Foote's CrossFit Daily: June 2009

Tuesday, June 30, 2009

Our newest members!

King CrossFit welcomes our newest members:
Christina Rios
Patrik & Joe Alfonso
Shawna Dias
Peter Martin
Christina Kirby
Gretchen Fulmer
Jenifer Morris
Brianna Gough
Tim Smith
Stacy and Ben Waffle
Mark Kaseumsouk
Don Dunning
James Moquin

Tuesday Pics

Our newest members!

06/30/09 Tuesday Wod

Warm Up:
300M Run
25 Push Ups
25 KB Swings
2 RDS

Team WOD!!!!!
4 Person Team (If 5 person team include a rest station)
Row for Calories
Wall Ball
Pull Ups
Box Jumps
In "28" Minutes count the number of Calories, Wall Balls, Pull Ups, and Box Jumps your team accumulated. Everyone must rotate to a different station after 15 Calories.

3,2,1 GO!!!!

06/30/09 Tuesday Wod

Monday, June 29, 2009

06/29/2009 Pics

062909

WARM UP

Overhead Squats - 5-5-5
or
Overhead Squats Practice 15 - 20 minutes:
Start with PVC and work your way up to the Olympic bar.

This is one of my favorite videos, Nicole weighs about 115lbs, the weight she is lifting is 95lbs...lets see if you can beat her.

WOD

4 rounds of:
400 Meter Sprint
rest 3-4 minutes in between rounds...runs are MAX effort each round!!!
Add times of each round for total time.

062909

Sunday, June 28, 2009

062809

Rest Day. Or make up a missed workout!

Sunday morning pics with the Antonio family & friends.

062809

Rest Day. Or make up a missed workout!

Sunday morning pics with the Antonio family & friends.

062809

Rest Day. Or make up a missed workout!

Sunday morning pics with the Antonio family & friends.

062809

Rest Day. Or make up a missed workout!

Sunday morning pics with the Antonio family & friends.

Saturday, June 27, 2009

Pics from Saturday

Pics from Friday

A tribute to MJ "Smooth Criminal" ANNIE CrossFit style covered by Alien Ant Farm

06/27/09
WARM UP
400m Jog
10 Jumping Squat
50 Double Unders / 100 Singles

WOD
100ft. Walking Lunge
21 Pull ups
21 Sit ups
21 Push ups
100ft. Walking Lunge
18 Pull ups
18 Sit ups
18 Push ups
100ft. Walking Lunge
15 Pull ups
15 Sit ups
15 Push ups
100ft. Walking Lunge
12 Pull ups
12 Sit ups
12 Push ups
100ft. Walking Lunge
9 Pull ups
9 Sit ups
9 Push ups
100ft. Walking Lunge
6 Pull ups
6 Sit ups
6 Push ups

Cool Down
Practice PVC Clean

A tribute to MJ "Smooth Criminal" ANNIE CrossFit style covered by Alien Ant Farm

Friday, June 26, 2009

Friday WOD 06/26/09

Warm Up:
300M Run
Dumbbell Presses
3 RDS

WOD
5 Thrusters (95lbs/65lbs)
7 Hang Cleans (95lbs/65lbs)
10 Sumo High Pulls (75lbs/50lbs)

Max rounds in 20 minutes
Scale the weight and time as needed.

Cool Down
50 KB Swings

Friday WOD 06/26/09

Thursday, June 25, 2009

Thursday pics

WARM UP

Practice - PVC Pipe Cleans

WOD

5 rounds for time of:

10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges (5 each leg)
10 Jumping Squats
20 Push Ups

For added difficulty, do all squats and lunges with your hands behind your head.

Wednesday, June 24, 2009

Balance Challenge - Week 8

Great work to all the ladies who participated in our First Annual Balance Challenge! We enjoyed introducing CrossFit to you every Wednesday's (and Saturday's for many of you) for the past 8 weeks. Hopefully you learned some new things and benefited from the CrossFit workout program.

I'd like to congratulate Brenda Windhorn for winning the Balance Challenge contest! You look great! And to Lori Bentler for coming in 2nd place! Those extra workouts at the "box" have really paid off. Keep it up ladies!

Now that it's over, what are we going to do with ourselves on Wednesday's? Well...it's not over - we'll be at the "box" in Downtown Renton, Monday through Saturday. So, if you're feeling like you need a kick in the butt with your training you know where to find us. Speaking of which, I want to give a quick shout-out to the following ladies who have made a commitment to their health and well-being: Kim Powers, Brenda Windhorn, Kristen Little, Amy Weimar, Jade Garrison, Julianna Dauble, Erin McDonald, Merlita Schug, Trudy Schug, Melyssa Schug, Lisa Black, Lori Bentler, Linda Oberst & Tracie Russell. We love seeing you at King CrossFit on a consistent basis! For those of you who can't make it to the box for whatever reason, take what you've learned and implement it into a home workout program. And if you have any questions, feel free to give us a call or shoot us an email.

And finally, I'd be remiss not to mention our biggest advocates, Trudy Schug and the whole Schug crew. Thank you for coordinating this successful event and hopefully we can do this again soon!

Week 8 - Final WOD from Glen Dosono on Vimeo.

Week 8 - "A WOD to Remember"
1 mile run
100 kettlebell swings
200 push-ups
300 air-squats
400 jump ropes
1 mile run

Balance Challenge - Week 8

Week 8 - Final WOD from Glen Dosono on Vimeo.

Week 8 - "A WOD to Remember"
1 mile run
100 kettlebell swings
200 push-ups
300 air-squats
400 jump ropes
1 mile run

Balance Challenge - Week 8

Week 8 - Final WOD from Glen Dosono on Vimeo.

Week 8 - "A WOD to Remember"
1 mile run
100 kettlebell swings
200 push-ups
300 air-squats
400 jump ropes
1 mile run

Balance Challenge - Week 8

Week 8 - Final WOD from Glen Dosono on Vimeo.

Week 8 - "A WOD to Remember"
1 mile run
100 kettlebell swings
200 push-ups
300 air-squats
400 jump ropes
1 mile run

062409 WOD

Warm-up:
Run 800m

WOD:
Four rounds for time of:
25 KB swings (55/35)
20 Knees to Elbows
15 Med Ball Cleans
10 Burpees

Rest 5 to 10 minutes and finish off with a 500m row. Please keep track of your time as this will be your benchmark. Go hard!

Tuesday's Pics

062409 WOD

Tuesday's Pics

062409 WOD

Tuesday's Pics

062409 WOD

Tuesday's Pics

Tuesday, June 23, 2009

Carbs: Not the Enemy

Carbohydrates are the body's ideal fuel for most bodily functions. They supply the body with the energy needed for the muscles, brain, and central nervous system to function properly. The brain actually relies exclusively on carbohydrates to function.

Carbs are found in fruits, veggies, beans, dairy, foods made from grain, and sugar.

There are 3 types of carbs: simple, complex and indigestible (or fiber)

Simple carbohydrates are made of 1 or 2 sugar units and are broken down quickly by the body. Certain simple carbohydrate foods, like sugary donuts, cookies, cereals and granola bars can cause surges in blood sugar that increase your appetite and your risk for fat storage.

You know how when you are stuck at your desk and are starving and the only thing you can get your hands on is a candy bar, so you eat it? And maybe it fills you up for a second, if that, and then you want more food? That’s because candy is made of simple carbs that digest quickly, so your blood sugar soars, making you hungry again almost immediately.

Simple carbs have their purpose. Sometimes people need sugar to enter their blood stream fast, like diabetics. For the vast majority, however, you want to get your carbohydrates in the complex form.

Complex carbs are made up of many sugar units and are found in both natural and refined form. They are structurally more complex, so they take longer to break down in the digestive system. Complex carbs enter the blood stream gradually and trigger only a moderate rise in insulin, or blood sugar levels, which stabilizes appetite and results in less of the carbohydrates being stored as fat. Unrefined, or "whole grain" carbs are found in brown rice, whole wheat pasta and bread, and bran cereals. They also contain vitamins, minerals and fiber, which promote health.

The third kind of carbohydrates are indigestible, also known as fiber. The body cannot break down fiber into small enough pieces to absorb, so it isn’t an energy source, but it offers many nutrients and keeps you very full and…ahem…regular.

Generally, the less the food is processed, the more complex the carbohydrate is and the more fiber it contains. White rice is processed rice where the shell is taken off, which is where all the nutrients are. All brown rice is, is rice with the shell left on, so it has a lot of minerals and a lot of fiber.

A lot of companies are jumping on the whole wheat, whole grain bandwagon to try and push their products. In order to make sure they are actually a whole grain product, the first word on the ingredient list must be "whole." Legally, a manufacturer can call something wheat, without it being whole wheat, and in most cases it can be just as processed as white. When checking the ingredient list, make sure the first word is whole.

Carbs are not bad. Even simple carbs are not bad, they just have a specific function. Your body needs carbs to run properly. Carbohydrates are not the enemy, they are essential to keep your body running properly and to keep your appetite even to aid in weight loss. Picking the proper kind of carbohydrate is what’s important.

Carbs: Not the Enemy

A lot of our WODs have had running components lately, although the runs are somewhat short, we have not really discussed any tips on running. We spend a lot of time providing instructions on CrossFit type exercises and just send you on your way to the run portion. Below are a few great tips to keep in mind when running.

How to Run Properly (Tips by Maria O'Brien)

Step 1: Make sure your head and neck are properly aligned. Look forward while running, and focus on the horizon, moving your eyes back and forth occasionally to keep your neck from getting stiff. Avoid staring at your feet or the ground. Not only does this affect your posture, you might bump into something as you run.

Step 2: Keep your shoulders relaxed, level and low as you run. If you feel tension in your shoulders, or if you've been raising and tensing them, drop them and shake your arms out to relive the tension.

Step 3: Make sure your arms are not swinging across your chest. They should move front to back, the same direction as your legs. Avoid clenching your hands, and occasionally focus on relaxing your arms, which should be bent at the elbows.

Step 4: Stand tall as you run, keeping your core engaged and maintaining good posture with your back. Avoid slouching or allowing yourself to weaken in the torso.

Step 5: Allow the balls of your feet to hit the pavement first, rather than your toes or heels. Roll forward onto your toes and push off from the ground with effort. Keep your stride steady.

Additional Tips:

- Watch Olympic athletes run to get an idea of top running form and how to run properly.
- Don't bounce as you run. Avoid landing on your heels, as this is a natural way to brake or slow down.

WARM UP

2 Rounds
- 10 Burpees
- 10 Heavy Kettle bell swings

WOD

Team WOD - Teams of 4

5 rounds for time of:
- 100 meter sprint
- 100 pull ups
- 100 air squats
- 100 dips
- 100 meter sprint

All athletes sprint, when all members of the team have completed sprint, only one person is working at a time, and you can't move to the next exercise until rep scheme has been completed for that movement and finish with the sprint.

Monday, June 22, 2009

Monday AM & PM WOD pics

06/22/09 WOD

Warm Up:
2 Rounds
300 M Run
20 Air Squats
20 Push Ups

WOD:
1000m Row
15 Dead Lifts 185lbs men/135lbs women
50 Box Jumps
50 Air Squats
50 Push Ups
50 Lunges
800M Run
(Scale as needed.)

or Challenger WOD :
1000M Row
7 Dead Lifts 185lbs men/135lbs women
50 Box Jumps
7 Dead Lifts 185lbs men/135lbs women
50 Air Squats
7 Dead Lifts 185lbs men/135lbs women
50 Push ups
800M Run
(No Scaling)

3,2,1 GO!!!!
Cool Down
15 Sit Ups
10 Knees to Elbow
3 Rounds

06/22/09 WOD

3,2,1 GO!!!!
Cool Down
15 Sit Ups
10 Knees to Elbow
3 Rounds

06/22/09 WOD

3,2,1 GO!!!!
Cool Down
15 Sit Ups
10 Knees to Elbow
3 Rounds

06/22/09 WOD

3,2,1 GO!!!!
Cool Down
15 Sit Ups
10 Knees to Elbow
3 Rounds

Sunday, June 21, 2009

Rest Day

With all the hard work and time all of you have spent with us at the box, take today off and spend it with the family, or good friends. Go golf, play tennis, ride your bikes around Green Lake, take your dog for a long walk (throw in a couple of 400 meter sprints).

HAPPY FATHERS DAY to all the Dads outs there.

Thanks to our wives for allowing us the opportunity to follow this dream...

The only reason we are KINGS is because we married QUEENS.

Rest Day

HAPPY FATHER'S DAY KINGS!

Happy Father's Day to our kings Glen, Ron, Allen and Arvin! You men have alot of heart. You are the real thing! We've witnessed how your dedication and hard work has paid off. Your dreams are now a reality boys... congratulations!

HAPPY FATHER'S DAY KINGS!

Saturday, June 20, 2009

Fight Gone Bad

Great job to all of you who participated in this morning's WOD. My all time favorite - "Fight Gone Bad"!

Anyway, just want to share this video with you of two guys approaching "FGB" a little differently. These guys are some strong mo-fo's! The video takes a while to load, but for you hardcore crossfitters it's a good one to watch!

http://library.crossfit.com/premium/video/CFJ_AgainFaster_JIMIvsJOSH_FGB.wmv?e=1245533339&h=13df03ccc06048e9bde0979152083657

Fight Gone Bad

062009 WOD

Warm Up (3 rounds)

5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
25 Jump Rope

WOD:
"Fight Gone Bad"
We haven't done this WOD since the good 'ol garage days...

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.