Training with Injuries: The Psyschological Reasons

Written by Mark Riebel

Not only do you have to face the pain that your injury physically causes you, but what can be more damaging for some are the mental challenges you’ll have to face. For one, there are the setbacks you face from just not being able to do what you used to do. It is easy to feel down when you watch everyone doing what you were once so easily able to do and you’re forced to do something else. It may make you feel a little like the kid who didn’t get picked for kickball and get you to dwell on all of the things you are now unable to perform because of your pain. But you’ve got to refocus and stop thinking about what you can’t do and instead look at what you can do. It’s not the easiest task, I know, but that’s what you’ll be better off doing. You busted up your right arm? Grab a dumbbell and do your WOD with the left. Can’t squat? I’ve been doing lunges, split squats and step-ups for the last four weeks or so. Sure, I really would rather be doing squats, but since I can’t, the modifications that I’ve done instead have allowed me to continue training my legs with the added benefit of ironing out any strength imbalances I have by training unilaterally.

Exercise will also help your mental outlook by causing a release of endorphins (your own natural pain killers) and put a big upswing on your general attitude. Any time over the past several months when I’ve been in a lot of pain, I knew that doing a WOD would make me feel remarkably better, and it always did. The increased blood flow to my tissues, mobility work, and overall pleasant feeling I would get from the workout (when it was over, of course!) did wonders for me. Yes, my workouts may have been more monotonous than if I were pain free, but doing what I could allowed me to maintain a decent level of fitness while still making improvements in the movements that I could do. This attitude will also help you because it is your refusal to be stopped by an injury. It may take a week, it may take a year or more, but if you never give up, you will heal.

To sum up, don’t let your bumps and bruises stop you. Find a way to work around and with them so you can get back on the CrossFit horse sooner rather than later.

Training with Injuries: The Psyschological Reasons

Written by Mark Riebel

Not only do you have to face the pain that your injury physically causes you, but what can be more damaging for some are the mental challenges you’ll have to face. For one, there are the setbacks you face from just not being able to do what you used to do. It is easy to feel down when you watch everyone doing what you were once so easily able to do and you’re forced to do something else. It may make you feel a little like the kid who didn’t get picked for kickball and get you to dwell on all of the things you are now unable to perform because of your pain. But you’ve got to refocus and stop thinking about what you can’t do and instead look at what you can do. It’s not the easiest task, I know, but that’s what you’ll be better off doing. You busted up your right arm? Grab a dumbbell and do your WOD with the left. Can’t squat? I’ve been doing lunges, split squats and step-ups for the last four weeks or so. Sure, I really would rather be doing squats, but since I can’t, the modifications that I’ve done instead have allowed me to continue training my legs with the added benefit of ironing out any strength imbalances I have by training unilaterally.

Exercise will also help your mental outlook by causing a release of endorphins (your own natural pain killers) and put a big upswing on your general attitude. Any time over the past several months when I’ve been in a lot of pain, I knew that doing a WOD would make me feel remarkably better, and it always did. The increased blood flow to my tissues, mobility work, and overall pleasant feeling I would get from the workout (when it was over, of course!) did wonders for me. Yes, my workouts may have been more monotonous than if I were pain free, but doing what I could allowed me to maintain a decent level of fitness while still making improvements in the movements that I could do. This attitude will also help you because it is your refusal to be stopped by an injury. It may take a week, it may take a year or more, but if you never give up, you will heal.

To sum up, don’t let your bumps and bruises stop you. Find a way to work around and with them so you can get back on the CrossFit horse sooner rather than later.

Training with Injuries: The Psyschological Reasons

Written by Mark Riebel

Not only do you have to face the pain that your injury physically causes you, but what can be more damaging for some are the mental challenges you’ll have to face. For one, there are the setbacks you face from just not being able to do what you used to do. It is easy to feel down when you watch everyone doing what you were once so easily able to do and you’re forced to do something else. It may make you feel a little like the kid who didn’t get picked for kickball and get you to dwell on all of the things you are now unable to perform because of your pain. But you’ve got to refocus and stop thinking about what you can’t do and instead look at what you can do. It’s not the easiest task, I know, but that’s what you’ll be better off doing. You busted up your right arm? Grab a dumbbell and do your WOD with the left. Can’t squat? I’ve been doing lunges, split squats and step-ups for the last four weeks or so. Sure, I really would rather be doing squats, but since I can’t, the modifications that I’ve done instead have allowed me to continue training my legs with the added benefit of ironing out any strength imbalances I have by training unilaterally.

Exercise will also help your mental outlook by causing a release of endorphins (your own natural pain killers) and put a big upswing on your general attitude. Any time over the past several months when I’ve been in a lot of pain, I knew that doing a WOD would make me feel remarkably better, and it always did. The increased blood flow to my tissues, mobility work, and overall pleasant feeling I would get from the workout (when it was over, of course!) did wonders for me. Yes, my workouts may have been more monotonous than if I were pain free, but doing what I could allowed me to maintain a decent level of fitness while still making improvements in the movements that I could do. This attitude will also help you because it is your refusal to be stopped by an injury. It may take a week, it may take a year or more, but if you never give up, you will heal.

To sum up, don’t let your bumps and bruises stop you. Find a way to work around and with them so you can get back on the CrossFit horse sooner rather than later.

Training with Injuries: The Psyschological Reasons

Written by Mark Riebel

Not only do you have to face the pain that your injury physically causes you, but what can be more damaging for some are the mental challenges you’ll have to face. For one, there are the setbacks you face from just not being able to do what you used to do. It is easy to feel down when you watch everyone doing what you were once so easily able to do and you’re forced to do something else. It may make you feel a little like the kid who didn’t get picked for kickball and get you to dwell on all of the things you are now unable to perform because of your pain. But you’ve got to refocus and stop thinking about what you can’t do and instead look at what you can do. It’s not the easiest task, I know, but that’s what you’ll be better off doing. You busted up your right arm? Grab a dumbbell and do your WOD with the left. Can’t squat? I’ve been doing lunges, split squats and step-ups for the last four weeks or so. Sure, I really would rather be doing squats, but since I can’t, the modifications that I’ve done instead have allowed me to continue training my legs with the added benefit of ironing out any strength imbalances I have by training unilaterally.

Exercise will also help your mental outlook by causing a release of endorphins (your own natural pain killers) and put a big upswing on your general attitude. Any time over the past several months when I’ve been in a lot of pain, I knew that doing a WOD would make me feel remarkably better, and it always did. The increased blood flow to my tissues, mobility work, and overall pleasant feeling I would get from the workout (when it was over, of course!) did wonders for me. Yes, my workouts may have been more monotonous than if I were pain free, but doing what I could allowed me to maintain a decent level of fitness while still making improvements in the movements that I could do. This attitude will also help you because it is your refusal to be stopped by an injury. It may take a week, it may take a year or more, but if you never give up, you will heal.

To sum up, don’t let your bumps and bruises stop you. Find a way to work around and with them so you can get back on the CrossFit horse sooner rather than later.

Lucky 17

Lucky 17

Lucky 17

Lucky 17

093009

Warm Up
3 Rounds of:
15 Med Ball Clean and Jerks
15 PVC Overhead Squats

WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees

093009

Warm Up
3 Rounds of:
15 Med Ball Clean and Jerks
15 PVC Overhead Squats

WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees

093009

Warm Up
3 Rounds of:
15 Med Ball Clean and Jerks
15 PVC Overhead Squats

WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees

093009

Warm Up
3 Rounds of:
15 Med Ball Clean and Jerks
15 PVC Overhead Squats

WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees

Buddy Lee Jump Rope

If you're interested in the gold standard in jump ropes look no further than Amazon.com.

I just purchased the Bally Hyperperformance Speed Rope which is essentially an identical version of the "Buddy Lee Rope Master" jump rope. The cost of the Bally version is $15.99 plus shipping & tax. The Buddy Lee original version is $29.00. Click on the picture above and it will direct you to the Amazon.com site if you're interested in purchasing this jump rope. We've broken over a dozen cheap licorice style ropes -- I don't think you could go wrong with this rope.

Take your jump rope training to another level. And if you need some motivation...check out this video!

Buddy Lee Jump Rope

If you're interested in the gold standard in jump ropes look no further than Amazon.com.

I just purchased the Bally Hyperperformance Speed Rope which is essentially an identical version of the "Buddy Lee Rope Master" jump rope. The cost of the Bally version is $15.99 plus shipping & tax. The Buddy Lee original version is $29.00. Click on the picture above and it will direct you to the Amazon.com site if you're interested in purchasing this jump rope. We've broken over a dozen cheap licorice style ropes -- I don't think you could go wrong with this rope.

Take your jump rope training to another level. And if you need some motivation...check out this video!

Buddy Lee Jump Rope

If you're interested in the gold standard in jump ropes look no further than Amazon.com.

I just purchased the Bally Hyperperformance Speed Rope which is essentially an identical version of the "Buddy Lee Rope Master" jump rope. The cost of the Bally version is $15.99 plus shipping & tax. The Buddy Lee original version is $29.00. Click on the picture above and it will direct you to the Amazon.com site if you're interested in purchasing this jump rope. We've broken over a dozen cheap licorice style ropes -- I don't think you could go wrong with this rope.

Take your jump rope training to another level. And if you need some motivation...check out this video!

Buddy Lee Jump Rope

If you're interested in the gold standard in jump ropes look no further than Amazon.com.

I just purchased the Bally Hyperperformance Speed Rope which is essentially an identical version of the "Buddy Lee Rope Master" jump rope. The cost of the Bally version is $15.99 plus shipping & tax. The Buddy Lee original version is $29.00. Click on the picture above and it will direct you to the Amazon.com site if you're interested in purchasing this jump rope. We've broken over a dozen cheap licorice style ropes -- I don't think you could go wrong with this rope.

Take your jump rope training to another level. And if you need some motivation...check out this video!

092909 WOD

Warm-up:
30 double-unders (120 singles)
12 box jumps
12 knees-to-elbows
2 rounds

WOD:
300m Row
15 Wall Ball (20/14)
20 Push Ups
25 Squats
5 rounds for time

092909 WOD

Warm-up:
30 double-unders (120 singles)
12 box jumps
12 knees-to-elbows
2 rounds

WOD:
300m Row
15 Wall Ball (20/14)
20 Push Ups
25 Squats
5 rounds for time

092909 WOD

Warm-up:
30 double-unders (120 singles)
12 box jumps
12 knees-to-elbows
2 rounds

WOD:
300m Row
15 Wall Ball (20/14)
20 Push Ups
25 Squats
5 rounds for time

092909 WOD

Warm-up:
30 double-unders (120 singles)
12 box jumps
12 knees-to-elbows
2 rounds

WOD:
300m Row
15 Wall Ball (20/14)
20 Push Ups
25 Squats
5 rounds for time

09/28/09

WARM UP
20 Lunges (10 each leg)
20 Air squats
20 Jumping lunges (10 each leg)
20 Push ups

WOD
30 Pull ups
15 Push Press (115# men)
400m Run
3 Rounds for time

Scale weight for push press as necessary

09/28/09

WARM UP
20 Lunges (10 each leg)
20 Air squats
20 Jumping lunges (10 each leg)
20 Push ups

WOD
30 Pull ups
15 Push Press (115# men)
400m Run
3 Rounds for time

Scale weight for push press as necessary

09/28/09

WARM UP
20 Lunges (10 each leg)
20 Air squats
20 Jumping lunges (10 each leg)
20 Push ups

WOD
30 Pull ups
15 Push Press (115# men)
400m Run
3 Rounds for time

Scale weight for push press as necessary

09/28/09

WARM UP
20 Lunges (10 each leg)
20 Air squats
20 Jumping lunges (10 each leg)
20 Push ups

WOD
30 Pull ups
15 Push Press (115# men)
400m Run
3 Rounds for time

Scale weight for push press as necessary

SUNDAY 09/27/09

REST DAY or make up a missed WOD from the week.
Enjoy the rest of the weekend.

SUNDAY 09/27/09

REST DAY or make up a missed WOD from the week.
Enjoy the rest of the weekend.

SUNDAY 09/27/09

REST DAY or make up a missed WOD from the week.
Enjoy the rest of the weekend.

SUNDAY 09/27/09

REST DAY or make up a missed WOD from the week.
Enjoy the rest of the weekend.

TANJI TAKES 2nd AT THE "O"

YOU ROCK GIRL!!!! Here is Tanji's routine that landed her in 2nd place at Olympia

TANJI TAKES 2nd AT THE "O"

YOU ROCK GIRL!!!! Here is Tanji's routine that landed her in 2nd place at Olympia

TANJI TAKES 2nd AT THE "O"

YOU ROCK GIRL!!!! Here is Tanji's routine that landed her in 2nd place at Olympia

TANJI TAKES 2nd AT THE "O"

YOU ROCK GIRL!!!! Here is Tanji's routine that landed her in 2nd place at Olympia

Fight Gone Bad

Warm Up:
400M Run or 500M Row
10 Knees to Elbows
10 Jumping Air Squats
2 RD

WOD:Fight Gone Bad
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.

Today is also Fight Gone Bad IV which is an affiliate fundraising benefiting Wounded Warrior and Athletes for the Cure. If you would like to donate or want more information please go to http://www.fgb4.org/. A majority of the affiliates across the country will be supporting this fund raising effort.

Fight Gone Bad

Warm Up:
400M Run or 500M Row
10 Knees to Elbows
10 Jumping Air Squats
2 RD

WOD:Fight Gone Bad
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.

Today is also Fight Gone Bad IV which is an affiliate fundraising benefiting Wounded Warrior and Athletes for the Cure. If you would like to donate or want more information please go to http://www.fgb4.org/. A majority of the affiliates across the country will be supporting this fund raising effort.

Fight Gone Bad

Warm Up:
400M Run or 500M Row
10 Knees to Elbows
10 Jumping Air Squats
2 RD

WOD:Fight Gone Bad
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.

Today is also Fight Gone Bad IV which is an affiliate fundraising benefiting Wounded Warrior and Athletes for the Cure. If you would like to donate or want more information please go to http://www.fgb4.org/. A majority of the affiliates across the country will be supporting this fund raising effort.

Fight Gone Bad

Warm Up:
400M Run or 500M Row
10 Knees to Elbows
10 Jumping Air Squats
2 RD

WOD:Fight Gone Bad
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.

Today is also Fight Gone Bad IV which is an affiliate fundraising benefiting Wounded Warrior and Athletes for the Cure. If you would like to donate or want more information please go to http://www.fgb4.org/. A majority of the affiliates across the country will be supporting this fund raising effort.

092509

Warm Up:
2 Rounds of:
20 Air Squats
20 Lunges (10 each leg)
20 Dumbell Press

WOD
10 Rounds for time of:
12 Med Ball Cleans
12 Push Ups

092509

Warm Up:
2 Rounds of:
20 Air Squats
20 Lunges (10 each leg)
20 Dumbell Press

WOD
10 Rounds for time of:
12 Med Ball Cleans
12 Push Ups

092509

Warm Up:
2 Rounds of:
20 Air Squats
20 Lunges (10 each leg)
20 Dumbell Press

WOD
10 Rounds for time of:
12 Med Ball Cleans
12 Push Ups

092509

Warm Up:
2 Rounds of:
20 Air Squats
20 Lunges (10 each leg)
20 Dumbell Press

WOD
10 Rounds for time of:
12 Med Ball Cleans
12 Push Ups

CONGRATS TANJI!!!!

King Crossfit athlete Tanji Johnson took 2nd Place at the 2009 IFBB Atlatic City Pro Figure Championship last weekend. Her placement at Atlantic City qualifies her for Olympia this weekend in Las Vegas...3...2...1...GO TANJI!!!!

CONGRATS TANJI!!!!

King Crossfit athlete Tanji Johnson took 2nd Place at the 2009 IFBB Atlatic City Pro Figure Championship last weekend. Her placement at Atlantic City qualifies her for Olympia this weekend in Las Vegas...3...2...1...GO TANJI!!!!

CONGRATS TANJI!!!!

King Crossfit athlete Tanji Johnson took 2nd Place at the 2009 IFBB Atlatic City Pro Figure Championship last weekend. Her placement at Atlantic City qualifies her for Olympia this weekend in Las Vegas...3...2...1...GO TANJI!!!!

CONGRATS TANJI!!!!

King Crossfit athlete Tanji Johnson took 2nd Place at the 2009 IFBB Atlatic City Pro Figure Championship last weekend. Her placement at Atlantic City qualifies her for Olympia this weekend in Las Vegas...3...2...1...GO TANJI!!!!

092409 WOD

Warm-up:
800m run or 800m row
12 push-ups
12 pull-ups

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 20 minutes!

092409 WOD

Warm-up:
800m run or 800m row
12 push-ups
12 pull-ups

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 20 minutes!

092409 WOD

Warm-up:
800m run or 800m row
12 push-ups
12 pull-ups

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 20 minutes!

092409 WOD

Warm-up:
800m run or 800m row
12 push-ups
12 pull-ups

WOD:
9 burpees
12 box jumps
15 double-unders (60 singles)
AMRAP for 20 minutes

Additional Ass Kicker if time allows:
Row 100 Meters on the minute for every minute for 10 minutes. Wanna challenge yourself -- go for 20 minutes!

Wednesday 09/23/09

WARM UP
2 Rounds of
10 Pull ups
10 Push ups
10 Air Squats

WOD
21 Wall Ball Shots
21 KB Swings
21 Knees to Elbows
200m Run
18 Wall Ball Shots
18 KB Swings
18 Knees to Elbows
200m Run
15 Wall Ball Shots
15 KB Swings
15 Knees to Elbows
200m Run
12 Wall Ball Shots
12 KB Swings
12 Knees to Elbows
200m Run
9 Wall Ball Shots
9 KB Swings
9 Knees to Elbows
200m Run
6 Wall Ball Shots
6 KB Swings
6 Knees to Elbows
200m Run

As always scale as needed. As an alternate rep scheme, do 21-15-9 instead, with 300m RUNS in between.
AbMat Sit ups can be used as a substitute for knees to elbows.

Wednesday 09/23/09

WARM UP
2 Rounds of
10 Pull ups
10 Push ups
10 Air Squats

WOD
21 Wall Ball Shots
21 KB Swings
21 Knees to Elbows
200m Run
18 Wall Ball Shots
18 KB Swings
18 Knees to Elbows
200m Run
15 Wall Ball Shots
15 KB Swings
15 Knees to Elbows
200m Run
12 Wall Ball Shots
12 KB Swings
12 Knees to Elbows
200m Run
9 Wall Ball Shots
9 KB Swings
9 Knees to Elbows
200m Run
6 Wall Ball Shots
6 KB Swings
6 Knees to Elbows
200m Run

As always scale as needed. As an alternate rep scheme, do 21-15-9 instead, with 300m RUNS in between.
AbMat Sit ups can be used as a substitute for knees to elbows.

Wednesday 09/23/09

WARM UP
2 Rounds of
10 Pull ups
10 Push ups
10 Air Squats

WOD
21 Wall Ball Shots
21 KB Swings
21 Knees to Elbows
200m Run
18 Wall Ball Shots
18 KB Swings
18 Knees to Elbows
200m Run
15 Wall Ball Shots
15 KB Swings
15 Knees to Elbows
200m Run
12 Wall Ball Shots
12 KB Swings
12 Knees to Elbows
200m Run
9 Wall Ball Shots
9 KB Swings
9 Knees to Elbows
200m Run
6 Wall Ball Shots
6 KB Swings
6 Knees to Elbows
200m Run

As always scale as needed. As an alternate rep scheme, do 21-15-9 instead, with 300m RUNS in between.
AbMat Sit ups can be used as a substitute for knees to elbows.

Wednesday 09/23/09

WARM UP
2 Rounds of
10 Pull ups
10 Push ups
10 Air Squats

WOD
21 Wall Ball Shots
21 KB Swings
21 Knees to Elbows
200m Run
18 Wall Ball Shots
18 KB Swings
18 Knees to Elbows
200m Run
15 Wall Ball Shots
15 KB Swings
15 Knees to Elbows
200m Run
12 Wall Ball Shots
12 KB Swings
12 Knees to Elbows
200m Run
9 Wall Ball Shots
9 KB Swings
9 Knees to Elbows
200m Run
6 Wall Ball Shots
6 KB Swings
6 Knees to Elbows
200m Run

As always scale as needed. As an alternate rep scheme, do 21-15-9 instead, with 300m RUNS in between.
AbMat Sit ups can be used as a substitute for knees to elbows.

Tuesday WOD

09/22/09

Warm Up:
20 Push Ups
7 Body Weight Deadlifts or Sumo Deadlift High Pull
400M Run
2RDS

WOD:
Jackie
1000M ROW
45 Thrusters (45lbs)
30 Pull Ups

For Time

Tuesday WOD

09/22/09

Warm Up:
20 Push Ups
7 Body Weight Deadlifts or Sumo Deadlift High Pull
400M Run
2RDS

WOD:
Jackie
1000M ROW
45 Thrusters (45lbs)
30 Pull Ups

For Time

Tuesday WOD

09/22/09

Warm Up:
20 Push Ups
7 Body Weight Deadlifts or Sumo Deadlift High Pull
400M Run
2RDS

WOD:
Jackie
1000M ROW
45 Thrusters (45lbs)
30 Pull Ups

For Time

Tuesday WOD

09/22/09

Warm Up:
20 Push Ups
7 Body Weight Deadlifts or Sumo Deadlift High Pull
400M Run
2RDS

WOD:
Jackie
1000M ROW
45 Thrusters (45lbs)
30 Pull Ups

For Time

New class times postponed

The new class times have been postponed for another week. In order for us to add a 6am and 12pm class we need at least 10 people total to sign-up on the white board other wise we plan on opening those times for personal training sessions. Furthermore, we have decided to eliminate the 4:15pm express time slot because Ron Panelo will be teaching the Foundations classes at 4pm.

Thank you for your understanding.

New class times postponed

The new class times have been postponed for another week. In order for us to add a 6am and 12pm class we need at least 10 people total to sign-up on the white board other wise we plan on opening those times for personal training sessions. Furthermore, we have decided to eliminate the 4:15pm express time slot because Ron Panelo will be teaching the Foundations classes at 4pm.

Thank you for your understanding.

New class times postponed

The new class times have been postponed for another week. In order for us to add a 6am and 12pm class we need at least 10 people total to sign-up on the white board other wise we plan on opening those times for personal training sessions. Furthermore, we have decided to eliminate the 4:15pm express time slot because Ron Panelo will be teaching the Foundations classes at 4pm.

Thank you for your understanding.

New class times postponed

The new class times have been postponed for another week. In order for us to add a 6am and 12pm class we need at least 10 people total to sign-up on the white board other wise we plan on opening those times for personal training sessions. Furthermore, we have decided to eliminate the 4:15pm express time slot because Ron Panelo will be teaching the Foundations classes at 4pm.

Thank you for your understanding.

Saturday pictures and video's

Saturday pictures and video's

Saturday pictures and video's

Saturday pictures and video's

Pictures & Video's from last week

Joe Alfonso and Kris Ladines getting their first muscle-ups - multiple times!!! David Thai got his first muscle-up as well, but unfortunately I didn't get it on video...

Pictures & Video's from last week

Joe Alfonso and Kris Ladines getting their first muscle-ups - multiple times!!! David Thai got his first muscle-up as well, but unfortunately I didn't get it on video...

Pictures & Video's from last week

Joe Alfonso and Kris Ladines getting their first muscle-ups - multiple times!!! David Thai got his first muscle-up as well, but unfortunately I didn't get it on video...

Pictures & Video's from last week

Joe Alfonso and Kris Ladines getting their first muscle-ups - multiple times!!! David Thai got his first muscle-up as well, but unfortunately I didn't get it on video...

091909 WOD

WOD:
"King CrossFit 300 Workout"
25 pull-ups
50 air squats
50 push-ups
50 knees-to-elbows
50 double unders
50 cal on the rower
25 pull-ups

091909 WOD

WOD:
"King CrossFit 300 Workout"
25 pull-ups
50 air squats
50 push-ups
50 knees-to-elbows
50 double unders
50 cal on the rower
25 pull-ups

091909 WOD

WOD:
"King CrossFit 300 Workout"
25 pull-ups
50 air squats
50 push-ups
50 knees-to-elbows
50 double unders
50 cal on the rower
25 pull-ups

091909 WOD

WOD:
"King CrossFit 300 Workout"
25 pull-ups
50 air squats
50 push-ups
50 knees-to-elbows
50 double unders
50 cal on the rower
25 pull-ups

09/18/09 Friday

WARM UP

- 800 Run

- 25 push ups

- 25 sit ups



WOD

Workout: "Vegas" (courtesy of Diablo CrossFit)

- 7 squat cleans (135lbs men, 85lbs women)

- 7 burpees

- 7 overhead lunge steps with bumper plate (45lbs men, 25lbs women)

As many rounds as possible in 21 minutes.

Beginners should stay extremely light on the squat cleans and work on form. Use a medicine ball or empty bar if you have to.

To CHALK or NOT TO CHALK, that is the question.? And ALLEN hates to mop, so read up!

Protect your hands by using chalk correctly (see below) and/or use adhesive sports tape. Ripped hands are completely preventable. Don't let them derail your training.

"A little bit of chalk goes a long way, and there is a proper way to use it. Chalking your entire hand, from the wrist to the fingertips, is not it. Have you ever gripped anything with the heel of your hand? If so, you’ve overcome the nuisance of the opposable thumb.

The only part of your hand that requires chalk is the part that contacts the bar. This area starts just below the base of the fingers and continues up to the third knuckle. Take a block of chalk, put it on your calluses, swipe upward until you hit your fingertips, and stop. Put the block of chalk down. Now, take your non-chalked hand, rub it against the chalked one, and go about your workout."

From Jon Gilson at Again Faster.

No one in the gym is KG of the Boston Celtics, or LeBron himself of the CAVS. No need to make star dust and spread chalk all over the floor.

09/18/09 Friday

WARM UP

- 800 Run

- 25 push ups

- 25 sit ups



WOD

Workout: "Vegas" (courtesy of Diablo CrossFit)

- 7 squat cleans (135lbs men, 85lbs women)

- 7 burpees

- 7 overhead lunge steps with bumper plate (45lbs men, 25lbs women)

As many rounds as possible in 21 minutes.

Beginners should stay extremely light on the squat cleans and work on form. Use a medicine ball or empty bar if you have to.

To CHALK or NOT TO CHALK, that is the question.? And ALLEN hates to mop, so read up!

Protect your hands by using chalk correctly (see below) and/or use adhesive sports tape. Ripped hands are completely preventable. Don't let them derail your training.

"A little bit of chalk goes a long way, and there is a proper way to use it. Chalking your entire hand, from the wrist to the fingertips, is not it. Have you ever gripped anything with the heel of your hand? If so, you’ve overcome the nuisance of the opposable thumb.

The only part of your hand that requires chalk is the part that contacts the bar. This area starts just below the base of the fingers and continues up to the third knuckle. Take a block of chalk, put it on your calluses, swipe upward until you hit your fingertips, and stop. Put the block of chalk down. Now, take your non-chalked hand, rub it against the chalked one, and go about your workout."

From Jon Gilson at Again Faster.

No one in the gym is KG of the Boston Celtics, or LeBron himself of the CAVS. No need to make star dust and spread chalk all over the floor.

09/18/09 Friday

WARM UP

- 800 Run

- 25 push ups

- 25 sit ups



WOD

Workout: "Vegas" (courtesy of Diablo CrossFit)

- 7 squat cleans (135lbs men, 85lbs women)

- 7 burpees

- 7 overhead lunge steps with bumper plate (45lbs men, 25lbs women)

As many rounds as possible in 21 minutes.

Beginners should stay extremely light on the squat cleans and work on form. Use a medicine ball or empty bar if you have to.

To CHALK or NOT TO CHALK, that is the question.? And ALLEN hates to mop, so read up!

Protect your hands by using chalk correctly (see below) and/or use adhesive sports tape. Ripped hands are completely preventable. Don't let them derail your training.

"A little bit of chalk goes a long way, and there is a proper way to use it. Chalking your entire hand, from the wrist to the fingertips, is not it. Have you ever gripped anything with the heel of your hand? If so, you’ve overcome the nuisance of the opposable thumb.

The only part of your hand that requires chalk is the part that contacts the bar. This area starts just below the base of the fingers and continues up to the third knuckle. Take a block of chalk, put it on your calluses, swipe upward until you hit your fingertips, and stop. Put the block of chalk down. Now, take your non-chalked hand, rub it against the chalked one, and go about your workout."

From Jon Gilson at Again Faster.

No one in the gym is KG of the Boston Celtics, or LeBron himself of the CAVS. No need to make star dust and spread chalk all over the floor.

09/18/09 Friday

WARM UP

- 800 Run

- 25 push ups

- 25 sit ups



WOD

Workout: "Vegas" (courtesy of Diablo CrossFit)

- 7 squat cleans (135lbs men, 85lbs women)

- 7 burpees

- 7 overhead lunge steps with bumper plate (45lbs men, 25lbs women)

As many rounds as possible in 21 minutes.

Beginners should stay extremely light on the squat cleans and work on form. Use a medicine ball or empty bar if you have to.

To CHALK or NOT TO CHALK, that is the question.? And ALLEN hates to mop, so read up!

Protect your hands by using chalk correctly (see below) and/or use adhesive sports tape. Ripped hands are completely preventable. Don't let them derail your training.

"A little bit of chalk goes a long way, and there is a proper way to use it. Chalking your entire hand, from the wrist to the fingertips, is not it. Have you ever gripped anything with the heel of your hand? If so, you’ve overcome the nuisance of the opposable thumb.

The only part of your hand that requires chalk is the part that contacts the bar. This area starts just below the base of the fingers and continues up to the third knuckle. Take a block of chalk, put it on your calluses, swipe upward until you hit your fingertips, and stop. Put the block of chalk down. Now, take your non-chalked hand, rub it against the chalked one, and go about your workout."

From Jon Gilson at Again Faster.

No one in the gym is KG of the Boston Celtics, or LeBron himself of the CAVS. No need to make star dust and spread chalk all over the floor.

Thursday WOD

09/17/09
Warm Up
500M Row or 400M Run
15 Pull Ups
24 Lunges
2RDs

WOD:
King Crossfit Fight Gone BAD:
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. The stations are: (3RDs)
ROW (Calories)
Medicine Ball Cleans
Sit Ups
Push Press
KB Swings

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.

And if time Permits:
Surprise!!!

Thursday WOD

09/17/09
Warm Up
500M Row or 400M Run
15 Pull Ups
24 Lunges
2RDs

WOD:
King Crossfit Fight Gone BAD:
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. The stations are: (3RDs)
ROW (Calories)
Medicine Ball Cleans
Sit Ups
Push Press
KB Swings

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.

And if time Permits:
Surprise!!!

Thursday WOD

09/17/09
Warm Up
500M Row or 400M Run
15 Pull Ups
24 Lunges
2RDs

WOD:
King Crossfit Fight Gone BAD:
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. The stations are: (3RDs)
ROW (Calories)
Medicine Ball Cleans
Sit Ups
Push Press
KB Swings

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.

And if time Permits:
Surprise!!!

Thursday WOD

09/17/09
Warm Up
500M Row or 400M Run
15 Pull Ups
24 Lunges
2RDs

WOD:
King Crossfit Fight Gone BAD:
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. The stations are: (3RDs)
ROW (Calories)
Medicine Ball Cleans
Sit Ups
Push Press
KB Swings

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.

And if time Permits:
Surprise!!!

091609

Warm Up:
20 PVC OH Squats
20 Lunges (10 Each Leg)
20 Knees To Elbows

WOD
AMRAP in 20 min of:
10 Push Ups
20 Air Squats
30 Double Unders (120 singles)

091609

Warm Up:
20 PVC OH Squats
20 Lunges (10 Each Leg)
20 Knees To Elbows

WOD
AMRAP in 20 min of:
10 Push Ups
20 Air Squats
30 Double Unders (120 singles)

091609

Warm Up:
20 PVC OH Squats
20 Lunges (10 Each Leg)
20 Knees To Elbows

WOD
AMRAP in 20 min of:
10 Push Ups
20 Air Squats
30 Double Unders (120 singles)

091609

Warm Up:
20 PVC OH Squats
20 Lunges (10 Each Leg)
20 Knees To Elbows

WOD
AMRAP in 20 min of:
10 Push Ups
20 Air Squats
30 Double Unders (120 singles)

New Class Times

Many of our athletes voted on our online poll to add a 6am, 12pm and 4:15pm class. For all three classes we've only had 5 people sign-up on the white board which is substantially less than what was reflected on our online poll. We will give it a test run next week. The classes will be on Monday, Wednesday and Friday and will be an express class. We will try to get you in and out in roughly 45 minutes. With the express class you have 10 minutes to complete your warm-up and stretching. The WOD will start promptly at 10 after the hour. And the class will end with the usual static stretching. For the 6am and 12pm classes we may ask you to provide us with at least 24 hour notice that you will be attending the class. More details to follow.

New Class Times

Many of our athletes voted on our online poll to add a 6am, 12pm and 4:15pm class. For all three classes we've only had 5 people sign-up on the white board which is substantially less than what was reflected on our online poll. We will give it a test run next week. The classes will be on Monday, Wednesday and Friday and will be an express class. We will try to get you in and out in roughly 45 minutes. With the express class you have 10 minutes to complete your warm-up and stretching. The WOD will start promptly at 10 after the hour. And the class will end with the usual static stretching. For the 6am and 12pm classes we may ask you to provide us with at least 24 hour notice that you will be attending the class. More details to follow.

New Class Times

Many of our athletes voted on our online poll to add a 6am, 12pm and 4:15pm class. For all three classes we've only had 5 people sign-up on the white board which is substantially less than what was reflected on our online poll. We will give it a test run next week. The classes will be on Monday, Wednesday and Friday and will be an express class. We will try to get you in and out in roughly 45 minutes. With the express class you have 10 minutes to complete your warm-up and stretching. The WOD will start promptly at 10 after the hour. And the class will end with the usual static stretching. For the 6am and 12pm classes we may ask you to provide us with at least 24 hour notice that you will be attending the class. More details to follow.

New Class Times

Many of our athletes voted on our online poll to add a 6am, 12pm and 4:15pm class. For all three classes we've only had 5 people sign-up on the white board which is substantially less than what was reflected on our online poll. We will give it a test run next week. The classes will be on Monday, Wednesday and Friday and will be an express class. We will try to get you in and out in roughly 45 minutes. With the express class you have 10 minutes to complete your warm-up and stretching. The WOD will start promptly at 10 after the hour. And the class will end with the usual static stretching. For the 6am and 12pm classes we may ask you to provide us with at least 24 hour notice that you will be attending the class. More details to follow.

Tuesday Pics

09/15/09

Helen is BACK!!!

Tuesday Pics

09/15/09

Helen is BACK!!!

Tuesday Pics

09/15/09

Helen is BACK!!!

Tuesday Pics

09/15/09

Helen is BACK!!!

091509 WOD

Warm up:
1000m row
50 double-unders (200 singles)
(start with double-unders if rowers are in use)

WOD:
"Helen"
400m
21 KB swings*
12 pull-ups
3 rounds for time
*if you want your name on the board you HAVE to do the CrossFit standard "American" swing. Please see the video below for a demonstration.



Core:
100 ab-mat sit-ups for time

091509 WOD

Warm up:
1000m row
50 double-unders (200 singles)
(start with double-unders if rowers are in use)

WOD:
"Helen"
400m
21 KB swings*
12 pull-ups
3 rounds for time
*if you want your name on the board you HAVE to do the CrossFit standard "American" swing. Please see the video below for a demonstration.



Core:
100 ab-mat sit-ups for time

091509 WOD

Warm up:
1000m row
50 double-unders (200 singles)
(start with double-unders if rowers are in use)

WOD:
"Helen"
400m
21 KB swings*
12 pull-ups
3 rounds for time
*if you want your name on the board you HAVE to do the CrossFit standard "American" swing. Please see the video below for a demonstration.



Core:
100 ab-mat sit-ups for time

091509 WOD

Warm up:
1000m row
50 double-unders (200 singles)
(start with double-unders if rowers are in use)

WOD:
"Helen"
400m
21 KB swings*
12 pull-ups
3 rounds for time
*if you want your name on the board you HAVE to do the CrossFit standard "American" swing. Please see the video below for a demonstration.



Core:
100 ab-mat sit-ups for time

Monday Pics 09/14/09

Welcome Duy, Trinh, Alicia, and Kyle our newest members to King Crossfit.

Monday Pics 09/14/09

Welcome Duy, Trinh, Alicia, and Kyle our newest members to King Crossfit.

Monday Pics 09/14/09

Welcome Duy, Trinh, Alicia, and Kyle our newest members to King Crossfit.

Monday Pics 09/14/09

Welcome Duy, Trinh, Alicia, and Kyle our newest members to King Crossfit.

Monday - 09/14/09

WARM UP

- 1200m Run

- 25 Pull Ups

WOD

21 Burpees

21 KB Swings

21 Box Jumps

21 Sit ups

100m Farmer's Walk

15 Burpees

15 KB Swings

15 Box Jumps

15 Sit ups

200m Farmer's Walk

9 Burpees

9 KB Swings

9 Box Jumps

9 Sit ups

300m Farmer's Walk

Monday - 09/14/09

WARM UP

- 1200m Run

- 25 Pull Ups

WOD

21 Burpees

21 KB Swings

21 Box Jumps

21 Sit ups

100m Farmer's Walk

15 Burpees

15 KB Swings

15 Box Jumps

15 Sit ups

200m Farmer's Walk

9 Burpees

9 KB Swings

9 Box Jumps

9 Sit ups

300m Farmer's Walk

Monday - 09/14/09

WARM UP

- 1200m Run

- 25 Pull Ups

WOD

21 Burpees

21 KB Swings

21 Box Jumps

21 Sit ups

100m Farmer's Walk

15 Burpees

15 KB Swings

15 Box Jumps

15 Sit ups

200m Farmer's Walk

9 Burpees

9 KB Swings

9 Box Jumps

9 Sit ups

300m Farmer's Walk

Monday - 09/14/09

WARM UP

- 1200m Run

- 25 Pull Ups

WOD

21 Burpees

21 KB Swings

21 Box Jumps

21 Sit ups

100m Farmer's Walk

15 Burpees

15 KB Swings

15 Box Jumps

15 Sit ups

200m Farmer's Walk

9 Burpees

9 KB Swings

9 Box Jumps

9 Sit ups

300m Farmer's Walk

Happy Birthday Rena!!!

"He called you pretty. That’s practically an insult, the way you look right now. You’re much more than beautiful." (pg 493)

Enjoy your DAY!!!

Happy Birthday Rena!!!

"He called you pretty. That’s practically an insult, the way you look right now. You’re much more than beautiful." (pg 493)

Enjoy your DAY!!!

Happy Birthday Rena!!!

"He called you pretty. That’s practically an insult, the way you look right now. You’re much more than beautiful." (pg 493)

Enjoy your DAY!!!

Happy Birthday Rena!!!

"He called you pretty. That’s practically an insult, the way you look right now. You’re much more than beautiful." (pg 493)

Enjoy your DAY!!!

Friday and Saturday Pics

09/12/09

Friday and Saturday Pics

09/12/09

Friday and Saturday Pics

09/12/09

Friday and Saturday Pics

09/12/09

Saturdays WOD

09/12/09
Warm Up:
800m Run
25 Sit ups
24 Walking Lunges

WOD:
5 Thrusters
7 Hang Power Cleans
10 Sumo High Dead Pull
95lbsM/65lbsW
Complete as many rounds in 20 Minutes.

3,2,1 GO!!!!!

Saturdays WOD

09/12/09
Warm Up:
800m Run
25 Sit ups
24 Walking Lunges

WOD:
5 Thrusters
7 Hang Power Cleans
10 Sumo High Dead Pull
95lbsM/65lbsW
Complete as many rounds in 20 Minutes.

3,2,1 GO!!!!!

Saturdays WOD

09/12/09
Warm Up:
800m Run
25 Sit ups
24 Walking Lunges

WOD:
5 Thrusters
7 Hang Power Cleans
10 Sumo High Dead Pull
95lbsM/65lbsW
Complete as many rounds in 20 Minutes.

3,2,1 GO!!!!!

Saturdays WOD

09/12/09
Warm Up:
800m Run
25 Sit ups
24 Walking Lunges

WOD:
5 Thrusters
7 Hang Power Cleans
10 Sumo High Dead Pull
95lbsM/65lbsW
Complete as many rounds in 20 Minutes.

3,2,1 GO!!!!!

091109

WARM UP:
3 Rounds of
15 KB SDHP
15 KB Squats
15 KB Swings

WOD:
4 Rounds of
400 Meter Run (every run is maximum effort)
2 Min. of rest between each round

091109

WARM UP:
3 Rounds of
15 KB SDHP
15 KB Squats
15 KB Swings

WOD:
4 Rounds of
400 Meter Run (every run is maximum effort)
2 Min. of rest between each round

091109

WARM UP:
3 Rounds of
15 KB SDHP
15 KB Squats
15 KB Swings

WOD:
4 Rounds of
400 Meter Run (every run is maximum effort)
2 Min. of rest between each round

091109

WARM UP:
3 Rounds of
15 KB SDHP
15 KB Squats
15 KB Swings

WOD:
4 Rounds of
400 Meter Run (every run is maximum effort)
2 Min. of rest between each round

Foundations and Olympic Lifting Classes now being offered

For newer members and those of you who need to sharpen their skills on the 9 Foundational Movements of CrossFit we are highly recommending that you sign-up for our Foundations Classes. You will be instructed on the following movements in 3 one-hour sessions: Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High pull and Medicine Ball Clean. At the end of each class we will be providing instruction on the kipping pull-up, kettlebell swing, and rowing technique.

Please talk to Glen about pricing and scheduling. The classes will be scheduled outside of our regularly scheduled WOD times and may be in small groups or one-on-one.

We are also offering Olympic Lifting classes with Ron Panelo. Learn the essentials for the Snatch and Clean and Jerk. Please talk to Ron about pricing and scheduling.

And if you want to take your O-lifting to another level, sign-up on the white board to purchase O-lifting shoes at a significant discount.

Foundations and Olympic Lifting Classes now being offered

For newer members and those of you who need to sharpen their skills on the 9 Foundational Movements of CrossFit we are highly recommending that you sign-up for our Foundations Classes. You will be instructed on the following movements in 3 one-hour sessions: Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High pull and Medicine Ball Clean. At the end of each class we will be providing instruction on the kipping pull-up, kettlebell swing, and rowing technique.

Please talk to Glen about pricing and scheduling. The classes will be scheduled outside of our regularly scheduled WOD times and may be in small groups or one-on-one.

We are also offering Olympic Lifting classes with Ron Panelo. Learn the essentials for the Snatch and Clean and Jerk. Please talk to Ron about pricing and scheduling.

And if you want to take your O-lifting to another level, sign-up on the white board to purchase O-lifting shoes at a significant discount.

Foundations and Olympic Lifting Classes now being offered

For newer members and those of you who need to sharpen their skills on the 9 Foundational Movements of CrossFit we are highly recommending that you sign-up for our Foundations Classes. You will be instructed on the following movements in 3 one-hour sessions: Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High pull and Medicine Ball Clean. At the end of each class we will be providing instruction on the kipping pull-up, kettlebell swing, and rowing technique.

Please talk to Glen about pricing and scheduling. The classes will be scheduled outside of our regularly scheduled WOD times and may be in small groups or one-on-one.

We are also offering Olympic Lifting classes with Ron Panelo. Learn the essentials for the Snatch and Clean and Jerk. Please talk to Ron about pricing and scheduling.

And if you want to take your O-lifting to another level, sign-up on the white board to purchase O-lifting shoes at a significant discount.

Foundations and Olympic Lifting Classes now being offered

For newer members and those of you who need to sharpen their skills on the 9 Foundational Movements of CrossFit we are highly recommending that you sign-up for our Foundations Classes. You will be instructed on the following movements in 3 one-hour sessions: Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High pull and Medicine Ball Clean. At the end of each class we will be providing instruction on the kipping pull-up, kettlebell swing, and rowing technique.

Please talk to Glen about pricing and scheduling. The classes will be scheduled outside of our regularly scheduled WOD times and may be in small groups or one-on-one.

We are also offering Olympic Lifting classes with Ron Panelo. Learn the essentials for the Snatch and Clean and Jerk. Please talk to Ron about pricing and scheduling.

And if you want to take your O-lifting to another level, sign-up on the white board to purchase O-lifting shoes at a significant discount.

New Saturday Morning Class!

To alleviate the size of the 9:30am Saturday class we've decided to add an 8:50am express class. With the express class we expect you to warm-up and stretch on your own with a 10 minute window as we will start the WOD promptly at 9am.

New Saturday Morning Class!

To alleviate the size of the 9:30am Saturday class we've decided to add an 8:50am express class. With the express class we expect you to warm-up and stretch on your own with a 10 minute window as we will start the WOD promptly at 9am.

New Saturday Morning Class!

To alleviate the size of the 9:30am Saturday class we've decided to add an 8:50am express class. With the express class we expect you to warm-up and stretch on your own with a 10 minute window as we will start the WOD promptly at 9am.

New Saturday Morning Class!

To alleviate the size of the 9:30am Saturday class we've decided to add an 8:50am express class. With the express class we expect you to warm-up and stretch on your own with a 10 minute window as we will start the WOD promptly at 9am.

Thursday Pictures

09/10/09

Thursday Pictures

09/10/09

Thursday Pictures

09/10/09

Thursday Pictures

09/10/09

091009 WOD

Warm-up:
25 double-unders (100 singles)
10 jumping air squats
10 jumping lunges
10 clapping push-ups
2 rounds NFT (not for time)

WOD:
400m run
12 pull-ups
12 wall-balls
20 min AMRAP (as many rounds as possible)

091009 WOD

Warm-up:
25 double-unders (100 singles)
10 jumping air squats
10 jumping lunges
10 clapping push-ups
2 rounds NFT (not for time)

WOD:
400m run
12 pull-ups
12 wall-balls
20 min AMRAP (as many rounds as possible)

091009 WOD

Warm-up:
25 double-unders (100 singles)
10 jumping air squats
10 jumping lunges
10 clapping push-ups
2 rounds NFT (not for time)

WOD:
400m run
12 pull-ups
12 wall-balls
20 min AMRAP (as many rounds as possible)

091009 WOD

Warm-up:
25 double-unders (100 singles)
10 jumping air squats
10 jumping lunges
10 clapping push-ups
2 rounds NFT (not for time)

WOD:
400m run
12 pull-ups
12 wall-balls
20 min AMRAP (as many rounds as possible)

The Non-Negotiability of Perfection

By John Gilson, Again Faster.

CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.

In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.

Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.

The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.

For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.

-Picture above is of King CrossFit super athletes, Jessi Nemens with a structurally solid lockout and Christina Rios with a great rack........position!