 |
| From misc pics july & aug 2010 |
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!!!
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 |
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 |
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 |
Warm-up:
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
Warm-up:
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
Warm-up:
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
Warm-up:
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
500m row
15 burpees
Strength WOD:
Hang Power Clean
5-4-3-2-1
Conditioning WOD:
3 rounds of
40 air squats
15 pull-ups
10 Hang Power Cleans
Scale up and do "Nasty Girls"
Wednesday, September 29, 2010
Cardiopulmonary Resuscitation (CPR) Class... at King CrossFit!!!
Do you have a CPR card? (good skill for all to know)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Cardiopulmonary Resuscitation (CPR) Class... at King CrossFit!!!
Do you have a CPR card? (good skill for all to know)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Cardiopulmonary Resuscitation (CPR) Class... at King CrossFit!!!
Do you have a CPR card? (good skill for all to know)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Cardiopulmonary Resuscitation (CPR) Class... at King CrossFit!!!
Do you have a CPR card? (good skill for all to know)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Is your CPR card up to date? (renew every 2 years)
Do you want a CPR card? (you're in luck)
Do you even know what CPR is? (read on)
Cardiopulmonary resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.
Even if you've been taught CPR, you must keep in mind that the protocols have changed in the last few years. Some of you need it for work, some of you need it because of family, and others may need it for peace of mind- to have the knowledge just in case. What ever your reason, there is a chance for you to learn/re-learn this valuable skill. You can sign up at King CrossFit for the Adult/Child/Infant CPR class which will be held on Sunday, November 7 from 9am to 1pm at King CrossFit. The cost (for King CrossFit members and their family) is $30. You do not need to have taken a CPR class prior. There are no age restrictions to taking the class. You will receive a combination of expert instruction and hands-on skills building... and at the end of the session you will receive your very own CPR card. Other topics discussed will be foreign body obstructions (choking) and AED (Automated External Defibrillator). Spots have been filling... sign up ASAP!
For more information, please contact Ryan Montero (montero24@hotmail.com)
Warm-up
Warming up is a part of exercise and should be included in your exercise program. Many people do not like to warm-up before a WOD because they say they don't want to waste their energy before a workout. Yes, some warmups may tire you a little, but just during the warmup. It should not fatigue you and negatively effect your workout. Warming up and cooling down, which both include stretching, will help prevent injuries.
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
Warm-up
Warming up is a part of exercise and should be included in your exercise program. Many people do not like to warm-up before a WOD because they say they don't want to waste their energy before a workout. Yes, some warmups may tire you a little, but just during the warmup. It should not fatigue you and negatively effect your workout. Warming up and cooling down, which both include stretching, will help prevent injuries.
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
Warm-up
Warming up is a part of exercise and should be included in your exercise program. Many people do not like to warm-up before a WOD because they say they don't want to waste their energy before a workout. Yes, some warmups may tire you a little, but just during the warmup. It should not fatigue you and negatively effect your workout. Warming up and cooling down, which both include stretching, will help prevent injuries.
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
Warm-up
Warming up is a part of exercise and should be included in your exercise program. Many people do not like to warm-up before a WOD because they say they don't want to waste their energy before a workout. Yes, some warmups may tire you a little, but just during the warmup. It should not fatigue you and negatively effect your workout. Warming up and cooling down, which both include stretching, will help prevent injuries.
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
The objective of the warm-up is to raise total body temperature and muscle temperature to prepare the entire body for vigorous activity. The warm-up period prepares the cardiovascular system, respiratory system, nervous system and the musculoskeletal system by gradually increasing the demand on those systems so that they are able to accommodate the demands of more strenuous activity. Professional, college, and even recreational athletes all go through a warmup before a game or practice. They do this to enhance their performance. They will never opt out because of fear tiring themselves out before the game. CrossFit is a sport, therefore as CrossFitters, we are all athletes and we should prepare our bodies for our workout everyday.
Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.
A proper warm-up provides many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.
Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.
Here is an small article posted by Greg Glassman on warm-ups:
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
CrossFit Journal Video:
http://library.crossfit.com/premium/video/CFJ_Michelmore_WarmUp.mov?e=1285543707&h=fc442d623c0314269d5773c4767dac14
Next time a coach puts you through a warmup that raises your heart rate and makes you sweat, remember how this is just going to help you perform better for the workout of the day :)
-Courtesy of CrossFit Oahu
092910
Warm Up
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
092910
Warm Up
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
092910
Warm Up
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
092910
Warm Up
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
3 Rounds
10 PVC Overhead Squats
10 PVC Good Mornings
10 Push Ups
400m run
WOD
In teams of 2
AMRAP in 30min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups
Tuesday, September 28, 2010
Softball fun-draiser for King Kids CF - Oct 2nd
Hey King Crossfit Family! Come have fun and donate to King's Kid's Crossfit! Donation is $20.
We will be playing at Liberty Field in Renton this Saturday (Oct. 2nd) from 1pm-5pm.
We will play a double header and depending on the weather, will BBQ at the park or back at the box afterwards.
Don't miss out on this FUN opportunity!
Please bring bats/gloves/balls if you have them!
See you all there!
Softball fun-draiser for King Kids CF - Oct 2nd
Hey King Crossfit Family! Come have fun and donate to King's Kid's Crossfit! Donation is $20.
We will be playing at Liberty Field in Renton this Saturday (Oct. 2nd) from 1pm-5pm.
We will play a double header and depending on the weather, will BBQ at the park or back at the box afterwards.
Don't miss out on this FUN opportunity!
Please bring bats/gloves/balls if you have them!
See you all there!
Softball fun-draiser for King Kids CF - Oct 2nd
Hey King Crossfit Family! Come have fun and donate to King's Kid's Crossfit! Donation is $20.
We will be playing at Liberty Field in Renton this Saturday (Oct. 2nd) from 1pm-5pm.
We will play a double header and depending on the weather, will BBQ at the park or back at the box afterwards.
Don't miss out on this FUN opportunity!
Please bring bats/gloves/balls if you have them!
See you all there!
Softball fun-draiser for King Kids CF - Oct 2nd
Hey King Crossfit Family! Come have fun and donate to King's Kid's Crossfit! Donation is $20.
We will be playing at Liberty Field in Renton this Saturday (Oct. 2nd) from 1pm-5pm.
We will play a double header and depending on the weather, will BBQ at the park or back at the box afterwards.
Don't miss out on this FUN opportunity!
Please bring bats/gloves/balls if you have them!
See you all there!
09/28/10
Tuesday
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
09/28/10
Tuesday
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
09/28/10
Tuesday
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
09/28/10
Tuesday
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
Warm UP:
5 Hand Stand Push Ups
400M Run
2 Rounds
Shoulder Dislocates
WOD: Lynne
*Bodyweight bench press (e.g., same amount on bar as you weigh)
*Pullups
5 rounds for max reps. There is NO time component to this WOD.
3,2,1 GO!!!
Monday, September 27, 2010
092710 WOD
Warm-up:
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
092710 WOD
Warm-up:
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
092710 WOD
Warm-up:
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
092710 WOD
Warm-up:
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
400m run
Group Stretch
WOD:
"The King's Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:
Jumping Lunges
Knee High Toe Touches
Jumping Squats
Sit-ups
Row (Cal)
3,2,1 GO!!!
Saturday, September 25, 2010
Fight Gone Bad 5!
GREAT JOB to everyone that came out and participated in Fight Gone Bad 5 today! Big-ups to Matt Feliciano for coordinating the event for King CrossFit and raising over $200 for the Livestrong Organization, Wounded Warrior Project and CrossFit Foundation. Lisa Cass was tops in Fund-raising with over $600 raised - Good Job Lisa!
We raised well over $1000 as a group!
Fight Gone Bad 5!
GREAT JOB to everyone that came out and participated in Fight Gone Bad 5 today! Big-ups to Matt Feliciano for coordinating the event for King CrossFit and raising over $200 for the Livestrong Organization, Wounded Warrior Project and CrossFit Foundation. Lisa Cass was tops in Fund-raising with over $600 raised - Good Job Lisa!
We raised well over $1000 as a group!
Fight Gone Bad 5!
GREAT JOB to everyone that came out and participated in Fight Gone Bad 5 today! Big-ups to Matt Feliciano for coordinating the event for King CrossFit and raising over $200 for the Livestrong Organization, Wounded Warrior Project and CrossFit Foundation. Lisa Cass was tops in Fund-raising with over $600 raised - Good Job Lisa!
We raised well over $1000 as a group!
Fight Gone Bad 5!
GREAT JOB to everyone that came out and participated in Fight Gone Bad 5 today! Big-ups to Matt Feliciano for coordinating the event for King CrossFit and raising over $200 for the Livestrong Organization, Wounded Warrior Project and CrossFit Foundation. Lisa Cass was tops in Fund-raising with over $600 raised - Good Job Lisa!
We raised well over $1000 as a group!
Friday, September 24, 2010
Kids Crossfit @ 11:30 AM Saturday 09/25
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
http://kingskidscf.wordpress.com/2010/09/23/92510-kids-wod/
*This is currently being offered free to members kids*Kids Crossfit @ 11:30 AM Saturday 09/25
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
http://kingskidscf.wordpress.com/2010/09/23/92510-kids-wod/
*This is currently being offered free to members kids*Kids Crossfit @ 11:30 AM Saturday 09/25
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
http://kingskidscf.wordpress.com/2010/09/23/92510-kids-wod/
*This is currently being offered free to members kids*Kids Crossfit @ 11:30 AM Saturday 09/25
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
http://kingskidscf.wordpress.com/2010/09/23/92510-kids-wod/
*This is currently being offered free to members kids*Thursday, September 23, 2010
09/23/10
Warm Up:
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
09/23/10
Warm Up:
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
09/23/10
Warm Up:
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
09/23/10
Warm Up:
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
1000M Row
Shoulder Dislocates
WOD:
6,5,4,3,2,1
Strict Press
Finisher:
10 Medicine Ball Cleans
10 Toes To Bar
20 Seated Side Twist (w/Medicine Ball)
12Min AMRAP
Wednesday, September 22, 2010
092210 WOD
Warm-up:
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
092210 WOD
Warm-up:
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
092210 WOD
Warm-up:
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
092210 WOD
Warm-up:
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
Obstacle Course
WOD:
400m run
10 Strict Pull-ups or 3 muscle-ups
20 Burpees
30 KB Swings
40 Air squats
50 Double-unders
40 Air squats
30 KB Swings
20 Burpees
10 Strict Pull-ups or 3 muscle-ups
400m run
Tuesday, September 21, 2010
092110
Warm Up
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
092110
Warm Up
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
092110
Warm Up
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
092110
Warm Up
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Side to Side Lunges (each leg)
WOD
Snatch Grip Deadlift 3-3-3-3-3
Finisher
AMRAP in 12min of
200m Run
7 Pull Ups
7 Sit Ups
Monday, September 20, 2010
09/20/10
Warm Up:
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
09/20/10
Warm Up:
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
09/20/10
Warm Up:
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
09/20/10
Warm Up:
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
50 Double Unders
10 Knees to Elbow
5 Strict Pull Ups
3 Rounds
WOD:
20 Medicine Ball Push Ups
25 Wall Balls
30 Overhead Lunges w/ Medicine Ball
4 Rounds for Time
3,2,1 GO!!!!
Sunday, September 19, 2010
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
"What is the ultimate gold standard in all this? How do you know for sure you do or do not have an issue with these foods? The answer seems obvious: remove the potentially offending foods! Reintroduce them after thirty to sixty days. See what happens. Now there is a caveat to this. You only need to be exposed to things like gluten once every ten to fifteen days to keep the gut damaged. This can bedevil people as they “cut back on gluten” but do not notice an improvement in their overall health. I’m sorry but there is not a pink “participant” ribbon given out for doing this “almost correctly.” You need to be 100 percent compliant for thirty days, then see how you do with reintroduction."
Another article explaining the value of removing grains from your diet. Really interesting read.
Saturday, September 18, 2010
Friday, September 17, 2010
King Kids Crossfit @ 11:30 am Saturday
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
Coach Karlie and Coach Ryan are looking forward to seeing you.
Coach Karlie and Coach Ryan are looking forward to seeing you.
King Kids Crossfit @ 11:30 am Saturday
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
Coach Karlie and Coach Ryan are looking forward to seeing you.
Coach Karlie and Coach Ryan are looking forward to seeing you.
King Kids Crossfit @ 11:30 am Saturday
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
Coach Karlie and Coach Ryan are looking forward to seeing you.
Coach Karlie and Coach Ryan are looking forward to seeing you.
King Kids Crossfit @ 11:30 am Saturday
Reminder - Kids Crossfit will be tomorrow at 11:30. Bring your kids for some great indoor fun!
Coach Karlie and Coach Ryan are looking forward to seeing you.
Coach Karlie and Coach Ryan are looking forward to seeing you.
Thursday, September 16, 2010
Deadlifts and Dresses
Do you love to Deadlift?
Are you a savage in your dress?
Time to Strut your Stuff and enter the
Deadlifts and Dresses 2011 Photo Competition!
24 Female Athletes will be featured!
http://deadliftsndresses.wordpress.com/Karlie will be coordinating a photo shoot for you to strut yourself. Final date and price per person TBD. For more information, contact Karlie or Foote.
Note: this is not sponsored by KCF but we sponsor fit, confident women.
Deadlifts and Dresses
Do you love to Deadlift?
Are you a savage in your dress?
Time to Strut your Stuff and enter the
Deadlifts and Dresses 2011 Photo Competition!
24 Female Athletes will be featured!
http://deadliftsndresses.wordpress.com/Karlie will be coordinating a photo shoot for you to strut yourself. Final date and price per person TBD. For more information, contact Karlie or Foote.
Note: this is not sponsored by KCF but we sponsor fit, confident women.
Deadlifts and Dresses
Do you love to Deadlift?
Are you a savage in your dress?
Time to Strut your Stuff and enter the
Deadlifts and Dresses 2011 Photo Competition!
24 Female Athletes will be featured!
http://deadliftsndresses.wordpress.com/Karlie will be coordinating a photo shoot for you to strut yourself. Final date and price per person TBD. For more information, contact Karlie or Foote.
Note: this is not sponsored by KCF but we sponsor fit, confident women.
Deadlifts and Dresses
Do you love to Deadlift?
Are you a savage in your dress?
Time to Strut your Stuff and enter the
Deadlifts and Dresses 2011 Photo Competition!
24 Female Athletes will be featured!
http://deadliftsndresses.wordpress.com/Karlie will be coordinating a photo shoot for you to strut yourself. Final date and price per person TBD. For more information, contact Karlie or Foote.
Note: this is not sponsored by KCF but we sponsor fit, confident women.
Square Peg
Here's a great blog article about a woman's acceptance of who she is. We are not defined by how others see us, we are defined by how we see ourselves.Thanks to Gretchen for sending this article.
Square Peg @ PaleoChix.com
Square Peg
Here's a great blog article about a woman's acceptance of who she is. We are not defined by how others see us, we are defined by how we see ourselves.Thanks to Gretchen for sending this article.
Square Peg @ PaleoChix.com
Square Peg
Here's a great blog article about a woman's acceptance of who she is. We are not defined by how others see us, we are defined by how we see ourselves.Thanks to Gretchen for sending this article.
Square Peg @ PaleoChix.com
Square Peg
Here's a great blog article about a woman's acceptance of who she is. We are not defined by how others see us, we are defined by how we see ourselves.Thanks to Gretchen for sending this article.
Square Peg @ PaleoChix.com
09/16/10
Thursday
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
09/16/10
Thursday
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
09/16/10
Thursday
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
09/16/10
Thursday
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
Warm UP:
10 Toes To Bar
15 Sit-ups
20 Push Ups
3 Rounds
WOD:
Team WOD
200m row
Air Squats
Push Press (75lb/55lb)
With a team of 4 or 3 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Push Press, and air squats.
3,2,1 GO!!!!
Wednesday, September 15, 2010
091510 WOD
Warm-up:
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
091510 WOD
Warm-up:
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
091510 WOD
Warm-up:
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
091510 WOD
Warm-up:
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
2 rounds of
10 Push-ups
15 Box Jumps
20 High-Knee Toe Touches
If you finish early do some shoulder dislocates
and leg kicks
WOD:
600m run followed by:
7 rounds of
7 Pull-ups
7 KB Swings
7 Burpees
and finish with a 600m run
Tuesday, September 14, 2010
Mobility Blogs
"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful..."
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
Mobility Blogs
"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful..."
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
Mobility Blogs
"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful..."
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
Mobility Blogs
"Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful..."
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
-Kelly Starett, CrossFit San Francisco
I added a link to Kelly's Mobility Blog on the right hand side below. Or you can click on the following link: http://mobilitywod.blogspot.com/
And here's another good one: http://mobility.thamescrossfit.com/
091410
Warm Up
Group Stretch
WOD
Back Squat 5-4-3-2-1
Finisher
Tabata Double Unders
Group Stretch
WOD
Back Squat 5-4-3-2-1
The Back Squat from Patrick Cummings on Vimeo.
Finisher
Tabata Double Unders
091410
Warm Up
Group Stretch
WOD
Back Squat 5-4-3-2-1
Finisher
Tabata Double Unders
Group Stretch
WOD
Back Squat 5-4-3-2-1
The Back Squat from Patrick Cummings on Vimeo.
Finisher
Tabata Double Unders
091410
Warm Up
Group Stretch
WOD
Back Squat 5-4-3-2-1
Finisher
Tabata Double Unders
Group Stretch
WOD
Back Squat 5-4-3-2-1
The Back Squat from Patrick Cummings on Vimeo.
Finisher
Tabata Double Unders
091410
Warm Up
Group Stretch
WOD
Back Squat 5-4-3-2-1
Finisher
Tabata Double Unders
Group Stretch
WOD
Back Squat 5-4-3-2-1
The Back Squat from Patrick Cummings on Vimeo.
Finisher
Tabata Double Unders
Monday, September 13, 2010
09/13/10
Warm Up:
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
09/13/10
Warm Up:
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
09/13/10
Warm Up:
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
09/13/10
Warm Up:
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
Shoulder Dislocates
Good Mornings
600M Run
WOD:
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(scale as needed)
Courtesy of the main site. (09/01/10)
3,2,1 GO!!!!
Saturday, September 11, 2010
09/11 - In memory and in tribute
We would like to honor those who have fallen and those who continue to serve. Thanks to our current members who put their lives in harm's way to serve our community and country.
Firefighters:
Ryan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
Firefighters:
Marvin Okrum
Jessica NemensRyan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
09/11 - In memory and in tribute
We would like to honor those who have fallen and those who continue to serve. Thanks to our current members who put their lives in harm's way to serve our community and country.
Firefighters:
Ryan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
Firefighters:
Marvin Okrum
Jessica NemensRyan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
09/11 - In memory and in tribute
We would like to honor those who have fallen and those who continue to serve. Thanks to our current members who put their lives in harm's way to serve our community and country.
Firefighters:
Ryan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
Firefighters:
Marvin Okrum
Jessica NemensRyan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
09/11 - In memory and in tribute
We would like to honor those who have fallen and those who continue to serve. Thanks to our current members who put their lives in harm's way to serve our community and country.
Firefighters:
Ryan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
Firefighters:
Marvin Okrum
Jessica NemensRyan Montero
Nick Rozelle
Tim Smith
Aaron Briggs
Bob Howell
Aaron Chan
Law Enforcement:
Kyle Smith
Jen Morris
Jed Tan
Alicia Phillips
Scott Powers
Military:
Duy Tran
091110 WOD
Warm-up:
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
091110 WOD
Warm-up:
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
091110 WOD
Warm-up:
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
091110 WOD
Warm-up:
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
1/2 "Annie"
25 Double-unders
25 Sit-ups
20 Double-unders
20 Sit-ups
15 Double-unders
15 Sit-ups
10 Double-unders
10 Sit-ups
5 Double-unders
5 Sit-ups
(Not for time)
WOD:
600m run
21-15-9 reps of:
Wall Balls
KB Swings
Box Jumps
600m run
Friday, September 10, 2010
No Kids Crossfit - 09/11
There will be no Kids CF on 09/11.
We will resume classes on 09/18 at 11:30 am.
We will resume classes on 09/18 at 11:30 am.
No Kids Crossfit - 09/11
There will be no Kids CF on 09/11.
We will resume classes on 09/18 at 11:30 am.
We will resume classes on 09/18 at 11:30 am.
No Kids Crossfit - 09/11
There will be no Kids CF on 09/11.
We will resume classes on 09/18 at 11:30 am.
We will resume classes on 09/18 at 11:30 am.
No Kids Crossfit - 09/11
There will be no Kids CF on 09/11.
We will resume classes on 09/18 at 11:30 am.
We will resume classes on 09/18 at 11:30 am.
091010
Warm Up
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
091010
Warm Up
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
091010
Warm Up
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
091010
Warm Up
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings
WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort Sprint
Rest 3-5min between each round
Please break up into groups of 3-5 people so that someone can time your run and assit with changing weights.
Thursday, September 9, 2010
The Importance of Recovery
"Rest: Without rest you can not and will not recover. Your body has a finite amount of resources available. If you don’t give yourself time to recharge, when you are not further breaking down muscle tissues and depleting glycogen and glucose stores, you will eventually crash – first by plateauing, and then by actually seeing a decrease in your performance. Practically this means take at least 1 day off of training every week – the more you train, and the longer you have been training, the more you can train every week – but you always need some rest. Rest does not need to be sitting on the couch doing nothing. Active rest is actually superior for recovery. Go for a hike, play pick up basketball, do some skill work, find something active and fun. Fun is essential here – mental and emotional fatigue can be as detrimental to your performance as physical fatigue."Rest of article here @ alchemycrossfit.com
The Importance of Recovery
"Rest: Without rest you can not and will not recover. Your body has a finite amount of resources available. If you don’t give yourself time to recharge, when you are not further breaking down muscle tissues and depleting glycogen and glucose stores, you will eventually crash – first by plateauing, and then by actually seeing a decrease in your performance. Practically this means take at least 1 day off of training every week – the more you train, and the longer you have been training, the more you can train every week – but you always need some rest. Rest does not need to be sitting on the couch doing nothing. Active rest is actually superior for recovery. Go for a hike, play pick up basketball, do some skill work, find something active and fun. Fun is essential here – mental and emotional fatigue can be as detrimental to your performance as physical fatigue."Rest of article here @ alchemycrossfit.com
The Importance of Recovery
"Rest: Without rest you can not and will not recover. Your body has a finite amount of resources available. If you don’t give yourself time to recharge, when you are not further breaking down muscle tissues and depleting glycogen and glucose stores, you will eventually crash – first by plateauing, and then by actually seeing a decrease in your performance. Practically this means take at least 1 day off of training every week – the more you train, and the longer you have been training, the more you can train every week – but you always need some rest. Rest does not need to be sitting on the couch doing nothing. Active rest is actually superior for recovery. Go for a hike, play pick up basketball, do some skill work, find something active and fun. Fun is essential here – mental and emotional fatigue can be as detrimental to your performance as physical fatigue."Rest of article here @ alchemycrossfit.com
The Importance of Recovery
"Rest: Without rest you can not and will not recover. Your body has a finite amount of resources available. If you don’t give yourself time to recharge, when you are not further breaking down muscle tissues and depleting glycogen and glucose stores, you will eventually crash – first by plateauing, and then by actually seeing a decrease in your performance. Practically this means take at least 1 day off of training every week – the more you train, and the longer you have been training, the more you can train every week – but you always need some rest. Rest does not need to be sitting on the couch doing nothing. Active rest is actually superior for recovery. Go for a hike, play pick up basketball, do some skill work, find something active and fun. Fun is essential here – mental and emotional fatigue can be as detrimental to your performance as physical fatigue."Rest of article here @ alchemycrossfit.com
Thursday WOD
Warm UP:
400M Run
Shoulder Dislocates
Good Mornings
WOD: "Jackie"
1000m row
50 thrusters (45lbsM/35lbsW)
30 pull ups
For Time
**Due to the number of available rowers we will be going in heats. Please finish your warm-up and get ready to WORK.**
3,2,1 GO
Finisher:
Teams of 2
200 Push Ups (Relase at the Bottom)
1200M Sand Bag Run (Run as a team)
200 Sit ups
For Time
Break Up the Push Ups and Sit Ups however you like.
3,2,1 GO!!!
400M Run
Shoulder Dislocates
Good Mornings
WOD: "Jackie"
1000m row
50 thrusters (45lbsM/35lbsW)
30 pull ups
For Time
**Due to the number of available rowers we will be going in heats. Please finish your warm-up and get ready to WORK.**
3,2,1 GO
Finisher:
Teams of 2
200 Push Ups (Relase at the Bottom)
1200M Sand Bag Run (Run as a team)
200 Sit ups
For Time
Break Up the Push Ups and Sit Ups however you like.
3,2,1 GO!!!
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