It's important to drink water throughout the day. A good goal is 8 - 16oz cups a day. When the temperature heats up to the 80's. Your body lose's a lot of water in the form of sweat. It is very important to replenish what you've lost.

Signs you need to drink more water:

1) You are getting headaches as it heats up

2) Cramps when you're working out

3) Your urine is dark yellow

4) You feel light headed

Go get yourself an ice cold refreshing bottle of Activ Water right now!

Talking Rain

Big ups to Talking Rain for supplying us with several cases of water including ActivWater for the upcoming "Balance Challenge". Ron had the pleasure of meeting Nina Morrison and Sarah Gustat at Talking Rain headquarters. We hope to build our relationship with Talking Rain moving forward.

It's important to drink water throughout the day. A good goal is 8 - 16oz cups a day. When the temperature heats up to the 80's. Your body lose's a lot of water in the form of sweat. It is very important to replenish what you've lost.

Signs you need to drink more water:

1) You are getting headaches as it heats up

2) Cramps when you're working out

3) Your urine is dark yellow

4) You feel light headed

Go get yourself an ice cold refreshing bottle of Activ Water right now!

"Balance Daniel-San..."

Only 3 days until the "Balance Challenge" at Kent Station. For those of you who are planning to workout on Saturday please let us know so that we can assign a time slot for you. We will have WOD's every half hour from 11am to 4pm. Then afterwards we're headed across the street to the Showare Center for the Mixed-Martial Arts event aka "The Uprising". We will be warming up the fighters prior to the fight. If you're interested in purchasing some tickets please let us know.

"Balance Daniel-San..."

Only 3 days until the "Balance Challenge" at Kent Station. For those of you who are planning to workout on Saturday please let us know so that we can assign a time slot for you. We will have WOD's every half hour from 11am to 4pm. Then afterwards we're headed across the street to the Showare Center for the Mixed-Martial Arts event aka "The Uprising". We will be warming up the fighters prior to the fight. If you're interested in purchasing some tickets please let us know.

"Balance Daniel-San..."

Only 3 days until the "Balance Challenge" at Kent Station. For those of you who are planning to workout on Saturday please let us know so that we can assign a time slot for you. We will have WOD's every half hour from 11am to 4pm. Then afterwards we're headed across the street to the Showare Center for the Mixed-Martial Arts event aka "The Uprising". We will be warming up the fighters prior to the fight. If you're interested in purchasing some tickets please let us know.

"Balance Daniel-San..."

Only 3 days until the "Balance Challenge" at Kent Station. For those of you who are planning to workout on Saturday please let us know so that we can assign a time slot for you. We will have WOD's every half hour from 11am to 4pm. Then afterwards we're headed across the street to the Showare Center for the Mixed-Martial Arts event aka "The Uprising". We will be warming up the fighters prior to the fight. If you're interested in purchasing some tickets please let us know.

042909 WOD

For Time:

500m row

5 rounds of:

7 Push Press (115lbs)

10 Pull Ups (chest to bar)

30 Push Ups

End with:

500m row

Check out King Crossfit Athlete Trudy Schug and your four favorite coaches in the Kent Reporter.

http://www.pnwlocalnews.com/south_king/ken/news/43890592.html

042909 WOD

For Time:

500m row

5 rounds of:

7 Push Press (115lbs)

10 Pull Ups (chest to bar)

30 Push Ups

End with:

500m row

Check out King Crossfit Athlete Trudy Schug and your four favorite coaches in the Kent Reporter.

http://www.pnwlocalnews.com/south_king/ken/news/43890592.html

042909 WOD

For Time:

500m row

5 rounds of:

7 Push Press (115lbs)

10 Pull Ups (chest to bar)

30 Push Ups

End with:

500m row

Check out King Crossfit Athlete Trudy Schug and your four favorite coaches in the Kent Reporter.

http://www.pnwlocalnews.com/south_king/ken/news/43890592.html

042909 WOD

For Time:

500m row

5 rounds of:

7 Push Press (115lbs)

10 Pull Ups (chest to bar)

30 Push Ups

End with:

500m row

Check out King Crossfit Athlete Trudy Schug and your four favorite coaches in the Kent Reporter.

http://www.pnwlocalnews.com/south_king/ken/news/43890592.html

HAPPY BIRTHDAY MATEO!!!!

042809 WOD

Row 2000 meters then...

DEADLIFT

5-5-5-5-5

REST AND INCREASE WEIGHT BETWEEN EACH SET.

De-feat {di feet}
–verb (used with object)
1. to overcome in a contest, election, battle, etc.; prevail over; vanquish: They defeated the enemy. She defeated her brother at tennis.
2. to frustrate; thwart.
3. to eliminate or deprive of something expected: The early returns defeated his hopes of election.
4. Law. to annul.
–noun
5. the act of overcoming in a contest: an overwhelming defeat of all opposition.
6. an instance of defeat; setback: He considered his defeat a personal affront.
7. an overthrow or overturning; vanquishment: the defeat of a government.
8. a bringing to naught; frustration: the defeat of all his hopes and dreams.
9. the act or event of being bested; losing: Defeat is not something she abides easily.
10. Archaic. undoing; destruction; ruin.

Origin:

1325–75; ME defeten (v.) < class="ital-inline">desfait, ptp. of desfaire to undo, destroy < class="ital-inline">disfacere, equiv. to L dis- dis- ¹ + facere to do

Defeat can be a beautiful experience. Why? Because it provides us with an opportunity to develop courage. Or, as Confucius said, Our greatest glory is not in never falling, but in rising every time we fall. Anyone who has seen the movie Rocky can never forget the scene in which he continually rises after being knocked down in the ring over and over again. Bloodied and barely able to see, he continues to get up and stagger toward his opponent, while his manager shouts, Rocky, stay down! Stay down! (my favorite movie)
At one time we were all just like Rocky. As infants learning to walk we would just get up after each fall. We were courageous! What happened? Why did many of us change? Well, as infants, our parents encouraged us. That is, they brought out the courage that naturally resided in us. But as we grew and experienced the jeers instead of cheers of our peers, courage somehow got pushed into a corner of our psyche, and eventually we forgot ever having it.
Its time to say: I wont take it any more; Im going to reclaim my courage! The best way to begin is by realizing that defeat or failure is an event, not a person. In other words, if you were to try something new and fail 18 times in a row, you would not be a FAILURE, but a PERSON who has experienced defeat 18 times. Thats a big difference. So, if theres something you want to do and are unsuccessful, dust yourself off and try again! Remember, the only people who never fail are those who never try.

-Courtesy of Crossfit Unlimited

HAPPY BIRTHDAY MATEO!!!!

042809 WOD

Row 2000 meters then...

DEADLIFT

5-5-5-5-5

REST AND INCREASE WEIGHT BETWEEN EACH SET.

De-feat {di feet}
–verb (used with object)
1. to overcome in a contest, election, battle, etc.; prevail over; vanquish: They defeated the enemy. She defeated her brother at tennis.
2. to frustrate; thwart.
3. to eliminate or deprive of something expected: The early returns defeated his hopes of election.
4. Law. to annul.
–noun
5. the act of overcoming in a contest: an overwhelming defeat of all opposition.
6. an instance of defeat; setback: He considered his defeat a personal affront.
7. an overthrow or overturning; vanquishment: the defeat of a government.
8. a bringing to naught; frustration: the defeat of all his hopes and dreams.
9. the act or event of being bested; losing: Defeat is not something she abides easily.
10. Archaic. undoing; destruction; ruin.

Origin:

1325–75; ME defeten (v.) < class="ital-inline">desfait, ptp. of desfaire to undo, destroy < class="ital-inline">disfacere, equiv. to L dis- dis- ¹ + facere to do

Defeat can be a beautiful experience. Why? Because it provides us with an opportunity to develop courage. Or, as Confucius said, Our greatest glory is not in never falling, but in rising every time we fall. Anyone who has seen the movie Rocky can never forget the scene in which he continually rises after being knocked down in the ring over and over again. Bloodied and barely able to see, he continues to get up and stagger toward his opponent, while his manager shouts, Rocky, stay down! Stay down! (my favorite movie)
At one time we were all just like Rocky. As infants learning to walk we would just get up after each fall. We were courageous! What happened? Why did many of us change? Well, as infants, our parents encouraged us. That is, they brought out the courage that naturally resided in us. But as we grew and experienced the jeers instead of cheers of our peers, courage somehow got pushed into a corner of our psyche, and eventually we forgot ever having it.
Its time to say: I wont take it any more; Im going to reclaim my courage! The best way to begin is by realizing that defeat or failure is an event, not a person. In other words, if you were to try something new and fail 18 times in a row, you would not be a FAILURE, but a PERSON who has experienced defeat 18 times. Thats a big difference. So, if theres something you want to do and are unsuccessful, dust yourself off and try again! Remember, the only people who never fail are those who never try.

-Courtesy of Crossfit Unlimited

HAPPY BIRTHDAY MATEO!!!!

042809 WOD

Row 2000 meters then...

DEADLIFT

5-5-5-5-5

REST AND INCREASE WEIGHT BETWEEN EACH SET.

De-feat {di feet}
–verb (used with object)
1. to overcome in a contest, election, battle, etc.; prevail over; vanquish: They defeated the enemy. She defeated her brother at tennis.
2. to frustrate; thwart.
3. to eliminate or deprive of something expected: The early returns defeated his hopes of election.
4. Law. to annul.
–noun
5. the act of overcoming in a contest: an overwhelming defeat of all opposition.
6. an instance of defeat; setback: He considered his defeat a personal affront.
7. an overthrow or overturning; vanquishment: the defeat of a government.
8. a bringing to naught; frustration: the defeat of all his hopes and dreams.
9. the act or event of being bested; losing: Defeat is not something she abides easily.
10. Archaic. undoing; destruction; ruin.

Origin:

1325–75; ME defeten (v.) < class="ital-inline">desfait, ptp. of desfaire to undo, destroy < class="ital-inline">disfacere, equiv. to L dis- dis- ¹ + facere to do

Defeat can be a beautiful experience. Why? Because it provides us with an opportunity to develop courage. Or, as Confucius said, Our greatest glory is not in never falling, but in rising every time we fall. Anyone who has seen the movie Rocky can never forget the scene in which he continually rises after being knocked down in the ring over and over again. Bloodied and barely able to see, he continues to get up and stagger toward his opponent, while his manager shouts, Rocky, stay down! Stay down! (my favorite movie)
At one time we were all just like Rocky. As infants learning to walk we would just get up after each fall. We were courageous! What happened? Why did many of us change? Well, as infants, our parents encouraged us. That is, they brought out the courage that naturally resided in us. But as we grew and experienced the jeers instead of cheers of our peers, courage somehow got pushed into a corner of our psyche, and eventually we forgot ever having it.
Its time to say: I wont take it any more; Im going to reclaim my courage! The best way to begin is by realizing that defeat or failure is an event, not a person. In other words, if you were to try something new and fail 18 times in a row, you would not be a FAILURE, but a PERSON who has experienced defeat 18 times. Thats a big difference. So, if theres something you want to do and are unsuccessful, dust yourself off and try again! Remember, the only people who never fail are those who never try.

-Courtesy of Crossfit Unlimited

HAPPY BIRTHDAY MATEO!!!!

042809 WOD

Row 2000 meters then...

DEADLIFT

5-5-5-5-5

REST AND INCREASE WEIGHT BETWEEN EACH SET.

De-feat {di feet}
–verb (used with object)
1. to overcome in a contest, election, battle, etc.; prevail over; vanquish: They defeated the enemy. She defeated her brother at tennis.
2. to frustrate; thwart.
3. to eliminate or deprive of something expected: The early returns defeated his hopes of election.
4. Law. to annul.
–noun
5. the act of overcoming in a contest: an overwhelming defeat of all opposition.
6. an instance of defeat; setback: He considered his defeat a personal affront.
7. an overthrow or overturning; vanquishment: the defeat of a government.
8. a bringing to naught; frustration: the defeat of all his hopes and dreams.
9. the act or event of being bested; losing: Defeat is not something she abides easily.
10. Archaic. undoing; destruction; ruin.

Origin:

1325–75; ME defeten (v.) < class="ital-inline">desfait, ptp. of desfaire to undo, destroy < class="ital-inline">disfacere, equiv. to L dis- dis- ¹ + facere to do

Defeat can be a beautiful experience. Why? Because it provides us with an opportunity to develop courage. Or, as Confucius said, Our greatest glory is not in never falling, but in rising every time we fall. Anyone who has seen the movie Rocky can never forget the scene in which he continually rises after being knocked down in the ring over and over again. Bloodied and barely able to see, he continues to get up and stagger toward his opponent, while his manager shouts, Rocky, stay down! Stay down! (my favorite movie)
At one time we were all just like Rocky. As infants learning to walk we would just get up after each fall. We were courageous! What happened? Why did many of us change? Well, as infants, our parents encouraged us. That is, they brought out the courage that naturally resided in us. But as we grew and experienced the jeers instead of cheers of our peers, courage somehow got pushed into a corner of our psyche, and eventually we forgot ever having it.
Its time to say: I wont take it any more; Im going to reclaim my courage! The best way to begin is by realizing that defeat or failure is an event, not a person. In other words, if you were to try something new and fail 18 times in a row, you would not be a FAILURE, but a PERSON who has experienced defeat 18 times. Thats a big difference. So, if theres something you want to do and are unsuccessful, dust yourself off and try again! Remember, the only people who never fail are those who never try.

-Courtesy of Crossfit Unlimited

BALANCE CHALLENGE 2009 and Saturday WOD

Just a friendly reminder that the "Balance Challenge 2009" is on Saturday, May 2 at Kent Station. As many of you know, the group WOD will take place at that time so please make sure to let us know when you plan on showing up for the WOD.

BALANCE CHALLENGE 2009 and Saturday WOD

Just a friendly reminder that the "Balance Challenge 2009" is on Saturday, May 2 at Kent Station. As many of you know, the group WOD will take place at that time so please make sure to let us know when you plan on showing up for the WOD.

BALANCE CHALLENGE 2009 and Saturday WOD

Just a friendly reminder that the "Balance Challenge 2009" is on Saturday, May 2 at Kent Station. As many of you know, the group WOD will take place at that time so please make sure to let us know when you plan on showing up for the WOD.

BALANCE CHALLENGE 2009 and Saturday WOD

Just a friendly reminder that the "Balance Challenge 2009" is on Saturday, May 2 at Kent Station. As many of you know, the group WOD will take place at that time so please make sure to let us know when you plan on showing up for the WOD.

042709 WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

042709 WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

042709 WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

042709 WOD

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

042609

Make up a missed workout or rest day.

042609

Make up a missed workout or rest day.

042609

Make up a missed workout or rest day.

042609

Make up a missed workout or rest day.

042509 WOD

Tabata Something Else...

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

042509 WOD

Tabata Something Else...

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

042509 WOD

Tabata Something Else...

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

042509 WOD

Tabata Something Else...

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Pics from Friday AM WOD

Good work today Nancy! We'll see you at the "Balance Challenge" next month.

Pics from Friday AM WOD

Good work today Nancy! We'll see you at the "Balance Challenge" next month.

Pics from Friday AM WOD

Good work today Nancy! We'll see you at the "Balance Challenge" next month.

Pics from Friday AM WOD

Good work today Nancy! We'll see you at the "Balance Challenge" next month.

Rainier CrossFit in the house!

9AM WOD

Dan and Brian, trainers at Rainier CrossFit in Puyallup stopped by for our morning WOD. They killed our version of the "Donkey Kong" WOD. Good luck at the CrossFit NW Regional Qualifiers -- King CF will be cheering you on! Also, great job to Erin and first time crossfitter, Nancy!

PM WOD

Awesome job by Iris and Tracy, first time crossfitters! Hope to see you soon.

Rainier CrossFit in the house!

9AM WOD

Dan and Brian, trainers at Rainier CrossFit in Puyallup stopped by for our morning WOD. They killed our version of the "Donkey Kong" WOD. Good luck at the CrossFit NW Regional Qualifiers -- King CF will be cheering you on! Also, great job to Erin and first time crossfitter, Nancy!

PM WOD

Awesome job by Iris and Tracy, first time crossfitters! Hope to see you soon.

Rainier CrossFit in the house!

9AM WOD

Dan and Brian, trainers at Rainier CrossFit in Puyallup stopped by for our morning WOD. They killed our version of the "Donkey Kong" WOD. Good luck at the CrossFit NW Regional Qualifiers -- King CF will be cheering you on! Also, great job to Erin and first time crossfitter, Nancy!

PM WOD

Awesome job by Iris and Tracy, first time crossfitters! Hope to see you soon.

Rainier CrossFit in the house!

9AM WOD

Dan and Brian, trainers at Rainier CrossFit in Puyallup stopped by for our morning WOD. They killed our version of the "Donkey Kong" WOD. Good luck at the CrossFit NW Regional Qualifiers -- King CF will be cheering you on! Also, great job to Erin and first time crossfitter, Nancy!

PM WOD

Awesome job by Iris and Tracy, first time crossfitters! Hope to see you soon.

042309 WOD

For time:

10,9,8,7,6,5,4,3,2,1 reps of
Thrusters M:95 F:65
Burpees
Knees to Elbow

If unable to bring knees to elbows, scale movement by bringing knees as high as you can. If you have it, try going Toes to Bar.

This workout is dependent on how fast you are able to transition between movements. Get to 5's, then sprint to the finish!

042309 WOD

For time:

10,9,8,7,6,5,4,3,2,1 reps of
Thrusters M:95 F:65
Burpees
Knees to Elbow

If unable to bring knees to elbows, scale movement by bringing knees as high as you can. If you have it, try going Toes to Bar.

This workout is dependent on how fast you are able to transition between movements. Get to 5's, then sprint to the finish!

042309 WOD

For time:

10,9,8,7,6,5,4,3,2,1 reps of
Thrusters M:95 F:65
Burpees
Knees to Elbow

If unable to bring knees to elbows, scale movement by bringing knees as high as you can. If you have it, try going Toes to Bar.

This workout is dependent on how fast you are able to transition between movements. Get to 5's, then sprint to the finish!

042309 WOD

For time:

10,9,8,7,6,5,4,3,2,1 reps of
Thrusters M:95 F:65
Burpees
Knees to Elbow

If unable to bring knees to elbows, scale movement by bringing knees as high as you can. If you have it, try going Toes to Bar.

This workout is dependent on how fast you are able to transition between movements. Get to 5's, then sprint to the finish!

Pics & Video from Wednesday WOD

Untitled from Glen Dosono on Vimeo.

Pics & Video from Wednesday WOD

Untitled from Glen Dosono on Vimeo.

Pics & Video from Wednesday WOD

Untitled from Glen Dosono on Vimeo.

Pics & Video from Wednesday WOD

Untitled from Glen Dosono on Vimeo.

Crossed Up by CrossFit

Crossed Up by CrossFit
by Bryan Krahn

Crossed Up by CrossFit

Crossed Up by CrossFit
by Bryan Krahn

Crossed Up by CrossFit

Crossed Up by CrossFit
by Bryan Krahn

Crossed Up by CrossFit

Crossed Up by CrossFit
by Bryan Krahn

042209 WOD

50 Double Unders / 150 singles

5 Rds:
10 Pull Ups
15 KB swings (53#/35#)
20 Sit Ups

50 Double Unders / 150 singles

042209 WOD

50 Double Unders / 150 singles

5 Rds:
10 Pull Ups
15 KB swings (53#/35#)
20 Sit Ups

50 Double Unders / 150 singles

042209 WOD

50 Double Unders / 150 singles

5 Rds:
10 Pull Ups
15 KB swings (53#/35#)
20 Sit Ups

50 Double Unders / 150 singles

042209 WOD

50 Double Unders / 150 singles

5 Rds:
10 Pull Ups
15 KB swings (53#/35#)
20 Sit Ups

50 Double Unders / 150 singles

042109 WOD

Front Squat 3-3-3-1-1-1

Rest 5 to 10 minutes then:

7 Rounds for Time:
3 Hang Power Clean -95 lbs
5 Ring Dips
7 High Box Jumps -(30-38")

Front Squat ME (maximum effort) on the front end. Rest adequately in between sets and take your time to put up solid 1 RM’s at the end. Rest for a few minutes before hitting the MetCon.

042109 WOD

Front Squat 3-3-3-1-1-1

Rest 5 to 10 minutes then:

7 Rounds for Time:
3 Hang Power Clean -95 lbs
5 Ring Dips
7 High Box Jumps -(30-38")

Front Squat ME (maximum effort) on the front end. Rest adequately in between sets and take your time to put up solid 1 RM’s at the end. Rest for a few minutes before hitting the MetCon.

042109 WOD

Front Squat 3-3-3-1-1-1

Rest 5 to 10 minutes then:

7 Rounds for Time:
3 Hang Power Clean -95 lbs
5 Ring Dips
7 High Box Jumps -(30-38")

Front Squat ME (maximum effort) on the front end. Rest adequately in between sets and take your time to put up solid 1 RM’s at the end. Rest for a few minutes before hitting the MetCon.

042109 WOD

Front Squat 3-3-3-1-1-1

Rest 5 to 10 minutes then:

7 Rounds for Time:
3 Hang Power Clean -95 lbs
5 Ring Dips
7 High Box Jumps -(30-38")

Front Squat ME (maximum effort) on the front end. Rest adequately in between sets and take your time to put up solid 1 RM’s at the end. Rest for a few minutes before hitting the MetCon.

Paleo in a Nutshell

Paleo in a Nutshell

Paleo in a Nutshell

Paleo in a Nutshell

042009 WOD

Deadlift 5-5-5-5-5

Post loads to comments.

A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe

Deadlift Setup, Mark Rippetoe ...[wmv][mov]

Proper set-up for the Deadlift

Finisher:

3 rounds for time of:

25 sit-ups on GHD

25 back extensions

042009 WOD

Deadlift 5-5-5-5-5

Post loads to comments.

A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe

Deadlift Setup, Mark Rippetoe ...[wmv][mov]

Proper set-up for the Deadlift

Finisher:

3 rounds for time of:

25 sit-ups on GHD

25 back extensions

042009 WOD

Deadlift 5-5-5-5-5

Post loads to comments.

A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe

Deadlift Setup, Mark Rippetoe ...[wmv][mov]

Proper set-up for the Deadlift

Finisher:

3 rounds for time of:

25 sit-ups on GHD

25 back extensions

042009 WOD

Deadlift 5-5-5-5-5

Post loads to comments.

A New, Rather Long Analysis of the Deadlift, by Mark Rippetoe

Deadlift Setup, Mark Rippetoe ...[wmv][mov]

Proper set-up for the Deadlift

Finisher:

3 rounds for time of:

25 sit-ups on GHD

25 back extensions

Morning WOD's anyone???

King CrossFit will be offering 9am classes Monday through Friday starting Tuesday, April 21st. Please RSVP via email or text message the night before the WOD you plan to attend. Once we move into our new "box" we plan on having WOD's as early as 6am for you early birds. Also, keep in mind that we've added additional evening WOD's on Tuesday & Thursday.

Morning WOD's anyone???

King CrossFit will be offering 9am classes Monday through Friday starting Tuesday, April 21st. Please RSVP via email or text message the night before the WOD you plan to attend. Once we move into our new "box" we plan on having WOD's as early as 6am for you early birds. Also, keep in mind that we've added additional evening WOD's on Tuesday & Thursday.

Morning WOD's anyone???

King CrossFit will be offering 9am classes Monday through Friday starting Tuesday, April 21st. Please RSVP via email or text message the night before the WOD you plan to attend. Once we move into our new "box" we plan on having WOD's as early as 6am for you early birds. Also, keep in mind that we've added additional evening WOD's on Tuesday & Thursday.

Morning WOD's anyone???

King CrossFit will be offering 9am classes Monday through Friday starting Tuesday, April 21st. Please RSVP via email or text message the night before the WOD you plan to attend. Once we move into our new "box" we plan on having WOD's as early as 6am for you early birds. Also, keep in mind that we've added additional evening WOD's on Tuesday & Thursday.