07/31/2009
Friday, July 31, 2009
07/31/09
Enough fun in the Sun. It's time to get back to Work!!!!
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
07/31/09
Enough fun in the Sun. It's time to get back to Work!!!!
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
07/31/09
Enough fun in the Sun. It's time to get back to Work!!!!
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
07/31/09
Enough fun in the Sun. It's time to get back to Work!!!!
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
Friday's WOD:
Warm Up
500M Row
35 Double Unders (125 Singles)
WOD:
400M Run
15 KB Swings (53lbM/35lbW)
9 Knees to Elbows
7 Thrusters (95lbM/65lbW)
4rds for Time
3,2,1 GO!!!!!
Finisher:
40 Wall Ball for time.
Thursday, July 30, 2009
Thursday Pics 07/30/09
Pictures from Day 2 of the Slip and Slide.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
Thursday Pics 07/30/09
Pictures from Day 2 of the Slip and Slide.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
Thursday Pics 07/30/09
Pictures from Day 2 of the Slip and Slide.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
Thursday Pics 07/30/09
Pictures from Day 2 of the Slip and Slide.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
WOD:
25 KB Swings
10 Yard Lunges
15 Yard of Bear Crawl
30 Yard Sprint
25 Push Ups
4rds for Time
We finished it off with Hamburgers and Hot Dogs.
073009 WOD
Warm-up:
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
- squats
- Push-ups
- Ab-mat sit-ups
- double-unders (x4 if singles)
073009 WOD
Warm-up:
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
- squats
- Push-ups
- Ab-mat sit-ups
- double-unders (x4 if singles)
073009 WOD
Warm-up:
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
- squats
- Push-ups
- Ab-mat sit-ups
- double-unders (x4 if singles)
073009 WOD
Warm-up:
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
Run 700m
30 lunges (15 each leg)
WOD:
Complete 50/40/30/20/10 reps of :
- squats
- Push-ups
- Ab-mat sit-ups
- double-unders (x4 if singles)
Wednesday, July 29, 2009
072909
WARM UP
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
072909
WARM UP
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
072909
WARM UP
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
072909
WARM UP
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
Skill Practice:
10 min. of Med Ball Clean & Jerks
WOD (Morning)
Every minute for 15 minutes:
Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight
Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).
WOD (Evening)
5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down
Tuesday, July 28, 2009
Named WOD's & Benchmarks/PR
If you didn't already notice, the whiteboard with the "named WOD's" and benchmark workouts is finally up. Hopefully, in the next few weeks we can start filling it up. In order to be considered on the board you must:1. Perform the workout at King CrossFit (not at your home), and;
2. In the presence of at least one other person or videotaped.
We will only record the top five scores/times for men & women.
Named WOD's & Benchmarks/PR
If you didn't already notice, the whiteboard with the "named WOD's" and benchmark workouts is finally up. Hopefully, in the next few weeks we can start filling it up. In order to be considered on the board you must:1. Perform the workout at King CrossFit (not at your home), and;
2. In the presence of at least one other person or videotaped.
We will only record the top five scores/times for men & women.
Named WOD's & Benchmarks/PR
If you didn't already notice, the whiteboard with the "named WOD's" and benchmark workouts is finally up. Hopefully, in the next few weeks we can start filling it up. In order to be considered on the board you must:1. Perform the workout at King CrossFit (not at your home), and;
2. In the presence of at least one other person or videotaped.
We will only record the top five scores/times for men & women.
Named WOD's & Benchmarks/PR
If you didn't already notice, the whiteboard with the "named WOD's" and benchmark workouts is finally up. Hopefully, in the next few weeks we can start filling it up. In order to be considered on the board you must:1. Perform the workout at King CrossFit (not at your home), and;
2. In the presence of at least one other person or videotaped.
We will only record the top five scores/times for men & women.
072809 WOD
Warm-up:
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
072809 WOD
Warm-up:
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
072809 WOD
Warm-up:
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
072809 WOD
Warm-up:
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
500m row
400m jog (it's hot out there!!!)
WOD:
10 pull-ups (go strict if you can, if not, chest to bar kips)
20 KB swings
30 burpees
40 sit-ups
50 wall balls
40 sit-ups
30 burpees
20 KB swings
10 pull-ups
Finish off with a benchmark or PR (personal record) of one of the following:
500m row, or
double-unders (consecutive)
Monday, July 27, 2009
07/27/09
WARM UP
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
07/27/09
WARM UP
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
07/27/09
WARM UP
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
07/27/09
WARM UP
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
2 rounds
- 25 PVC Overhead Squats
- 25 PVC Hanging Cleans
- 25 Pull ups (2x jumping, must be chest to bar)
WOD
Teams of 5
- 250m R0w
- Push Press (95#, 65#)
- Box Jumps (20", 15")
- Sit Ups
AMRAP for 20 minutes
4 athletes work while the 5th team member rests. Count the number of reps for each exercise, switch stations once the athlete rowing completes 250m. Add the total number of reps at 20 minutes, team with highest rep count WINS. Winner, winner, chicken dinner.....
Going to be hot all week.... Please hydrate yourself through out the day, to replenish lost fluids. Please make sure to bring water with you to the box . We also have cold Talking Rain water available.
Sunday, July 26, 2009
07/26/2009
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
07/26/2009
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
07/26/2009
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
07/26/2009
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
REST DAY
Going to be another HOT day in Seattle. There are plenty of SeaFair activities going on around town. Here are several of them. Tell us which one you did....
- Renton River Days
- Pista sa Nayon
- Bellevue Art Fair
- Ballard Seafood Festival
It also looks like it's going to be a really HOT week. We have to get creative on our WODs and enjoy this string of good weather we're having. So please make sure you check our website daily as there may be surprises treat WODs during this week.
ENJOY!!!!
Saturday, July 25, 2009
Friday, July 24, 2009
072509 WOD
Warm-up:
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
072509 WOD
Warm-up:
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
072509 WOD
Warm-up:
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
072509 WOD
Warm-up:
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
500 row
25 sit-ups
25 kb swings
WOD:
AMRAP in 20 min
300m run
21 push-ups
15 knees to elbows
9 wall balls
072409
WOD
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
072409
WOD
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
072409
WOD
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
072409
WOD
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
The "6's"
6 Hundred meter run followed by 6 rounds of the following:
6 Box Jumps
6 KB Swings
6 Burpees
6 Sit Ups
6 Lunges (each leg)
6 Push Ups
Congrats to those of you who were able to get the double under this past week. You will see the benefit in future WOD's.
For those of you unable to get a double under, or unable to string multiple double unders together...Keep practicing, it will come with time (you to Arv). Here is a clip from the MASTER, he just might be able to help.
Thursday, July 23, 2009
072309 WOD
Warm-up:
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
072309 WOD
Warm-up:
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
072309 WOD
Warm-up:
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
072309 WOD
Warm-up:
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
50 double-unders (200 singles)
15 box-jumps
15 push-ups
If you're early practice your kipping pull-ups.
WOD:
"Jackie"
1000m row
50 Thrusters (45lbs bar)
30 pull-ups (jumping pull-ups are either 2 to 1 or chest-to-bar)
Rest as needed, then hit the core portion of the workout:
15-12-9 reps (not timed) of:
Knees to elbows
KB swings
Wednesday, July 22, 2009
Team WOD
Warm Up
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
Team WOD
Warm Up
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
Team WOD
Warm Up
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
Team WOD
Warm Up
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
25 PVC overhead squats
25 pull ups
500m row
07/22/09 WOD
Teams of 2
700m med ball run
-100 jumps over med ball
-100 push ups
-100 air squats
-100 sit ups
-100 med ball cleans
-100 med ball throw / catch (50 each)
700 med ball run
*select appropriate med ball weight
*run as a team - one team member must carry the med ball during the run. can take turns carrying ball
*exercises - only one team member working at a time/ can split the reps any way you want
*med ball throw / catch - stand approx 8-10' away from each other. one person throws a chest pass, other person catches. 50 throws each person.
Tuesday, July 21, 2009
Things to think about...
Lack of Energy
Mid-workout energy slumps happen to even the most committed exercisers. You start out good and energized, when all of a sudden your energy plummets and you have to drag yourself through the rest of your workout. There are a lot of things that you do that can affect your energy, taking the proper steps will keep you from heading to the locker room early.
Food
A well-balanced diet is necessary for everyone, but it becomes even more important when you're exercising. If you start to crash mid-workout, what you did or didn't eat beforehand could be to blame. Proper planning of your meals and snacks will give your body steady fuel. Eating too heavy of a meal before your workout can leave you feeling slow and sluggish, while skipping a meal deprives your body of the fuel it needs to finish your workout. Everyone is different but it is recommended to eat a small snack about an hour and a half before hitting the gym.
Rest Up
Rest means both sleep and workout recovery. Make sure you are getting 7-8 hours of sleep a night, or your progress and energy levels will suffer.
Not giving your body enough rest for recovery after workouts can be just as detrimental. Your muscles need time to rest and repair themselves, so take a day off in between strength training session to allow your muscles to heal and your joints to relax. Overtraining can not only lead to fatigue, but it can set your up for injuries.
Lack of Carbs
Carbohydrates are your body's number one source of fuel, powering everything from your brain to your muscles. If there are not enough carbs in your system to provide your exercising muscles with energy, your performance and energy will suffer. Choose healthy carbs like whole grains and fruits and vegetables to fuel your body at all times- during a workout and at rest.
Dehydration
When you exercise, sweating cools your body down, which is why it is so important to replenish that fluid you are losing. It is recommended to drink water before and after your workout, while also drinking a few ounces every 15-20 minutes of exercise. Don’t wait for thirst to set in- if you are thirsty, your body is telling you it is already dehydrated.
The main key to avoiding hitting the energy wall is finding out why you’re hitting it in the first place. Take a good look at your habits, make some changes and keep yourself energized and running strong each time you hit the gym.
Things to think about...
Lack of Energy
Mid-workout energy slumps happen to even the most committed exercisers. You start out good and energized, when all of a sudden your energy plummets and you have to drag yourself through the rest of your workout. There are a lot of things that you do that can affect your energy, taking the proper steps will keep you from heading to the locker room early.
Food
A well-balanced diet is necessary for everyone, but it becomes even more important when you're exercising. If you start to crash mid-workout, what you did or didn't eat beforehand could be to blame. Proper planning of your meals and snacks will give your body steady fuel. Eating too heavy of a meal before your workout can leave you feeling slow and sluggish, while skipping a meal deprives your body of the fuel it needs to finish your workout. Everyone is different but it is recommended to eat a small snack about an hour and a half before hitting the gym.
Rest Up
Rest means both sleep and workout recovery. Make sure you are getting 7-8 hours of sleep a night, or your progress and energy levels will suffer.
Not giving your body enough rest for recovery after workouts can be just as detrimental. Your muscles need time to rest and repair themselves, so take a day off in between strength training session to allow your muscles to heal and your joints to relax. Overtraining can not only lead to fatigue, but it can set your up for injuries.
Lack of Carbs
Carbohydrates are your body's number one source of fuel, powering everything from your brain to your muscles. If there are not enough carbs in your system to provide your exercising muscles with energy, your performance and energy will suffer. Choose healthy carbs like whole grains and fruits and vegetables to fuel your body at all times- during a workout and at rest.
Dehydration
When you exercise, sweating cools your body down, which is why it is so important to replenish that fluid you are losing. It is recommended to drink water before and after your workout, while also drinking a few ounces every 15-20 minutes of exercise. Don’t wait for thirst to set in- if you are thirsty, your body is telling you it is already dehydrated.
The main key to avoiding hitting the energy wall is finding out why you’re hitting it in the first place. Take a good look at your habits, make some changes and keep yourself energized and running strong each time you hit the gym.
Things to think about...
Lack of Energy
Mid-workout energy slumps happen to even the most committed exercisers. You start out good and energized, when all of a sudden your energy plummets and you have to drag yourself through the rest of your workout. There are a lot of things that you do that can affect your energy, taking the proper steps will keep you from heading to the locker room early.
Food
A well-balanced diet is necessary for everyone, but it becomes even more important when you're exercising. If you start to crash mid-workout, what you did or didn't eat beforehand could be to blame. Proper planning of your meals and snacks will give your body steady fuel. Eating too heavy of a meal before your workout can leave you feeling slow and sluggish, while skipping a meal deprives your body of the fuel it needs to finish your workout. Everyone is different but it is recommended to eat a small snack about an hour and a half before hitting the gym.
Rest Up
Rest means both sleep and workout recovery. Make sure you are getting 7-8 hours of sleep a night, or your progress and energy levels will suffer.
Not giving your body enough rest for recovery after workouts can be just as detrimental. Your muscles need time to rest and repair themselves, so take a day off in between strength training session to allow your muscles to heal and your joints to relax. Overtraining can not only lead to fatigue, but it can set your up for injuries.
Lack of Carbs
Carbohydrates are your body's number one source of fuel, powering everything from your brain to your muscles. If there are not enough carbs in your system to provide your exercising muscles with energy, your performance and energy will suffer. Choose healthy carbs like whole grains and fruits and vegetables to fuel your body at all times- during a workout and at rest.
Dehydration
When you exercise, sweating cools your body down, which is why it is so important to replenish that fluid you are losing. It is recommended to drink water before and after your workout, while also drinking a few ounces every 15-20 minutes of exercise. Don’t wait for thirst to set in- if you are thirsty, your body is telling you it is already dehydrated.
The main key to avoiding hitting the energy wall is finding out why you’re hitting it in the first place. Take a good look at your habits, make some changes and keep yourself energized and running strong each time you hit the gym.
Things to think about...
Lack of Energy
Mid-workout energy slumps happen to even the most committed exercisers. You start out good and energized, when all of a sudden your energy plummets and you have to drag yourself through the rest of your workout. There are a lot of things that you do that can affect your energy, taking the proper steps will keep you from heading to the locker room early.
Food
A well-balanced diet is necessary for everyone, but it becomes even more important when you're exercising. If you start to crash mid-workout, what you did or didn't eat beforehand could be to blame. Proper planning of your meals and snacks will give your body steady fuel. Eating too heavy of a meal before your workout can leave you feeling slow and sluggish, while skipping a meal deprives your body of the fuel it needs to finish your workout. Everyone is different but it is recommended to eat a small snack about an hour and a half before hitting the gym.
Rest Up
Rest means both sleep and workout recovery. Make sure you are getting 7-8 hours of sleep a night, or your progress and energy levels will suffer.
Not giving your body enough rest for recovery after workouts can be just as detrimental. Your muscles need time to rest and repair themselves, so take a day off in between strength training session to allow your muscles to heal and your joints to relax. Overtraining can not only lead to fatigue, but it can set your up for injuries.
Lack of Carbs
Carbohydrates are your body's number one source of fuel, powering everything from your brain to your muscles. If there are not enough carbs in your system to provide your exercising muscles with energy, your performance and energy will suffer. Choose healthy carbs like whole grains and fruits and vegetables to fuel your body at all times- during a workout and at rest.
Dehydration
When you exercise, sweating cools your body down, which is why it is so important to replenish that fluid you are losing. It is recommended to drink water before and after your workout, while also drinking a few ounces every 15-20 minutes of exercise. Don’t wait for thirst to set in- if you are thirsty, your body is telling you it is already dehydrated.
The main key to avoiding hitting the energy wall is finding out why you’re hitting it in the first place. Take a good look at your habits, make some changes and keep yourself energized and running strong each time you hit the gym.
T-Shirst Are In!!!
Get your King CrossFit classic tee's before they are gone! New designs are coming soon.
T-Shirst Are In!!!
Get your King CrossFit classic tee's before they are gone! New designs are coming soon.
T-Shirst Are In!!!
Get your King CrossFit classic tee's before they are gone! New designs are coming soon.
T-Shirst Are In!!!
Get your King CrossFit classic tee's before they are gone! New designs are coming soon.
Tuesday WOD
07/21/2009
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Tuesday WOD
07/21/2009
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Tuesday WOD
07/21/2009
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Tuesday WOD
07/21/2009
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Warm Up:
2X
25 Push Ups
25 Sit Ups
WOD:
5 Rounds
60m Overhead Plate carry 45/35
20 SDHP 75/45
20 Double unders (Singles 120)
20 wallball shots
For Time!!!!!
3,2,1 GO
Monday, July 20, 2009
The Mind F*#k
This was a blog post I took from Freddy Camacho with CrossFit One World.The human body is capable of amazing feats of strength and endurance. We’ve heard stories of normal people performing superhuman acts when faced with life or death situations. So why is that the last five reps are so hard... the last 400m run is so slow....five more burpees surely feels like it will kill you??? At some point during any given brutal workout, the brain makes the body stop. Lots of thoughts happen during those brief moments of reflection. Some people think of how much work they have left, or how much damn work they have already done. Some people think about quitting. Some people look at the dry erase board and hope the reps somehow became less. Some people stare at the weight and hope it is somehow getting lighter. Some people actually think that they are going to die. Obviously, the body has plenty left in the tank since we always seem to manage finishing any given workout, walk around afterward, chit chat and then drive home. Some people even do MORE work after a workout.
So what is the issue? It is the "mind fuck." You are suddenly at war with your own body. Intense workouts are very demanding of your physical capability, and let’s face it, they just plain suck to do and you know it before you start. Fatigue weighs heavily on your mindset, and your ability to push your body a little bit farther. Your body is capable, but mentally you are not quite there yet. The mind fuck happens at different stages for everyone, and there are some superhuman athletes out there who definitely don’t experience it as often or as soon as the rest of us mere mortals.
The brain and the body work together beautifully. The body has a great sense of self-preservation.We flinch when startled. We sleep when tired. We eat when hungry. When we begin to think we are unable to go on, the brain shuts down the machine. We simply cease to function and have to reboot the brain to get going again.
So, how do you remedy this situation? Keep training hard. Push yourself a little bit more everyday. Teach your brain that you are not going to die from any given workout. You train the mind right along with the body. In a recent post I stated, “How far are you willing to go to kick your own ass?” You will be willing to go farther as you get stronger both mentally and physically.
Courtesy of Freddy Camacho
The Mind F*#k
This was a blog post I took from Freddy Camacho with CrossFit One World.The human body is capable of amazing feats of strength and endurance. We’ve heard stories of normal people performing superhuman acts when faced with life or death situations. So why is that the last five reps are so hard... the last 400m run is so slow....five more burpees surely feels like it will kill you??? At some point during any given brutal workout, the brain makes the body stop. Lots of thoughts happen during those brief moments of reflection. Some people think of how much work they have left, or how much damn work they have already done. Some people think about quitting. Some people look at the dry erase board and hope the reps somehow became less. Some people stare at the weight and hope it is somehow getting lighter. Some people actually think that they are going to die. Obviously, the body has plenty left in the tank since we always seem to manage finishing any given workout, walk around afterward, chit chat and then drive home. Some people even do MORE work after a workout.
So what is the issue? It is the "mind fuck." You are suddenly at war with your own body. Intense workouts are very demanding of your physical capability, and let’s face it, they just plain suck to do and you know it before you start. Fatigue weighs heavily on your mindset, and your ability to push your body a little bit farther. Your body is capable, but mentally you are not quite there yet. The mind fuck happens at different stages for everyone, and there are some superhuman athletes out there who definitely don’t experience it as often or as soon as the rest of us mere mortals.
The brain and the body work together beautifully. The body has a great sense of self-preservation.We flinch when startled. We sleep when tired. We eat when hungry. When we begin to think we are unable to go on, the brain shuts down the machine. We simply cease to function and have to reboot the brain to get going again.
So, how do you remedy this situation? Keep training hard. Push yourself a little bit more everyday. Teach your brain that you are not going to die from any given workout. You train the mind right along with the body. In a recent post I stated, “How far are you willing to go to kick your own ass?” You will be willing to go farther as you get stronger both mentally and physically.
Courtesy of Freddy Camacho
The Mind F*#k
This was a blog post I took from Freddy Camacho with CrossFit One World.The human body is capable of amazing feats of strength and endurance. We’ve heard stories of normal people performing superhuman acts when faced with life or death situations. So why is that the last five reps are so hard... the last 400m run is so slow....five more burpees surely feels like it will kill you??? At some point during any given brutal workout, the brain makes the body stop. Lots of thoughts happen during those brief moments of reflection. Some people think of how much work they have left, or how much damn work they have already done. Some people think about quitting. Some people look at the dry erase board and hope the reps somehow became less. Some people stare at the weight and hope it is somehow getting lighter. Some people actually think that they are going to die. Obviously, the body has plenty left in the tank since we always seem to manage finishing any given workout, walk around afterward, chit chat and then drive home. Some people even do MORE work after a workout.
So what is the issue? It is the "mind fuck." You are suddenly at war with your own body. Intense workouts are very demanding of your physical capability, and let’s face it, they just plain suck to do and you know it before you start. Fatigue weighs heavily on your mindset, and your ability to push your body a little bit farther. Your body is capable, but mentally you are not quite there yet. The mind fuck happens at different stages for everyone, and there are some superhuman athletes out there who definitely don’t experience it as often or as soon as the rest of us mere mortals.
The brain and the body work together beautifully. The body has a great sense of self-preservation.We flinch when startled. We sleep when tired. We eat when hungry. When we begin to think we are unable to go on, the brain shuts down the machine. We simply cease to function and have to reboot the brain to get going again.
So, how do you remedy this situation? Keep training hard. Push yourself a little bit more everyday. Teach your brain that you are not going to die from any given workout. You train the mind right along with the body. In a recent post I stated, “How far are you willing to go to kick your own ass?” You will be willing to go farther as you get stronger both mentally and physically.
Courtesy of Freddy Camacho
The Mind F*#k
This was a blog post I took from Freddy Camacho with CrossFit One World.The human body is capable of amazing feats of strength and endurance. We’ve heard stories of normal people performing superhuman acts when faced with life or death situations. So why is that the last five reps are so hard... the last 400m run is so slow....five more burpees surely feels like it will kill you??? At some point during any given brutal workout, the brain makes the body stop. Lots of thoughts happen during those brief moments of reflection. Some people think of how much work they have left, or how much damn work they have already done. Some people think about quitting. Some people look at the dry erase board and hope the reps somehow became less. Some people stare at the weight and hope it is somehow getting lighter. Some people actually think that they are going to die. Obviously, the body has plenty left in the tank since we always seem to manage finishing any given workout, walk around afterward, chit chat and then drive home. Some people even do MORE work after a workout.
So what is the issue? It is the "mind fuck." You are suddenly at war with your own body. Intense workouts are very demanding of your physical capability, and let’s face it, they just plain suck to do and you know it before you start. Fatigue weighs heavily on your mindset, and your ability to push your body a little bit farther. Your body is capable, but mentally you are not quite there yet. The mind fuck happens at different stages for everyone, and there are some superhuman athletes out there who definitely don’t experience it as often or as soon as the rest of us mere mortals.
The brain and the body work together beautifully. The body has a great sense of self-preservation.We flinch when startled. We sleep when tired. We eat when hungry. When we begin to think we are unable to go on, the brain shuts down the machine. We simply cease to function and have to reboot the brain to get going again.
So, how do you remedy this situation? Keep training hard. Push yourself a little bit more everyday. Teach your brain that you are not going to die from any given workout. You train the mind right along with the body. In a recent post I stated, “How far are you willing to go to kick your own ass?” You will be willing to go farther as you get stronger both mentally and physically.
Courtesy of Freddy Camacho
072009
WOD
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
072009
WOD
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
072009
WOD
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
072009
WOD
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
800 Meter Run
10 KB Swings
10 Pull Ups
10 Situps
600 Meter Run
15 KB Swings
15 Pull Ups
15 Situps
400 Meter Run
20 KB Swings
20 Pull Ups
20 Situps
200 Meter Run
25 KB Swings
25 Pull Ups
25 Sit Ups
Sunday, July 19, 2009
Saturday, July 18, 2009
071809 WOD
Warm-up:
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
071809 WOD
Warm-up:
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
071809 WOD
Warm-up:
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
071809 WOD
Warm-up:
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
Run 1 mile
WOD:
50 double-unders (200 singles)
50 jumping pull-ups (25 strict or kipping pull-ups)
50 push-ups
50 lunges (25 each leg)
50 sit-ups
50 double-unders (200 singles)
40 jumping pull-ups (20 strict or kipping pull-ups)
And so on down to 10 of each
Friday, July 17, 2009
Birthday WOD
07-17-09 WARM UP
300m Jog
- 21 Knees to elbows
- 21 KB Swings
300m Jog
WOD
Teams of 2
- 7 Thrusters (95# / 65# Rx -or as always scale load as needed)
- 7 Power cleans
- 7 SDHP
7 rounds for each team member for time (Total of 14 rounds as a team).
Each team member should be approx. the same level and able to use the same load.
While one team member does the movements the other member rests.
Switch, once the 3 exercises (7 thrusters, 7 power cleans, and 7 SDHP) have been completed.
TABATA hangs to close.....8 rounds, hang for 20 secs. 10 secs. of rest
300m Jog
- 21 Knees to elbows
- 21 KB Swings
300m Jog
WOD
Teams of 2
- 7 Thrusters (95# / 65# Rx -or as always scale load as needed)
- 7 Power cleans
- 7 SDHP
7 rounds for each team member for time (Total of 14 rounds as a team).
Each team member should be approx. the same level and able to use the same load.
While one team member does the movements the other member rests.
Switch, once the 3 exercises (7 thrusters, 7 power cleans, and 7 SDHP) have been completed.
TABATA hangs to close.....8 rounds, hang for 20 secs. 10 secs. of rest
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