Warm-up:
500m row
15 wall balls
15 KB Swings
2 rounds
WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
50 double-unders (after each round)
Time: 9:36 rx
Also did a few other WOD's after doing this WOD
WOD:
4 rounds:
1 Hand Stand Push up (on Paralletes with a 45 and 35 bumper plate on top of each other)
2 Muscle Ups
4 Ring Dips (at the top of the 2nd muscle up)
8 Toes to Rings
Time: 4:30
10 KB swings (2 pood)
25 yard Farmers Walk with KB in rack position of right arm
10 KB swings (2 pood)
25 yard Farmers Walk with KB in rack position of left arm
4 rounds- rest 45 seconds in between rounds
Times:1:45/1:40/2:00/1:45
Strict Press: 5x3
95/115/125/135/145
Deadlift: 3x3 (1st at 70% max, 2nd at 80%, and 3rd at 90%)
280/320/360
ABS:
50 GHD situps
100 Russian twist with 20 Pound Med ball
50 AB mat situps
Felt good today so I decided to knock out a few more WODS.
Tuesday, October 26, 2010
Sunday, October 24, 2010
Sunday Oct. 24, 2010
I uploaded some videos from the Level I Cert that SAS took! Great job guys! Thanks for allowing me to post the vids SAS!
Saturday Oct. 23, 2010
Warm-Up
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds
WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP
KING CROSSFIT LEVE 1 CERTIFICATION
Congrats to KINGS for hostng another LEVEL I Certification! This time around, we have David Thai, Jen Morris, and Tiffany Messmer going for their Level I Certification! Good luck to you guys! Represent!!
500M Row
15 Air Squats
5 Hand Stand Push-Ups
3 Rounds
WOD:
20 Lunges
20 Burpees
20 Knee High Toes Touches
20 Min AMRAP
KING CROSSFIT LEVE 1 CERTIFICATION
Congrats to KINGS for hostng another LEVEL I Certification! This time around, we have David Thai, Jen Morris, and Tiffany Messmer going for their Level I Certification! Good luck to you guys! Represent!!
Friday Oct. 11, 2010
Warm-up:
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill
WOD:
“Tabata Something"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest where the intervals are pull-ups, push-ups, sit-ups, air squats and finally, and double-unders. One minute rest between exercises
Also completed my "Birthday Burpees" with a twist to them. Instead of doing my age x 2, i just did muscle up burpees 24 times.
5 rounds of
Bear Crawl
Reverse Run
Sprint
agility ladder drill
WOD:
“Tabata Something"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest where the intervals are pull-ups, push-ups, sit-ups, air squats and finally, and double-unders. One minute rest between exercises
Also completed my "Birthday Burpees" with a twist to them. Instead of doing my age x 2, i just did muscle up burpees 24 times.
Thursday, October 21, 2010
Thursday Oct. 21, 2010
Warm Up
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups
WOD
Front Squat 3-3-3-3-3
Finisher
Team Row
Wasnt able to make it to the box, but was able to Front Squat at work on Lunch Break.
135/155/175/195/210
Also completed the "Hero" WOD named "Brenton" named after SPD officer that was killed on duty.
http://www.odmp.org/officer/20104-officer-timothy-q.-brenton
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Just went all out hard for this one, no time.
3 Rounds
15 PVC Good Mornings
15 Over Head PVC Lunges
15 Push Ups
WOD
Front Squat 3-3-3-3-3
Finisher
Team Row
Wasnt able to make it to the box, but was able to Front Squat at work on Lunch Break.
135/155/175/195/210
Also completed the "Hero" WOD named "Brenton" named after SPD officer that was killed on duty.
http://www.odmp.org/officer/20104-officer-timothy-q.-brenton
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Just went all out hard for this one, no time.
Wednesday Oct.20, 2010
Wednesday
Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.
WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time
Time: 14:10
Warm Up:
Practice a Skill-
Muscle Ups, Pull Ups, Hand Stand Push, Double Unders, etc.. Ask a Coach for help.
WOD:
20 Wall Balls
400M Run
15 Pull Ups
20 Sit-Ups
4 Rds for Time
Time: 14:10
Tuesday, October 19, 2010
Tuesday Oct 19, 2010
Warm-up:
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups
WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds
Instead of 53 pounds for the KB Swings, I used the 2 pod, 70 pound KB since we were only going Russian Style Swing. Also, I substituted 30 inch box jumps instead of the 24 inch boxes.
Total max Box Jumps: 131
3 rounds of
30 double-unders
20 sit-ups
10 pull-ups
WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
5 Burpees
20 Russian Kettlebell Swings 53M/35W
Max Reps on Box Jumps 24M/20W = score
2 minute rest between Rounds
Instead of 53 pounds for the KB Swings, I used the 2 pod, 70 pound KB since we were only going Russian Style Swing. Also, I substituted 30 inch box jumps instead of the 24 inch boxes.
Total max Box Jumps: 131
Monday, October 18, 2010
Monday Oct. 18, 2010
WELCOME BACK!
Sorry Ive been gone for so long! I took a week off from working out, just letting my body recover from the beating that it takes daily from WODs!! Then to top it off, I got sick and ended up being forced to take another week off! But Im back now and feel great!
Saturday, we did the WOD GRACE, in support of Boobs for Barbell! Snoridge Crossfit joined us and they kicked ass! Thanks Snoridge for joining us that day! Mike Foote put together the event and did an AMAZING JOB! Thanks Mikey!
Sat WOD:
-30 clean and jerks (135/95)
Time: 2:40
Monday WOD: (Courtesy of KINGS)
Warm Up:
800m run -or- 800m row
WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.
Sorry Ive been gone for so long! I took a week off from working out, just letting my body recover from the beating that it takes daily from WODs!! Then to top it off, I got sick and ended up being forced to take another week off! But Im back now and feel great!
Saturday, we did the WOD GRACE, in support of Boobs for Barbell! Snoridge Crossfit joined us and they kicked ass! Thanks Snoridge for joining us that day! Mike Foote put together the event and did an AMAZING JOB! Thanks Mikey!
Sat WOD:
-30 clean and jerks (135/95)
Time: 2:40
Monday WOD: (Courtesy of KINGS)
Warm Up:
800m run -or- 800m row
WOD:
5 rounds of:
bench press (body weight)
immediately followed by
push ups
No time component during this WOD
Take as much time in between rounds to allow other athletes to shuffle through.
- Perform as many body weight bench press then
- Perform as many push ups immediately after the bench press
- Record the total number of reps for five rounds
- The total of bench press and push ups after five rounds is your total score.
Friday, October 1, 2010
Friday Oct. 1, 2010
Friday
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the four sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
Warm Up:
20 Good Mornings
15 Sit-ups
30 Double unders
2 Rounds
WOD:
Four sets for Max Reps of:
90 seconds of Dead Lifts (Body Weight)
90 seconds of Rest
90 seconds of Burpees
90 seconds of Rest
90 seconds to Run 400m
90 seconds of Rest
Report three scores for each of the four sets – e.g., 1. 42/50/1:01, 2. 38/45/1:03 , etc….
(scale as needed)
Thursday, September 30, 2010
CFJ BarbellsForBoobs AmazingGrace
October 16th, we are hosting Boobs for Barbell which is a WOD which we all know as "GRACE" (30 Clean and Jerks). Please check out the video below for more info. Also, please register at:
and help raise money for this amazing cause. October 16th, @ KING CROSSFIT, we will be hosting the WOD and will be accepting donations for the WOD and all proceeds will be going to BarbellforBoobs! For more info, please visit:
Join Barbell For Boobs- KING CROSSFIT:
Winter Pineapple Classic 2009
Pineapple Classic is coming up soon! Register and get ready for some fun, fun, fun!!
Thursday Sept. 30, 2010
Good Morning All! Its Thursday and and its my Friday! Gotta work later today but already got a lot accomplished. My son, Jamel, will be turning 7 tomorrow! Amazing how fast kids grow! So I spent the morning ordering his Bday cake and booked the weekend at Great Wolf Lodge! Maybe Ill have to do a Waterpark WOD! I wonder if the KINGS will let me take a Kettlebell and Wall Ball with me or something.. hehehe.. Heres todays WOD courtesy of KING CROSSFIT:
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"
"Nasty Girls"
3 ROUNDS OF
50 AIR SQUATS
7 MUSCLE UPS
10 HANG POWER CLEANS (135)
Results:
Hanging Power Clean:
5- 95
4-135
3-155
2-175
1-195
NASTY GIRLS:
9:08
I've never done this WOD before but it was a brutal WOD! Quick, Fun, and Tough as Hell!
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"
"Nasty Girls"
3 ROUNDS OF
50 AIR SQUATS
7 MUSCLE UPS
10 HANG POWER CLEANS (135)
Results:
Hanging Power Clean:
5- 95
4-135
3-155
2-175
1-195
NASTY GIRLS:
9:08
I've never done this WOD before but it was a brutal WOD! Quick, Fun, and Tough as Hell!
Wednesday, September 29, 2010
Spaghetti Squash recipe
Ingredients for sauce:
1 lb ground beef (or ground chicken, turkey, pork)
1 onion, chopped
1 garlic clove, minced
1 T extra virgin olive oil
1 14 oz can diced or crushed fire roasted tomatoes
1 8 oz can tomato sauce
1/4 tsp cayenne pepper or red pepper flakes (if you like spice)
1 tsp sea salt
1 tsp pepper
Heat the olive oil and brown the ground beef, onions, and garlic over medium heat. Add all the remaining ingredients. Bring to a bubble, partially cover and simmer on low heat for 35 minutes.
Ingredients for "noodles":
1 spaghetti squash
Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the spaghetti squash on baking pan and lightly season with EVOO, Sea Salt, and Pepper. Bake in the oven @ 350 for about 35-45 minutes, or until you can put a fork cleanly thru the squash. Take it out and once it's cool enough, grab a fork and begin peeling back the squash to get those thin Spaghetti noddles. Mix with sauce and enjoy!
1 lb ground beef (or ground chicken, turkey, pork)
1 onion, chopped
1 garlic clove, minced
1 T extra virgin olive oil
1 14 oz can diced or crushed fire roasted tomatoes
1 8 oz can tomato sauce
1/4 tsp cayenne pepper or red pepper flakes (if you like spice)
1 tsp sea salt
1 tsp pepper
Heat the olive oil and brown the ground beef, onions, and garlic over medium heat. Add all the remaining ingredients. Bring to a bubble, partially cover and simmer on low heat for 35 minutes.
Ingredients for "noodles":
1 spaghetti squash
Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the spaghetti squash on baking pan and lightly season with EVOO, Sea Salt, and Pepper. Bake in the oven @ 350 for about 35-45 minutes, or until you can put a fork cleanly thru the squash. Take it out and once it's cool enough, grab a fork and begin peeling back the squash to get those thin Spaghetti noddles. Mix with sauce and enjoy!
Wednesday Sept. 29, 2010
WOD for the day was:
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
I ended up at Noon doing the WOD by myself. Was able to get in 3 rounds and 62 Push Presses. That was brutal.. Legs are officially dead from hooping and Leg Matrix! I'm definitely feeling it now!
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
I ended up at Noon doing the WOD by myself. Was able to get in 3 rounds and 62 Push Presses. That was brutal.. Legs are officially dead from hooping and Leg Matrix! I'm definitely feeling it now!
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Tuesday, September 28, 2010
Tuesday Sept 28, 2010
Good Evening All! Sorry I'm blogging so late, but I had to work this morning at 5am till 7pm! What a jacked up work schedule for the day! Thought I was going to get off early, but that didn't happen! But anyways, todays WOD at the Box was "Lynne"
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.
I ended up not going to the box because I got off of work so late. Ended up going down to Tukwila Community Center with my brothers and playing basketball for a few hours. Good times.. My older brother and I won I think about 8 games together, 8-0.. Undefeated.. Will go extra hard tomorrow at the box. Gotta ice up the knee tonight and catch up on NCIS and my shows..
Wasn't able to eat breakfast this morning cause I was rushed out the house.. Had an energy drink to keep me up for breakfast. No Bueno!!
For lunch, had some carrots, almonds, roast beef sandwich with no bread.. Not a good meal so far... But, trying to stay Paleo is tough.. Also, had a bunch of Almonds stuffed in my blazer all day that I was snacking on.. Felt like Napoleon in Napoleon Dynamite!!
Dinner however, was a different story.. Sharde hooked up some Paleo Pizza! Pineapple and Canadian Bacon on one pizza, and Pepperoni and Olives on the other.. And of course a Shrimp Salad and some Zucchini..
And for dessert, she made some Paleo Pumpkin Pie!! What???!!!! She's been hooking it up!! Pretty damn good considering she didn't use any sugar! THANKS BABE YOUR THE BEST! LOVE YA!
Well thats all for tonight.. Hopefully I wake up and hit the 9am WOD with SoSoJef! Night y'all! Be safe!!
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.
I ended up not going to the box because I got off of work so late. Ended up going down to Tukwila Community Center with my brothers and playing basketball for a few hours. Good times.. My older brother and I won I think about 8 games together, 8-0.. Undefeated.. Will go extra hard tomorrow at the box. Gotta ice up the knee tonight and catch up on NCIS and my shows..
Wasn't able to eat breakfast this morning cause I was rushed out the house.. Had an energy drink to keep me up for breakfast. No Bueno!!
For lunch, had some carrots, almonds, roast beef sandwich with no bread.. Not a good meal so far... But, trying to stay Paleo is tough.. Also, had a bunch of Almonds stuffed in my blazer all day that I was snacking on.. Felt like Napoleon in Napoleon Dynamite!!
Dinner however, was a different story.. Sharde hooked up some Paleo Pizza! Pineapple and Canadian Bacon on one pizza, and Pepperoni and Olives on the other.. And of course a Shrimp Salad and some Zucchini..
And for dessert, she made some Paleo Pumpkin Pie!! What???!!!! She's been hooking it up!! Pretty damn good considering she didn't use any sugar! THANKS BABE YOUR THE BEST! LOVE YA!
Well thats all for tonight.. Hopefully I wake up and hit the 9am WOD with SoSoJef! Night y'all! Be safe!!
Monday, September 27, 2010
Monday Sept. 27, 2010
Hope everyone is having a good Monday! Cause to start off the day, IM NOT! Car trouble again! Not mines, but the wifes car. Will have to have someone look at it later today. On a good note, wife and I have the day off today! So you know what that means.. A good ol day to relax before heading out to CrossFit in the afternoon. Heres the WOD from KINGS main site.
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)
Monday WOD KINGS CROSSFIT:
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)
Will Post the results of my WOD later
For breakfast today I had Eggs, zucchini, and sausages. Had the day off from work so I rested most of the day. Then went grocery shopping and overspent at Trader Joes and Safeway.
For Lunch, had a Shrimp Salad with red onions, avocados, and Family Recipe Italian dressing. Anybody know a good recipe for Paleo friendly salad dressing?
Back from the WOD and just finished dinner. Sharde cooked up this CRAZY SPAGHETTI SQUASH with Ground Chicken and it was the bomb! Had 2 HUGE Servings and had a Shrimp Spinach salad with olives, tomatoes, Sesame Seed Almonds, and Family Italian Dressing! STUFFED!
Finished the WOD with a total of 772 reps and it felt like hell! Toughest part was probably the Jumping Squats! Felt good to be back! Can't wait for what tomorrow has in store!
Back from the WOD and just finished dinner. Sharde cooked up this CRAZY SPAGHETTI SQUASH with Ground Chicken and it was the bomb! Had 2 HUGE Servings and had a Shrimp Spinach salad with olives, tomatoes, Sesame Seed Almonds, and Family Italian Dressing! STUFFED!
Finished the WOD with a total of 772 reps and it felt like hell! Toughest part was probably the Jumping Squats! Felt good to be back! Can't wait for what tomorrow has in store!
Sunday, September 26, 2010
Sunday
Rest Day:
After taking a week off of Crossfit to let my body recover and re cooperate, it's time to get back into the gym and hit it hard!
After taking a week off of Crossfit to let my body recover and re cooperate, it's time to get back into the gym and hit it hard!
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