2010 Memorial Day WOD

Todays WOD:
Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

King Crossfit would like to thank all of those who has served or is serving in the Military. Days like to today would not possible without your sacrifice.

Pictures from Todays WOD:

2010 Memorial Day WOD

Todays WOD:
Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

King Crossfit would like to thank all of those who has served or is serving in the Military. Days like to today would not possible without your sacrifice.

Pictures from Todays WOD:

2010 Memorial Day WOD

Todays WOD:
Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

King Crossfit would like to thank all of those who has served or is serving in the Military. Days like to today would not possible without your sacrifice.

Pictures from Todays WOD:

2010 Memorial Day WOD

Todays WOD:
Murph


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

King Crossfit would like to thank all of those who has served or is serving in the Military. Days like to today would not possible without your sacrifice.

Pictures from Todays WOD:

Memorial Day WOD

Warm-up:
Group Stretch

WOD:
Team WOD to be announced at class. It's gonna be a good one!

Memorial Day WOD

Warm-up:
Group Stretch

WOD:
Team WOD to be announced at class. It's gonna be a good one!

Memorial Day WOD

Warm-up:
Group Stretch

WOD:
Team WOD to be announced at class. It's gonna be a good one!

Memorial Day WOD

Warm-up:
Group Stretch

WOD:
Team WOD to be announced at class. It's gonna be a good one!

052910 WOD

Warm-up:
5 rounds of suicide drills
Shoulder Dislocates
Practice kipping pull-ups, strict-ups
or do
Weighted pull-ups (strict)
3-3-2-1-1

WOD:
AMRAP in 15 minutes
10 Ring Dips
10 Wall Balls
10 Clapping Push-ups
100m Sprint

052910 WOD

Warm-up:
5 rounds of suicide drills
Shoulder Dislocates
Practice kipping pull-ups, strict-ups
or do
Weighted pull-ups (strict)
3-3-2-1-1

WOD:
AMRAP in 15 minutes
10 Ring Dips
10 Wall Balls
10 Clapping Push-ups
100m Sprint

052910 WOD

Warm-up:
5 rounds of suicide drills
Shoulder Dislocates
Practice kipping pull-ups, strict-ups
or do
Weighted pull-ups (strict)
3-3-2-1-1

WOD:
AMRAP in 15 minutes
10 Ring Dips
10 Wall Balls
10 Clapping Push-ups
100m Sprint

052910 WOD

Warm-up:
5 rounds of suicide drills
Shoulder Dislocates
Practice kipping pull-ups, strict-ups
or do
Weighted pull-ups (strict)
3-3-2-1-1

WOD:
AMRAP in 15 minutes
10 Ring Dips
10 Wall Balls
10 Clapping Push-ups
100m Sprint

What the Fuzz?

Here’s an interesting video by Gil Hedley on “fuzz”. The fuzz concept relates to a phenomenon of accumulation of various covalent and hydrogen bonds, associated with formation of collagen fibrils, in your muscular and connective tissues. Too much fuzz equals reduced sliding of different tissue interfaces in relation to one another.

What?

Well, reduced sliding of these tissue interfaces (e.g. between two layers of a muscle) will increase the resistance you have to overcome during movement and will therefore reduce your capacity in the workouts (and life for that matter). Don’t take my word for it, check out what K-Starr has to say about the video.

So what’s the take home message here? Stretch! Mobilize! Foam roll! Stay active! Or let the fuzz take you..

What the Fuzz?

Here’s an interesting video by Gil Hedley on “fuzz”. The fuzz concept relates to a phenomenon of accumulation of various covalent and hydrogen bonds, associated with formation of collagen fibrils, in your muscular and connective tissues. Too much fuzz equals reduced sliding of different tissue interfaces in relation to one another.

What?

Well, reduced sliding of these tissue interfaces (e.g. between two layers of a muscle) will increase the resistance you have to overcome during movement and will therefore reduce your capacity in the workouts (and life for that matter). Don’t take my word for it, check out what K-Starr has to say about the video.

So what’s the take home message here? Stretch! Mobilize! Foam roll! Stay active! Or let the fuzz take you..

What the Fuzz?

Here’s an interesting video by Gil Hedley on “fuzz”. The fuzz concept relates to a phenomenon of accumulation of various covalent and hydrogen bonds, associated with formation of collagen fibrils, in your muscular and connective tissues. Too much fuzz equals reduced sliding of different tissue interfaces in relation to one another.

What?

Well, reduced sliding of these tissue interfaces (e.g. between two layers of a muscle) will increase the resistance you have to overcome during movement and will therefore reduce your capacity in the workouts (and life for that matter). Don’t take my word for it, check out what K-Starr has to say about the video.

So what’s the take home message here? Stretch! Mobilize! Foam roll! Stay active! Or let the fuzz take you..

What the Fuzz?

Here’s an interesting video by Gil Hedley on “fuzz”. The fuzz concept relates to a phenomenon of accumulation of various covalent and hydrogen bonds, associated with formation of collagen fibrils, in your muscular and connective tissues. Too much fuzz equals reduced sliding of different tissue interfaces in relation to one another.

What?

Well, reduced sliding of these tissue interfaces (e.g. between two layers of a muscle) will increase the resistance you have to overcome during movement and will therefore reduce your capacity in the workouts (and life for that matter). Don’t take my word for it, check out what K-Starr has to say about the video.

So what’s the take home message here? Stretch! Mobilize! Foam roll! Stay active! Or let the fuzz take you..

Look Better Butt Naked Challenge

We've just about finalized the details of our next challenge. I won't exactly call it a nutrition challenge because crossfit "skill testing" will play a large part as well.

The challenge will begin on June 5th and will end on July 17th. Buy-in will be $20 and before-and-after pictures will be required this time. We will follow the Paleo Diet as we did in the first challenge. More details to follow in a few days.

Sorry if I offended anyone with the last picture of Ms. Kardashian. So I thought I'd change it to something more appropriate - enjoy!!!

Look Better Butt Naked Challenge

We've just about finalized the details of our next challenge. I won't exactly call it a nutrition challenge because crossfit "skill testing" will play a large part as well.

The challenge will begin on June 5th and will end on July 17th. Buy-in will be $20 and before-and-after pictures will be required this time. We will follow the Paleo Diet as we did in the first challenge. More details to follow in a few days.

Sorry if I offended anyone with the last picture of Ms. Kardashian. So I thought I'd change it to something more appropriate - enjoy!!!

Look Better Butt Naked Challenge

We've just about finalized the details of our next challenge. I won't exactly call it a nutrition challenge because crossfit "skill testing" will play a large part as well.

The challenge will begin on June 5th and will end on July 17th. Buy-in will be $20 and before-and-after pictures will be required this time. We will follow the Paleo Diet as we did in the first challenge. More details to follow in a few days.

Sorry if I offended anyone with the last picture of Ms. Kardashian. So I thought I'd change it to something more appropriate - enjoy!!!

Look Better Butt Naked Challenge

We've just about finalized the details of our next challenge. I won't exactly call it a nutrition challenge because crossfit "skill testing" will play a large part as well.

The challenge will begin on June 5th and will end on July 17th. Buy-in will be $20 and before-and-after pictures will be required this time. We will follow the Paleo Diet as we did in the first challenge. More details to follow in a few days.

Sorry if I offended anyone with the last picture of Ms. Kardashian. So I thought I'd change it to something more appropriate - enjoy!!!

Open Gym Time Anyone?

I've noticed on social networks like Facebook & Twitter and overhearing conversations between our athletes that many of you still have "Globo-gym" memberships, i.e. 24hr Fitness and LA Fitness. I'm somewhat baffled, but know it's all well and good because y'all are spreading the word about King CrossFit to those that aren't in the know, right? Anyway, I want to know how many of you would be interested in an open gym outside of our regular class hours?

Post your comments below.

-King CrossFit

Check out this video. Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]

Open Gym Time Anyone?

I've noticed on social networks like Facebook & Twitter and overhearing conversations between our athletes that many of you still have "Globo-gym" memberships, i.e. 24hr Fitness and LA Fitness. I'm somewhat baffled, but know it's all well and good because y'all are spreading the word about King CrossFit to those that aren't in the know, right? Anyway, I want to know how many of you would be interested in an open gym outside of our regular class hours?

Post your comments below.

-King CrossFit

Check out this video. Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]

Open Gym Time Anyone?

I've noticed on social networks like Facebook & Twitter and overhearing conversations between our athletes that many of you still have "Globo-gym" memberships, i.e. 24hr Fitness and LA Fitness. I'm somewhat baffled, but know it's all well and good because y'all are spreading the word about King CrossFit to those that aren't in the know, right? Anyway, I want to know how many of you would be interested in an open gym outside of our regular class hours?

Post your comments below.

-King CrossFit

Check out this video. Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]

Open Gym Time Anyone?

I've noticed on social networks like Facebook & Twitter and overhearing conversations between our athletes that many of you still have "Globo-gym" memberships, i.e. 24hr Fitness and LA Fitness. I'm somewhat baffled, but know it's all well and good because y'all are spreading the word about King CrossFit to those that aren't in the know, right? Anyway, I want to know how many of you would be interested in an open gym outside of our regular class hours?

Post your comments below.

-King CrossFit

Check out this video. Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]

Friday

Warm Up
3 rounds of:
5 pull ups
10 push ups
20 mountain climbers

WOD:
5 rounds of:
10 squat cleans (to scale, substitute with med ball cleans)
20 knees to elbows
15 KB swings

Friday

Warm Up
3 rounds of:
5 pull ups
10 push ups
20 mountain climbers

WOD:
5 rounds of:
10 squat cleans (to scale, substitute with med ball cleans)
20 knees to elbows
15 KB swings

Friday

Warm Up
3 rounds of:
5 pull ups
10 push ups
20 mountain climbers

WOD:
5 rounds of:
10 squat cleans (to scale, substitute with med ball cleans)
20 knees to elbows
15 KB swings

Friday

Warm Up
3 rounds of:
5 pull ups
10 push ups
20 mountain climbers

WOD:
5 rounds of:
10 squat cleans (to scale, substitute with med ball cleans)
20 knees to elbows
15 KB swings

CrossFit Games 2011

The sign-up sheet for the 2011 CrossFit Games is up at the box. We've got a handful of athletes that have already signed-up for the individual and team competition but we would love to see more of you participate. You have several months to train so let's get to work! On that note, we will be opening up a special class to prepare our athletes for the Games - details forthcoming.

The following are several video clips from the NW Regionals at the Puyallup Fairgrounds a couple of weeks ago. If this doesn't get you excited and motivated for next year then I don't know what will.

Highlights from the Northwest Regionals - video [wmv] [mov]

Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

Chris Spealler and Ashleigh Moe win the Northwest Regionals! Speal's first event - video [wmv] [mov]

CrossFit Games 2011

The sign-up sheet for the 2011 CrossFit Games is up at the box. We've got a handful of athletes that have already signed-up for the individual and team competition but we would love to see more of you participate. You have several months to train so let's get to work! On that note, we will be opening up a special class to prepare our athletes for the Games - details forthcoming.

The following are several video clips from the NW Regionals at the Puyallup Fairgrounds a couple of weeks ago. If this doesn't get you excited and motivated for next year then I don't know what will.

Highlights from the Northwest Regionals - video [wmv] [mov]

Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

Chris Spealler and Ashleigh Moe win the Northwest Regionals! Speal's first event - video [wmv] [mov]

CrossFit Games 2011

The sign-up sheet for the 2011 CrossFit Games is up at the box. We've got a handful of athletes that have already signed-up for the individual and team competition but we would love to see more of you participate. You have several months to train so let's get to work! On that note, we will be opening up a special class to prepare our athletes for the Games - details forthcoming.

The following are several video clips from the NW Regionals at the Puyallup Fairgrounds a couple of weeks ago. If this doesn't get you excited and motivated for next year then I don't know what will.

Highlights from the Northwest Regionals - video [wmv] [mov]

Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

Chris Spealler and Ashleigh Moe win the Northwest Regionals! Speal's first event - video [wmv] [mov]

CrossFit Games 2011

The sign-up sheet for the 2011 CrossFit Games is up at the box. We've got a handful of athletes that have already signed-up for the individual and team competition but we would love to see more of you participate. You have several months to train so let's get to work! On that note, we will be opening up a special class to prepare our athletes for the Games - details forthcoming.

The following are several video clips from the NW Regionals at the Puyallup Fairgrounds a couple of weeks ago. If this doesn't get you excited and motivated for next year then I don't know what will.

Highlights from the Northwest Regionals - video [wmv] [mov]

Day 2 Highlights from the Northwest Regionals - video [wmv] [mov]

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

The Women's competition at the Northwest Regionals, CrossFit Journal preview video [wmv] [mov]

Chris Spealler and Ashleigh Moe win the Northwest Regionals! Speal's first event - video [wmv] [mov]

May 26 WOD results

Another good showing at KING CF yesterday. 54 athletes completed yesterday's WOD. Lunchtime class was lighter than usual. Join us during our 12:15PM class and get your WOD on nooner style! Great job everybody.

May 26 WOD results

Another good showing at KING CF yesterday. 54 athletes completed yesterday's WOD. Lunchtime class was lighter than usual. Join us during our 12:15PM class and get your WOD on nooner style! Great job everybody.

May 26 WOD results

Another good showing at KING CF yesterday. 54 athletes completed yesterday's WOD. Lunchtime class was lighter than usual. Join us during our 12:15PM class and get your WOD on nooner style! Great job everybody.

May 26 WOD results

Another good showing at KING CF yesterday. 54 athletes completed yesterday's WOD. Lunchtime class was lighter than usual. Join us during our 12:15PM class and get your WOD on nooner style! Great job everybody.

05/27/2010

Warm Up:
400m Run
20 Lunges
10 Knees to Elbows
3 Rounds

WOD:
7 Dead Lifts (BW)
15 Box Jumps
25 Air Squats
20 Minute AMRAP

3,2,1 GO!!!!

05/27/2010

Warm Up:
400m Run
20 Lunges
10 Knees to Elbows
3 Rounds

WOD:
7 Dead Lifts (BW)
15 Box Jumps
25 Air Squats
20 Minute AMRAP

3,2,1 GO!!!!

05/27/2010

Warm Up:
400m Run
20 Lunges
10 Knees to Elbows
3 Rounds

WOD:
7 Dead Lifts (BW)
15 Box Jumps
25 Air Squats
20 Minute AMRAP

3,2,1 GO!!!!

05/27/2010

Warm Up:
400m Run
20 Lunges
10 Knees to Elbows
3 Rounds

WOD:
7 Dead Lifts (BW)
15 Box Jumps
25 Air Squats
20 Minute AMRAP

3,2,1 GO!!!!

Tuesday WOD Results

Mark K. aka VIP TTB 6:08 JACKIE! Way to own her!

Tuesday WOD Results

Mark K. aka VIP TTB 6:08 JACKIE! Way to own her!

Tuesday WOD Results

Mark K. aka VIP TTB 6:08 JACKIE! Way to own her!

Tuesday WOD Results

Mark K. aka VIP TTB 6:08 JACKIE! Way to own her!

052610

Warm Up
3 rounds of
15 Push Ups (slow and in control)
15 Jumping Squats
15 Back Extensions or Good Mornings

Double Unders from Patrick Cummings on Vimeo.

WOD
30 Double Unders
30 KB Swings
30 Double Unders
30 Sit Ups
30 Double Unders
20 KB Swings
30 Double Unders
20 Sit Ups
30 Double Unders
10 KB Swings
30 Double Unders
10 Sit Ups
30 Double Unders

052610

Warm Up
3 rounds of
15 Push Ups (slow and in control)
15 Jumping Squats
15 Back Extensions or Good Mornings

Double Unders from Patrick Cummings on Vimeo.

WOD
30 Double Unders
30 KB Swings
30 Double Unders
30 Sit Ups
30 Double Unders
20 KB Swings
30 Double Unders
20 Sit Ups
30 Double Unders
10 KB Swings
30 Double Unders
10 Sit Ups
30 Double Unders

052610

Warm Up
3 rounds of
15 Push Ups (slow and in control)
15 Jumping Squats
15 Back Extensions or Good Mornings

Double Unders from Patrick Cummings on Vimeo.

WOD
30 Double Unders
30 KB Swings
30 Double Unders
30 Sit Ups
30 Double Unders
20 KB Swings
30 Double Unders
20 Sit Ups
30 Double Unders
10 KB Swings
30 Double Unders
10 Sit Ups
30 Double Unders

052610

Warm Up
3 rounds of
15 Push Ups (slow and in control)
15 Jumping Squats
15 Back Extensions or Good Mornings

Double Unders from Patrick Cummings on Vimeo.

WOD
30 Double Unders
30 KB Swings
30 Double Unders
30 Sit Ups
30 Double Unders
20 KB Swings
30 Double Unders
20 Sit Ups
30 Double Unders
10 KB Swings
30 Double Unders
10 Sit Ups
30 Double Unders

Farewell Christine!

Good luck in Sac-Town. We're gonna miss you!

Farewell Christine!

Good luck in Sac-Town. We're gonna miss you!

Farewell Christine!

Good luck in Sac-Town. We're gonna miss you!

Farewell Christine!

Good luck in Sac-Town. We're gonna miss you!

052510 WOD

Warm-up:
20 Parallette Shoot-through
L-sit for a total of 30 seconds
600m run




WOD:
"Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time

Find a partner as they will count your thrusters & pull-ups and vice-versa.



We also have a surprise "finisher" for you and your partner.

052510 WOD

Warm-up:
20 Parallette Shoot-through
L-sit for a total of 30 seconds
600m run




WOD:
"Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time

Find a partner as they will count your thrusters & pull-ups and vice-versa.



We also have a surprise "finisher" for you and your partner.

052510 WOD

Warm-up:
20 Parallette Shoot-through
L-sit for a total of 30 seconds
600m run




WOD:
"Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time

Find a partner as they will count your thrusters & pull-ups and vice-versa.



We also have a surprise "finisher" for you and your partner.

052510 WOD

Warm-up:
20 Parallette Shoot-through
L-sit for a total of 30 seconds
600m run




WOD:
"Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time

Find a partner as they will count your thrusters & pull-ups and vice-versa.



We also have a surprise "finisher" for you and your partner.

Pics from last week

Pics from last week

Pics from last week

Pics from last week

Monday

Warm Up:
800m run -or- 800m row
open gym until WOD begins

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.

Finisher - if TIME allows:
Bottom-to-Bottom TABATA air squats for 8 rounds
- Max effort from round 1 to round 8. Make best attempt to maintain the number of reps from first round all the way to finish.
- Concentrate on SPEED, FORM, DEPTH, and ROM

Monday

Warm Up:
800m run -or- 800m row
open gym until WOD begins

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.

Finisher - if TIME allows:
Bottom-to-Bottom TABATA air squats for 8 rounds
- Max effort from round 1 to round 8. Make best attempt to maintain the number of reps from first round all the way to finish.
- Concentrate on SPEED, FORM, DEPTH, and ROM

Monday

Warm Up:
800m run -or- 800m row
open gym until WOD begins

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.

Finisher - if TIME allows:
Bottom-to-Bottom TABATA air squats for 8 rounds
- Max effort from round 1 to round 8. Make best attempt to maintain the number of reps from first round all the way to finish.
- Concentrate on SPEED, FORM, DEPTH, and ROM

Monday

Warm Up:
800m run -or- 800m row
open gym until WOD begins

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.

Finisher - if TIME allows:
Bottom-to-Bottom TABATA air squats for 8 rounds
- Max effort from round 1 to round 8. Make best attempt to maintain the number of reps from first round all the way to finish.
- Concentrate on SPEED, FORM, DEPTH, and ROM

City of Renton Summer Softball

The softball season is nearing and we'll be scheduling practices real soon! If you signed-up you will be receiving an email with more details.

City of Renton Summer Softball

The softball season is nearing and we'll be scheduling practices real soon! If you signed-up you will be receiving an email with more details.

City of Renton Summer Softball

The softball season is nearing and we'll be scheduling practices real soon! If you signed-up you will be receiving an email with more details.

City of Renton Summer Softball

The softball season is nearing and we'll be scheduling practices real soon! If you signed-up you will be receiving an email with more details.

Saturdays WOD

Warm Up:
3 Rounds of "Cindy"

WOD:
7 Dead Lifts (95lbs M/65lbs W)
7 Hanging Power Cleans
7 Thrusters
7 Rounds for Time


3,2,1 GO!!!!!

Saturdays WOD

Warm Up:
3 Rounds of "Cindy"

WOD:
7 Dead Lifts (95lbs M/65lbs W)
7 Hanging Power Cleans
7 Thrusters
7 Rounds for Time


3,2,1 GO!!!!!

Saturdays WOD

Warm Up:
3 Rounds of "Cindy"

WOD:
7 Dead Lifts (95lbs M/65lbs W)
7 Hanging Power Cleans
7 Thrusters
7 Rounds for Time


3,2,1 GO!!!!!

Saturdays WOD

Warm Up:
3 Rounds of "Cindy"

WOD:
7 Dead Lifts (95lbs M/65lbs W)
7 Hanging Power Cleans
7 Thrusters
7 Rounds for Time


3,2,1 GO!!!!!

052110

Warm Up
3 Rounds of
10 PVC Over Head Squats
10 PVC Good Mornings
10 Push Ups

WOD
AMRAP in 15min of
12 Lunges (6 each leg)
9 Sit Ups
6 Ring Dips or 9 box dips

Proper form and range of motion on the ring dips is: the chest stays upright as the body lowers, once the elbows are above the shoulder the body is pressed up until the arms are fully locked out.

052110

Warm Up
3 Rounds of
10 PVC Over Head Squats
10 PVC Good Mornings
10 Push Ups

WOD
AMRAP in 15min of
12 Lunges (6 each leg)
9 Sit Ups
6 Ring Dips or 9 box dips

Proper form and range of motion on the ring dips is: the chest stays upright as the body lowers, once the elbows are above the shoulder the body is pressed up until the arms are fully locked out.

052110

Warm Up
3 Rounds of
10 PVC Over Head Squats
10 PVC Good Mornings
10 Push Ups

WOD
AMRAP in 15min of
12 Lunges (6 each leg)
9 Sit Ups
6 Ring Dips or 9 box dips

Proper form and range of motion on the ring dips is: the chest stays upright as the body lowers, once the elbows are above the shoulder the body is pressed up until the arms are fully locked out.

052110

Warm Up
3 Rounds of
10 PVC Over Head Squats
10 PVC Good Mornings
10 Push Ups

WOD
AMRAP in 15min of
12 Lunges (6 each leg)
9 Sit Ups
6 Ring Dips or 9 box dips

Proper form and range of motion on the ring dips is: the chest stays upright as the body lowers, once the elbows are above the shoulder the body is pressed up until the arms are fully locked out.

Full House!

For those of our athletes that come in to a "full-house" for the 7pm WOD, keep in mind that our 5pm & 6pm classes are somewhat light. If you want a little more elbow room and extra attention from the trainers (not that we slight you at 7pm) we highly recommend that you come in for the earlier classes. At times when we are up to capacity, we may break you up into 2 groups depending on the WOD and equipment availability. Thank you for being patient with us. We are currently looking for extra space in the general vicinity so that we can run our Foundations & Baseline classes without interfering with our regular classes.

-King CrossFit

Full House!

For those of our athletes that come in to a "full-house" for the 7pm WOD, keep in mind that our 5pm & 6pm classes are somewhat light. If you want a little more elbow room and extra attention from the trainers (not that we slight you at 7pm) we highly recommend that you come in for the earlier classes. At times when we are up to capacity, we may break you up into 2 groups depending on the WOD and equipment availability. Thank you for being patient with us. We are currently looking for extra space in the general vicinity so that we can run our Foundations & Baseline classes without interfering with our regular classes.

-King CrossFit

Full House!

For those of our athletes that come in to a "full-house" for the 7pm WOD, keep in mind that our 5pm & 6pm classes are somewhat light. If you want a little more elbow room and extra attention from the trainers (not that we slight you at 7pm) we highly recommend that you come in for the earlier classes. At times when we are up to capacity, we may break you up into 2 groups depending on the WOD and equipment availability. Thank you for being patient with us. We are currently looking for extra space in the general vicinity so that we can run our Foundations & Baseline classes without interfering with our regular classes.

-King CrossFit

Full House!

For those of our athletes that come in to a "full-house" for the 7pm WOD, keep in mind that our 5pm & 6pm classes are somewhat light. If you want a little more elbow room and extra attention from the trainers (not that we slight you at 7pm) we highly recommend that you come in for the earlier classes. At times when we are up to capacity, we may break you up into 2 groups depending on the WOD and equipment availability. Thank you for being patient with us. We are currently looking for extra space in the general vicinity so that we can run our Foundations & Baseline classes without interfering with our regular classes.

-King CrossFit

052010 WOD

Warm-up:
50 double-unders
Shoulder dislocates*

Strength WOD:
Press
3-3-3-3-3

Met-Con WOD:
10,9,8,7,6,5,4,3,2,1 reps of:
Medicine Ball Clean to Wallball
Burpee Box Jumps

*Shoulder Dislocations are a dynamic stretch exercise. They stretch your chest, shoulder & upper-back muscles dynamically. If you have slouching shoulders & flaring shoulder-blades, shoulder dislocations can fix your posture.


Shoulder Dislocations Technique. Reach back with the PVC pipe. You’ll feel a stretch in your chest. Keep going until the the bar hits your back/hips. Squeeze your shoulder-blades. Come back up. Repeat for 3 sets of 10 reps.

* Wide Grip. Start with the widest grip you can use. Switch to a narrow grip as your upper-body mobility improves.
* Lock Your Elbows. Keep your arms straight from start to finish. Widen your grip if you can’t keep your elbows locked.
* Squeeze Your Glutes. This prevents hyper-extension of your lower back which puts pressure on your vertebrae.
* Chest Up, Shoulders Back. Make a big chest & keep it up. Pull your shoulder-blades back & down.

When to Do Shoulder Dislocations. The more you do shoulder dislocations, the better you’ll become at them. If you have tight upper-body muscles, I advise you to do shoulder dislocations daily.

* Pre-Workout. 3 sets of 10 reps pre-workout to lubricate your joints & warm-up your upper-body muscles.
* Daily. If you have slouching shoulders & flaring shoulder-blades do 3 sets of 10 reps daily to improve your posture.

Common Errors. Quality matters, not quantity. You’ll progress faster if you do shoulder dislocations correctly from the start.

* Bending Your Elbows. You lack upper-body mobility. Use a wider grip & tighten your triceps.
* Arching Your Back. Hyper-extending your lower back puts posterior stress on your vertebrae. Avoid this by squeezing your glutes.
* Limited Range of Motion. If you can’t reach behind your head/against your hips, your grip is too narrow. Widen your grip.

052010 WOD

Warm-up:
50 double-unders
Shoulder dislocates*

Strength WOD:
Press
3-3-3-3-3

Met-Con WOD:
10,9,8,7,6,5,4,3,2,1 reps of:
Medicine Ball Clean to Wallball
Burpee Box Jumps

*Shoulder Dislocations are a dynamic stretch exercise. They stretch your chest, shoulder & upper-back muscles dynamically. If you have slouching shoulders & flaring shoulder-blades, shoulder dislocations can fix your posture.


Shoulder Dislocations Technique. Reach back with the PVC pipe. You’ll feel a stretch in your chest. Keep going until the the bar hits your back/hips. Squeeze your shoulder-blades. Come back up. Repeat for 3 sets of 10 reps.

* Wide Grip. Start with the widest grip you can use. Switch to a narrow grip as your upper-body mobility improves.
* Lock Your Elbows. Keep your arms straight from start to finish. Widen your grip if you can’t keep your elbows locked.
* Squeeze Your Glutes. This prevents hyper-extension of your lower back which puts pressure on your vertebrae.
* Chest Up, Shoulders Back. Make a big chest & keep it up. Pull your shoulder-blades back & down.

When to Do Shoulder Dislocations. The more you do shoulder dislocations, the better you’ll become at them. If you have tight upper-body muscles, I advise you to do shoulder dislocations daily.

* Pre-Workout. 3 sets of 10 reps pre-workout to lubricate your joints & warm-up your upper-body muscles.
* Daily. If you have slouching shoulders & flaring shoulder-blades do 3 sets of 10 reps daily to improve your posture.

Common Errors. Quality matters, not quantity. You’ll progress faster if you do shoulder dislocations correctly from the start.

* Bending Your Elbows. You lack upper-body mobility. Use a wider grip & tighten your triceps.
* Arching Your Back. Hyper-extending your lower back puts posterior stress on your vertebrae. Avoid this by squeezing your glutes.
* Limited Range of Motion. If you can’t reach behind your head/against your hips, your grip is too narrow. Widen your grip.

052010 WOD

Warm-up:
50 double-unders
Shoulder dislocates*

Strength WOD:
Press
3-3-3-3-3

Met-Con WOD:
10,9,8,7,6,5,4,3,2,1 reps of:
Medicine Ball Clean to Wallball
Burpee Box Jumps

*Shoulder Dislocations are a dynamic stretch exercise. They stretch your chest, shoulder & upper-back muscles dynamically. If you have slouching shoulders & flaring shoulder-blades, shoulder dislocations can fix your posture.


Shoulder Dislocations Technique. Reach back with the PVC pipe. You’ll feel a stretch in your chest. Keep going until the the bar hits your back/hips. Squeeze your shoulder-blades. Come back up. Repeat for 3 sets of 10 reps.

* Wide Grip. Start with the widest grip you can use. Switch to a narrow grip as your upper-body mobility improves.
* Lock Your Elbows. Keep your arms straight from start to finish. Widen your grip if you can’t keep your elbows locked.
* Squeeze Your Glutes. This prevents hyper-extension of your lower back which puts pressure on your vertebrae.
* Chest Up, Shoulders Back. Make a big chest & keep it up. Pull your shoulder-blades back & down.

When to Do Shoulder Dislocations. The more you do shoulder dislocations, the better you’ll become at them. If you have tight upper-body muscles, I advise you to do shoulder dislocations daily.

* Pre-Workout. 3 sets of 10 reps pre-workout to lubricate your joints & warm-up your upper-body muscles.
* Daily. If you have slouching shoulders & flaring shoulder-blades do 3 sets of 10 reps daily to improve your posture.

Common Errors. Quality matters, not quantity. You’ll progress faster if you do shoulder dislocations correctly from the start.

* Bending Your Elbows. You lack upper-body mobility. Use a wider grip & tighten your triceps.
* Arching Your Back. Hyper-extending your lower back puts posterior stress on your vertebrae. Avoid this by squeezing your glutes.
* Limited Range of Motion. If you can’t reach behind your head/against your hips, your grip is too narrow. Widen your grip.

052010 WOD

Warm-up:
50 double-unders
Shoulder dislocates*

Strength WOD:
Press
3-3-3-3-3

Met-Con WOD:
10,9,8,7,6,5,4,3,2,1 reps of:
Medicine Ball Clean to Wallball
Burpee Box Jumps

*Shoulder Dislocations are a dynamic stretch exercise. They stretch your chest, shoulder & upper-back muscles dynamically. If you have slouching shoulders & flaring shoulder-blades, shoulder dislocations can fix your posture.


Shoulder Dislocations Technique. Reach back with the PVC pipe. You’ll feel a stretch in your chest. Keep going until the the bar hits your back/hips. Squeeze your shoulder-blades. Come back up. Repeat for 3 sets of 10 reps.

* Wide Grip. Start with the widest grip you can use. Switch to a narrow grip as your upper-body mobility improves.
* Lock Your Elbows. Keep your arms straight from start to finish. Widen your grip if you can’t keep your elbows locked.
* Squeeze Your Glutes. This prevents hyper-extension of your lower back which puts pressure on your vertebrae.
* Chest Up, Shoulders Back. Make a big chest & keep it up. Pull your shoulder-blades back & down.

When to Do Shoulder Dislocations. The more you do shoulder dislocations, the better you’ll become at them. If you have tight upper-body muscles, I advise you to do shoulder dislocations daily.

* Pre-Workout. 3 sets of 10 reps pre-workout to lubricate your joints & warm-up your upper-body muscles.
* Daily. If you have slouching shoulders & flaring shoulder-blades do 3 sets of 10 reps daily to improve your posture.

Common Errors. Quality matters, not quantity. You’ll progress faster if you do shoulder dislocations correctly from the start.

* Bending Your Elbows. You lack upper-body mobility. Use a wider grip & tighten your triceps.
* Arching Your Back. Hyper-extending your lower back puts posterior stress on your vertebrae. Avoid this by squeezing your glutes.
* Limited Range of Motion. If you can’t reach behind your head/against your hips, your grip is too narrow. Widen your grip.

EVA Wednesday

WARM UP:
3 rounds of:
10 knees to elbows
20 Russian side to side
30 ab mat sit ups

WOD
"EVA"
5 rounds for time of:
800m Run
30 KB Swings (2 pood)
30 Pull-ups

EVA Wednesday

WARM UP:
3 rounds of:
10 knees to elbows
20 Russian side to side
30 ab mat sit ups

WOD
"EVA"
5 rounds for time of:
800m Run
30 KB Swings (2 pood)
30 Pull-ups

EVA Wednesday

WARM UP:
3 rounds of:
10 knees to elbows
20 Russian side to side
30 ab mat sit ups

WOD
"EVA"
5 rounds for time of:
800m Run
30 KB Swings (2 pood)
30 Pull-ups

EVA Wednesday

WARM UP:
3 rounds of:
10 knees to elbows
20 Russian side to side
30 ab mat sit ups

WOD
"EVA"
5 rounds for time of:
800m Run
30 KB Swings (2 pood)
30 Pull-ups

Tuesday WOD

05/18/2010

Warm Up:
30 Double Unders
20 Sit-ups
25 Push Ups

WOD:Team Relay
30 Calories on the Rower
600M Run (Rain or Shine)
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 a Sled. Coaches will determine the length of the Push. (or 100 Pull-Ups)

3,2,1 Go!!!!

Tuesday WOD

05/18/2010

Warm Up:
30 Double Unders
20 Sit-ups
25 Push Ups

WOD:Team Relay
30 Calories on the Rower
600M Run (Rain or Shine)
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 a Sled. Coaches will determine the length of the Push. (or 100 Pull-Ups)

3,2,1 Go!!!!

Tuesday WOD

05/18/2010

Warm Up:
30 Double Unders
20 Sit-ups
25 Push Ups

WOD:Team Relay
30 Calories on the Rower
600M Run (Rain or Shine)
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 a Sled. Coaches will determine the length of the Push. (or 100 Pull-Ups)

3,2,1 Go!!!!

Tuesday WOD

05/18/2010

Warm Up:
30 Double Unders
20 Sit-ups
25 Push Ups

WOD:Team Relay
30 Calories on the Rower
600M Run (Rain or Shine)
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 a Sled. Coaches will determine the length of the Push. (or 100 Pull-Ups)

3,2,1 Go!!!!

CrossFit Games 2011 Anyone?

2010 NW Regional Results

As you know, several King CrossFit members witnessed some amazing athletic feats this weekend at the Northwest Regionals in Puyallup. Check out some of the pictures that Paolo Sanchez with Foundation CrossFit took at the Regionals at http://www.flickr.com/photos/paosanchez/sets/72157624073590088/show/with/4612830398/

Who's Down with the Kings for next years Games? Sign-up sheet for individual and affiliate team will be up at the box shortly.

Coach Ron posted this video of Chris Spealler doing the same WOD we programmed today. I had to post it again because it's just bad ass! Keep in mind, Chris is overhead squatting his bodyweight on uneven ground.

CrossFit Games 2011 Anyone?

2010 NW Regional Results

As you know, several King CrossFit members witnessed some amazing athletic feats this weekend at the Northwest Regionals in Puyallup. Check out some of the pictures that Paolo Sanchez with Foundation CrossFit took at the Regionals at http://www.flickr.com/photos/paosanchez/sets/72157624073590088/show/with/4612830398/

Who's Down with the Kings for next years Games? Sign-up sheet for individual and affiliate team will be up at the box shortly.

Coach Ron posted this video of Chris Spealler doing the same WOD we programmed today. I had to post it again because it's just bad ass! Keep in mind, Chris is overhead squatting his bodyweight on uneven ground.