Monday, April 25, 2011
Thursday, November 11, 2010
Thank you Veterans.
King Crossfit would like to thank all in the armed forces who have served or are serving our nation. We appreciate those that gave so much, including their families and community who enable them to serve.
Wednesday, November 10, 2010
11/10/10
Warm Up:
60 Knee High Toe Touches
12 Wall Balls
10 Box Jumps
10 Good Mornings
3 Rounds for time
WOD: Team WOD
Groups of 3
1600M Row
200 Push-Ups
120 Hanging Power Cleans (95lb/65/lb)
120 Sumo High Deadlift High-Pull
200 Air Squats
1600M Row
(Only one athlete working at one time. The teams can decide on how to break-up the movements. You must complete on task before going to the next. Scale as needed.)
3,2,1 GO!!!
60 Knee High Toe Touches
12 Wall Balls
10 Box Jumps
10 Good Mornings
3 Rounds for time
WOD: Team WOD
Groups of 3
1600M Row
200 Push-Ups
120 Hanging Power Cleans (95lb/65/lb)
120 Sumo High Deadlift High-Pull
200 Air Squats
1600M Row
(Only one athlete working at one time. The teams can decide on how to break-up the movements. You must complete on task before going to the next. Scale as needed.)
3,2,1 GO!!!
Tuesday, November 9, 2010
Paleo - Quick Start Guide
Robb Wolf has put together this awesome quick start guide! Download it, print it, post it on your fridge and share it with your friends!
http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf
http://robbwolf.com/wp/wp-content/uploads/2010/09/thePaleoSolution_QuickStart.pdf
Nutrition WOD?
For those of you interested in Paleo but coming up with meals seems hard, the folks over at Crossfit Omaha have made it easy for you. They are doing a 30 day eating plan with 3 meals a day including a snack. They list recipes and ingredients. Even if you are just curious as to what eating "clean" looks like, check it out.
Here is what Monday looks like.
http://cfomahanutrition.blogspot.com/2010/11/monday-101108.html
Breakfast:
Grilled Garlic Mushrooms w/ Bacon
2 cups mushrooms, sliced
6 slices of bacon
3 tbsp parsley, finely chopped
3 tbsp coconut oil
3 garlic cloves, finely chopped
salt and pepper (optional)
Combine in a bowl and then place in heated pan. Stirring occasionally, cook for 5-8 minutes.
Lunch:
Caesar Salad
6 slices of bacon
4 cups of chopped green leafy veggie of choice
2 hard boiled eggs
1 garlic clove, finely chopped
olive oil and vinaigrette for dressing
Dinner (serves 2):
Beef w/ Zucchini
280g beef, cut into strips
2 tbsp of coconut oil
1 onion finely chopped
2 garlic cloves, finely chopped
4 tomatoes, chopped
1/2 tsp salt - 1 tsp ground pepper
1/3 cup water
4 small zucchinis, cut crossways into pieces
1 red capsicum, diced
Fry beef until all sides are browned using coconut or avocado oil. Add onions, garlic, tomatoes, water, salt and pepper; cover and simmer for an hour. Check from time to time to ensure mixture has not become too dry; add more water if necessary.
Stir in zucchini and capsicum pieces and simmer for a further 20 minutes. Serve.
Snack (1 time so choose wisely):
Fruit and Nut Snack
Dried Apricots
Chopped pecan nuts (or choice)
Pumpkin Seeds
Cinnamon
(it would be in your best interest to add beef jerky to this snack)
Here is what Monday looks like.
http://cfomahanutrition.blogspot.com/2010/11/monday-101108.html
Breakfast:
Grilled Garlic Mushrooms w/ Bacon
2 cups mushrooms, sliced
6 slices of bacon
3 tbsp parsley, finely chopped
3 tbsp coconut oil
3 garlic cloves, finely chopped
salt and pepper (optional)
Combine in a bowl and then place in heated pan. Stirring occasionally, cook for 5-8 minutes.
Lunch:
Caesar Salad
6 slices of bacon
4 cups of chopped green leafy veggie of choice
2 hard boiled eggs
1 garlic clove, finely chopped
olive oil and vinaigrette for dressing
Dinner (serves 2):
Beef w/ Zucchini
280g beef, cut into strips
2 tbsp of coconut oil
1 onion finely chopped
2 garlic cloves, finely chopped
4 tomatoes, chopped
1/2 tsp salt - 1 tsp ground pepper
1/3 cup water
4 small zucchinis, cut crossways into pieces
1 red capsicum, diced
Fry beef until all sides are browned using coconut or avocado oil. Add onions, garlic, tomatoes, water, salt and pepper; cover and simmer for an hour. Check from time to time to ensure mixture has not become too dry; add more water if necessary.
Stir in zucchini and capsicum pieces and simmer for a further 20 minutes. Serve.
Snack (1 time so choose wisely):
Fruit and Nut Snack
Dried Apricots
Chopped pecan nuts (or choice)
Pumpkin Seeds
Cinnamon
(it would be in your best interest to add beef jerky to this snack)
110910 WOD
Warm up:
Skill work
Group stretch
WOD:
5 Rounds of the following:
In 3 minutes
Run 200 Meters
5 strict pull-ups (10 kips or band assist pull-ups)
15 medicine ball cleans
Max rep Double Unders or Single Jump Rope
rest 2 minutes
Each Double Under = 1 point
Every 5 Single Jump Rope = 1 point
Skill work
Group stretch
WOD:
5 Rounds of the following:
In 3 minutes
Run 200 Meters
5 strict pull-ups (10 kips or band assist pull-ups)
15 medicine ball cleans
Max rep Double Unders or Single Jump Rope
rest 2 minutes
Each Double Under = 1 point
Every 5 Single Jump Rope = 1 point
Monday, November 8, 2010
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