Thank you Veterans.

King Crossfit would like to thank all in the armed forces who have served or are serving our nation.  We appreciate those that gave so much, including their families and community who enable them to serve.

111110

Warm Up
500m Row
20 Burpees

WOD
Deadlift 5-4-3-2-1

Finisher
AMRAP in 10 min
10 Wall Ball
15 Sit Ups

Wed morning WOD

Good to see Marvin back at the box!

11/10/10

Warm Up:
60 Knee High Toe Touches
12 Wall Balls
10 Box Jumps
10 Good Mornings
3 Rounds for time

WOD: Team WOD
Groups of 3
1600M Row
200 Push-Ups
120 Hanging Power Cleans (95lb/65/lb)
120 Sumo High Deadlift High-Pull
200 Air Squats
1600M Row
(Only one athlete working at one time. The teams can decide on how to break-up the movements. You must complete on task before going to the next. Scale as needed.)

3,2,1 GO!!!

Tuesday morning WOD

Paleo - Quick Start Guide

Robb Wolf has put together this awesome quick start guide! Download it, print it, post it on your fridge and share it with your friends!

http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf

Nutrition WOD?

For those of you interested in Paleo but coming up with meals seems hard, the folks over at Crossfit Omaha have made it easy for you.  They are doing a 30 day eating plan with 3 meals a day including a snack.  They list recipes and ingredients.  Even if you are just curious as to what eating "clean" looks like, check it out.

Here is what Monday looks like.
http://cfomahanutrition.blogspot.com/2010/11/monday-101108.html
Breakfast:
Grilled Garlic Mushrooms w/ Bacon
2 cups mushrooms, sliced
6 slices of bacon
3 tbsp parsley, finely chopped
3 tbsp coconut oil
3 garlic cloves, finely chopped
salt and pepper (optional)
Combine in a bowl and then place in heated pan. Stirring occasionally, cook for 5-8 minutes.

Lunch:
Caesar Salad
6 slices of bacon
4 cups of chopped green leafy veggie of choice
2 hard boiled eggs
1 garlic clove, finely chopped
olive oil and vinaigrette for dressing

Dinner (serves 2):
Beef w/ Zucchini
280g beef, cut into strips
2 tbsp of coconut oil
1 onion finely chopped
2 garlic cloves, finely chopped
4 tomatoes, chopped
1/2 tsp salt - 1 tsp ground pepper
1/3 cup water
4 small zucchinis, cut crossways into pieces
1 red capsicum, diced

Fry beef until all sides are browned using coconut or avocado oil. Add onions, garlic, tomatoes, water, salt and pepper; cover and simmer for an hour. Check from time to time to ensure mixture has not become too dry; add more water if necessary.
Stir in zucchini and capsicum pieces and simmer for a further 20 minutes. Serve.

Snack (1 time so choose wisely):
Fruit and Nut Snack
Dried Apricots
Chopped pecan nuts (or choice)
Pumpkin Seeds
Cinnamon
(it would be in your best interest to add beef jerky to this snack)

110910 WOD

Warm up:
Skill work
Group stretch

WOD:
5 Rounds of the following:

In 3 minutes
Run 200 Meters
5 strict pull-ups (10 kips or band assist pull-ups)
15 medicine ball cleans
Max rep Double Unders or Single Jump Rope
rest 2 minutes
Each Double Under = 1 point
Every 5 Single Jump Rope = 1 point

Monday WOD Results

Big day with 80 athletes!

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110810

Warm Up
7 Pull ups
11 PVC Pass Throughs
5 Push Ups (Slow and Controlled) ***elbows at your sides***


WOD
Bench Press 5-4-3-2-1

Finisher
AMRAP in 10 Min
7 KB Swings
7 KB Squats
11 Sit Ups

Jed Tan Overhead Squat PR

At a bodyweight of sub 140lbs, Jed hits a new PR of 185lbs!

Nick meets Fran once again!

Nick with a new PR of 3:02. Damian also crushed "Fran" with a PR of 3:09. Great work guys!

Fri & Sat WOD Results

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11/6/10

Bench Mark Day

Warm Up:
500m Row
15 Push Ups
15 Air Squats
3 Rounds

WOD: Fran
21-15-9
Thrusters
Pull-ups (95lb/65lb)
for Time

**Pair Up. Make sure every movements is a good Rep. **

Wed & Thurs WOD Results

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Kids Crossfit @ 11:30 AM Saturday 11/05

Reminder - Kids Crossfit this Saturday.  Bring your kids to enjoy some activity inside while its raining.
Currently free to all members children.  Bring a friend!

http://kingskidscf.wordpress.com/2010/11/05/did-someone-say-obstacle-course/

CPR Class This Sunday

If you are planning on taking the CPR class this Sunday (11/7/10), please keep in mind that Daylight Saving Time for Fall takes place this coming Sunday (the first Sunday of November) at 2 AM. "Spring Ahead, Fall Back"... so you should be setting your clock back one hour (maybe before you go to bed).

This class is open to all- KCF members and family/friends of members. This class is CPR for infants/children/adults. If you need Healthcare Provider class or a First Aid class, you can still come to this class and/or contact me and we can try to set up a separate class on another day to take care of other certifications.

One more thing- if you can, bring in a snack (enough to share ;)

Here is a "Before" shot of Duy... remember this next time Duy takes of his shirt (which should be 2-3 minutes into any WOD).

-Ryan

Friday Inspiration - What inspires you?

Every Friday I try and post an article about inspirational people, people that have worked hard to change themselves.  People that have changed their lives because of hard work and dedication.  How has Crossfit given them the strength and confidence to better themselves outside of the gym?

In my opinion, Crossfit is analogous to life.  Some WODs seem monumental, but if you just chip away at it, you finish.  Other times your energy is low but the support of the coaches and fellow athletes push you through it.  Sure you can fail on a certain day or not perform to your best, but you come back the next day for more. I see many parallels with work and life in general.

I will be reaching out to current members for their spin on Crossfit and motivation.  Expect to see some more on upcoming Fridays.

But today I ask, what inspires you?  What makes you come back for more?

To succeed…You need to find something to hold on to, something to motivate you, something to inspire you.
-Tony Dorsett

110510 WOD

Warm-up:
5rounds of Suicide Drills

WOD:
50 Double Unders
10 Strict Pull-ups or 3 muscle-ups
20 Box Jumps
30 KB Swings
40 Sit-ups
50 Burpees
40 Sit-ups
30 KB Swings
20 Box Jumps
10 Strict Pull-ups or 3 muscle-ups
50 Double-unders

Warm Up
4 Rounds of
10 Lunges (each leg)
10 Good Mornings
10 Sit Ups

WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 2min between rounds

110210 WOD Results

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110310

Wednesday

Warm Up:
Overhead Squats
5,4,3,2,1

WOD:
10 Burpees
10 Wall Balls
5 RDS for time

Mouth to Mouth

Now that I have your attention...

When was the last time you got certified in the life saving technique of CPR? Did you know it's no longer 15 compressions and 2 breaths (if you still think it's 5:2, we really need to talk). Compressions, which has much greater emphasis, should now be performed at a rate of 100/minute. Did you also know that anyone can use a defibrillator now? Did you know that there is such a thing as Compression Only CPR (no breaths)? I have another tidbit for you... I'm sure you're familiar with A-B-C (Airway, Breathing, Chest compressions). As of October 18th of this year, the American Heart Association released new guidelines for CPR. If you want to find out what that change is, you have to be at King CrossFit this Sunday, November 7th, from 9 am to 1 pm.
There is an Adult/Child/Infant CPR class being offered this Sunday at the box. You'll also learn how to deal with Foreign-Body Airway Obstructions and learn about Automated External Defibrillators. There is no written exam either! You get a card good for 2 years and the comforting knowledge of this important skill. You get all this for the low low price of $35. This class is for you, your spouse, and your family. Sign up on the white board at KCF.
See you Sunday!

King CF's Newest Members

October was a awesome month for King CrossFit! What a great way to cap off the month with a fun-filled Halloween/Birthday Bash and a 2nd Place finish in The Best of Western WA Contest - Gym Category! But we can't forget to welcome our newest members. Please introduce yourself and give the following a warm welcome when you see them:

Minh Tran, Brian & Raquel Fredrickson, Jerome Sumalbag, Kristene Gabuat, Tony Savelli, Robert Allen, Marijo (MJ) Mendoza, Karen & Ethan Reyes, Juan Hernandez, Dan Cowles, Pete Orgill, Sommer Prewitt, Sarafine Appadolo, Mohammed Berrebie, Greg Duarte, Brenda Reiss, Dana Moss, John Petitt, Bill Do, Huy Le & Hau Nguyen.

Beyond the Whiteboard - 2 Minute Challenge

Accumulate as many double unders as you can in 2 minutes. - jump rope must go around twice in one jump to count - use as many sets as necessary in the 2 minutes - must have a video. Click on the link below for more info.

http://blog.beyondthewhiteboard.com/2010/11/01/beyond-the-whiteboards-new-two-minute-challenge/

110210 WOD

Warm-up:
12 box jumps
16 KB swings
24 knee high toe touches(12 each leg)
3 rounds

WOD:
4 Rounds of
200m Run
25 Double Unders
12 Push Press (65/95)
7 Knees to Elbows

110110 WOD Results

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110110

Warm Up
3 Rounds of
300 Row
15 Medball Cleans

WOD
"Cindy"

5 pull-ups
10 push-ups
15 air squats

AMRAP for 20 minutes