Thursday, November 11, 2010
Thank you Veterans.
King Crossfit would like to thank all in the armed forces who have served or are serving our nation. We appreciate those that gave so much, including their families and community who enable them to serve.
Wednesday, November 10, 2010
11/10/10
Warm Up:
60 Knee High Toe Touches
12 Wall Balls
10 Box Jumps
10 Good Mornings
3 Rounds for time
WOD: Team WOD
Groups of 3
1600M Row
200 Push-Ups
120 Hanging Power Cleans (95lb/65/lb)
120 Sumo High Deadlift High-Pull
200 Air Squats
1600M Row
(Only one athlete working at one time. The teams can decide on how to break-up the movements. You must complete on task before going to the next. Scale as needed.)
3,2,1 GO!!!
60 Knee High Toe Touches
12 Wall Balls
10 Box Jumps
10 Good Mornings
3 Rounds for time
WOD: Team WOD
Groups of 3
1600M Row
200 Push-Ups
120 Hanging Power Cleans (95lb/65/lb)
120 Sumo High Deadlift High-Pull
200 Air Squats
1600M Row
(Only one athlete working at one time. The teams can decide on how to break-up the movements. You must complete on task before going to the next. Scale as needed.)
3,2,1 GO!!!
Tuesday, November 9, 2010
Paleo - Quick Start Guide
Robb Wolf has put together this awesome quick start guide! Download it, print it, post it on your fridge and share it with your friends!
http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf
http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf
Nutrition WOD?
For those of you interested in Paleo but coming up with meals seems hard, the folks over at Crossfit Omaha have made it easy for you. They are doing a 30 day eating plan with 3 meals a day including a snack. They list recipes and ingredients. Even if you are just curious as to what eating "clean" looks like, check it out.
Here is what Monday looks like.
http://cfomahanutrition.blogspot.com/2010/11/monday-101108.html
Breakfast:
Grilled Garlic Mushrooms w/ Bacon
2 cups mushrooms, sliced
6 slices of bacon
3 tbsp parsley, finely chopped
3 tbsp coconut oil
3 garlic cloves, finely chopped
salt and pepper (optional)
Combine in a bowl and then place in heated pan. Stirring occasionally, cook for 5-8 minutes.
Lunch:
Caesar Salad
6 slices of bacon
4 cups of chopped green leafy veggie of choice
2 hard boiled eggs
1 garlic clove, finely chopped
olive oil and vinaigrette for dressing
Dinner (serves 2):
Beef w/ Zucchini
280g beef, cut into strips
2 tbsp of coconut oil
1 onion finely chopped
2 garlic cloves, finely chopped
4 tomatoes, chopped
1/2 tsp salt - 1 tsp ground pepper
1/3 cup water
4 small zucchinis, cut crossways into pieces
1 red capsicum, diced
Fry beef until all sides are browned using coconut or avocado oil. Add onions, garlic, tomatoes, water, salt and pepper; cover and simmer for an hour. Check from time to time to ensure mixture has not become too dry; add more water if necessary.
Stir in zucchini and capsicum pieces and simmer for a further 20 minutes. Serve.
Snack (1 time so choose wisely):
Fruit and Nut Snack
Dried Apricots
Chopped pecan nuts (or choice)
Pumpkin Seeds
Cinnamon
(it would be in your best interest to add beef jerky to this snack)
Here is what Monday looks like.
http://cfomahanutrition.blogspot.com/2010/11/monday-101108.html
Breakfast:
Grilled Garlic Mushrooms w/ Bacon
2 cups mushrooms, sliced
6 slices of bacon
3 tbsp parsley, finely chopped
3 tbsp coconut oil
3 garlic cloves, finely chopped
salt and pepper (optional)
Combine in a bowl and then place in heated pan. Stirring occasionally, cook for 5-8 minutes.
Lunch:
Caesar Salad
6 slices of bacon
4 cups of chopped green leafy veggie of choice
2 hard boiled eggs
1 garlic clove, finely chopped
olive oil and vinaigrette for dressing
Dinner (serves 2):
Beef w/ Zucchini
280g beef, cut into strips
2 tbsp of coconut oil
1 onion finely chopped
2 garlic cloves, finely chopped
4 tomatoes, chopped
1/2 tsp salt - 1 tsp ground pepper
1/3 cup water
4 small zucchinis, cut crossways into pieces
1 red capsicum, diced
Fry beef until all sides are browned using coconut or avocado oil. Add onions, garlic, tomatoes, water, salt and pepper; cover and simmer for an hour. Check from time to time to ensure mixture has not become too dry; add more water if necessary.
Stir in zucchini and capsicum pieces and simmer for a further 20 minutes. Serve.
Snack (1 time so choose wisely):
Fruit and Nut Snack
Dried Apricots
Chopped pecan nuts (or choice)
Pumpkin Seeds
Cinnamon
(it would be in your best interest to add beef jerky to this snack)
110910 WOD
Warm up:
Skill work
Group stretch
WOD:
5 Rounds of the following:
In 3 minutes
Run 200 Meters
5 strict pull-ups (10 kips or band assist pull-ups)
15 medicine ball cleans
Max rep Double Unders or Single Jump Rope
rest 2 minutes
Each Double Under = 1 point
Every 5 Single Jump Rope = 1 point
Skill work
Group stretch
WOD:
5 Rounds of the following:
In 3 minutes
Run 200 Meters
5 strict pull-ups (10 kips or band assist pull-ups)
15 medicine ball cleans
Max rep Double Unders or Single Jump Rope
rest 2 minutes
Each Double Under = 1 point
Every 5 Single Jump Rope = 1 point
Monday, November 8, 2010
110810
Warm Up
7 Pull ups
11 PVC Pass Throughs
5 Push Ups (Slow and Controlled) ***elbows at your sides***
WOD
Bench Press 5-4-3-2-1
Finisher
AMRAP in 10 Min
7 KB Swings
7 KB Squats
11 Sit Ups
7 Pull ups
11 PVC Pass Throughs
5 Push Ups (Slow and Controlled) ***elbows at your sides***
WOD
Bench Press 5-4-3-2-1
Finisher
AMRAP in 10 Min
7 KB Swings
7 KB Squats
11 Sit Ups
Sunday, November 7, 2010
Nick meets Fran once again!
Nick with a new PR of 3:02. Damian also crushed "Fran" with a PR of 3:09. Great work guys!
Saturday, November 6, 2010
11/6/10
Bench Mark Day
Warm Up:
500m Row
15 Push Ups
15 Air Squats
3 Rounds
WOD: Fran
21-15-9
Thrusters
Pull-ups (95lb/65lb)
for Time
**Pair Up. Make sure every movements is a good Rep. **
Warm Up:
500m Row
15 Push Ups
15 Air Squats
3 Rounds
WOD: Fran
21-15-9
Thrusters
Pull-ups (95lb/65lb)
for Time
**Pair Up. Make sure every movements is a good Rep. **
Friday, November 5, 2010
Kids Crossfit @ 11:30 AM Saturday 11/05
Reminder - Kids Crossfit this Saturday. Bring your kids to enjoy some activity inside while its raining.
Currently free to all members children. Bring a friend!
http://kingskidscf.wordpress.com/2010/11/05/did-someone-say-obstacle-course/
Currently free to all members children. Bring a friend!
http://kingskidscf.wordpress.com/2010/11/05/did-someone-say-obstacle-course/
CPR Class This Sunday
If you are planning on taking the CPR class this Sunday (11/7/10), please keep in mind that Daylight Saving Time for Fall takes place this coming Sunday (the first Sunday of November) at 2 AM. "Spring Ahead, Fall Back"... so you should be setting your clock back one hour (maybe before you go to bed).
This class is open to all- KCF members and family/friends of members. This class is CPR for infants/children/adults. If you need Healthcare Provider class or a First Aid class, you can still come to this class and/or contact me and we can try to set up a separate class on another day to take care of other certifications.
One more thing- if you can, bring in a snack (enough to share ;)
Here is a "Before" shot of Duy... remember this next time Duy takes of his shirt (which should be 2-3 minutes into any WOD).
-Ryan
Friday Inspiration - What inspires you?
In my opinion, Crossfit is analogous to life. Some WODs seem monumental, but if you just chip away at it, you finish. Other times your energy is low but the support of the coaches and fellow athletes push you through it. Sure you can fail on a certain day or not perform to your best, but you come back the next day for more. I see many parallels with work and life in general.
I will be reaching out to current members for their spin on Crossfit and motivation. Expect to see some more on upcoming Fridays.
But today I ask, what inspires you? What makes you come back for more?
To succeed…You need to find something to hold on to, something to motivate you, something to inspire you.
-Tony Dorsett
110510 WOD
Warm-up:
5rounds of Suicide Drills
WOD:
50 Double Unders
10 Strict Pull-ups or 3 muscle-ups
20 Box Jumps
30 KB Swings
40 Sit-ups
50 Burpees
40 Sit-ups
30 KB Swings
20 Box Jumps
10 Strict Pull-ups or 3 muscle-ups
50 Double-unders
5rounds of Suicide Drills
WOD:
50 Double Unders
10 Strict Pull-ups or 3 muscle-ups
20 Box Jumps
30 KB Swings
40 Sit-ups
50 Burpees
40 Sit-ups
30 KB Swings
20 Box Jumps
10 Strict Pull-ups or 3 muscle-ups
50 Double-unders
Thursday, November 4, 2010
Wednesday, November 3, 2010
Tuesday, November 2, 2010
Mouth to Mouth
Now that I have your attention...
When was the last time you got certified in the life saving technique of CPR? Did you know it's no longer 15 compressions and 2 breaths (if you still think it's 5:2, we really need to talk). Compressions, which has much greater emphasis, should now be performed at a rate of 100/minute. Did you also know that anyone can use a defibrillator now? Did you know that there is such a thing as Compression Only CPR (no breaths)? I have another tidbit for you... I'm sure you're familiar with A-B-C (Airway, Breathing, Chest compressions). As of October 18th of this year, the American Heart Association released new guidelines for CPR. If you want to find out what that change is, you have to be at King CrossFit this Sunday, November 7th, from 9 am to 1 pm.
There is an Adult/Child/Infant CPR class being offered this Sunday at the box. You'll also learn how to deal with Foreign-Body Airway Obstructions and learn about Automated External Defibrillators. There is no written exam either! You get a card good for 2 years and the comforting knowledge of this important skill. You get all this for the low low price of $35. This class is for you, your spouse, and your family. Sign up on the white board at KCF.
See you Sunday!
When was the last time you got certified in the life saving technique of CPR? Did you know it's no longer 15 compressions and 2 breaths (if you still think it's 5:2, we really need to talk). Compressions, which has much greater emphasis, should now be performed at a rate of 100/minute. Did you also know that anyone can use a defibrillator now? Did you know that there is such a thing as Compression Only CPR (no breaths)? I have another tidbit for you... I'm sure you're familiar with A-B-C (Airway, Breathing, Chest compressions). As of October 18th of this year, the American Heart Association released new guidelines for CPR. If you want to find out what that change is, you have to be at King CrossFit this Sunday, November 7th, from 9 am to 1 pm.
There is an Adult/Child/Infant CPR class being offered this Sunday at the box. You'll also learn how to deal with Foreign-Body Airway Obstructions and learn about Automated External Defibrillators. There is no written exam either! You get a card good for 2 years and the comforting knowledge of this important skill. You get all this for the low low price of $35. This class is for you, your spouse, and your family. Sign up on the white board at KCF.
See you Sunday!
King CF's Newest Members
October was a awesome month for King CrossFit! What a great way to cap off the month with a fun-filled Halloween/Birthday Bash and a 2nd Place finish in The Best of Western WA Contest - Gym Category! But we can't forget to welcome our newest members. Please introduce yourself and give the following a warm welcome when you see them:
Minh Tran, Brian & Raquel Fredrickson, Jerome Sumalbag, Kristene Gabuat, Tony Savelli, Robert Allen, Marijo (MJ) Mendoza, Karen & Ethan Reyes, Juan Hernandez, Dan Cowles, Pete Orgill, Sommer Prewitt, Sarafine Appadolo, Mohammed Berrebie, Greg Duarte, Brenda Reiss, Dana Moss, John Petitt, Bill Do, Huy Le & Hau Nguyen.
Minh Tran, Brian & Raquel Fredrickson, Jerome Sumalbag, Kristene Gabuat, Tony Savelli, Robert Allen, Marijo (MJ) Mendoza, Karen & Ethan Reyes, Juan Hernandez, Dan Cowles, Pete Orgill, Sommer Prewitt, Sarafine Appadolo, Mohammed Berrebie, Greg Duarte, Brenda Reiss, Dana Moss, John Petitt, Bill Do, Huy Le & Hau Nguyen.
Beyond the Whiteboard - 2 Minute Challenge
Accumulate as many double unders as you can in 2 minutes. - jump rope must go around twice in one jump to count - use as many sets as necessary in the 2 minutes - must have a video. Click on the link below for more info.
http://blog.beyondthewhiteboard.com/2010/11/01/beyond-the-whiteboards-new-two-minute-challenge/
http://blog.beyondthewhiteboard.com/2010/11/01/beyond-the-whiteboards-new-two-minute-challenge/
110210 WOD
Warm-up:
12 box jumps
16 KB swings
24 knee high toe touches(12 each leg)
3 rounds
WOD:
4 Rounds of
200m Run
25 Double Unders
12 Push Press (65/95)
7 Knees to Elbows
12 box jumps
16 KB swings
24 knee high toe touches(12 each leg)
3 rounds
WOD:
4 Rounds of
200m Run
25 Double Unders
12 Push Press (65/95)
7 Knees to Elbows
Monday, November 1, 2010
110110
Warm Up
3 Rounds of
300 Row
15 Medball Cleans
WOD
"Cindy"
5 pull-ups
10 push-ups
15 air squats
AMRAP for 20 minutes
3 Rounds of
300 Row
15 Medball Cleans
WOD
"Cindy"
5 pull-ups
10 push-ups
15 air squats
AMRAP for 20 minutes
Sunday, October 31, 2010
King CrossFit Takes 2nd Place!!!
The results are in and King CrossFit came in 2nd Place in Evening Magazine's Best of Western Washington Contest. Congrats to Mieko's Fitness for taking 1st place a much larger gym with multiple locations in the Puget Sound Region. A big THANK YOU to everyone that voted for us. Next year we're shooting for number 1!!!
Saturday, October 30, 2010
No Halloween WOD
This Sunday's Plyometric/Kettlebell/Mobility WOD is not going to happen (yet). There was lots of interest but not enough commitment... Look for another post in the near future for the next scheduled Sunday WOD. Don't forget the KCF party tonight and be safe!
-Ryan
-Ryan
10/30/10
Warm Up:
1000M Row
Followed by 3 of Rounds:
25 Push Ups
25 Sit-Ups
20 Lunges
WOD:
400M Run
50 Air Squats
4 Rounds for time
Finisher:
Halloween Party Tonight 8:30 at the BOX
Prizes for the best Costumes!!!!
1000M Row
Followed by 3 of Rounds:
25 Push Ups
25 Sit-Ups
20 Lunges
WOD:
400M Run
50 Air Squats
4 Rounds for time
Finisher:
Halloween Party Tonight 8:30 at the BOX
Prizes for the best Costumes!!!!
Friday, October 29, 2010
103010 WOD
Warm-up:
"Annie"
50 Doubles-unders
50 Sit-ups
40 Double-unders
40 Sit-ups
30 Double-unders
30 Sit-ups
20 Double-unders
20 Sit-ups
10 Double-unders
10 Sit-ups
NFT (not for time)
WOD:
200 American Kettlebell Swings
3 Burpee penalty anytime you stop swinging the KB.
"Annie"
50 Doubles-unders
50 Sit-ups
40 Double-unders
40 Sit-ups
30 Double-unders
30 Sit-ups
20 Double-unders
20 Sit-ups
10 Double-unders
10 Sit-ups
NFT (not for time)
WOD:
200 American Kettlebell Swings
3 Burpee penalty anytime you stop swinging the KB.
Thursday, October 28, 2010
102810
Warm Up
10 Lunges to the front (5 each leg)
10 Lunges to the side (5 each side)
10 Lunges to the back (5 each leg)
10 KB Swings
2 Rounds
WOD
Back Squat 5-4-3-2-1
Finisher
AMRAP in 10 min of
11 Wall Balls
7 Pull Ups
10 Lunges to the front (5 each leg)
10 Lunges to the side (5 each side)
10 Lunges to the back (5 each leg)
10 KB Swings
2 Rounds
WOD
Back Squat 5-4-3-2-1
Finisher
AMRAP in 10 min of
11 Wall Balls
7 Pull Ups
Wednesday, October 27, 2010
10/27/10
10/27/10
WARM UP:
Work on the following:
500M ROW followed by working on the following 3 skills:
Hand Stand Push-Ups
Toes To Bar
Muscle Up/Kipping Pull Ups
WOD:
10 Dips
15 Knees to Elbows
20 Push Ups
200m Run
5 Rounds for Time
3,2,1 GO!!!!
WARM UP:
Work on the following:
500M ROW followed by working on the following 3 skills:
Hand Stand Push-Ups
Toes To Bar
Muscle Up/Kipping Pull Ups
WOD:
10 Dips
15 Knees to Elbows
20 Push Ups
200m Run
5 Rounds for Time
3,2,1 GO!!!!
Tuesday, October 26, 2010
102610 WOD
Warm-up:
500m row
15 wall balls
15 KB Swings
2 rounds
WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round)
500m row
15 wall balls
15 KB Swings
2 rounds
WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round)
Monday, October 25, 2010
Sunday WOD anyone?
If Sunday isn't a rest day for you, read on...
Hey y'all! I'm putting out some feelers. If I hold a Plyometric/Kettlebell/Mobility WOD this Sunday (yes, Halloween), would anyone show up? Remember there is only room for 8 people for this WOD so please give me a call/text if you are interested and can make it. If not enough people sign up, I'll hold one next month some time. It'll be at 1 pm and $5 a person. Let me know ASAP!
Ryan
206-250-8425
Hey y'all! I'm putting out some feelers. If I hold a Plyometric/Kettlebell/Mobility WOD this Sunday (yes, Halloween), would anyone show up? Remember there is only room for 8 people for this WOD so please give me a call/text if you are interested and can make it. If not enough people sign up, I'll hold one next month some time. It'll be at 1 pm and $5 a person. Let me know ASAP!
Ryan
206-250-8425
Photos from the CrossFit Level I Certification hosted by King CrossFit/Renton FD
King CrossFit hosted (for the second time) a CrossFit Level I Certification. It was held at Station 14 of the Renton Fire Department (thanks Lt. Tim- fellow King CF'er and Level I coach). The crew of instructors were some of the best CF HQ has to offer. The weekend was filled with valuable information, sweat spots, and a couple sore muscles. The CF Level I Cert is the first step to helping you as a King CrossFit member reach Virtuosity (performing the common, uncommonly well).
King CrossFit is proud to say we have 11 Level I Trainers to help you reach your goals... and Virtuosity. Glen, Ron, and Arvin kicked it off... Nick jumped on board... Karlie, VIP, Duy, and Ryan joined in the fun... and the newest additions who can call themselves a King CrossFit Trainer- Jen, Tiff, and DThai. Next time you see them at the box, congratulate them... then grill them for everything they know about whatever you're currently working on ;) Strong work! Let's let everyone know who's KING!
Here are a couple links to pictures that Ryan took of the weekend's CrossFit action...
Cold/Flu season is upon us - lets keep each other healthy
What you can do at Kings to help stay healthy
- Wash your hands before and after the WOD
- Wipe down your equipment/mat after a workout
- Cough or sneeze into the crook of your elbow
- If your sick, please consider staying home and not "sharing" it with everyone else
- Rest!!!
http://www.health.com/health/condition-article/0,,20250939,00.html
102510
Warm Up
5 rounds of
7 Pull Ups
7 Burpees
10 PVC Good Mornings
WOD
In teams of 2 - Complete AMRAP in 20 min of:
7 Dead Lifts (#185/#115)
10 Box Jumps
Only one person works at a time, alternate after each person completes the round.
5 rounds of
7 Pull Ups
7 Burpees
10 PVC Good Mornings
WOD
In teams of 2 - Complete AMRAP in 20 min of:
7 Dead Lifts (#185/#115)
10 Box Jumps
Only one person works at a time, alternate after each person completes the round.
Sunday, October 24, 2010
Saturday, October 23, 2010
102310
Warm-Up
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds
WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds
WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP
Friday, October 22, 2010
Level 1 Cert Location
For those of you attending the cert this weekend, it will be held at the Renton Fire Training Center, 1900 Lind Ave SW and not at our box.
Friday Motivation - Why do I Crossfit? Ben Lunak
This video is property of Crossfit Journal
"If I can do that, I can do just about anything." Crossfit is analogous for life. Never let your perceived limitations hold you back. 3, 2, 1....go!
"If I can do that, I can do just about anything." Crossfit is analogous for life. Never let your perceived limitations hold you back. 3, 2, 1....go!
102210 WOD
Warm-up:
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill
WOD:
“Tabata Something Else”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, the fourth 8 are air squats and finally, the last 8 intervals are double-unders. One minute rest between exercises.
Post total reps from all 40 intervals to comments.
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill
WOD:
“Tabata Something Else”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, the fourth 8 are air squats and finally, the last 8 intervals are double-unders. One minute rest between exercises.
Post total reps from all 40 intervals to comments.
Thursday, October 21, 2010
102110
Warm Up
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups
WOD
Front Squat 3-3-3-3-3
Finisher
Team Row
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups
WOD
Front Squat 3-3-3-3-3
Finisher
Team Row
Kettlebell/Mobility/Plyometric WOD
Hey KCF'ers,
Looking for something new to throw in the hopper?
Nagging tightness in your body?
Working on any of the 10 skills?
Want to get your workout in on a Sunday?
Check this out...
I know many of you have either been interested or have been playing with different Kettlebell movements or checking out KStar's Mobility WOD. So, by popular demand, there will be a couple classes a month focusing on just these movements. They will be offered on weekends, some Saturdays and some Sundays but time has yet TBD at this point. Because of the need for specific equipment, this class has limited space (only up to 8 per class). Stay tuned to the website/signup sheet at the box for the first class. There will be a drop-in fee of $5 to King CrossFit members (normal drop-in rates for non-members). This class is geared to the novice through fire-breathers, as all other crossfit workouts this will be scaleable.
Average class will look like-
Active stretch
Plyometric WOD
Skill work
Kettlebell WOD
Mobility WOD
Looking for something new to throw in the hopper?
Nagging tightness in your body?
Working on any of the 10 skills?
Want to get your workout in on a Sunday?
Check this out...
I know many of you have either been interested or have been playing with different Kettlebell movements or checking out KStar's Mobility WOD. So, by popular demand, there will be a couple classes a month focusing on just these movements. They will be offered on weekends, some Saturdays and some Sundays but time has yet TBD at this point. Because of the need for specific equipment, this class has limited space (only up to 8 per class). Stay tuned to the website/signup sheet at the box for the first class. There will be a drop-in fee of $5 to King CrossFit members (normal drop-in rates for non-members). This class is geared to the novice through fire-breathers, as all other crossfit workouts this will be scaleable.
Average class will look like-
Active stretch
Plyometric WOD
Skill work
Kettlebell WOD
Mobility WOD
King's Kids CrossFit is still on for this weekend
Hey Guys,
This is just a reminder that although many of the coaches will be helping out at the King CrossFit hosted Level I Cert (at Renton Fire Station 14), there WILL be a Kid's CrossFit WOD this weekend on the same Bat-channel at the same Bat-time (@King CF @11:30)! It would be a great time to bring in a friend if you want to... let them share in the way-of-the-WOD! Stay tuned for what the workout will be.
-Coach
Let's Go Get Some!!!
This is just a reminder that although many of the coaches will be helping out at the King CrossFit hosted Level I Cert (at Renton Fire Station 14), there WILL be a Kid's CrossFit WOD this weekend on the same Bat-channel at the same Bat-time (@King CF @11:30)! It would be a great time to bring in a friend if you want to... let them share in the way-of-the-WOD! Stay tuned for what the workout will be.
-Coach
Let's Go Get Some!!!
Are you tracking your progress?
King Crossfit is a member of Beyond the Whiteboard.
This is a great site which allows you to log your daily workout results. If you don't log your results, it is hard to measure your progress. You can also set personal goals to achieve. If you want more information or to be added, please contact Glen or Michael (admin)
Track, Display and Analyze Your CrossFit Data
"The most used CrossFit Log. Post results for every CrossFit workout and create your own. Track meals, body fat, benchmarks and more. See where you rank among other Crossfitters and view site-wide results for every workout"
This is a great site which allows you to log your daily workout results. If you don't log your results, it is hard to measure your progress. You can also set personal goals to achieve. If you want more information or to be added, please contact Glen or Michael (admin)
Wednesday, October 20, 2010
102010
Wednesday
Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.
WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time
3,2,1 GO!!!!!
Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.
WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time
3,2,1 GO!!!!!
Tuesday, October 19, 2010
101910 WOD
Warm-up:
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups
WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups
WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds
Monday, October 18, 2010
101810
Warm Up:
800m run -or- 800m row
WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.
800m run -or- 800m row
WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.
Sunday, October 17, 2010
Amazing Day for Amazing Grace
On Saturday we had an awesome turnout for the "Amazing Grace" workout. Along with our friends at SnoRidge CF we were able to raise over $1200 to benefit Mammograms in Action. A big thank you to Mike Foote for coordinating the event and to everyone who participated and donated to this great cause.
View Michelle Castro's pics on SmugMug
View RJ Quero's pics on SmugMug
View Michelle Castro's pics on SmugMug
View RJ Quero's pics on SmugMug
 |
| Michael Foote's pictures - AmznGrc2010 |
Saturday, October 16, 2010
10/16/10 Amazing Grace!
WOD:
"Grace" - 30 Clean and Jerks for Time (Men 135lbs, Women 85)
The box will be open at 8:30am. The first round of "Grace" will begin at 9am and continue every half hour.
We will have a donation jar set up for those that want to donate. Everyone is welcome. Come and show your support!
"Grace" - 30 Clean and Jerks for Time (Men 135lbs, Women 85)
The box will be open at 8:30am. The first round of "Grace" will begin at 9am and continue every half hour.
We will have a donation jar set up for those that want to donate. Everyone is welcome. Come and show your support!
Friday, October 15, 2010
Amazing Grace tomorrow. Wear your pink to show support!
The box will be open at 8:30am. The first round of "Grace" will begin at 9am and continue every half hour.
10/15/10
FRIDAY!!!!!
WARM UP:
15 PVC Overhead Squats
15 Push Ups
5 Strict Pulls Ups
4 Rounds
WOD:
300 Double Unders (1200 Singles)
5 Burpee Penalty for any breaks in the Double Under.
Finisher:
GET READY FOR AMAZING GRACE!!!!
WARM UP:
15 PVC Overhead Squats
15 Push Ups
5 Strict Pulls Ups
4 Rounds
WOD:
300 Double Unders (1200 Singles)
5 Burpee Penalty for any breaks in the Double Under.
Finisher:
GET READY FOR AMAZING GRACE!!!!
Thursday, October 14, 2010
Wednesday, October 13, 2010
Deadlifts & Dresses
Several of our female athletes just completed the photo shoot for the Deadlifts & Dresses 2011 Photo Competition.
Check out the following group pictures below -- can you say "HOT"!!! Several of the individual photos are floating around on Facebook. Lookin' great ladies!
-Photos courtesy of D.K DeJesus
Check out the following group pictures below -- can you say "HOT"!!! Several of the individual photos are floating around on Facebook. Lookin' great ladies!
-Photos courtesy of D.K DeJesus
Massage Anyone?
Hey King Crossfit Family,
This is Jess and I just wanted to let you guys know that I will start doing massages out of my place in Kent for you. I will only be doing the massages on Saturdays between the hours of 11-5. I know that some of you have been asking for me to open up a place in the Renton area so I thought I would finally start do this for you. My prices are as followed; $70 for 60 min and $100 for 90 min. I do offer $20 off your first massage (60 or 90 min) and I also can do a 30 min session for $40. As some of you may know I am pretty strong and that is what my massage tend to be, but I am willing to offer 60 min (not 90 min) relaxation to those that may want it.
If you are interested in getting a massage you can email me at ultimatetouch@hotmail.com or on Facebook if we are friends. Hope to see you soon!!!
Are hidden sugars derailing your weight loss goals?
This excerpt comes from http://www.thepaleodiet.com/nutritional_tools/fruits.shtml
"My original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, I recommend that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per my previous recommendations, dried fruits contain excessive sugar, and from the Table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted"
Review the following graph to see if you are sabotaging yourself with too many natural sugars.
http://www.thepaleodiet.com/nutritional_tools/fruits_table.html
101310
Warm Up
3 Rounds
10 PVC Good Mornings
10 Box Jumps
30 Double Unders
WOD
Deadlift 3-3-3
Finisher
AMRAP in 10 min of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges ( 5 each leg)
10 Jumping Squats
5 Pull Ups
3 Rounds
10 PVC Good Mornings
10 Box Jumps
30 Double Unders
WOD
Deadlift 3-3-3
Finisher
AMRAP in 10 min of
10 Air Squats
10 Lunges (5 each leg)
10 Jumping Lunges ( 5 each leg)
10 Jumping Squats
5 Pull Ups
Tuesday, October 12, 2010
10/12/10
Tuesday
Warm Up:
5 Hand Stand Push-Ups
15 Sit-Ups
200M Run
3 Rounds
WOD: Team Relay (Teams of 2 or 3)
30 Calories on the Rower
600M Run
2Rounds
(Only one athlete working at one time. Everyone on your team must finish the Row before going on to the run. Everyone must finish the Run before going back to the Row. )
End With 100 Wall Balls. Break Up the Wall Balls however you like.
3,2,1 GO!!!!
Warm Up:
5 Hand Stand Push-Ups
15 Sit-Ups
200M Run
3 Rounds
WOD: Team Relay (Teams of 2 or 3)
30 Calories on the Rower
600M Run
2Rounds
(Only one athlete working at one time. Everyone on your team must finish the Row before going on to the run. Everyone must finish the Run before going back to the Row. )
End With 100 Wall Balls. Break Up the Wall Balls however you like.
3,2,1 GO!!!!
Monday, October 11, 2010
101110 WOD
Warm-up:
3 rounds of "Cindy"
50 double-unders
WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 clapping push-ups
7 toes-to-bar
3 rounds of "Cindy"
50 double-unders
WOD:
7 rounds for time of:
7 Thrusters (95/65)
7 clapping push-ups
7 toes-to-bar
Saturday, October 9, 2010
100910
Warm Up
5 Rounds
10 PVC behind the neck push jerks
10 PVC OH Squats
10 PVC Lunges
WOD
300 Penalty Push Ups
15 Sit Ups every time you break in your push up
Finisher
Tabata Double Unders
5 Rounds
10 PVC behind the neck push jerks
10 PVC OH Squats
10 PVC Lunges
WOD
300 Penalty Push Ups
15 Sit Ups every time you break in your push up
Finisher
Tabata Double Unders
Friday, October 8, 2010
Friday Motivation
Why I CrossFit
Author: Quinn Peyser
Story Type: Heart Warming
Home Gym: Crossfit Fort Meade
Mid-workout, I often ask myself, “Jeezus, what am I doing here?” The answer usually is muffled by someone telling me to stop stalling and get moving because “that squat ain’t gonna do itself!” Like I need THAT reminder. I’ve been at this fairly seriously for about 6 months. I walk away everyday looking like, at worst, I lost a fight to a semi, or at best, an angry scrappy dog.
So, seriously after all that, why AM I here? Why do I come in here 5 days a week and CrossFit?
I CrossFit because after 15 years of intense involvement in organized sports, I’ve never found something that makes me question my physical and mental capacity and ability, or helped me prove to myself I CAN do it. CrossFit has helped me get stronger. I don’t mean pull-ups or deadlifts or double-unders. I mean in my head, I’m stronger. Someone telling me to keep squatting isn’t what keeps me going. For the first time in my life I know I can.
That’s why I CrossFit – because in such a short time (in relation to how long I’ve been an athlete), I learned there’s very little my body won’t do – and it’s an amazing feeling. Every single day, I surprise myself. I lift more, pull harder, and go faster – because I CAN – because CrossFit taught me how.
It’s a lot of work, and sometimes, when I walk away looking like I’ve just been stigmata’d thinking I can’t do it anymore, I catch my breath, and recall the last 14 minutes and 12 seconds and realized I finished, Rx (thankyouverymuch), so I CAN do it.I’ve never EVER met a CrossFitter who doesn’t have a reason to go in everyday and work themselves so hard – and it’s very rarely because “I want a hot body”. There is more to this – it’s a game I play with myself to be better than the day before. To be ready for anything anyone throws at me and be prepared for it – in my head and my heart. Maybe my muscles help me through “Barbara”, but it’s my head and my heart that tell me to keep going.
Don’t get me wrong, my body looks better, I feel better, I sleep better – all very awesome reasons to do this, but as far as I’m concerned, that’s just icing on the cake that I shouldn’t be eating because it’s SO not Zone.
Of course, this is just little ol’ me, so ask yourself, why do YOU CrossFit? If you haven’t started – ask yourself why not? You’ve got nothing to lose and an amazing life to gain.
http://crossfitstory.com/blog/why-i-crossfit
10/8/10
Happy Friday
Warm UP:
20 Seated Twist
20 Sit-Ups
10 Toes To Bar
3 Rounds
WOD:
1200M ROW
63 Kettle Bell Swings (53lb/35lb)
45 Pull Ups
for Time
3,2,1 GO!!!!
Warm UP:
20 Seated Twist
20 Sit-Ups
10 Toes To Bar
3 Rounds
WOD:
1200M ROW
63 Kettle Bell Swings (53lb/35lb)
45 Pull Ups
for Time
3,2,1 GO!!!!
Thursday, October 7, 2010
100710 WOD
Warm-up:
5 rounds of suicide drills
WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
5 rounds of suicide drills
WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
Wednesday, October 6, 2010
Amazing Grace October 16th - Barbells for Boobies - update
Today is the last day you can donate so that you receive your shirt for the Amazing Grace event. You can continue to donate all month but won't receive your shirt until November.
Please email me with any questions mjfoote@gmail.com
Please email me with any questions mjfoote@gmail.com
100610
Warm Up
3 rounds of
10 Wall Balls
10 Knees to Elbows
20 Double Unders
WOD:
-1200m Run
10 Pull ups
30 Sit ups
-800m Run
15 Pull ups
30 Sit ups
-400m Run
20 Pull ups
30 Sit ups
-300m Run
25 Pull ups
30 Sit ups
-200m SPRINT
30 Pull ups
30 Sit ups
3 rounds of
10 Wall Balls
10 Knees to Elbows
20 Double Unders
WOD:
-1200m Run
10 Pull ups
30 Sit ups
-800m Run
15 Pull ups
30 Sit ups
-400m Run
20 Pull ups
30 Sit ups
-300m Run
25 Pull ups
30 Sit ups
-200m SPRINT
30 Pull ups
30 Sit ups
Tuesday, October 5, 2010
20 top paleo blogs to support your journey to wellness
"So you’ve heard about paleo or primal diets and lifestyle and you want to know more. Where do you start to get useful information that you can implement today? Do you have to live in a cave? Can you drink alcohol? What can you eat? How should you exercise?
The list that follows is a comprehensive list of movers and shakers in the paleo-primal area that between them answer all these questions and more."
Full list
@newhabit.org
The list that follows is a comprehensive list of movers and shakers in the paleo-primal area that between them answer all these questions and more."
Full list
@newhabit.org
20 top paleo blogs to support your journey to wellness
"So you’ve heard about paleo or primal diets and lifestyle and you want to know more. Where do you start to get useful information that you can implement today? Do you have to live in a cave? Can you drink alcohol? What can you eat? How should you exercise?
The list that follows is a comprehensive list of movers and shakers in the paleo-primal area that between them answer all these questions and more."
Full list
@newhabit.org
The list that follows is a comprehensive list of movers and shakers in the paleo-primal area that between them answer all these questions and more."
Full list
@newhabit.org
10/05/10
Tuesday
Warm Up:
30 Lunges
20 Air Squats
10 Good Mornings
2 Rounds
Followed by
Should Dislocates
WOD:
3-3-3
Overhead Squats
Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP
Courtesy of Gator Crossfit
Warm Up:
30 Lunges
20 Air Squats
10 Good Mornings
2 Rounds
Followed by
Should Dislocates
WOD:
3-3-3
Overhead Squats
Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP
Courtesy of Gator Crossfit
10/05/10
Tuesday
Warm Up:
30 Lunges
20 Air Squats
10 Good Mornings
2 Rounds
Followed by
Should Dislocates
WOD:
3-3-3
Overhead Squats
Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP
Courtesy of Gator Crossfit
Warm Up:
30 Lunges
20 Air Squats
10 Good Mornings
2 Rounds
Followed by
Should Dislocates
WOD:
3-3-3
Overhead Squats
Finisher:
30 Overhead Lunges W/ Medicine Ball
200 M Sprint
30 Medicine Ball Push-Ups
200M Sprint
15min AMRAP
Courtesy of Gator Crossfit
Monday, October 4, 2010
100410 WOD
Warm-up:
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit
WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit
WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
100410 WOD
Warm-up:
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit
WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit
WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
100410 WOD
Warm-up:
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit
WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
500m row or 400m run
followed by 3 rounds of:
10 push-ups
10 burpees
30s L-sit
WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Sunday, October 3, 2010
Saturday, October 2, 2010
100210
Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
100210
Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
100210
Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
100210
Warm Up
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
3 Rounds of
15 Box Jumps
15 Pullups
15 Push Ups
WOD
In teams of 3
Wall Balls
250 Meter Row
Clock stops when the team complets 300 Wall Balls
2 People will be working with one person resting
Finisher
Softball Fundraiser for King Kids Crossfit
Liberty Park in Renton from 1pm - 5pm
Friday, October 1, 2010
Amazing Grace October 16th - Barbells for Boobies
Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.This event will be held at the regular class time(s) and the WOD for the day is Grace.
"Grace" - 135 pound Clean and Jerk, 30 reps
Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.
We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote
Promote Your Page Too
Amazing Grace October 16th - Barbells for Boobies
Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.This event will be held at the regular class time(s) and the WOD for the day is Grace.
"Grace" - 135 pound Clean and Jerk, 30 reps
Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.
We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote
Promote Your Page Too
Amazing Grace October 16th - Barbells for Boobies
Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.This event will be held at the regular class time(s) and the WOD for the day is Grace.
"Grace" - 135 pound Clean and Jerk, 30 reps
Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.
We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote
Promote Your Page Too
Amazing Grace October 16th - Barbells for Boobies
Reminder - King Crossfit is hosting "Amazing Grace" on October 16th. We are holding this event in order to raise money for Mammograms in Action, an organization that helps provide mammograms for women in need. If you haven't done so, please sign up to attend at the Box. In order to donate , go to http://barbellsforboobs.com/ and click sign up in the upper right corner. Anyone who donates at least $35 will get a shirt. All donations must be in by Oct 6th in order to have your shirt delivered for the day of the event.This event will be held at the regular class time(s) and the WOD for the day is Grace.
"Grace" - 135 pound Clean and Jerk, 30 reps
Make sure to wear your Barbells for Boobies shirt or else your pink King CF shirt in order to show support. Members of SnoRidge Crossfit will also be in attendance that day.
We will be collecting donations that day as well. If you have any questions, contact Michael Foote. Email Foote
Promote Your Page Too
10/01/10
Friday
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
10/01/10
Friday
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
10/01/10
Friday
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
10/01/10
Friday
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the five sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
3,2,1 GO!!!
Thursday, September 30, 2010
Speedy Recovery
The coaches and the athletes of King Crossfit wish Melanie on a Speedy Recovery. Melanie will be having hip surgery tomorrow and we wish her the very best. See you in the box soon!!!
 |
| From misc pics july & aug 2010 |
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